Rashan Twist

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Baddalu naɗa biyu
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas

Sakonni ga Rashan Twist

Twist na Rasha babban motsa jiki ne wanda ke ƙarfafawa da yin sautin obliques, abs, da ƙananan baya, yana haɓaka kwanciyar hankali da daidaito. Ya dace da daidaikun mutane a kowane matakin motsa jiki waɗanda ke neman haɓaka ainihin ƙarfinsu da sassaka sashinsu na tsakiya. Mutane na iya so su haɗa wannan motsa jiki a cikin aikin su na yau da kullum kamar yadda ba wai kawai yana taimakawa wajen cimma yanayin jiki ba, amma kuma yana inganta matsayi, yana rage haɗarin raunin baya, da kuma inganta wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Rashan Twist

• Riƙe hannuwanku tare a ƙirjin ku, kuma ku ɗaga ƙafafunku daga ƙasa, ku haye su a idon sawu da daidaitawa akan gindinku.
• Yanzu, karkatar da gangar jikinka zuwa dama kuma ka taɓa gwiwar gwiwarka zuwa ƙasa kusa da jikinka.
• Na gaba, karkatar da gangar jikinka zuwa gefe na gaba kuma ka taɓa gwiwar gwiwar hagu zuwa ƙasa kusa da jikinka.
• Ci gaba da canza ɓangarorin, yin wannan motsi don adadin lokaci ko maimaitawa.

Lajin Don yi Rashan Twist

• ** Shiga Mahimmancin ku ***: Twist na Rasha da farko yana kaiwa tsokoki na ciki, amma mutane da yawa sukan yi amfani da hannayensu don jujjuya nauyi, wanda zai iya haifar da raunin baya. Don samun fa'ida daga wannan darasi, haɗa jigon ku a cikin motsi, kuma yi amfani da shi don karkatar da jikin ku daga gefe zuwa gefe.
• **Zaɓi Nauyin Da Ya Dace**: Yin amfani da nauyin da ya yi nauyi zai iya ɓata siffar ku kuma ya haifar da rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da kuke samun ƙarfi. Idan ba za ku iya kula da tsari mai kyau ba, nauyin ya yi nauyi sosai.
• **Motsi Mai Sarrafawa**: A guji yin gaggawar motsi. Yakamata a yi Twist na Rasha a hankali da sarrafawa don yin aiki yadda ya kamata

Rashan Twist Tambayoyin Masu Nuna

Shi beginners za su iya Rashan Twist?

Ee, tabbas masu farawa za su iya yin motsa jiki na Twist na Rasha. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi ko ma babu nauyi kwata-kwata don tabbatar da tsari mai kyau da hana rauni. Yayin da kuke samun ƙarfi kuma ku sami kwanciyar hankali tare da motsi, zaku iya ƙara nauyi a hankali. Koyaushe tabbatar da ci gaba da ƙwanƙwasa zuciyar ku da komawa madaidaiciya yayin motsa jiki. Idan kun fuskanci kowane ciwo, dakatar da motsa jiki nan da nan kuma ku tuntuɓi ƙwararren motsa jiki.

Me ya sa ya wuce ga Rashan Twist?

• Lantarki na Rasha tare da Dumbbell: Don ƙarin ƙalubale, zaku iya riƙe dumbbell da hannaye biyu yayin yin jujjuyawar.
• Magungunan Kwallon Rasha: Wannan bambancin ya ƙunshi yin amfani da ƙwallon magani, wanda kuke murɗa daga gefe zuwa gefe yayin da kuke kiyaye ƙafafu daga ƙasa.
• Rashanci Twist with Resistance Band: A cikin wannan sigar, kuna haɗa band ɗin juriya zuwa ƙayyadaddun wuri kuma ku riƙe ɗayan ƙarshen, kuna karkatar da gangar jikin ku daga gefe zuwa gefe.
• Hada murhun Rasha: Wannan nau'in ci gaba ya shafi yin motsa jiki a kan benci mai ban sha'awa, wanda ke kara wahala da kuma sanya karar ku sosai.

Me suna da abin da ya sanya ɗaukehawa ga Rashan Twist?

• Crunches na keke wani motsa jiki ne mai dacewa ga masu murgudawa na Rasha, kamar yadda kuma suke shiga cikin jijiyoyi da tsokoki na ciki, suna inganta juriya da juriya.
• Masu hawan dutse kuma suna da kyau tare da Rashan Twists, saboda ba wai kawai suna ƙarfafa ainihin ba amma kuma suna inganta lafiyar zuciya, wanda zai iya haɓaka ƙarfi da tsawon lokacin motsa jiki na Rasha Twist.