Seated Twist

• Kehaos: Tsiitsinaba
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Obliques
• Teisene Lihased: Rectus Abdominis

Sissejuhatus Seated Twist

Seated Twist nye kamedede fafɛ si wowɔ be wòana akɔta nate ŋu atrɔ ɖe nɔnɔmewo ŋu ahaʋuʋu nyuie wu, si kpena ɖe ame ŋu be wòanɔ anyi nyuie wu eye wòaɖe akɔtave dzi akpɔtɔ. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, siwo dome kamedede gɔmedzelawo kple amesiwo le kamedede siwo mekpɔa ŋusẽ boo o dim hã le. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yeado aklã ƒe lãmesẽ nyuitɔ ɖe ŋgɔ, aɖe masɔmasɔ dzi akpɔtɔ, eye wòana ŋutilã bliboa nawɔ dɔ nyuie wu.

Ülatuse sooritamine: Sisuline õpetus Seated Twist

• Blo wò ɖusi klo eye nàtsɔ wò ɖusifɔ aɖo wò miame klo ƒe gota, nàna wò miasi nanɔ dzɔdzɔe alo ne eɖe dzi ɖi wu la, àte ŋu abɔbɔ miame klo eye nàtsɔ afɔa aɖo wò ɖusime akɔta.
• Trɔ wò akɔta ɖe ɖusime, nàtsɔ wò miame abɔta aɖo wò ɖusi klo ƒe gota eye nàtsɔ wò ɖusibɔ aɖo anyigba le megbewò be wòakpe ɖe ŋuwò.
• Gbugbɔ ya be wò akɔta nadidi eye nàgbɔ ya be wòana wòade to ɖe edzi, eye nànɔ ŋku lém ɖe wò ɖusibɔta ŋu.
• Lé nɔnɔmea me ɖe asi gbɔgbɔ ʋɛ aɖewo, emegbe nàɖe asi le eŋu eye nàgbugbɔe awɔ le akpa kemɛ.

Nõuanded sooritamiseks Seated Twist

• Ðoƒe Nyuitɔ: Ne èle tɔtrɔa wɔm la, kpɔ egbɔ be yetrɔ tso wò akɔta, ke menye tso wò abɔta o. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi. Ele be wò abɔta nanɔ dzogoe ene me eye wòanɔ gbadzaa.
• Yagbɔgbɔ Dzi Ðuɖu: Yagbɔgbɔ dzi ɖuɖu le vevie ŋutɔ le kamedede sia me. Gbugbɔ ya ne èbɔbɔ nɔ anyi dzɔdzɔe, eye nàgbɔ ya ne èle tɔtrɔm. Esia kpena ɖe ŋuwò be wò lãmeka veviwo nade to ɖe edzi eye wònana wò lãmeka veviwo nawɔ dɔ. Mègalé gbɔgbɔ ɖe te le kamededea me gbeɖe o.
• Ƒo asa na Tɔtrɔ Gbɔgbɔ: Vodada bubu si bɔ enye be woatrɔe wòagbɔ eme alo azi edzi wòatrɔ. Esia ate ŋu ana wò akɔta nate ɖe edzi. Ke boŋ yi afisi wòase le ɖokuiwò me be yevo le ko. Ele be nàse le ɖokuiwò me be yeƒe lãme le ʋuʋum blewuu, ke menye be yease veve o.
• Nusiwo Wozãna Zazã: Ne esesẽna na wò be nàlé akɔta dzɔdzɔe me ɖe asi esime nèbɔbɔ nɔ edzi

Seated Twist KKK

Kas algajad saavad teha Seated Twist?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Twist ƒe kamededea. Ke hã, ele vevie be nàdze egɔme blewu eye nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abi ɖesiaɖe. Wokafui hã be nàƒo nu kple kamedede ŋuti nunyala alo kamededeŋutinunyala be wòakpɔ egbɔ be wole kamededea wɔm nyuie, vevietɔ na amesiwo nye kamedede yeyewo alo lãmesẽkuxi aɖewo nɔ wo ŋu do ŋgɔ.

Millised on tavalised variatsioonid Seated Twist?

• Marichyasana C, alo Marichi ƒe Nɔnɔme, nye tɔtrɔ bubu si me woɖɔa afɔ ɖeka ɖo, eye wobɔbɔa evelia kple afɔa ɖe anyigba, ne èle tɔtrɔm ɖo ta klo si wobɔbɔ la gbɔ.
• Bharadvajasana, alo Bharadvaja ƒe Trɔtrɔ, nye anyinɔƒe ƒe tɔtrɔ si me wotsɔa afɔ eveawo dana ɖe akɔta ƒe axadzi, eye nètrɔna yia klo siwo wobɔbɔ ƒe axadzi.
• Ardha Matsyendrasana, alo Half Spinal Twist, nye tɔtrɔ si de ŋgɔ wu si me afɔ ɖeka le dzɔdzɔe, evelia bɔbɔ ɖe afɔ dzɔdzɔea dzi, eye nètrɔna yia klo si wobɔbɔ la gbɔ.
• Bound Sage Pose nye anyinɔƒe ƒe tɔtrɔ si sesẽ si me afɔ ɖeka le afã ƒe akpa aɖe me

Millised on head täiendavad harjutused Seated Twist?

• Dzogoe Etɔ̃ ƒe Nɔnɔme Si Wokeke Ðe Edzi: Yoga ƒe nɔnɔme sia kpena ɖe Seated Twist ŋu elabena elɔa ʋuʋu si trɔna si wɔa dɔ le obliques, doa ŋusẽ megbe, eye wònaa dadasɔ kple liƒo bliboa nyona ɖe edzi, siwo le vevie na Seated Twist la wɔwɔ nyuie hã ɖe eme.
• Tɔdzisasrã ƒe Nɔnɔme: Nɔnɔme sia kpena ɖe Seated Twist ŋu esi wòdoa ŋusẽ akɔta ƒe akpa si le anyime eye wòʋua akɔta kple abɔta, siwo nye lãmeka vevi siwo wozãna le Seated Twist me, si wɔnɛ be Seated Twist ƒe dɔwɔwɔ bliboa kple viɖewo nyona ɖe edzi.