V-Up Pansi

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Enyu panika ya kudansi.

Ukuxhumana kwe V-Up Pansi

V-Up Down ndi masewera olimbitsa thupi omwe amakhudza magulu angapo a minofu, kuphatikizapo abs, m'munsi kumbuyo, ndi ma flexor hip, kupititsa patsogolo mphamvu zapakati ndi kukhazikika. Ndioyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa malinga ndi milingo yolimbitsa thupi. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti azitha kuchita bwino, kuchita bwino, ndi mphamvu zathupi zonse, komanso kuwathandiza paulendo wawo wochepa thupi chifukwa cha mphamvu yake yowotcha ma calories.

Ukwenza: Isiqondiso eDelisa Ngasikhathi V-Up Pansi

• Gwirani pakati panu ndipo nthawi yomweyo, kwezani miyendo yanu ndi thupi lanu lakumtunda pansi kuti mupange mawonekedwe a 'V' ndi thupi lanu.
• Gwirani manja anu kumapazi anu, ndikusunga miyendo ndi manja anu molunjika momwe mungathere.
• Gwirani malo a 'V' awa kwa sekondi imodzi, kenako tsitsani miyendo yanu ndi kumtunda pang'onopang'ono mpaka pomwe munayambira.
• Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti pachimake chanu chikhale chogwira ntchito nthawi yonseyi.

Izinto zokwenza V-Up Pansi

• Fomu yolondola: Fomu yolondola ndiyofunikira pakuchita izi. Gona chagada chagada ndi miyendo yowongoka ndi manja otambasulira kumutu. Sungani miyendo yanu pamodzi ndi manja anu pafupi ndi makutu anu pamene mukuchita masewera olimbitsa thupi. Cholakwika chofala apa ndikugwada mawondo kapena kulekanitsa manja ndi makutu, zomwe zingachepetse mphamvu ya masewera olimbitsa thupi.
• Mayendedwe Oyendetsedwa: Pewani kuthamanga mothamanga. Chinsinsi cha masewerawa ndikusuntha pang'onopang'ono, mwadongosolo. Izi sizimangothandiza kugwirizanitsa minofu yoyenera komanso kuchepetsa chiopsezo cha kuvulala. Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kuti mugwedeze thupi lanu mmwamba ndi pansi, zomwe zingayambitse kupweteka kwa msana kapena kuvulala.
• Khalani Otanganidwa Kwambiri: Panthawi ya V-Up Down, ndikofunikira kuti pakhale chidwi chanu

V-Up Pansi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda V-Up Pansi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a V-Up Down, koma zingakhale zovuta chifukwa zimafuna mphamvu ndi mphamvu. Ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana mawonekedwe osati kuthamanga kapena kuchuluka kwa kubwereza. Ngati ndizovuta kwambiri, pali zosintha ndi zolimbitsa thupi zosavuta zomwe zingathandize kulimbikitsa mphamvu zofunikira, monga mawondo kapena ma crunches. Nthawi zonse kumbukirani kumvetsera thupi lanu ndikusiya ngati mukumva kupweteka kapena kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo V-Up Pansi?

• Bent Knee V-Up Down ndi njira ina, yomwe mumapinda mawondo anu pamene mukukweza miyendo yanu, zomwe zimapangitsa kuti masewerawa akhale osavuta komanso opezeka kwa oyamba kumene.
• The Weighted V-Up Down imawonjezera vuto linalake pokhala ndi cholemetsa chaching'ono kapena mpira wamankhwala m'manja mwanu pamene mukuyenda.
• V-Up Down ndi Twist imaphatikizapo kuzungulira torso yanu pamene mukukweza miyendo yanu ndi thupi lanu lakumtunda, kulunjika pa obliques kuwonjezera pa pachimake.
• V-Up Down ndi Hold imaphatikizapo kuyimitsa pamwamba pa kayendetsedwe kake kwa masekondi angapo kuti muwonjezere mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile V-Up Pansi?

• Zochita zolimbitsa thupi za Plank ndi ntchito ina yowonjezera ku V-Up Down pamene imathandizira kulimbikitsa pachimake chonse, kuphatikizapo minofu ya m'munsi ndi m'chiuno, zomwe ndizofunikira kuti mukhale ndi mawonekedwe abwino komanso kupewa kuvulala pa V-Up Down.
• Bicycle Crunches imagwirizananso ndi V-Up Down, pamene imayang'ana ma abs ndi obliques, kupititsa patsogolo mphamvu zapakati ndi kukhazikika, zomwe ndizofunikira kwambiri pakukweza ndi kutsika kwa V-Up Down.