V-Up Down

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Baddalu naɗa biyu

Sakonni ga V-Up Down

Ayyukan motsa jiki na V-Up Down wani motsa jiki ne mai mahimmanci wanda ke ƙarfafawa da kuma sautin tsokoki na ciki, inganta daidaituwa, da haɓaka daidaitawar jiki. Ya dace da daidaikun mutane a duk matakan motsa jiki waɗanda ke nufin haɓaka ainihin ƙarfinsu da kwanciyar hankali. Mutane za su so yin wannan motsa jiki saboda ba wai kawai yana haɓaka aikin aiki ba, amma har ma yana taimakawa wajen inganta matsayi, rage ciwon baya, da kuma inganta lafiyar gaba ɗaya.

Yanayinta: tsammanin nuni a nuni V-Up Down

• Sanya zuciyar ku kuma ɗaga hannuwanku da ƙafafu biyu daga ƙasa a lokaci guda, lanƙwasa a kugu, don samar da sifar 'V' tare da jikin ku.
• Riƙe wannan matsayi na 'V' na 'yan daƙiƙa, ka riƙe hannayenka da ƙafafu daidai gwargwado.
• Sannu a hankali runtse hannayenku da ƙafafu zuwa wurin farawa, tabbatar da kiyaye zuciyar ku kuma kada ku bari hannayenku ko ƙafafunku su taɓa ƙasa kafin maimaitawar gaba.
• Maimaita wannan motsi don adadin maimaitawar da aka ba da shawarar ko don ƙayyadadden lokaci.

Lajin Don yi V-Up Down

• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Madadin haka, yi kowane wakili tare da sarrafawa, motsi da gangan. Wannan zai taimaka maka shigar da tsokoki na tsakiya yadda ya kamata kuma rage haɗarin rauni. Kuskure na yau da kullun shine yin amfani da ƙarfi don karkatar da jiki sama da ƙasa, wanda zai iya raunana baya.
• Numfasawa: Ka tuna numfashi daidai. Yi numfashi yayin da kuke runtse jikin ku da fitar da numfashi yayin da kuke ɗaga jikin ku zuwa matsayin 'V'. Numfashin da ya dace yana taimakawa wajen shiga tsokoki na asali kuma yana ba da kuzari don yin aikin.
• Warm-Up: Kafin fara V-Up Down, tabbatar da cewa ku

V-Up Down Tambayoyin Masu Nuna

Shi beginners za su iya V-Up Down?

Ee, masu farawa zasu iya yin motsa jiki na V-Up Down, amma yana iya zama ƙalubale saboda yana buƙatar babban adadin ƙarfin gaske. Ana ba da shawarar farawa da motsa jiki mafi sauƙi kuma a hankali a yi aiki har zuwa ƙarin hadaddun motsi kamar V-Up Down. Koyaushe ku tuna don sauraron jikin ku kuma kada ku matsa da ƙarfi don guje wa rauni. Hakanan yana da kyau a tuntuɓi ƙwararrun motsa jiki don tabbatar da cewa kuna yin motsa jiki daidai.

Me ya sa ya wuce ga V-Up Down?

• Knee V-Up Down: Maimakon kiyaye kafafunku madaidaiciya, kun durƙusa gwiwoyinku yayin ɗagawa, yin sauƙi ga masu farawa.
• The Weighted V-Up Down: Kuna riƙe nauyin nauyi ko ƙwallon magani a hannunku yayin yin motsa jiki don ƙara ƙarfi.
• Twisted V-Up Down: Maimakon ɗaga ƙafafu biyu da hannaye a mike, sai ku karkatar da jikin ku kuma kuyi ƙoƙarin taɓa gwiwar gwiwar ku na dama zuwa gwiwa ta hagu kuma akasin haka.
• The V-Up Down with Leg Raise: Bayan yin V-Up na yau da kullun, kuna kiyaye ƙafafunku a cikin iska kuma kuyi ɗaga ƙafa kafin ku rage su baya.

Me suna da abin da ya sanya ɗaukehawa ga V-Up Down?

• Bicycle Crunches: Wadannan suna aiki daidai da V-Up Down ta hanyar ƙaddamar da tsokoki na ciki da kuma obliques, haɓaka ƙarfi da sassaucin waɗannan wurare, wanda zai iya taimakawa wajen inganta tsari da juriya a cikin V-Up Down.
• Rashan Twists: Wannan motsa jiki yana cike da V-Up Down ta hanyar mayar da hankali kan motsi na juzu'i na juzu'i, wanda ke taimakawa wajen ƙarfafa obliques da kuma gaba ɗaya, don haka yana tallafawa jiki yayin motsi na V-Up Down.