Seated Twist

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

Sissejuhatus Seated Twist

Seated Twist nye kamedede si ɖea vi si koŋ wòku ɖe lãmeka siwo le wò akɔta, akɔta, kple akɔta ŋu, si kpena ɖe ŋuwò nète ŋu trɔna ɖe nɔnɔmewo ŋu, wò tenɔnɔ ɖe nɔnɔme nu, kple nuɖuɖumeŋusẽ nyuie wu. Esɔ na amesiame, tso kamedede lɔ̃lawo dzi va ɖo ɔfisdɔwɔlawo dzi, elabena woate ŋu awɔe dɔwɔnu aɖeke manɔmee eye wòkpena ɖe ame ŋu wòɖea masɔmasɔ si dona tso anyinɔƒe ɣeyiɣi didi me dzi kpɔtɔna. Menye ɖeko amewo adi be yewoawɔ kamedede sia le eƒe ŋutilã me viɖewo ta ko o, ke le ŋutete si le esi be wòaɖe nuteɖeamedzi dzi akpɔtɔ eye wòana susu nanyo ɖe edzi hã ta.

Ülatuse sooritamine: Sisuline õpetus Seated Twist

• Blo wò ɖusi klo eye nàtsɔ wò ɖusifɔ aɖo wò miame klo ƒe gota, eye nàna wò miasi nanɔ dzɔdzɔe.
• Da wò ɖusibɔ ɖe anyigba le megbewò be wòakpe ɖe ŋuwò, eye nàtrɔ wò akɔta blewuu ɖe ɖusime, nàtsɔ wò miame abɔta aɖo wò ɖusi klo ƒe gota.
• Lé nɔnɔme sia me abe sɛkɛnd 20 va ɖo 30 ene, eye nàtsɔ wò susu aɖo wò akɔta ƒe dzɔdzɔenyenye ŋu eye nàse wò akɔta kple akɔta ƒe kekeme.
• Trɔ yi afisi nèdze egɔme tsoe blewuu eye nàgbugbɔe awɔ le akpa kemɛ.

Nõuanded sooritamiseks Seated Twist

• Trɔ Vivivi: Mègawɔ kaba atsɔ aʋuʋui o. Enye vodada si bɔ be nàtrɔe kabakaba akpa alo wòadidi akpa, si ate ŋu ana wò akɔta nate ɖeɖi ŋuwò. Ke boŋ, trɔ wò akɔta blewuu yi axadzi, eye nàkpɔ egbɔ be yekpɔ yeƒe ʋuʋu dzi hedzidzee.
• Wò Gbɔgbɔ Zazã: Gbɔgbɔ nye nu vevi aɖe le alesi nànɔ anyi ɖe megbe. Gbugbɔ ya ne èbɔbɔ nɔ kɔkɔƒe, eye nàgbɔ ya esi nèle tɔtrɔm. Mɔnu sia ate ŋu akpe ɖe ŋuwò be kamededea nade to ɖe edzi eye wòana kamededea nawɔ dɔ nyuie wu. Wò gbɔgbɔ zazã nyuie ate ŋu ana kamededea nagawɔ dɔ nyuie o eye ate ŋu ahe teteɖeanyi vɛ.
• Na Akɔta Evea Nanɔ Anyigba: Vodada bubu si bɔ enye be woakɔ akɔta ɖeka tso anyigba esime wole ʋuʋum. Esia ate ŋu ahe...

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, vevietɔ le akɔta kple akɔta. Ke hã, ele vevie be nàdze egɔme blewu eye nàlé nɔnɔme nyuitɔ me ɖe asi be nàƒo asa na abixɔxɔ. Ne wose veve alo vevesese aɖe la, ele be woadzudzɔ kamededea enumake. Ate ŋu aɖe vi na gɔmedzelawo be woawɔ kamedede sia le dɔnyala bibi aɖe ƒe mɔfiafia te le gɔmedzedzea me.

Millised on tavalised variatsioonid Seated Twist?

• Marichi ƒe Nɔnɔme la tsɔa ŋgɔgbekpa dea Seated Twist la me, si naa akɔta ƒe ka kple akɔta ƒe akpa si le ete la kekena ɖe edzi.
• Bharadvaja ƒe Trɔtrɔ nye Seated Twist ƒe tɔtrɔ fafɛ aɖe, afisi nètrɔa wò akɔta ɖe axa ɖeka eye nèbɔbɔa afɔ ɖeka eye nèkeke evelia ɖe enu.
• Bound Sage Pose nye Seated Twist ƒe akpa si de ŋgɔ wu si bia be woabla abɔwo ɖe klo ɖeka si wobɔbɔ ŋu esime wole akɔta trɔm.
• Revolved Head-to-Knee Pose nye Seated Twist ƒe tɔtrɔ si naa axadzi ƒe kekeme kpena ɖe eŋu, si naa axadzi ŋutilã kple akɔta keke goglo.

Millised on head täiendavad harjutused Seated Twist?

• Seated Forward Bend: Kamedede sia kpena ɖe Seated Twist ŋu to akɔta kple ŋutilã ƒe megbe keke me, si ate ŋu akpe ɖe ame ŋu be wòaɖe teteɖeanyi alo tete ɖesiaɖe si ate ŋu axe mɔ na ʋuʋua ƒe goglome dzi akpɔtɔ.
• Tɔdzisasrã ƒe Nɔnɔme: Kamedede sia kpena ɖe Seated Twist ŋu to ŋusẽdodo akɔta ƒe akpa si le anyime kple akɔta ʋuʋu me, si ate ŋu akpe ɖe ame ŋu be wòanɔ te nyuie ahanɔ ɖoɖo nu le tɔtrɔɣia me, si aɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.