Barbell sigilen Twist

• Bahagian Badan: Pinggang
• Peralatan: Barbel
• Otot Utama: Obliques
• Otot Sekunder: Iliopsoas

Pengenalan kepada Barbell sigilen Twist

Barbell Seated Twist ye farikoloɲɛnajɛ ye min bɛ kɛ ni fanga ye min bɛ ɲɛsin fɔlɔ obliques ma, ka dɛmɛ don ka i farikolo kolotugudaw barika bonya ani ka u ton. O ye farikoloɲɛnajɛ ɲumanba ye farikoloɲɛnajɛlamɔgɔw fɛ, farikoloɲɛnajɛ kanubagaw fɛ, walima mɔgɔ o mɔgɔ b’a fɛ k’u ka fanga jɔnjɔn n’u sabatili ɲɛ. Mɔgɔw ​​bɛna a fɛ ka nin farikoloɲɛnajɛ in kɛ barisa a tɛ farikolo ɲɛfɔli dɔrɔn ɲɛ, nka a bɛ jɔcogo ɲɛ fana, a bɛ kɔ joginw farati dɔgɔya, wa a bɛ dɛmɛ don don o don baaraw kɛli la ni nɔgɔya ye.

Melakukan: Panduan Langkah demi Langkah Barbell sigilen Twist

• Aw bɛ aw senw to duguma ka ɲɛ ani ka aw kɔ tilennen to farikoloɲɛnajɛ bɛɛ kɔnɔ.
• Aw bɛ aw farikolo wuli dɔɔni dɔɔni ka taa kinin fɛ, ka aw kunkolo ɲɛsin ɲɛfɛ ani ka aw kɔkiliw kɛ.
• Aw bɛ o jɔyɔrɔ in minɛ dɔɔni, o kɔ aw bɛ aw farikolo yɔrɔ wuli dɔɔni dɔɔni ka segin a cɛmancɛ la.
• Aw bɛ segin o lamaga kelen kan ka taa numan fɛ, o bɛ seginkanni kelen dafa degeliw la.

Tips untuk Melakukan Barbell sigilen Twist

• Aw ye aw yɛrɛ lamagacogo kɔlɔsi: Aw ye aw yɛrɛ tanga fili ma min bɛ kɛ tuma caman na, n’o ye ka baara kɛ ni fanga ye walasa ka aw farikolo tigɛli kɛ. O bɛ se ka kɛ sababu ye ka a yɛrɛ minɛ tuguni ani ka joginni kɛ min bɛ se ka kɛ. O nɔ na, ​​aw bɛ aw sinsin baara kɛli kan ni aw farikolo yɔrɔ kolomaw ye walasa ka lamagacogo kunbɛn. Aw bɛ aw senkɔniw firifiri dɔɔni dɔɔni ka taa fan kelen fɛ, ka aw jɔ dɔɔnin, o kɔ aw bɛ segin cɛmancɛ la sani aw ka a firifiri ka taa fan dɔ fɛ.
• Barbell jɔyɔrɔ ɲuman : Barbell ka kan ka minɛ aw kamankunw kan ani aw kɔ kɔfɛ, a man kan ka minɛ kɔ yɛrɛ kan. O ye fili ye min bɛ kɛ tuma caman na, min bɛ se ka kɛ sababu ye ka mɔgɔ jogin. Barbell ka kan ka minɛ ni minɛnba ye, ka aw bolow janya dɔɔni ka tɛmɛ aw kamankun bonya kan.
• Ninakilicogo : A nafa ka bon ka ninakili ka ɲɛ nin farikoloɲɛnajɛ in senfɛ.

Barbell sigilen Twist Soalan Lazim

Adakah pemula boleh lakukan Barbell sigilen Twist?

Barbell Seated Twist, n’a bɛ fɔ fana ko Russian Twist, o bɛ se ka kɛ gɛlɛya ye dɔɔnin daminɛbagaw bolo k’a sababu kɛ balansi ni core fanga ye min ka kan. Nka, daminɛbagaw bɛ se k’a lajɛ tiɲɛ na, k’a daminɛ ni girinya nɔgɔman ye walima hali ni girinya tɛ a la fewu, ka dɔ fara a kan dɔɔni dɔɔni ni u fanga ni u ka balansi bɛ ka bonya. A nafa ka bon ka farikolo cogoya ɲuman mara walasa i kana jogin. N’i ​​ye mɔgɔ daminɛbaga ye, a bɛ se ka kɛ ko nafa bɛ a la ka degelikɛnɛ dɔ bila ka i bilasira o degeliw la a daminɛ na.

Apakah variasi umum bagi Barbell sigilen Twist?

• Fura bololanɛgɛ sigilen tigɛli : Nin fɛn caman ɲɔgɔnna in na, aw bɛ fura bololanɛgɛ kɛ barajuru nɔ na, ​​o bɛ se ka dɛmɛ don ka aw minɛcogo ni aw ka baara kɛcogo ɲɛ.
• Seated Twist with Resistance Bands: Nin fɛn caman ɲɔgɔnna in bɛ baara kɛ ni resistance bands ye minnu sirilen don yɔrɔ jɔlen dɔ la, ka resistance suguya wɛrɛ di ani ka farikolo kulu suguya wɛrɛw sen don a la.
• Kabɛl masin sigilen tigɛli: O fɛn caman ɲɔgɔnna bɛ baara kɛ ni kabɛl masin ye, o bɛ kɛ sababu ye ka fɛn caman kɔlɔsi ka ɲɛsin tigɛli kunbɛncogo n’a ɲɛsincogo ma.
• Kettlebell Seated Twist: Nin fɛn caman ɲɔgɔnna in bɛ baara kɛ ni kettlebell ye barbell nɔ na, ​​o bɛ girinya tilacogo wɛrɛ di ani ka se ka farikolo yɔrɔw minɛ cogo wɛrɛ la.

Apakah latihan yang baik sebagai pelengkap untuk Barbell sigilen Twist?

• Bicycle Crunches : I n’a fɔ Barbell Seated Twist, Bicycle Crunches bɛ kɔnɔbara sanfɛla ni duguma farikolo bɛɛ baara, ka kolo fanga ni muɲuli bɛɛ lajɛlen bonya, o bɛ se ka baara kɛcogo ɲɛ Barbell Seated Twist kɔnɔ.
• Planks: Hali ni Barbell Seated Twist bɛ sinsin jiginni fanga kan, Planks bɛ dɛmɛ ka isometric fanga jɔ i ka kɔnɔna na. O faralen ɲɔgɔn kan, o bɛ se ka kɛ sababu ye ka jɔcogo ɲɛ ani ka kɔ jogin farati dɔgɔya, o b’a to u bɛ kɛ ɲɔgɔn dafalanba ye.