Kettlebell Rasha Twist

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Jirgin Tanko

Sakonni ga Kettlebell Rasha Twist

Kettlebell Rashan Twist wani motsa jiki ne mai ɗorewa wanda ke kai hari ga ainihin, musamman maɗaukaki, yayin da yake shiga kafadu da kwatangwalo. Yana da manufa ga 'yan wasa da masu sha'awar motsa jiki waɗanda ke neman haɓaka ainihin ƙarfinsu, kwanciyar hankali, da ƙarfin jujjuyawa. Wannan motsa jiki yana da fa'ida don haɓaka aikin motsa jiki gabaɗaya, haɓaka mafi kyawun matsayi, da haɓaka haɓaka aiki don ayyukan yau da kullun.

Yanayinta: tsammanin nuni a nuni Kettlebell Rasha Twist

• Danganta baya kadan don haka jikinku da cinyoyinku su zama siffa V, suna shigar da ainihin ku don kiyaye daidaito.
• Juya juzu'in ku zuwa dama, kawo kettlebell zuwa gefen dama, kiyaye hannayenku madaidaiciya.
• Sa'an nan kuma, karkatar da jikinka zuwa hagu, kawo kettlebell zuwa gefen hagunka, sake rike hannunka a mike.
• Maimaita waɗannan ƙungiyoyi don adadin da ake so na maimaitawa, koyaushe yana riƙe da ƙarfi mai mahimmanci.

Lajin Don yi Kettlebell Rasha Twist

• Motsi Mai Sarrafa: Juya jikin jikin ku daga gefe zuwa gefe, motsa kettlebell a jikin ku. Yana da mahimmanci don motsawa ta hanyar sarrafawa; kar a yi gaggawar motsi ko amfani da kuzari don lilon kettlebell. Wannan zai iya haifar da nau'i mara kyau da kuma yiwuwar rauni.
• Shiga Jigon ku: Ya kamata tsokoki na ciki su kasance suna yin yawancin aikin. Tabbatar cewa kuna shigar da jigon ku a cikin duk motsin ku. Kuskuren gama gari shine dogaro da yawa akan ƙarfin hannu maimakon ainihin.
• Zaɓi Nauyin Dama: Yi amfani da nauyi mai wahala amma mai iya sarrafawa. Idan kettlebell ya yi nauyi sosai, zaku iya takura baya ko wuyanku. Kunna

Kettlebell Rasha Twist Tambayoyin Masu Nuna

Shi beginners za su iya Kettlebell Rasha Twist?

Haka ne, masu farawa za su iya yin motsa jiki na Rasha na Kettlebell, amma ya kamata su fara da kettlebell mai sauƙi don tabbatar da cewa suna amfani da tsari mai kyau kuma don kauce wa rauni. Hakanan yana da mahimmanci a tuna shigar da ainihin kuma motsawa tare da sarrafawa maimakon sauri. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da amfani a sami mai horar da kai ko ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun za su fara nuna dabarar da ta dace.

Me ya sa ya wuce ga Kettlebell Rasha Twist?

• Tsaye Kettlebell Twist: A cikin wannan bambancin, kuna tashi tsaye tare da faɗin ƙafafu da faɗin kafada, riƙe kettlebell da hannaye biyu a ƙirjin ku, kuma ku karkatar da gangar jikin ku zuwa dama da hagu.
• Kettlebell Rashan Twist tare da Tasowa Ƙafa: Wannan shine mafi ƙalubale bambance-bambancen inda kuke yin jujjuyawar al'adun gargajiya na Rasha amma tare da ɗaga kafafunku daga ƙasa, kuna shigar da ƙananan ƙananan ku da ƙarfi.
• Kettlebell Rashan Twist akan Ƙwallon Ƙarfafawa: Wannan bambancin yana buƙatar ku daidaita kan ƙwallon kwanciyar hankali yayin yin jujjuyawar Rasha, ƙara ƙarin wani abu na ainihin ƙarfi da ma'auni a cikin motsa jiki.
• Juya-Arm Kettlebell na Rasha: Wannan bambancin ya ƙunshi riƙe kettlebell a hannu ɗaya kawai da karkatar da gangar jikin zuwa gefen kettlebell,

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

• Bicycle Crunch wani motsa jiki ne wanda ke cike da Kettlebell Russian Twist, yayin da yake mai da hankali kan obliques, rectus abdominis, da flexors na hip, waɗanda duk suna aiki a lokacin karkatar da motsi na Rasha Twist, don haka inganta ikon yin wannan aikin yadda ya kamata. .
• Deadlift babban motsa jiki ne mai dacewa ga Kettlebell Russian Twist saboda yana ƙarfafa ƙananan baya da kuma ainihin, waɗanda duka biyu suke da mahimmanci don kiyaye daidaito da kwanciyar hankali yayin karkatar da motsi na Rashanci, kuma yana inganta ƙarfin jiki da haɗin kai.