Twist na Rasha mai nauyi

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Watawa

Sakonni ga Twist na Rasha mai nauyi

Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ke ƙarfafawa da kuma sautin tsokoki na ciki, maɗaukaki, da ƙananan baya. Yana da manufa ga 'yan wasa, masu sha'awar motsa jiki, da duk wanda ke neman inganta ainihin ƙarfinsu da kwanciyar hankali. Wannan darasi ba kawai yana haɓaka wasan motsa jiki da matsayi ba amma yana taimakawa cikin ayyukan yau da kullun waɗanda ke buƙatar karkatarwa da juyawa.

Yanayinta: tsammanin nuni a nuni Twist na Rasha mai nauyi

• Riƙe nauyi da hannaye biyu a ƙirjin ku, kuma ɗaga ƙafafunku kaɗan kaɗan daga ƙasa, daidaita kan ƙasusuwan zama.
• Juya jikin ku zuwa dama kuma ku taɓa nauyin ku zuwa ƙasa kusa da jikin ku.
• Sa'an nan kuma karkatar da jikinka zuwa hagu kuma ka taɓa nauyinka zuwa ƙasa kusa da jikinka.
• Maimaita waɗannan motsin, duk yayin da kake riƙe kashin baya a tsaye kuma abs ɗin ku.

Lajin Don yi Twist na Rasha mai nauyi

• Yi amfani da Nauyin Da Ya dace: Wani kuskuren da aka saba yi shine amfani da nauyi mai nauyi. Wannan na iya haifar da damuwa da rauni. Fara da ƙaramin nauyi kuma a hankali ƙara yayin da ƙarfin ku ya inganta. Koyaushe tabbatar da cewa zaku iya sarrafa nauyi kuma ku kula da sigar da ta dace a cikin duka motsin.
• Shiga Mahimmancin ku: Don samun fa'ida daga Twist na Rasha mai nauyi, kuna buƙatar shigar da tsokoki na asali yadda yakamata. Ka guji kuskuren yin amfani da hannunka kawai don motsa nauyi. Madadin haka, mayar da hankali kan karkatar da gangar jikin ku da amfani da abs ɗin ku don kunna wutar lantarki

Twist na Rasha mai nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Twist na Rasha mai nauyi?

Ee, masu farawa za su iya yin aikin Twist na Rasha mai nauyi. Koyaya, yana da mahimmanci don farawa da ƙaramin nauyi don tabbatar da tsari daidai da hana rauni. Kamar yadda yake tare da kowane sabon motsa jiki, yana iya zama da fa'ida a sami mai koyarwa na sirri ko ƙwararrun ƙwararrun motsa jiki su fara nuna aikin. Koyaushe ku tuna don sauraron jikin ku kuma ku daina idan kun ji wani ciwo.

Me ya sa ya wuce ga Twist na Rasha mai nauyi?

• Kwallon Magungunan Rasha: Wannan sigar ta ƙunshi amfani da ƙwallon magani maimakon dumbbell ko kettlebell, samar da wani nau'in juriya daban-daban.
• Ƙarƙashin Ƙafar Rasha tare da Ƙafar Ƙafar: A cikin wannan bambancin, kuna ɗaga ƙafa ɗaya daga ƙasa a duk lokacin da kuka juya, ƙara ƙarin ƙalubale ga ma'auni da kwanciyar hankali.
• Darajar juyawa na Rasha: Ana yin wannan a kan benen benci, wanda ke kara yawan wahalar saboda tsayayyen nauyi.
• Bangaren Rasha tare da jingina banbanci: Wannan bambancin ya ƙunshi karkatar da banbancinsa da kuma murƙushe juriya da aikin tsokoki a cikin dan kadan daban.

Me suna da abin da ya sanya ɗaukehawa ga Twist na Rasha mai nauyi?

• Bicycle Crunches kuma yana haɓaka Twist na Rasha mai nauyi yayin da suke aiki a kan ɓangarorin ƙulli da duburar abdominis, kama da Twist na Rasha, don haka inganta ƙarfin gaba ɗaya da sassaucin ciki.
• Kettlebell subsi ne mai kyau ga maimaitawar Rasha murƙushe kamar yadda ba kawai yana karfafa ainihin ba amma kuma yana samar da cikakkiyar motsa jiki wanda ke haɓaka haɓaka karkatar da Rasha.