Ruhia Twist

• Kōaro Tinana: Ihiwe
• Taputapu: Pōro Rongoā
• Kōaro Mīhini: Obliques
• Kōaro Tuarua: Rectus Abdominis

Whakataki ki te Ruhia Twist

Ko te Russian Twist he mahi matua e aro ana ki nga uaua puku, obliques, me te tuara o raro, e whakanui ana i te kaha me te pumau. He pai mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke i runga i nga taumata whakapakari tinana takitahi. Ka hiahia pea nga tangata ki te whakauru i nga Twists Rūhia ki roto i o raatau mahi whakangungu hei whakapai ake i to raatau toenga, te tuunga, me te mahi hakinakina, me te whakaiti i te tupono o nga whara o muri.

Whakarite i te: He Whakateretere-Whakamārama Ruhia Twist

• Kia mau o ringaringa ki mua i a koe ka toia to puku ki roto, katahi ka ara ake o waewae mai i te whenua, whakawhiti atu ki nga rekereke me te whakataurite i runga i to reke.
• Hurihia to rama ki te taha matau ka pa atu to tuke matau ki te whenua i te taha o to tinana.
• Muri iho, whiria to rama ki tera taha ka pa atu to tuke maui ki te whenua.
• Haere tonu ki te huri i nga taha, mahi i te mahi mo te wa i whakaritea, mo te maha o nga tukurua.

Nga Tohu mō te Whakaputa Ruhia Twist

• **Whakamahia To Core**: Ko te Ruhia Twist he mahi matua, no reira he mea nui ki te whakauru i to kaupapa puta noa i te kaupapa. Ko te hapa noa ko te whakamahi i ou ringa ki te whakaputa i te korikori, engari ka whakaitihia te whai huatanga o te mahi i runga i to matua. Engari, arotahi ki te whakamahi i ou uaua puku ki te kopikopiko i to rama mai i tetahi taha ki tetahi taha.
• **Te Nekehanga Whakahaere**: I te wa e mahi ana i te Twist Rūhia, he mea nui ki te whakamahi i nga nekehanga e whakahaeretia ana. Me karo i te pohehe o te tere i roto i te mahi korikori, te whakamahi i te torohaki ki te piu mai i tetahi taha ki tetahi taha, na te mea ka puta he whara me te whakaiti i te whai huatanga o te mahi.
• ** Manawa

Ruhia Twist He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ruhia Twist?

Ae, ka taea e nga kaimatai te mahi i nga mahi Twist Russian. Heoi, he mea nui ki te timata me te taumaha mama ake, me te kore taumaha rawa kia heke tika koe i te nekehanga. Pērā i ngā mahi hou, āta tīmata me te whakanui haere i te kaha i te mea ka pai ake to kaha me to manawanui. He pai ano te whai i tetahi kaiwhakangungu tinana, tohunga ranei hei arahi i a koe i te tuatahi ki te whakarite kia tika to mahi me te karo i nga whara ka taea.

He aha ngā rerekētanga māori o te Ruhia Twist?

• Whakanuia te Twist Russian: Ko tenei putanga e hiahia ana koe ki te hiki ake i ou waewae mai i te whenua i te wa e korikori ana, e kaha ake ai to puku o raro.
• Twist Russian with Resistance Band: I tenei rereketanga, ka whakamahi koe i te roopu aukati e piri ana ki tetahi waahi pumau, e awhina ana ki te taapiri atu i te aukati me te wero ki te mahi.
• Hurihia Ruhia me te Poi Mahi: Engari i te noho ki runga i te papa, ka noho koe i runga i te poi whakakorikori, e awhina ana ki te whakauru i o uaua matua me te whakapai ake i to pauna.
• Hawhe-Get-Up Twist Russian: He huinga tenei o te awhi a Ruhia me te haurua-ake-ake, ka whiria e koe to rama ka ara ake to tinana o runga mai i te whenua, e mahi ana i nga uaua o te tinana me te tinana o runga.

He aha ngā mahi whakapaipai mō te Ruhia Twist?

• Nga Pahikara Pahikara: Ka mahi tahi nga korukoru paihikara me nga Twists Rūhia i te mea e aro ana raua ki nga obliques me te rectus abdominis, me te whakapai ake i te kaha o te puku me te manawanui.
• Kaipiki Maunga: Pērā i te Rūhia Twists, Mountain Climbers he mahi tinana katoa e tino whakapakari ana i te matua me te whakarei ake i te manawanui cardio, kia kaha ake ai te tinana ki te mahi i nga korikori kaha penei i a Russian Twists.