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Gulu losinthana v-up

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiNgoma
Imimiselo eqhaphoIliopsoas, Obliques
Amashwa eqhapho, Adductor Longus, Pectineous, Quadriceps, Rectus Abdominis, Sartorius
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Gulu losinthana v-up

Band Alternating V-Up ndi masewera olimbitsa thupi omwe amayang'ana ma abs, obliques, ndi ma flexor a m'chiuno, ndikutsutsanso kusamvana kwanu komanso kulumikizana kwanu. Ndi chisankho chabwino kwambiri kwa okonda zolimbitsa thupi pamlingo uliwonse, kuyambira oyamba mpaka apamwamba, chifukwa cha kukana kosinthika kwa gululo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse mphamvu zapakati, kukhazikika, ndikuthandizira kuti thupi lizigwira ntchito bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Gulu losinthana v-up

  • Gwirani malekezero a gululo ndi manja onse awiri, kusunga manja anu motalikira mbali zonse.
  • Gwirani pakati panu ndikukweza mwendo wanu wakumanja ndi mkono wakumanzere nthawi yomweyo, ndicholinga chokhudza dzanja lanu kumapazi anu pamwamba pakuyenda.
  • Tsitsani mwendo wanu wakumanja ndi dzanja lamanzere kubwerera kumalo oyambira, kenaka bwerezani kuyenda ndi mwendo wanu wakumanzere ndi dzanja lamanja.
  • Pitirizani kusinthana mbali kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti pachimake chanu chikugwira ntchito nthawi yonse yolimbitsa thupi kuti muteteze msana wanu.

Izinto zokwenza Gulu losinthana v-up

  • **Mayimidwe Olondola:** Gometsani chakumbuyo kwanu ndi miyendo yowongoka ndipo bandelo ili mozungulira mapazi anu. Gwirani nsonga za gululo m'dzanja lililonse ndipo manja anu akhale molunjika m'mbali mwanu. Awa ndi malo anu oyambira.
  • **Mayendedwe Olamuliridwa:** Pamene mukuchita v-up, mayendedwe anu azikhala pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze thupi lanu, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • **Pewani Kupsinjika kwa Pakhosi:** Kulakwitsa kofala ndikumangirira khosi panthawi ya v-up. Kuti mupewe izi, yang'anani padenga ndipo lingalirani kampira kakang'ono pansi pa chibwano chanu kuti musawutseke

Gulu losinthana v-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Gulu losinthana v-up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Band Alternating V-Up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kulumikizana. Ndikofunikira kuti muyambe ndi gulu lopepuka lokana ndikuyang'ana mawonekedwe oyenera. Ngati ndizovuta kwambiri, pali masewero olimbitsa thupi osavuta kuyamba nawo, monga ma V-ups nthawi zonse, mawondo a mawondo, kapena crunches. Nthawi zonse tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa kuti muwonetsetse kuti masewerawa akuchitika moyenera kuti musavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Gulu losinthana v-up?

  • Gulu Lokha Lokha Losintha V-Up: Pakusiyana uku, m'malo mokweza miyendo yonse, mumakweza mwendo umodzi panthawi, zomwe zingathandize kupatutsa minofu ya m'mimba ndikuwonjezera vuto.
  • Band Alternating V-Up with Hold: Kusinthaku kumaphatikizapo kugwira malo a 'V' kwa masekondi angapo musanatsike, ndikuwonjezera nthawi yomwe mukuvutikira.
  • Band Alternating V-Up with Resistance: Kusinthaku kumawonjezera vuto lowonjezera pogwiritsa ntchito gulu lolimba, lomwe lingathandize kukulitsa mphamvu ya masewerawo.
  • Band Alternating V-Up ndi Hip Lift: Kusiyanaku kumaphatikizapo kukweza m'chiuno pamwamba pa kayendetsedwe kake, komwe kungathandize kuti agwirizane ndi abs otsika ndikuwonjezera zovuta zolimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Gulu losinthana v-up?

  • Plank ndi Band Row: Zochita izi zimalimbitsa kumbuyo, mapewa, ndi pachimake, kupereka mphamvu zofunikira za thupi komanso kukhazikika kofunikira kuti achite bwino Band Alternating V-up.
  • Kuchepetsa Miyendo Yothandizira Band: Zochitazi zimagwira ntchito m'munsi mwa m'mimba minofu ndi chiuno, omwe ndi magulu akuluakulu a minofu omwe amagwiritsidwa ntchito panthawi ya Band Alternating V-up, motero amawongolera kayendetsedwe ka kayendetsedwe kake.

Amaxabiso angamahlekwane kanye Gulu losinthana v-up

  • Kulimbitsa thupi mosinthasintha kwa gulu la v-up
  • Kuchita masewera olimbitsa thupi m'chiuno ndi band
  • Band v-up yophunzitsira m'chiuno
  • Kusinthana kwa gulu la v-up
  • Kulimbitsa thupi kwa band m'chiuno
  • Zochita zolunjika m'chiuno
  • V-up band masewera olimbitsa thupi m'chiuno
  • Njira yosinthira band v-up
  • Momwe mungapangire band alternating v-up
  • Zochita zolimbitsa thupi za m'chiuno