![Kuv yuav ntxiv dag zog rau kuv lub duav adductors li cas? Kuv yuav ntxiv dag zog rau kuv lub duav adductors li cas?](https://i.answers-medical.com/preview/medical-health/13882401-how-do-i-strengthen-my-hip-adductors-j.webp)
Video: Kuv yuav ntxiv dag zog rau kuv lub duav adductors li cas?
![Video: Kuv yuav ntxiv dag zog rau kuv lub duav adductors li cas? Video: Kuv yuav ntxiv dag zog rau kuv lub duav adductors li cas?](https://i.ytimg.com/vi/gCwk2_RnlPc/hqdefault.jpg)
2024 Tus sau: Michael Samuels | [email protected]. Kawg hloov kho: 2023-12-16 01:44
Lub duav adductors yog cov cov leeg hauv koj tus ncej puab uas txhawb kom sib npaug thiab ua kom sib haum.
6. Dav dav ceg zaum
- Sawv nrog koj taw dav dua koj lub duav .
- Qis qis dua koj lub duav nqes kom deb li deb tau.
- Pause hauv txoj haujlwm no, koom nrog koj sab hauv caug.
- Rov qab mus rau cov pib txoj haujlwm.
- Ua 2-3 txheej ntawm 8-12 rov ua dua.
Ib yam li ib tus tuaj yeem nug, cov leeg ua haujlwm li cas ua haujlwm ntawm lub duav?
Cov nqaj tus neeg raug tsim txom nqaij suav nrog gluteus medius, gluteus minimus, thiab tensor fasciae latae (TFL). Lawv tsis tsuas yog txav ceg tawm ntawm lub cev, lawv kuj pab tig ceg ntawm lub nqaj sib koom. Cov nqaj cov neeg raug txhom yog tsim nyog rau kev nyob ruaj khov thaum taug kev lossis sawv ntawm ib txhais ceg.
Qhov thib ob, dab tsi yog qhov ua kom zoo rau? Lub duav adductors yog cov leeg hauv koj lub puab tsaig sab hauv uas txhawb kev sib npaug thiab ua kom sib luag. Cov leeg ruaj khov no tau siv los ua lub duav thiab ncej puab, lossis txav lawv mus rau nruab nrab ntawm koj lub cev.
Kuj nug, vim li cas kuv tus thawj coj tsis muaj zog?
"Thaum ua haujlwm hauv kev hais kwv txhiaj nrog lwm cov leeg, cov adductors khaws cov lub duav thiab hauv caug sib npaug, tsim kom muaj kev sib haum xeeb thaum lub sijhawm ua kis las. " Tsis muaj zog hauv hip adductor cov leeg tuaj yeem ua rau muaj kev hloov pauv hauv biomechanics, ua rau kev ua kis las poob qis thiab nce kev pheej hmoo ntawm kev raug mob.
Dab tsi yog hip adductors?
Cov adductors ntawm lub duav yog ib feem ntawm cov leeg sab hauv musculature thiab ntau los ntawm qis pob txha hauv plab mus rau thaj tsam femur thiab hauv caug. Yog li nws nyob hauv nruab nrab ntawm pawg extensor thiab flexor ntawm cov leeg leeg . Lub duav adductors ua lub ntsej muag lub cev ntawm qhov nruab nrab tus ncej puab.
Pom zoo:
Kuv yuav ntxiv dag zog rau kuv cov hlab ntsha li cas?
![Kuv yuav ntxiv dag zog rau kuv cov hlab ntsha li cas? Kuv yuav ntxiv dag zog rau kuv cov hlab ntsha li cas?](https://i.answers-medical.com/preview/medical-health/13822161-how-can-i-strengthen-my-arteries-naturally-j.webp)
Kev noj zaub mov zoo hauv lub plawv muaj ntau cov rog zoo thiab qis ntawm cov rog tsis zoo. Ntxiv cov rog zoo rau koj noj. Cov rog zoo yog alsocalled unsaturated fat. Txiav qhov chaw ntawm cov rog rog, xws li nqaij rog thiab mis nyuj. Tshem tawm cov khoom siv dag zog ntawm cov rog trans. Ua kom koj cov khoom noj muaj fiber ntau. Txiav rov qab qab zib
Kuv tuaj yeem txhim kho kuv lub duav txuas ntxiv li cas?
![Kuv tuaj yeem txhim kho kuv lub duav txuas ntxiv li cas? Kuv tuaj yeem txhim kho kuv lub duav txuas ntxiv li cas?](https://i.answers-medical.com/preview/medical-health/13985344-how-can-i-improve-my-hip-extension-j.webp)
Kneeling Lunge Stretch Los ntawm txoj haujlwm txhos caug ua tom qab qoj qaij qaij. Thaum tuav lub pelvic qaij no, swb koj lub duav mus rau pem hauv ntej kom txog thaum koj hnov lub teeb ncab ntawm koj lub tsheb ciav hlau lub duav / ncej puab. Yuav tsum tsis muaj mob lossis siab nyob hauv nraub qaum. Tuav lub ncab rau 1-2 vib nas this ces swb rov qab los tso tawm
Kuv yuav ua li cas ntxiv dag zog rau kuv cov pos hniav?
![Kuv yuav ua li cas ntxiv dag zog rau kuv cov pos hniav? Kuv yuav ua li cas ntxiv dag zog rau kuv cov pos hniav?](https://i.answers-medical.com/preview/medical-health/14011719-how-can-i-strengthen-my-dogs-gums-j.webp)
Nov yog tsib txoj hauv kev yooj yim uas koj tuaj yeem pab ua kom lawv cov chompers noj qab nyob zoo thiab muaj zog. Pib kho hniav ib txwm muaj. Ib yam li tib neeg, dev tau txais txiaj ntsig zoo los ntawm kev txhuam lawv cov hniav. Teem caij kuaj hniav tas li. Tau koj tus dev zom. Saib xyuas koj tus dev noj. Sim ua kev kho hniav dev
Yuav ua li cas ntxiv dag zog rau koj lub sab sauv trapezius?
![Yuav ua li cas ntxiv dag zog rau koj lub sab sauv trapezius? Yuav ua li cas ntxiv dag zog rau koj lub sab sauv trapezius?](https://i.answers-medical.com/preview/medical-health/14023101-how-do-you-strengthen-your-upper-trapezius-j.webp)
3. Kab ncaj sawv ntsug ncaj. Nrog koj lub nrig nrig, rub koj lub nrig kom siab li koj tuaj yeem ua thaum khoov koj lub luj tshib, khaws koj txhais tes ze rau ntawm koj xub ntiag. Tuav rau suav ob. Tso koj ob txhais caj npab rov qab rau hauv qhov chaw so, fistsstill clenched. Rov ua dua 20 zaug
Kuv yuav ntxiv dag zog rau kuv pob taws tsis muaj zog li cas?
![Kuv yuav ntxiv dag zog rau kuv pob taws tsis muaj zog li cas? Kuv yuav ntxiv dag zog rau kuv pob taws tsis muaj zog li cas?](https://i.answers-medical.com/preview/medical-health/14074484-how-do-i-strengthen-my-weak-ankles-j.webp)
Kev qoj ib ce tsis muaj zog Sawv nrog koj txhais taw duav sib nrug, hom phiaj ntawm qhov taw ntawm ib qib thaum tuav railing kom sib npaug. Tsa koj txhais taw li kom koj sawv ntawm koj cov ntiv taw, tom qab ntawd txo koj lub luj taws. Rov ua dua 10 zaug. Ua li no ib hnub ib zaug