V-up

• Nqeeb Ib hli: Nqiv nqiv mu ukišioms ŋac.
• Cov khoom siv: cua licas de kev txhij
• Ib tej Vaj: Iliopsoas, Rectus Abdominis
• Ib tej Vaj them: , Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Introduction rau tso V-up

V-up yog ib qho kev sib tw hauv plab uas ntxiv dag zog rau ob sab sauv thiab sab qis, thaum tseem txhim kho kev yooj yim thiab sib npaug. Nws yog qhov tsim nyog rau cov neeg ncaws pob, cov neeg nyiam kev tawm dag zog, lossis ib tus neeg tab tom nrhiav kom ntxiv dag zog rau lawv cov haujlwm tseem ceeb. Cov tib neeg yuav xav ua qhov kev tawm dag zog no txhawm rau txhim kho lawv lub zog tseem ceeb, txhim kho lawv cov kev ua kis las, thiab ua tiav qhov kev sib tw ntau dua thiab tau hais tseg midsection.

Qhia txog: Lub thibkis Step-by-Step V-up

• Siv koj cov leeg hauv plab kom nqa koj ob txhais ceg thiab lub cev sab sauv tawm hauv av ib txhij, ncav cuag koj txhais taw nrog koj txhais tes hauv "V" zoo li.
• Tuav txoj haujlwm no ob peb feeb, ua kom koj ob txhais ceg thiab caj npab ncaj li sai tau.
• Maj mam txo koj lub cev rov qab mus rau qhov chaw pib, kom ntseeg tau tias koj tswj hwm thiab tsis txhob cia koj lub cev rov qab mus rau hauv pem teb.
• Rov ua qhov kev tawm dag zog no rau qhov xav tau ntawm kev rov ua dua, ua kom koj cov kev txav mus los tau zoo thiab tswj tau thoob plaws.

Nruab ntxaug ntawv V-up

• Tsis txhob straining koj lub caj dab: Ib qho yuam kev yog rub koj lub caj dab mus rau pem hauv ntej thaum koj nqa koj lub cev sab sauv, uas tuaj yeem ua rau mob. Txhawm rau zam qhov no, ua kom koj ntsia saum toj thiab xav txog lub pob ntaus pob tesniv nyob nruab nrab ntawm koj lub puab tsaig thiab hauv siab kom tswj tau qhov chaw zoo.
• Tswj Koj Lub Zog: Tsis txhob maj los ntawm kev tawm dag zog. Nws tsis yog hais txog pes tsawg tus reps koj tuaj yeem ua tau, tab sis hais txog qhov zoo ntawm txhua tus reps. qeeb, tswj kev txav yuav ua rau koj cov leeg zoo dua thiab txo qhov kev pheej hmoo ntawm kev raug mob.
• Siv koj lub hauv paus, tsis yog koj lub sijhawm

V-up FAQs

Tuaj nov cuag V-up?

Yog lawm, cov neeg pib tuaj yeem ua qhov kev tawm dag zog V-up, tab sis nws yuav nyuaj vim nws yuav tsum muaj qhov zoo ntawm cov tub ntxhais lub zog thiab hloov tau yooj yim. Nws yog ib qho tseem ceeb kom pib qeeb thiab tsom mus rau daim ntawv. Yog tias nws nyuaj dhau, muaj kev hloov kho thiab kev tawm dag zog yooj yim uas tuaj yeem pab tsim kom muaj V-up tag nrho, zoo li lub hauv caug tucks lossis crunches. Raws li ib txwm muaj, nws raug nquahu kom sab laj nrog tus kws kho mob kom paub meej tias kev tawm dag zog tau ua kom raug thiab nyab xeeb.

Yuav ua li cas kev sau ntawv tso? V-up?

• Khoov hauv caug V-up: Tsis txhob ua kom koj ob txhais ceg ncaj, koj khoov koj lub hauv caug thaum lub sijhawm txav, ua kom yooj yim me ntsis thiab yog qhov kev xaiv zoo rau cov pib tshiab.
• Weighted V-up: Koj tuaj yeem ua kom muaj zog ntawm V-up los ntawm kev tuav lub pob tshuaj lossis dumbbell ntawm koj txhais tes thaum koj ua qhov kev tawm dag zog.
• Twisted V-up: Qhov kev hloov pauv no suav nrog kev sib tw koj lub cev thiab kov koj lub luj tshib rau koj lub hauv caug, uas yuav pab txhawb koj obliques.
• Hloov V-up: Tsis txhob nqa ob txhais ceg ib zaug, koj hloov ntawm kev nqa koj sab xis thiab sab laug, uas tuaj yeem pab txhim kho koj qhov sib npaug thiab kev sib koom tes.

Yuav ntawm li cas kev caij kab mob los tso tso V-up?

• Lavxias teb sab Twist: Qhov kev tawm dag zog no ua tiav cov V-up los ntawm kev tsom mus rau cov leeg oblique, muab kev ua haujlwm sib luag thiab txhim kho lub zog sib hloov uas xav tau rau V-up.
• Lub Tsheb kauj vab Crunch: Qhov kev tawm dag zog no ntxiv rau V-up los ntawm kev ua haujlwm ntawm ob sab qaum thiab sab plab plab ib txhij, txhim kho tag nrho cov tub ntxhais lub zog thiab ruaj khov uas tsim nyog rau V-up.