Otis Up

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Wurumuhaye
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: Obliques, Pectineous, Sartorius

Ukuxhumana kwe Otis Up

The Otis Up ndi ntchito yovuta ya thupi lonse yomwe imayang'ana pachimake, m'munsi, ndi minofu ya m'chiuno, kulimbikitsa mphamvu, kusinthasintha, ndi kusinthasintha. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, ndi aliyense amene akufuna kupititsa patsogolo kulimbitsa thupi kwawo komanso kuchita masewera olimbitsa thupi. Mwa kuphatikiza Otis Up muzochita zawo zolimbitsa thupi, anthu amatha kuwongolera matupi awo, kukulitsa kupirira kwa minofu yawo, ndikuwonjezera mphamvu zawo zonse za thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Otis Up

• Kenaka, tambasulani manja anu molunjika kumbali yanu, manja anu akuyang'ana pansi kuti mukhale okhazikika.
• Exhale ndikugwirizanitsa pakati panu, kenaka kwezani thupi lanu lakumtunda kuchoka pansi, kukankhira pansi kumbuyo kwanu pansi ndikufikira dzanja lanu lamanja ku bondo lanu lakumanzere.
• Pumani mpweya ndikubwerera pamalo oyambira, kuonetsetsa kuti pachimake chanu chikugwirabe ntchito.
• Bwerezani ndondomekoyi, nthawi ino mufikitse dzanja lanu lamanzere molunjika bondo lanu lakumanja, ndipo pitirizani kusinthana mbali zonse panthawi yolimbitsa thupi.

Izinto zokwenza Otis Up

• **Gwiritsani Ntchito Kulemera Koyenera**: Kulakwitsa kwina kofala ndiko kugwiritsa ntchito kulemera kolemera kwambiri, komwe kungayambitse kuvulala. Yambani ndi kulemera kopepuka kuti mukwaniritse mawonekedwe anu, kenako pang'onopang'ono onjezerani kulemera kwanu pamene mphamvu zanu zikuyenda bwino.
• **Kutenthetsa Musanayambe**: Kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikofunikira kuti mukonzekere minofu yanu ndikupewa kuvulala. Gwiritsani ntchito mphindi 5-10 kuchita masewera olimbitsa thupi opepuka a cardio kapena bodyweight musanayambe Otis Up.
• **Njira Yopumira**: Kupuma moyenera ndikofunikira pakuchita izi. Pumani mpweya pamene mukukweza barbell ndikutulutsa mpweya pamene mukutsitsa

Otis Up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Otis Up?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Otis Up, koma ndikofunikira kuti muyambe pang'onopang'ono ndikuwonjezera pang'onopang'ono komanso kubwereza mphamvu zanu ndi kupirira kwanu. Ntchitoyi imayang'ana kwambiri minofu yapakati ndi yapansi, choncho ndikofunika kukhala ndi mawonekedwe oyenera kuti musavulale. Ngati simukudziwa momwe mungapangire masewerawa, ndi bwino kufunafuna chitsogozo kuchokera kwa mphunzitsi wanu kapena katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Otis Up?

• Mtundu wina ukhoza kukhala "Otis Up Compact", wopangidwira malo ang'onoang'ono osasokoneza magwiridwe antchito.
• Pakhoza kukhalanso "Otis Up Eco", mtundu wopangidwa ndi mphamvu zamagetsi komanso kukhazikika m'malingaliro.
• "Otis Up Max" ikhoza kukhala chitsanzo chokonzekera mphamvu zazikulu, zoyenera ku nyumba zamalonda kapena malo omwe ali ndi anthu ambiri.
• Pomaliza, "Otis Up Pro" ikhoza kukhala mtundu womwe umapangidwira kuti ugwiritse ntchito mwaukadaulo kapena mafakitale, wokhala ndi kulimba komanso magwiridwe antchito.

Izinto zokufunda ezishisa ezivumelekile Otis Up?

• Ma squats amathandizira Otis Up pogwira ntchito pamagulu ofanana a minofu, makamaka ma quads ndi glutes, komanso amathandizira kukonza bwino komanso kugwirizanitsa.
• Mapapu, monga Otis Up, amagwira ntchito m'magulu a minofu ya m'munsi mwa thupi, makamaka glutes ndi hamstrings, ndipo amalimbikitsa mphamvu ya unilateral ndi mphamvu, zomwe zingapangitse ntchito ya Otis Up.