V-up

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Iliopsoas, Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Obliques, Pectineous, Quadriceps, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe V-up

The V-up ndi ntchito yovuta ya m'mimba yomwe imalimbikitsa kumtunda ndi kumunsi kwa abs, komanso kumapangitsa kusinthasintha ndi kusinthasintha. Ndiwoyenera kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kulimbitsa masewera olimbitsa thupi. Anthu angafune kuchita masewerawa kuti awonjezere mphamvu zawo, kupititsa patsogolo luso lawo lamasewera, ndikukhala ndi matani omveka bwino komanso omveka bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi V-up

• Gwirizanitsani minofu ya m'mimba yanu kuti mukweze miyendo yanu ndi thupi lanu lakumtunda kuchoka pansi nthawi imodzi, kufika pamapazi anu ndi manja anu mu mawonekedwe a "V".
• Gwirani malowa kwa masekondi angapo, ndikusunga miyendo ndi manja anu molunjika momwe mungathere.
• Pang'onopang'ono tsitsani thupi lanu kumalo oyambira, kuonetsetsa kuti mukuwongolera ndipo musalole kuti thupi lanu lingogwera pansi.
• Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuwonetsetsa kuti mayendedwe anu azikhala osalala komanso owongolera ponseponse.

Izinto zokwenza V-up

• Pewani Kusokoneza Khosi Lanu: Kulakwitsa kofala ndikokokera khosi lanu kutsogolo pamene mukukweza thupi lanu lakumtunda, zomwe zingayambitse mavuto. Kuti mupewe izi, yang'anani m'mwamba ndikuyerekeza mpira wa tenisi wayikidwa pakati pa chibwano chanu ndi chifuwa kuti mukhale ndi malo oyenera.
• Yesetsani Kuyenda Kwanu: Musathamangire kuchita masewera olimbitsa thupi. Sizokhudza kuchuluka kwa ma reps omwe mungachite, koma za mtundu wa rep iliyonse. Kuyenda pang'onopang'ono, koyendetsedwa kumapangitsa minofu yanu mogwira mtima ndikuchepetsa chiopsezo cha kuvulala.
• Gwiritsani Ntchito Mphamvu Yanu, Osati Kuthamanga Kwanu

V-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda V-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a V-up, koma zitha kukhala zovuta chifukwa zimafunikira mphamvu yayikulu komanso kusinthasintha. Ndikofunika kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe. Ngati ndizovuta kwambiri, pali zosintha ndi zolimbitsa thupi zosavuta zomwe zingathandize kukulitsa V-mmwamba, monga mawondo kapena crunches. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo V-up?

• Bent Knee V-up: M'malo mowongoka miyendo yanu, mumapinda mawondo anu panthawi yosuntha, ndikupangitsa kuti zikhale zosavuta komanso njira yabwino kwa oyamba kumene.
• Kulemera kwa V-up: Mungathe kuwonjezera mphamvu ya V-up pogwira mpira wamankhwala kapena dumbbell m'manja mwanu pamene mukuchita masewera olimbitsa thupi.
• Kupotoza V-mmwamba: Kusiyanaku kumaphatikizapo kupotoza torso yanu ndikugwira chigongono chanu choyang'ana pa bondo lanu, zomwe zimathandiza kuti mukhale oblique.
• Kusinthana V-mmwamba: M'malo mokweza miyendo yonse nthawi imodzi, mumasinthana pakati pa kukweza mwendo wanu wakumanja ndi wakumanzere, zomwe zingakuthandizeni kuwongolera bwino komanso kugwirizana kwanu.

Izinto zokufunda ezishisa ezivumelekile V-up?

• The Russian Twist: Zochita izi zimakwaniritsa V-up poyang'ana minofu ya oblique, kupereka masewera olimbitsa thupi komanso kulimbitsa mphamvu zozungulira zomwe zimafunikira V-up.
• The Bicycle Crunch: Zochita izi zimakwaniritsa V-up pogwira minofu ya m'mimba ndi m'mimba nthawi imodzi, kupititsa patsogolo mphamvu zapakati komanso kukhazikika komwe kuli kofunikira kwa V-up.