Taumaha Russian Twist

• Kōaro Tinana: Ihiwe
• Taputapu: Tia teivoti.
• Kōaro Mīhini: Obliques
• Kōaro Tuarua: Iliopsoas, Rectus Abdominis

Whakataki ki te Taumaha Russian Twist

Ko te Weighted Russian Twist he mahi tino kaha e aro ana ki o obliques, abs, me te tuara o raro, e whakanui ana i to kaha me te pumau. He pai tenei mahi mo nga kaitakaro, kaingākau tinana, mo te hunga e hiahia ana ki te whakapai ake i te kaha o te puku me te toenga. Ka hiahia pea nga tangata ki te mahi na te mea ehara i te mea he tangi noa i te hope me te whakapai ake i te tuunga, engari ka awhina ano hoki ki te whakarei ake i nga mahi i roto i nga mahi tinana katoa ma te whakanui ake i te kaha me te ngawari o te waahanga waenga.

Whakarite i te: He Whakateretere-Whakamārama Taumaha Russian Twist

• Me paku whakamuri, kia mau tonu te tuara, kia uru atu to puku, katahi ka hikina o waewae ki runga i te whenua kia taurite ai koe ki runga i ou wheua noho.
• Hurihia to rama ki te taha matau ka pa atu te taumaha ki te whenua i te taha o to tinana.
• Na, whiria to rama ki te taha maui ka pa atu te taumaha ki te whenua i to taha maui.
• Haere tonu ki te huri i nga taha mo te maha o nga mahi e hiahiatia ana e koe, kia mau tonu te toenga o to koiwi noho me te pupuri i to mahi puta noa i te mahi.

Nga Tohu mō te Whakaputa Taumaha Russian Twist

• **Whakamahia Taumaha Tika:** Whiriwhiria he taumaha he wero engari ka taea te whakahaere. Me tino taumaha ki te rongo i te weranga, engari kaua e tino taumaha ka whakararu i to ahua. Ko te hapa noa ko te whakamahi i te taumaha he taumaha rawa, ka raru pea te uaua.
• **Te Nekehanga Mana:** Hurihia to rama ki te taha matau, ka maui ki te whakaoti kotahi te whakahokinga. Me puhoi me te whakahaere i o nekehanga. Kaua e whakamahi noa i te torohaki ki te piu i te taumaha mai i tetahi taha ki tetahi taha. He hapa noa tenei e whakaiti ana i te whai huatanga o te mahi me te whakanui ake i te tupono o te whara.
• **Whakauruhia to Kore:** Kia mau tonu to puku puta noa i te mahi

Taumaha Russian Twist He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Taumaha Russian Twist?

Ae, ka taea e nga kaimatai te mahi i nga mahi Weighted Russian Twist. Heoi ano, he mea nui kia timata ma te taumaha e tika ana mo to ratau tinana kia kore ai e whara. Ka hiahia pea ratou ki te timata me te kore taumaha, kia waia ki te korikori i te tuatahi. He mea nui ano te pupuri i te ahua tika, me te aro ki nga nekehanga puhoi me te whakahaere, kaua ki te tere. Pērā ki ngā mahi hou, he pai tonu te korero ki tetahi tohunga ngaio tinana, kaiwhakangungu whaiaro ranei kia tika ai, kia haumaru te mahi.

He aha ngā rerekētanga māori o te Taumaha Russian Twist?

• Twist Ruhia me te Poi Rongoa: Ko tenei rereketanga ko te pupuri i te poi rongoa ki o ringaringa i a koe e mahi ana i te hurihuri, me te taapiri i tetahi wero ki to matua.
• Riki Ruhia me te Dumbbell: I tenei rereketanga, ka mau koe i te dumbbell ki o ringaringa i te wa e korikori ana, ka nui ake te aukati me te awhina ki te whakapakari i to matua.
• Ko te Whakanuia o te Huringa Ruhia: Ko tenei rereketanga ko te mahi i te mahi i te wa e piki ake ana o hope me o waewae mai i te whenua, ka piki ake te taumata uaua me te whakauru atu i nga roopu uaua.
• Te Poi Whakamaunga Ruhia: Ko tenei rereketanga me takoto koe ki runga i te poi pumau me o hope me te tuara o raro, ka huri i to rama mai i tetahi taha ki tetahi taha i te wa e mau ana i te taumaha, ka wero i to pauna me te whakapakari i to matua.

He aha ngā mahi whakapaipai mō te Taumaha Russian Twist?

• Nga Pahikara Pahikara: Ko nga korukoru paihikara e mahi ana i nga obliques me te rectus abdominis, nga uaua ano e whaaia ana i te wa o te Weighted Russian Twist, na reira ka whakanui ake i te whai huatanga o to whakangungu matua.
• Ko nga Kaipiki Maunga: Ko nga kaieke maunga kaore i te mahi i te matua, engari ka piki ake te tere o te ngakau, he mea tino pai ki te Weighted Russian Twist ma te taapiri i tetahi huānga cardio ki to mahi whakangungu kaha.