Dumbbell Rasha Twist

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: ƙayan zuba

Sakonni ga Dumbbell Rasha Twist

Dumbbell Rashan Twist wani motsa jiki ne mai ƙarfi wanda ke da nisa da farko, amma kuma yana ɗaukar kafadu da kwatangwalo, yana ba da cikakkiyar motsa jiki ga jiki na sama. Kyakkyawan zaɓi ne ga 'yan wasa, masu sha'awar motsa jiki, da waɗanda ke neman haɓaka ƙarfinsu da kwanciyar hankali gabaɗaya. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullun, zaku iya haɓaka daidaiton ku, haɓaka ƙarfin jujjuya ku, da ƙarfafa tsokoki na ciki, waɗanda ke da mahimmanci ga motsin yau da kullun da wasanni daban-daban.

Yanayinta: tsammanin nuni a nuni Dumbbell Rasha Twist

• Danganta baya kadan, rike bayanka madaidaiciya da shigar da zuciyarka, har sai gangar jikinka da cinyoyinka sun samar da siffar V.
• Juya jikin ku zuwa dama kuma ku taɓa dumbbell zuwa ƙasa kusa da jikin ku.
• Koma tsakiya, sannan ku karkatar da jikin ku zuwa hagu kuma ku taɓa dumbbell a ƙasa a gefen hagunku.
• Ci gaba da canza ɓangarorin don adadin da ake so na maimaitawa, tabbatar da an haɗa ainihin ku kuma ana sarrafa motsinku a duk lokacin motsa jiki.

Lajin Don yi Dumbbell Rasha Twist

• Nauyin Da Ya dace: Zaɓi dumbbell wanda yake da nauyi isa ya ba da ƙalubale, amma ba nauyi sosai ba har ya sa ku yi sulhu da fom ɗin ku. Idan kuna gwagwarmaya don kammala aikin tare da tsari daidai, alama ce mai kyau cewa dumbbell ɗinku ya yi nauyi sosai.
• Motsi Mai Sarrafa: Ka guji yin gaggawar motsa jiki. Dumbbell Rashan Twist ya fi tasiri idan an yi shi tare da jinkirin, motsi masu sarrafawa. Wannan yana ba ku damar haɗawa da ƙarfafa tsokoki na asali da inganci.

Dumbbell Rasha Twist Tambayoyin Masu Nuna

Shi beginners za su iya Dumbbell Rasha Twist?

Ee, masu farawa za su iya yin cikakken motsa jiki na Dumbbell Russian Twist. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don guje wa takura tsokoki da tabbatar da tsari mai kyau. Kamar yadda yake tare da kowane sabon motsa jiki, masu farawa yakamata su ɗauka a hankali kuma a hankali ƙara ƙarfi yayin da ƙarfinsu da jimirinsu suka inganta. Hakanan yana da kyau a sami mai koyarwa ko ƙwararren mutum ya fara nuna motsa jiki don tabbatar da ingantacciyar dabara.

Me ya sa ya wuce ga Dumbbell Rasha Twist?

• Kwanciyar hankali bata muruya na Rasha: A wannan sigar, kuna aiwatar da juya yayin daidaitawa a kan ƙwallon zuciya, wanda ke ƙara ƙarin ƙalubalanci a cikin kwanciyar hankali.
• Lantarki na Rasha tare da ɗaga ƙafa: Wannan bambancin yana ƙara ɗaga ƙafa zuwa karkatarwa, yana ƙara ƙarfi da mai da hankali kan ƙananan abs da kuma obliques.
• Tsayawa Rasha Twist: Maimakon yin aikin motsa jiki a ƙasa, kuna yin shi a tsaye, wanda ya haɗa da tsokoki da yawa kuma zai iya zama wani zaɓi mai mahimmanci ga waɗanda ke da matsalolin baya.
• Rashanci Twist tare da Latsa Sama: Wannan bambancin yana ƙara latsa sama zuwa jujjuyawar, yana aiki da kafaɗun ku da hannayenku ban da ainihin ku.

Me suna da abin da ya sanya ɗaukehawa ga Dumbbell Rasha Twist?

• Bicycle Crunches: Kamar Dumbbell Rasha Twist, Bicycle Crunches kuma yana aiki akan abs da obliques, yana ba da ƙarin aikin motsa jiki na ciki da haɓaka motsin juyawa.
• Dumbbell Side Bends: Wannan darasi yana cike da Dumbbell Russian Twist ta hanyar yin niyya ta musamman, don haka haɓaka motsi gefe zuwa gefe wanda Rashan Twist ta jaddada.