Ruhia Twist

• Kōaro Tinana: Ihiwe
• Taputapu: Ura tinana
• Kōaro Mīhini: Obliques
• Kōaro Tuarua: Iliopsoas

Whakataki ki te Ruhia Twist

Ko te Russian Twist he mahi tino whanui e aro ana ki nga obliques, abs, me te tuara o raro, hei whakapai ake i te kaha me te pumau. He pai tenei mahi mo te hunga timata me te hunga kaingākau ki te whakapakari tinana na te mea ka taea te whakarereke kia uru ki nga taumata whakapakari tinana. Ka hiahia pea nga tangata takitahi ki te mahi i nga Twists Rūhia ki te whakarei ake i o raatau mahi hakinakina, ki te whakapai ake i te tuunga, ki te whakairo ranei i te waistline.

Whakarite i te: He Whakateretere-Whakamārama Ruhia Twist

• Kia mau o ringaringa ki to uma, ka ara ake o waewae mai i te whenua me o rekereke.
• Hurihia to rama ki te taha matau, katahi ki te taha maui kia oti te whakahoki kotahi, kia noho whakarara o ringaringa ki te papa me o waewae mai i te whenua.
• Kia tika to tuara me te karo i te piko i a koe e whiria ana i to rama.
• Mahia tenei nekehanga mo te maha o nga huinga e hiahiatia ana, mo te wa roa ranei.

Nga Tohu mō te Whakaputa Ruhia Twist

• Whakamahia te Taumaha Tika: Mena kei te whakamahi koe i te taumaha mo tenei mahi, me whakarite kia kaua e taumaha rawa. Me kaha koe ki te mahi i te mahi i runga i te mana whakahaere me te kore e werohia to kaki, tuara ranei. Mena ka kite koe kei te mamae to ahua, kei te pouri ranei koe, whakamatauria te mahi me te kore taumaha i te tuatahi, katahi ka taapirihia te taumaha kia kaha ake to kaha.
• Whakauruhia to Core: Ko te Ruhia Twist te mahi matua. Kia mohio kei te neke noa o ringaringa mai i tetahi taha ki tetahi taha, engari ka huri i to rama. Ko te tikanga me rongo koe i te wera i roto i to puku, kaua ki o ringaringa, ki to kaki ranei.
• Whakahaerehia to Motini: A ape i te tere, te hikaka

Ruhia Twist He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Ruhia Twist?

Ae, ka taea e nga kaimatai te mahi i te korikori Russian Twist. Heoi, he mea nui ki te timata ki te taumaha mama ake, ki te kore taumaha ranei, me te aro ki te mohio ki te ahua me te tikanga tika i te tuatahi. Ko tenei mahi e hiahia ana kia nui te kaha matua me te taurite, no reira me puhoi te hunga timata me te whakanui haere i te kaha i te mea ka pai ake te kaha me te manawanui. He pai tonu te whakaaro ki te toro atu ki tetahi tohunga mo te whakapakari tinana, ki tetahi kaiwhakangungu whaiaro ranei kia tika te mahi me te haumaru.

He aha ngā rerekētanga māori o te Ruhia Twist?

• Whakanuia te Twist Ruhia: I tenei rereketanga, ka hikina e koe o waewae mai i te whenua i te wa e korikori ana, ka nui ake te kaha o to puku o raro.
• Twist Russian with a Stability Ball: Ko tenei rereketanga ko te noho ki runga i te poi pumau, ka hikoi o waewae ki mua kia tautokona noa to tuara ki runga i te poi, katahi ka mahi i te hurihuri.
• Twist Russian with a Resistance Band: Kei roto i tenei ko te punga i tetahi roopu aukati i muri i a koe, ka mau ki to uma, ka huri i to rama ki ia taha.
• Hawhe-Poiro Ruhia Twist: Ko tenei rereketanga ko te noho i runga i te hawhe-poipoi, i te poi Bosu ranei hei taapiri i tetahi waahanga o te toenga ki te mahi, kia kaha ake ai to mahi matua.

He aha ngā mahi whakapaipai mō te Ruhia Twist?

• Nga Pahikara Pahikara: Ko nga korikori paihikara tetahi atu mahi tino pai e whakakii ana i nga Twists a Ruhia na te mea e aro ana ratou ki nga obliques me te abs, he rite ki nga Twists a Ruhia, e awhina ana ki te whakapai ake i to kaha hurihanga me te taha taha.
• Nga Kaipiki Maunga: Ka whakakiia e nga kaikoeke maunga nga Twists a Ruhia ma te whakauru i nga roopu uaua maha, tae atu ki te matua, nga ringa, me nga waewae, te whakanui ake i te kaha o te tinana me te manawanui, ka taea te whakapai ake i te whai huatanga me te roa o o mahi whakangungu Russian Twist.