Twist na Rasha mai nauyi

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Watawa
• Musulunci Masu gudummawa: Obliques
• Musulunci Masu ɗauke da masu gudummawa: Iliopsoas, Rectus Abdominis

Sakonni ga Twist na Rasha mai nauyi

Twist na Rasha mai nauyi babban motsa jiki ne mai ƙarfi wanda ke kai hari ga ɓangarorin ku, abs, da ƙananan baya, yana haɓaka ƙarfin ainihin ku da kwanciyar hankali. Wannan motsa jiki yana da kyau ga 'yan wasa, masu sha'awar motsa jiki, ko duk wanda ke neman inganta ƙarfin ciki da daidaito. Mutane na iya so su yi shi saboda ba kawai sautin waistline da inganta matsayi ba, amma kuma yana taimakawa wajen haɓaka aiki a kusan dukkanin ayyukan jiki ta hanyar ƙara ƙarfi da sassauci na tsakiya.

Yanayinta: tsammanin nuni a nuni Twist na Rasha mai nauyi

• Jingina baya dan kadan, rike madaidaicin kashin baya, don shigar da abs, sannan daga kafafunku daga kasa don haka kuna daidaitawa akan kasusuwan zama.
• Juya jikin ku zuwa dama kuma ku taɓa nauyi zuwa ƙasa kusa da jikin ku.
• Sa'an nan kuma, karkatar da jikin ku zuwa hagu kuma ku taɓa nauyin zuwa ƙasa a gefen hagunku.
• Ci gaba da canza ɓangarorin don adadin adadin da kuke so, kiyaye ma'auni akan ƙasusuwan zama da kuma kiyaye ainihin ku cikin aikin.

Lajin Don yi Twist na Rasha mai nauyi

• **Yi Amfani da Nauyin Da Ya Dace:** Zabi nauyi mai wahala amma mai iya sarrafawa. Ya kamata ya yi nauyi sosai don jin kunar, amma ba nauyi sosai ba har ya lalata siffar ku. Kuskure na yau da kullun shine amfani da nauyi mai nauyi, wanda zai iya haifar da ciwon tsoka.
• **Motsi Mai Sarrafawa:** Juya gangar jikinka zuwa dama, sannan zuwa hagu don kammala maimaita guda ɗaya. Ya kamata motsin ku ya kasance a hankali kuma a sarrafa shi. Kar a yi amfani da kuzari kawai don jujjuya nauyi daga gefe zuwa gefe. Wannan kuskure ne na kowa wanda ke rage tasirin motsa jiki kuma yana ƙara haɗarin rauni.
• ** Shiga Mahimmancin ku:** Rike abs ɗin ku a duk lokacin motsa jiki

Twist na Rasha mai nauyi Tambayoyin Masu Nuna

Shi beginners za su iya Twist na Rasha mai nauyi?

Ee, mafari tabbas za su iya yin motsa jiki na Twist mai nauyi. Koyaya, yana da mahimmanci don farawa da nauyin da ya dace da matakin dacewarsu don guje wa rauni. Wataƙila suna so su fara ba tare da nauyi ba kwata-kwata, don fara amfani da motsin. Hakanan yana da mahimmanci don kiyaye tsari daidai, mai da hankali kan jinkirin, motsi mai sarrafawa maimakon sauri. Kamar yadda yake tare da kowane sabon motsa jiki, koyaushe yana da kyau a tuntuɓi ƙwararrun ƙwararrun motsa jiki ko mai horar da su don tabbatar da cewa ana yin aikin daidai da aminci.

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

• Rashanci Twist with Medicine Ball: Wannan bambancin ya ƙunshi riƙe ƙwallon magani a hannunku yayin yin jujjuyawar, ƙara ƙarin ƙalubale ga ainihin ku.
• Lantarki na Rasha tare da Dumbbell: A cikin wannan bambancin, kuna riƙe dumbbell a hannayenku yayin jujjuya, wanda ke ƙara ƙarin juriya kuma yana taimakawa wajen ƙarfafa ainihin ku.
• Haɗa murhun Rasha: Wannan bambancin ya ƙunshi aiwatar da motsa jiki yayin da kwatancenku da ƙafafunku aka ɗaukaka ƙasa, haɓaka matakin da wuya da haɓaka ƙungiyoyin tsoka.
• Dabbar kwanciyar hankali Ball Twistland: Wannan bambance-bambancen yana buƙatar kuyi ƙarya tare da kwatangwarku da ƙananan baya, juya zuwa ga sikelin ku kuma yana ƙalubalantar ma'aunin ku kuma yana ƙarfafa ƙarfin ku.

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

• Bicycle Crunches: Bicycle Crunches suna aiki da obliques da rectus abdominis, tsokoki iri ɗaya waɗanda aka yi niyya a lokacin Twist na Rasha, don haka haɓaka tasirin babban aikin ku.
• Masu hawan dutse: Masu hawan dutse ba kawai suna aiki ne kawai ba, har ma suna ƙara yawan bugun zuciya, suna mai da shi babban ma'auni ga Twist na Rasha mai nauyin nauyi ta ƙara wani nau'i na cardio zuwa tsarin horo na ƙarfin ku.