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Twist we de sidɔm

Profayiri y'eby'okufuna

Parti ya muntuMakong.assertNotip isua baibai.
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amagezi agakubyaObliques
amagezi ag'omusaRectus Abdominis
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Okuwandikira ku Twist we de sidɔm

di Sit Twist na jεntεl εksεsayz we dεn mek fכ impruv fכ fleksibul εn muvmεnt na di spayna, we de εp fכ bεtεh poshכn εn rεdכks bak pen. I fayn fɔ pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, ivin di wan dɛn we de bigin ɛn di wan dɛn we de luk fɔ ɛksesaiz we nɔ gɛt bɔku impak. Pipul dɛn kin want fɔ put dis ɛgzampul insay dɛn rutin fɔ mek dɛn gɛt bɛtɛ spɛshal wɛlbɔdi, fɔ mek dɛn nɔ gɛt tɛnsiɔn, ɛn fɔ mek di bɔdi wok fayn fayn wan.

Okukubidde ku: Nkugiyigisa Twist we de sidɔm

  • Bεnd yu rayt kכn εn put yu rayt fut na di כdasay na yu lεft kכn, kip yu lεft leg strεt כ if i kכmfכt mכr, yu kin bεnd di lεft kכn εn bכn di fut tכwεd yu rayt hip.
  • Twist yu torso to di rayt, put yu lɛft ɛlb na di ɔdasay na yu rayt ni ɛn yu rayt an na di flɔ biɛn yu fɔ sɔpɔt.
  • Inhal fɔ mek yu spayna lɔng ɛn pul briz fɔ dip di twist, luk oba yu rayt sholda.
  • Hol di pozishɔn fɔ sɔm briz, dɔn rilis ɛn ripit na di ɔda say.

Amakulu mu kubiteekamu Twist we de sidɔm

  • Prɔpa Pozishɔn: We yu de du di twist, mek shɔ se yu de rɔta frɔm yu wes, nɔto yu sholda. Dis na kɔmɔn mistek we kin mek pɔsin wund. Yu sholda dɛn fɔ de skwea ɛn lɛvul.
  • Kɔntrol we yu de blo: Fɔ kɔntrol yu briz rili impɔtant fɔ du dis ɛgzampul. Inhal as yu sidɔm stret, ɛn blo as yu de twist. Dis kin ɛp fɔ dip di twist ɛn ɛnjɔy yu kɔr mɔsul dɛn. Nɔ ɛva ol yu briz we yu de du ɛksɛsayz.
  • Nɔ Twist Ova: Wan ɔda mistek we dɛn kin mek na fɔ twist pasmak ɔ fos fɔ twist. Dis kin mek yu spayna strɛs. Bifo dat, go jɔs fa as i fil fayn. Yu fɔ fil se yu strɛch saful wan, nɔto fɔ fil pen.
  • Yuz di Props: If yu si am se i nɔ izi fɔ mek yu gɛt stret spayna we yu sidɔm pan

Twist we de sidɔm Ebitala by'omuyigiriza

Mwebale kuteekamu Twist we de sidɔm?

Yɛs, di wan dɛn we de bigin kin du di Sit Twist ɛgzampul. Bɔt i impɔtant fɔ bigin sloslo ɛn kip di rayt fɔm fɔ avɔyd ɛni injuri. I fayn bak fɔ tɔk to pɔsin we sabi du fitnɛs ɔ pɔsin we de mɛn pɔsin fɔ mek shɔ se dɛn de du di ɛgzampul kɔrɛkt wan, mɔ fɔ di wan dɛn we nyu fɔ du ɛksɛsayz ɔ we gɛt ɛni wɛlbɔdi prɔblɛm we bin dɔn de bifo.

Ki kitiibwa eby'okukozesa omuntu Twist we de sidɔm?

  • Di Marichyasana C, ɔ Marichi’s Pose, na ɔda we we dɛn kin chenj wan leg stret, ɛn di ɔda wan kin bɛn wit di fut na grɔn, as yu de twist to di ni we bɛn.
  • Di Bharadvajasana, ɔ Bharadvaja in Twist, na sidɔm twist we dɛn kin put ɔl tu di fut dɛn na di sayd we di hip de, ɛn yu kin twist to di sayd we di ni dɛn we dɔn bɛn.
  • di Ardha Matsyendrasana, כ Haf Spinal Twist, na wan mכr advans vεryushכn usay wan leg de strεt, di כda wan de bεn oba di strεt leg, εn yu twist tכwεd di bεnd kכn.
  • Di Bound Sage Pose na wan chalenj sidɔm twist vɛryushɔn usay wan leg de insay af lɔt

Eby'okukozesa omulungi okugabana n'eby'omanyi Twist we de sidɔm?

  • Ekstend Trayangul Poz: Dis yoga poz de kompliment di Sit Twist as i involv bak wan twist moshכn we de wok di obliques, strכng di bak, εn impruv di כvala bεlε εn stebiliti, we impɔtant fכ du di Sit Twist fayn fayn wan.
  • Brij Poz: Dis poz de kompliment di Sit Twist as i de mek di lכw bak strכng εn i de opin di chεst εn di sכlda dεm, we na di ki mכsul grup dεm we dεn de yuz na di Sit Twist, we de mek di כvala pכrfomans εn bεnεfit dεm we di Sit Twist de gi.

Amagamba ag'ewayogenze Twist we de sidɔm

  • Bodiweit we yu sidɔm twist
  • Wokɔt fɔ di wɛst
  • Sid Twist Ɛgzampul
  • Bodyweight Wɛst Trenin fɔ yu
  • Torso Twist dɛn we de sidɔm
  • Bodyweight Exercise fɔ di Wɛst
  • Sidɔm Twist Bɔdiweyt Wokɔt
  • Ɛksesaiz dɛn we yu kin du fɔ tɔch yu wɛst
  • Sid Bɔdi Twist Ɛgzampul
  • Twist Wokɔt fɔ Wɛst