Twist Sit-up

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Iliopsoas, Obliques, Rectus Abdominis

Sakonni ga Twist Sit-up

Twist Sit-up wani ingantaccen motsa jiki ne wanda ke kaiwa tsokoki na ciki, jijiyoyi, da ƙananan baya, yana haɓaka ƙarfi da kwanciyar hankali. Ya dace da daidaikun mutane a duk matakan motsa jiki, daga masu farawa zuwa masu ci gaba, waɗanda ke da nufin haɓaka ainihin ƙarfinsu ko kuma suna son sashin tsakiya mai kyau. Ta hanyar haɗa wannan motsa jiki a cikin aikin yau da kullum, daidaikun mutane na iya ƙara ƙarfin aikin su, inganta matsayi, da rage haɗarin ciwon baya.

Yanayinta: tsammanin nuni a nuni Twist Sit-up

• Sanya hannayenka a hankali a bayan kai, tabbatar da cewa kada ka ja wuyanka.
• Haɗa ainihin ku kuma ɗaga jikin ku na sama zuwa gwiwoyinku, kamar zama na yau da kullun.
• Yayin da kake dagawa, karkatar da gangar jikinka zuwa dama, kawo gwiwar gwiwar hagu zuwa gwiwa na dama.
• Sannu a hankali saukar da kanku baya zuwa wurin farawa kuma sake maimaita motsi, wannan lokacin kuna karkatar zuwa hagu, kawo gwiwar hannun dama zuwa gwiwa na hagu.

Lajin Don yi Twist Sit-up

• ** Shiga Mahimmancin ku ***: Juyawa sit-up babban motsa jiki ne, don haka yana da mahimmanci a haɗa tsokoki na ciki a duk lokacin motsi. Wannan ba wai kawai yana tabbatar da cewa kuna aiki daidai tsokoki ba, amma kuma yana kare kashin baya. Kuskure na yau da kullun shine yin amfani da ƙarfi ko ƙarfin hannunka da wuyanka don zama, maimakon ainihin zuciyarka.
• **Motsi Mai Sarrafawa**: Yi motsa jiki a hankali da sarrafawa. Guguwa cikin motsi ko yin amfani da ƙarfi don murɗawa da ɗaga jikin ku na iya haifar da rauni kuma yana rage tasirin motsa jiki.
• **Gyara Gyaran Kai**: Idan ka tashi zaune, karka karkatar da gangar jikinka ta yadda gwiwar gwiwarka ta matso zuwa sabanin gwiwa. Tabbatar karkata daga

Twist Sit-up Tambayoyin Masu Nuna

Shi beginners za su iya Twist Sit-up?

Ee, masu farawa zasu iya yin motsa jiki na Twist Sit-up. Koyaya, yana da mahimmanci a fara sannu a hankali kuma a mai da hankali kan kiyaye tsari mai kyau don hana rauni. Hakanan yana da fa'ida a sami ƙwararren ƙwararren motsa jiki ko mai horarwa ya jagorance ku ta ƙungiyoyin farko don tabbatar da cewa kuna yin su daidai. Koyaushe ku tuna don sauraron jikin ku kuma ku daina idan kun ji wani rashin jin daɗi.

Me ya sa ya wuce ga Twist Sit-up?

• Bicycle Crunches: A cikin wannan bambancin, kuna kwance a bayanku, sanya hannayenku a bayan kanku, kuma ku canza gwiwar gwiwar ku zuwa gwiwa ta gaba, kuna karkatar da jikin ku yayin kowane wakili.
• Oblique V-ups: Wannan shine mafi ƙalubalanci bambancin inda kuke kwance a gefenku, kuma kuna amfani da tsokoki na wucin gadi, kuna ɗaga kafafunku biyu da na sama daga ƙasa, ƙirƙirar siffar V.
• Tsaye Tsaye: Wannan bambancin ya haɗa da tsayawa tare da ƙafafu da nisa daban-daban, karkatar da jikin ku daga gefe zuwa gefe, da kuma zaɓin, rike da ball na magani ko dumbbell don ƙarin juriya.
• Plank Twist: A cikin wannan bambancin, kuna farawa a cikin babban katako, karkatar da jikin ku zuwa gefe ɗaya kuma ku ɗaga hannun da ya dace zuwa rufi, sa'an nan kuma maimaita a daya gefen.

Me suna da abin da ya sanya ɗaukehawa ga Twist Sit-up?

• Rashanci Twists: Wannan motsa jiki cikakke ne ga Twist Sit-ups kamar yadda kuma ya ƙunshi motsi mai juyayi, yana taimakawa wajen ƙarfafawa da sautin obliques da abs, yayin da kuma inganta daidaituwa da daidaitawa.
• Plank: Ko da yake ba ya haɗa da motsin juyawa ba, Plank babban motsa jiki ne na motsa jiki don Twist Sit-ups saboda yana ƙarfafa dukan jigon, ciki har da tsokoki da ke daidaita kashin baya, waɗanda suke da mahimmanci don yin Twist Sit-ups yadda ya kamata kuma a amince. .