V-up

• Sakonnin ƙafa: Kokarin., Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: , Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius

Sakonni ga V-up

V-up shine cikakken motsa jiki wanda ke kaiwa ga tsokoki na ciki da na asali, haɓaka daidaito, sassauci, da ƙarfin gabaɗaya. Ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba, suna ba da gyare-gyare don dacewa da matakan dacewa da mutum. Mutane za su so su yi V-ups don inganta ainihin ƙarfin su, haɓaka mafi kyawun matsayi, da haɓaka aikinsu na motsa jiki.

Yanayinta: tsammanin nuni a nuni V-up

• Sanya ainihin ku kuma a lokaci guda, ɗaga ƙafafunku da na sama daga ƙasa don samar da siffar "V".
• Miƙe hannuwanku zuwa ƙafafunku, kiyaye ƙafafu da hannaye a madaidaiciya gwargwadon yiwuwa.
• Riƙe wannan matsayi na ɗan lokaci, sa'an nan kuma sannu a hankali rage hannayenku da kafafu zuwa wurin farawa.
• Maimaita motsa jiki don adadin da ake so na maimaitawa, tabbatar da kiyaye motsin ku da jigon ku gaba ɗaya.

Lajin Don yi V-up

• **Ka Guji Matse Wuyanka**: Kuskure na yau da kullun shine takura wuya yayin wannan darasi. Don kauce wa wannan, tabbatar da cewa motsinku yana motsa su ta ainihin ku ba wuyan ku ba. Tsaya kallonka zuwa saman rufi ko sama don taimakawa rage wuyan wuya.
• **Motsin da ake Sarrafawa**: Wani kuskuren da ya kamata a guje shi shine yin gaggawar motsi. V-up yana da tasiri idan an yi shi a hankali kuma tare da sarrafawa. Wannan yana taimakawa shigar da tsokoki da yawa kuma yana rage haɗarin rauni.
• ** Shiga Mahimmancin ku ***: Tabbatar da shigar da jigon ku a duk lokacin motsa jiki. Wannan yana nufin ya kamata ku ja maɓallin ciki zuwa

V-up Tambayoyin Masu Nuna

Shi beginners za su iya V-up?

Ee, masu farawa zasu iya yin motsa jiki na V-up, amma yana iya zama ƙalubale da farko saboda yana buƙatar ƙarfin gaske da haɗin kai. Yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan tsari don hana rauni. Idan yana da wahala sosai, akwai gyare-gyare da kuma motsa jiki mafi sauƙi waɗanda za a iya yi don ƙarfafa ƙarfi, kamar tsutsa gwiwa ko ƙumburi na asali. Kamar koyaushe, ana ba da shawarar tuntuɓar ƙwararrun ƙwararrun motsa jiki ko mai horo don tabbatar da cewa ana yin atisayen daidai.

Me ya sa ya wuce ga V-up?

• Ƙafa ɗaya V-up: Wannan bambancin ya ƙunshi ɗaga ƙafa ɗaya a lokaci ɗaya, wanda zai iya zama ƙasa da ƙalubale ga masu farawa ko waɗanda ke da matsalolin baya.
• The Bent Knee V-up: Maimakon kiyaye ƙafafu a tsaye, kun lanƙwasa su a gwiwoyi, yin motsa jiki dan sauƙi kuma mafi sauƙi ga mutanen da ke da ƙwanƙwasa.
• Nauyin V-up: Wannan bambancin yana ƙara ƙarin ƙalubale ta hanyar riƙe nauyin nauyi ko ƙwallon magani a hannunku yayin da kuke motsa jiki.
• Alternating V-up: Wannan bambancin ya haɗa da musanya tsakanin ɗaga hannun dama zuwa ƙafar hagu, da hannun hagu zuwa ƙafar dama, wanda ke taimakawa wajen haɗa abubuwan da suka fi dacewa.

Me suna da abin da ya sanya ɗaukehawa ga V-up?

• Rashan Twists: Wannan motsa jiki yana mai da hankali kan tsokoki na wucin gadi, yana ba da cikakkiyar motsa jiki na ciki lokacin da aka haɗa shi da V-ups, wanda galibi ke kaiwa ga tsokar abdominis dubura.
• Plank: Wannan cikakken motsa jiki ne wanda ke ƙarfafa ainihin, haɓaka kwanciyar hankali da juriya, waɗanda ke da mahimmanci don yin V-ups yadda ya kamata.