V-up

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

Ukuxhumana kwe V-up

V-up ndi masewera olimbitsa thupi omwe amayang'ana makamaka m'mimba ndi m'mimba minofu, kupititsa patsogolo bwino, kusinthasintha, ndi mphamvu zonse. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi apamwamba, omwe amapereka zosintha kuti zigwirizane ndi milingo yolimbitsa thupi. Anthu angafune kuchita ma V-ups kuti apititse patsogolo mphamvu zawo, kulimbikitsa kaimidwe kabwinoko, komanso kupititsa patsogolo luso lawo lothamanga.

Ukwenza: Isiqondiso eDelisa Ngasikhathi V-up

• Gwirani pakati panu ndipo nthawi yomweyo, kwezani miyendo yanu ndi thupi lanu lakumtunda pansi kuti mupange mawonekedwe a "V".
• Gwirani manja anu kumapazi anu, ndikusunga miyendo ndi manja anu molunjika momwe mungathere.
• Gwirani malowa kwa kamphindi, kenaka muchepetse manja anu ndi miyendo pang'onopang'ono kumalo oyambira.
• Bwerezani zolimbitsa thupi zomwe mukufuna kuti mubwezerenso, ndikuwonetsetsa kuti mayendedwe anu azikhala olamulirika komanso pachimake chanu chikugwira ntchito nthawi zonse.

Izinto zokwenza V-up

• **Pewani Kulimbitsa Khosi Lanu**: Kulakwitsa kofala ndikukumitsa khosi panthawi yochita masewerawa. Kuti mupewe izi, onetsetsani kuti mayendedwe anu amayendetsedwa ndi pachimake osati khosi lanu. Yang'anani padenga kapena kumwamba kuti muchepetse kupsinjika kwa khosi.
• **Mayendedwe Oyendetsedwa**: Cholakwika china choyenera kupewa ndikuthamangira mayendedwe. V-up imakhala yothandiza kwambiri ikachitidwa pang'onopang'ono komanso mowongolera. Izi zimathandiza kugwirizanitsa minofu yapakati kwambiri ndikuchepetsa chiopsezo cha kuvulala.
• **Gwiritsitsani Ntchito Yanu**: Onetsetsani kuti mukuchita zolimbitsa thupi zanu panthawi yonse yolimbitsa thupi. Izi zikutanthauza kuti muyenera kukokera m'mimba mwanu

V-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda V-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a V-up, koma zingakhale zovuta poyamba chifukwa zimafuna mphamvu ndi mgwirizano. Ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe kuti mupewe kuvulala. Ngati ndizovuta kwambiri, pali zosintha ndi zolimbitsa thupi zosavuta zomwe zingatheke kuti mukhale ndi mphamvu, monga mawondo a mawondo kapena crunch. Monga nthawi zonse, tikulimbikitsidwa kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi kuti muwonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo V-up?

• Mwendo Umodzi V-mmwamba: Kusinthaku kumaphatikizapo kukweza mwendo umodzi panthawi, zomwe zingakhale zovuta kwa oyamba kumene kapena omwe ali ndi vuto lakumbuyo.
• Bent Knee V-up: M'malo mowongoka miyendo, mumaipinda pamawondo, zomwe zimapangitsa kuti ntchitoyi ikhale yosavuta komanso yopezeka kwa anthu omwe ali ndi minyewa yolimba.
• The Weighted V-up: Kusiyanaku kumawonjezera vuto linalake pogwira mpira wolemera kapena mankhwala m'manja mwanu pamene mukuchita masewera olimbitsa thupi.
• The Alternating V-up: Kusiyanaku kumaphatikizapo kusinthana pakati pa kukweza dzanja lamanja kupita ku phazi lamanzere, ndi dzanja lamanzere kupita ku phazi lamanja, zomwe zimathandiza kuti zigwirizane nazo.

Izinto zokufunda ezishisa ezivumelekile V-up?

• Zopindika za ku Russia: Zochitazi zimayang'ana minofu ya oblique, yomwe imapangitsa kuti mimba ikhale yokwanira pamene ikuphatikizidwa ndi V-ups, yomwe imayang'ana kwambiri minofu ya rectus abdominis.
• Plank: Izi ndizochita masewera olimbitsa thupi omwe amalimbitsa pachimake, kupititsa patsogolo kukhazikika ndi kupirira, zomwe ndizofunikira pakuchita V-ups bwino.