Seated Twist

• Kehaos: Tsiitsinaba
• Varustus: Kankama labalaba
• Esmane Lihased: Obliques
• Teisene Lihased: Iliopsoas

Sissejuhatus Seated Twist

Seated Twist nye kamedede si ɖea vi si koŋ tɔa ŋku nu vevitɔa, si nana be woate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu eye wòkpena ɖe nuɖuɖumeŋusẽ ŋu to ememe ŋutinuwo dodo ɖe ŋgɔ me. Kamedede sia sɔ nyuie na amesiame, si me gɔmedzelawo kple amesiwo nɔa anyi kpoo hã le, elabena woate ŋu awɔe bɔbɔe le zikpui alo aba dzi. Ame ɖekaɖekawo adi be yewoatsɔ Seated Twist la ade yewoƒe ɖoɖowɔɖi me be yeana aklã ƒe ʋuʋu nanyo ɖe edzi, aɖe akɔtave dzi akpɔtɔ, eye yeado lãmesẽ bliboa ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Seated Twist

• Bli wò ɖusi klo eye nàtsɔ wò ɖusifɔ aɖo wò miame klo ƒe gota.
• Da wò miasibɔ ɖe wò ɖusi klo ƒe gota eye nàtsɔ wò ɖusibɔ ɖe anyigba le megbewò be wòalé ɖe te.
• Ne èle gbɔgbɔm la, trɔ wò akɔta blewuu ɖe ɖusime, nàtsɔ wò miame abɔta atutu wò ɖusi klo, eye nàlé ŋku ɖe wò ɖusibɔta ŋu.
• Lé nɔnɔme sia me ɖe asi gbɔgbɔ ʋɛ aɖewo, emegbe nàtrɔ ayi teƒe si nèdze egɔme tsoe la vivivi eye nàgbugbɔ kamededea awɔ le akpa si tsi tre ɖe eŋu.

Nõuanded sooritamiseks Seated Twist

• Trɔ Vivivi: Mègazi tɔtrɔa dzi o. Ke boŋ, trɔe vivivi tso wò akɔta ƒe gɔme, eye nànɔ yiyim yi dzi va ɖo wò kɔ gbɔ. Afi siae wòle be tɔtrɔa natso, ke menye wò abɔta alo kɔ o.
• Ƒo Asa Na Megbegbe: Vodada si bɔ enye be nàgbugbɔ abɔbɔ ɖe megbe le ʋuʋudedi me. Ke boŋ ele be nànɔ anyi dzɔdzɔe eye nàzã wò nu vevi atsɔ atɔtɔ. Ne èbɔbɔ ɖe megbe la, ate ŋu ana akɔta nate ɖeɖi ame ŋu eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Gbɔgbɔ: Ðo ŋku edzi nàgbɔ ya madzudzɔmadzudzɔe le kamededea katã me. Gbugbɔ ya be wòadidi akɔta eye nàgbɔ ya be wòana wòade to ɖe edzi. Wò gbɔgbɔ léle ɖe te ate ŋu ana ŋutilãa natsi, si ana be ʋua ƒe kekeme nawɔ dɔ nyuie o.

Seated Twist KKK

Kas algajad saavad teha Seated Twist?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Twist ƒe kamededea. Enye kamedede fafɛ si kpena ɖe ame ŋu wòte ŋu trɔna ɖe nɔnɔmewo ŋu nyuie wu eye wòɖea masɔmasɔ si le akɔta dzi kpɔtɔna. Gake ele vevie be nàdze egɔme blewu eye nàkpɔ egbɔ be nɔnɔmea sɔ be nàƒo asa na teteɖeanyi alo abi aɖeke. Ne vevesese alo vevesese aɖe do mo ɖa esime nèle kame dem la, anyo be nàdzudzɔ eye nàbia kamedede ŋuti nunyala alo ɖɔkta.

Millised on tavalised variatsioonid Seated Twist?

• Marichyasana C: Wogayɔna be Marichi ƒe Nɔnɔme, eye wòbɔbɔ nɔ anyi ƒe nɔnɔme sia bia be woabɔbɔ klo ɖeka, woana afɔ evelia nanɔ dzɔdzɔe, eye woatrɔ akɔta ɖe klo si wobɔbɔ la gbɔ.
• Bharadvajasana: Le tɔtrɔ sia me la, wobɔbɔa afɔ eveawo ɖe axa ɖeka, eye akɔta trɔna yia akpa si tsi tre ɖe eŋu.
• Ardha Matsyendrasana: Esia nye ʋuʋudedi si me goglo si me wobɔbɔa afɔ ɖeka eye wotsɔa afɔa dana ɖe klo kemɛa godo, evɔ afɔ evelia ya ate ŋu anɔ dzɔdzɔe alo abɔbɔ, eye akɔta la trɔna ɖoa ta klo si wobɔbɔ la gbɔ.
• Janu Sirsasana si Wotrɔna: Tɔtrɔ sia bia be woabɔbɔ klo ɖeka eye woatsɔ afɔa aɖo afɔ dzɔdzɔea ƒe ata ememetɔ ŋu, eye emegbe woatrɔ akɔta ɖe afɔ dzɔdzɔea ŋu.

Millised on head täiendavad harjutused Seated Twist?

• Ðevi ƒe Nɔnɔme: Nɔnɔme sia nye yoga ƒe nɔnɔme si gbugbɔa ame ɖo si nana ŋutilãa ɖea dzi ɖi eye wòɖea asi le masɔmasɔ ŋu le Seated Twists wɔwɔ vɔ megbe, ekpena ɖe ame ŋu hã le akɔta kple akɔta keke me, teƒe siwo woɖo taɖodzinu na le Seated Twist me.
• Plank Pose: Kamedede sia kpena ɖe Seated Twist ŋu esi wòdoa ŋusẽ lãmeka vevi siwo le vevie ŋutɔ na dadasɔ kple liƒo me léle ɖe asi le twisting motion me, si wɔnɛ be Seated Twist ƒe dɔwɔwɔ bliboa nyona ɖe edzi.