Rashan Twist

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• 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 kuma sautin tsokoki na ciki, maɗaukaki, da ƙananan baya. Ya dace da daidaikun mutane a duk matakan motsa jiki suna neman haɓaka ainihin ƙarfin su, daidaito, da kuma dacewa gabaɗaya. Mutane za su so yin wannan motsa jiki ba kawai don ikonsa na haɓaka wasan motsa jiki ba har ma don rawar da yake takawa wajen inganta matsayi mai kyau da kuma rage haɗarin raunin baya.

Yanayinta: tsammanin nuni a nuni Rashan Twist

• Riƙe hannayen ku a gaban ku kuma ja abs ɗin ku zuwa kashin bayan ku, sannan ku dan ɗan jingina da baya har sai kun ji abs ɗinku yana aiki a daidaitaccen matsayi.
• Juya juzu'in ku zuwa dama, sannan zuwa hagu don kammala maimaita guda ɗaya, motsa hannuwanku daga wannan gefe zuwa wancan.
• Tsaya baya baya kuma ka guji motsa kwatangwalo yayin da kake karkatar.
• Maimaita wannan darasi don adadin maimaitawar da ake so ko tsawon lokaci.

Lajin Don yi Rashan Twist

• **Yi amfani da Abs, Ba Hannunku ba**: Karkatar da Rashanci motsa jiki ne na ciki, ba motsa jiki ba. Yayin karkatarwa, tabbatar da cewa abs na yin aikin. Kuskure na yau da kullun shine amfani da hannunka don 'juya' nauyi ko hannayenka daga gefe zuwa gefe. Madadin haka, kiyaye hannayenku a tsaye kuma bari abs ɗinku suyi murɗawa.
• **Motsi Mai Sarrafawa**: Ka guji kuskuren yin gaggawar motsi. Makullin don samun mafi kyawun Twist na Rasha shine yin shi a hankali kuma tare da sarrafawa. Wannan zai shigar da tsokoki yadda ya kamata kuma ya rage haɗarin rauni.
• **Kiyaye Kafarka A Kasa**: Idan Mafari ne

Rashan Twist Tambayoyin Masu Nuna

Shi beginners za su iya Rashan Twist?

Ee, masu farawa zasu iya yin motsa jiki na Twist na Rasha. Koyaya, yana da mahimmanci don farawa da sigar da ta dace da matakin dacewarku. Idan kun kasance mafari, kuna iya farawa ba tare da amfani da kowane nauyi ba ko ta hanyar motsa jiki da ƙafafu a ƙasa. Yayin da kuke haɓaka ƙarfi, zaku iya ci gaba ta hanyar ɗaga ƙafafunku daga ƙasa ko ta ƙara nauyi, kamar ƙwallon magani ko dumbbell. Ka tuna ka haɗa ainihin ka kuma ka ci gaba da bayanka a tsaye yayin motsa jiki. Kamar yadda yake tare da kowane motsa jiki, yana da kyau a tuntuɓi ƙwararrun ƙwararru don tabbatar da cewa kuna yin shi daidai da aminci.

Me ya sa ya wuce ga Rashan Twist?

• Lantarki na Rasha tare da Tsawo Ƙafa: A cikin wannan bambancin, kuna shimfiɗa ƙafa ɗaya a tsaye yayin da kuke karkatar zuwa gefe, ƙara ƙarin ƙalubale don ainihin ku da ma'auni.
• Haɗa murhun Rasha: Wannan bambancin an yi ta hanyar ɗaga ƙafafunku daga ƙasa, yana ƙara ɗaukar madafan ku da ɗumbin ku.
• Lantarki na Rasha tare da Resistance Band: Kuna iya ƙara ƙungiyar juriya a kusa da ƙafafunku don ƙara wahala da haɗa tsokar ku daban.
• Half-Ball Rashan Twist: Wannan bambancin ya haɗa da zama a kan ƙwallon kwanciyar hankali ko Bosu ball don ƙara wani abu na rashin kwanciyar hankali, yana sa ainihin ku aiki tukuru don kiyaye ku daidai.

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

• Bicycle Crunches: Waɗannan suna aiki da obliques da dubura abdominis, kama da na Rasha Twist, da jujjuyawar da ke cikin motsa jiki na iya inganta motsin murɗaɗɗen da ake amfani da su a cikin Twists na Rasha.
• Masu hawan dutse: Wannan motsa jiki ya cika Rashan Twist ta hanyar inganta lafiyar zuciya da jijiyoyin jini da ƙarfafa ƙungiyoyin tsoka da yawa, ciki har da ainihin, haɓaka jimiri gaba ɗaya da aiki a cikin motsa jiki kamar Rasha Twists.