Barbell Tsaye Twist

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Wurin roba.
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas

Sakonni ga Barbell Tsaye Twist

Twist Barbell Standing Twist shine motsa jiki mai ƙarfi na horo wanda da farko ke kai hari ga cibiya, obliques, da ƙananan baya, haɓaka kwanciyar hankali da haɓaka ƙarin ma'anar tsakiya. Wannan motsa jiki ya dace da daidaikun mutane a kowane matakin motsa jiki, musamman waɗanda ke da niyyar haɓaka ƙarfin jujjuyasu da ma'aunin jiki gaba ɗaya. Haɗa Barbell Standing Twist a cikin aikin motsa jiki na yau da kullun na iya taimakawa haɓaka wasan motsa jiki, tallafawa mafi kyawun matsayi, da kuma ba da gudummawa ga mafi sassaka jiki.

Yanayinta: tsammanin nuni a nuni Barbell Tsaye Twist

• Tsayawa ƙafafunku da ƙarfi kuma kwatangwalo suna fuskantar gaba, sannu a hankali karkatar da gangar jikin ku zuwa dama gwargwadon yadda zaku iya yayin riƙe madaidaiciyar baya.
• Riƙe wannan matsayi na ɗan lokaci, jin shimfiɗa a cikin tsokoki na matattu.
• A hankali juya juzu'in ku zuwa tsakiya, sannan maimaita motsi zuwa gefen hagu na ku.
• Ci gaba da canza ɓangarorin don adadin maimaitawar da kuke so, tuna don kiyaye motsinku a hankali da sarrafawa.

Lajin Don yi Barbell Tsaye Twist

• Motsi masu Sarrafa: Lokacin yin murɗawar ƙwanƙwasa, guje wa motsi mai sauri ko tashe-tashen hankula. Wannan kuskure ne na kowa wanda zai iya haifar da rauni. Madadin haka, mayar da hankali kan motsin jinkiri, sarrafawa. Juya juzu'in ku zuwa gefe ɗaya, ɗan dakata, sannan ku koma tsakiya kafin ku karkata zuwa wancan gefen. Wannan motsi mai sarrafawa zai taimaka shigar da tsokoki na tsakiya yadda ya kamata.
• Ka Tsaya Ƙarƙashin Jikinka: Wani kuskure na yau da kullum shine motsa kwatangwalo ko ƙafafu yayin motsa jiki. Ya kamata kasan jikinka ya kasance karko a duk lokacin motsi. Juyawa ya kamata ya fito daga kugu, ba kwatangwalo ba. Wannan zai tabbatar da cewa kuna niyya ga tsokoki masu dacewa kuma kada ku sanya damuwa mara amfani

Barbell Tsaye Twist Tambayoyin Masu Nuna

Shi beginners za su iya Barbell Tsaye Twist?

Twist Barbell Standing Twist wani motsa jiki ne mai ci gaba wanda da farko ke kai hari ga ƙwanƙwasa kuma ya haɗa da goshi da ƙananan baya. Yana buƙatar wani matakin ƙarfi, daidaito, da daidaitawa don yin wannan aikin daidai. Saboda haka, bazai zama mafi kyawun zaɓi ga masu farawa ba. Ya kamata masu farawa su fara da motsa jiki mafi sauƙi kamar katako, katako na gefe, ko karkatar da Rashanci don gina ƙarfin su kafin su ci gaba zuwa ƙarin hadaddun motsa jiki kamar Barbell Standing Twist. Kamar koyaushe, yana da mahimmanci don koyon daidai tsari da dabara don guje wa rauni. Duk da haka, idan mafari yana so ya gwada wannan motsa jiki, ya kamata su yi shi a karkashin kulawar mai horarwa kuma tare da nauyi mai sauƙi don samun tsari daidai. Hakanan yana da mahimmanci ku saurari jikin ku kuma kada ku matsa da ƙarfi, da wuri. Yana da kyau koyaushe a tuntuɓi ƙwararrun motsa jiki kafin fara kowane sabon tsarin motsa jiki.

Me ya sa ya wuce ga Barbell Tsaye Twist?

• Matsayin juriya da ke tsaye ya shafi kungiyar jingina da aka makala da amintacciyar magana da juya jikinka yayin riƙe band.
• Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwallon Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwaƙwalwa na Ƙwaƙwalwa na Magunguna ) wani nau'i ne inda za ku rike kwallon magani da hannaye biyu a matakin ƙirji kuma ku juya jikin ku.
• Cable Machine Standing Twist ya ƙunshi amfani da na'urar kebul, inda kuka tsaya gefe zuwa injin ɗin, riƙe hannun hannu da hannaye biyu kuma ku karkatar da jikin ku.
• Kettlebell Standing Twist shine wani bambance-bambancen inda kuke riƙe da kettlebell da hannaye biyu a tsayin ƙirji kuma ku karkatar da jikin ku.

Me suna da abin da ya sanya ɗaukehawa ga Barbell Tsaye Twist?

• Woodchoppers: Woodchoppers wani motsa jiki ne na aiki wanda ya ƙunshi motsi mai juyawa, aiki duka biyun jikin ku na sama da na ƙasa, da kuma taimakawa wajen inganta ƙarfin jujjuyawar da aka yi niyya a cikin Barbell Standing Twist.
• Medicine Ball Slam: Wannan motsa jiki yana cike da Barbell Standing Twist ta haɓaka ƙarfin fashewar ku, daidaitawa, da ƙarfin ainihin ku, duk waɗannan suna da mahimmanci don yin Barbell Standing Twist yadda ya kamata.