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 kai hari ga obliques, abs, da ƙananan baya, yana inganta ƙarfin jigon gaba ɗaya da kwanciyar hankali. Wannan darasi ya dace da masu farawa da masu sha'awar motsa jiki na ci gaba kamar yadda za'a iya gyara shi don dacewa da matakan dacewa daban-daban. Mutane da yawa suna iya son yin Twists na Rasha don haɓaka wasansu na motsa jiki, inganta matsayi, ko sassaƙa ƙwan kugu.

Yanayinta: tsammanin nuni a nuni Rashan Twist

• Riƙe hannuwanku tare a ƙirjin ku, kuma ku ɗaga ƙafafunku daga ƙasa tare da ƙetare ƙafarku.
• Juya juzu'in ku zuwa dama, sannan zuwa hagu don kammala maimaita guda ɗaya, kiyaye hannayenku daidai da ƙasa da ƙafafu daga ƙasa.
• Tsaya bayanka madaidaiciya kuma ka guji runguma yayin da kake karkatar da jikinka.
• Yi wannan motsi don adadin saitin da ake so ko na takamaiman lokaci.

Lajin Don yi Rashan Twist

• Yi amfani da Nauyin Da Ya dace: Idan kuna amfani da nauyi don wannan darasi, tabbatar da cewa bai yi nauyi sosai ba. Ya kamata ku iya yin motsa jiki tare da sarrafawa kuma ba tare da ƙulla wuyan ku ko baya ba. Idan ka ga fom ɗinka yana shan wahala ko kuma kana jin damuwa, gwada motsa jiki ba tare da wani nauyi ba tukuna, sannan a hankali ƙara nauyi yayin da ƙarfinka ya inganta.
• Shiga Mahimmancin ku: Karkatar da Rashanci shine ainihin motsa jiki. Tabbatar cewa ba kawai motsi hannuwanku daga gefe zuwa gefe ba, amma a zahiri karkatar da gangar jikin ku. Wannan yana nufin ya kamata ku ji kuna a cikin maƙarƙashiya, ba a hannunku ko wuyanku ba.
• Sarrafa Motsin ku: Guji da sauri, jaki

Rashan Twist Tambayoyin Masu Nuna

Shi beginners za su iya Rashan Twist?

Ee, masu farawa zasu iya yin motsa jiki na Twist na Rasha. Duk da haka, yana da mahimmanci a fara da ma'aunin nauyi ko ma babu nauyi kwata-kwata, tare da mai da hankali kan ƙwarewar tsari da fasaha da farko. Wannan motsa jiki yana buƙatar adadi mai kyau na ƙarfin mahimmanci da daidaituwa, don haka masu farawa ya kamata su dauki hankali kuma a hankali ƙara ƙarfin yayin da ƙarfin su da jimiri ya inganta. Yana da kyau koyaushe a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horar da kai don tabbatar da cewa ana yin motsa jiki daidai kuma cikin aminci.

Me ya sa ya wuce ga Rashan Twist?

• Haɗa murhun Rasha: A cikin wannan bambance-bambancen, kuna ɗaukaka ƙafafunku daga ƙasa yayin murmurewa, wanda ya haɗu da ƙananan kuzari.
• Rashan Twist tare da Ƙwallon Ƙarfafawa: Wannan bambancin ya haɗa da zama a kan ƙwallon kwanciyar hankali sannan kuma tafiya ƙafafunku gaba har sai kawai na baya yana goyon baya akan ƙwallon, sannan yin jujjuyawar.
• Rashanci Twist tare da Resistance Band: Wannan ya haɗa da ɗora makamin juriya a bayanka, riƙe shi a kirjinka, da karkatar da jikinka zuwa kowane gefe.
• Half-Ball Rashan Twist: Wannan bambancin ya haɗa da zama a kan rabi-ball ko Bosu ball don ƙara wani ma'auni na ma'auni a cikin motsa jiki, yana sa ainihin ku yayi aiki sosai.

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

• Bicycle Crunches: Bicycle Crunches wani kyakkyawan motsa jiki ne wanda ya dace da Rashanci Twists saboda suna kaiwa ga obliques da abs, kama da Rashanci Twists, suna taimakawa wajen inganta ƙarfin motsinku da na gefe.
• Masu hawan dutse: Masu hawan tsaunuka suna cika Rashan Twists ta hanyar shiga ƙungiyoyin tsoka da yawa, gami da ainihin, hannaye, da ƙafafu, haɓaka ƙarfin jiki gabaɗaya da jimiri, wanda zai iya haɓaka tasiri da tsawon lokacin ayyukan ku na Twist na Rasha.