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Barbell Atakhala Twist

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMexau Karala
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas
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Ukuxhumana kwe Barbell Atakhala Twist

The Barbell Seated Twist ndi masewera olimbitsa thupi omwe amalimbitsa ma obliques anu, minofu ya m'mimba, ndikulimbikitsa kukhazikika kwapakati. Masewerawa ndi abwino kwa othamanga, omanga thupi, komanso okonda masewera olimbitsa thupi omwe akuyang'ana kuti apititse patsogolo kusinthasintha kwa torso ndi mphamvu za thupi lonse. Kuchita masewera olimbitsa thupi kungapangitse kuti muzichita masewera olimbitsa thupi, kumalimbikitsa kaimidwe kabwino, ndikupangitsa kuti pakatikati pakhale tsatanetsatane komanso wamphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Atakhala Twist

  • Sungani msana wanu molunjika ndikugwirizanitsa pakati panu, kuonetsetsa kuti mapewa anu amasuka komanso osasakazidwa.
  • Pang'onopang'ono potozani torso yanu kumanja, kusunga chiuno ndi miyendo yanu, mpaka mutamva kutambasula mu obliques.
  • Imani pang'ono, kenaka tembenuzani pang'onopang'ono torso yanu kubwerera pakati ndi kumanzere, kachiwiri mpaka mutamva kutambasula.
  • Bwerezani zokhotakhota izi kwa chiwerengero chomwe mukufuna cha reps, nthawi zonse kusunga ulamuliro osati kugwiritsa ntchito mphamvu kusuntha barbell.

Izinto zokwenza Barbell Atakhala Twist

  • Kuyenda Koyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kuti mupotoze torso yanu. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono, olamulidwa. Yambani ndikupotoza torso yanu kumanja, kenako kumanzere. Izi zimawerengedwa ngati rep imodzi. Onetsetsani kuti chiuno ndi miyendo yanu ikhale yokhazikika panthawi yochita masewera olimbitsa thupi.
  • Gwiritsani Ntchito Kulemera Koyenera: Cholakwika china chofala ndikugwiritsa ntchito barbell yomwe imakhala yolemera kwambiri. Yambani ndi kulemera kopepuka kuti muwonetsetse kuti mutha kuchita masewerawa ndi mawonekedwe olondola. Pamene mukukula, mukhoza kuwonjezera kulemera kwake pang'onopang'ono.
  • Yang'anani Kupuma Kwanu: Pumirani mkati pamene mukuzungulira mbali imodzi ndikupuma pamene mukubwerera

Barbell Atakhala Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Atakhala Twist?

Zochita zolimbitsa thupi za Barbell Seated Twist, zomwe zimadziwikanso kuti Russian Twist, zitha kukhala zovuta kwa oyamba kumene chifukwa cha kulumikizana ndi mphamvu zomwe zimafunikira. Komabe, oyamba kumene amatha kuyesa ndi zolemera zopepuka kapena opanda zolemera konse. Ndikofunika kuonetsetsa mawonekedwe ndi njira yoyenera kuti musavulale. Ngati ndinu woyamba, ndibwino kuti muyambe ndi masewera olimbitsa thupi osavuta ndikupita patsogolo pang'onopang'ono kupita ku masewera olimbitsa thupi monga Barbell Seated Twist. Nthawi zonse kumbukirani kumvetsera thupi lanu ndikusiya ngati mukumva kupweteka kapena kupweteka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Atakhala Twist?

  • Mpira Wamankhwala Wokhala Kupotokola: M'malo mwa barbell, mutha kugwiritsa ntchito mpira wamankhwala, womwe ungathandize kuwongolera kugwira kwanu ndikuwonjezera zovuta zina pakuchita masewera olimbitsa thupi.
  • Resistance Band Seated Twist: Mtunduwu umaphatikizapo kugwiritsa ntchito gulu lotsutsa, lomwe lingasinthidwe pamagawo osiyanasiyana azovuta ndipo lingathandize kuyang'ana kwambiri pamayendedwe ozungulira.
  • Cable Machine Seated Twist: Kusinthaku kumagwiritsa ntchito makina a chingwe, kulola kusuntha koyendetsedwa bwino komanso kutha kusintha kulemera kwake mosavuta.
  • Bodyweight Seated Twist: Uku ndikusintha kopanda zida komwe mumagwiritsa ntchito kulemera kwa thupi lanu kukana, ndikupangitsa kuti ikhale njira yofikirako pakulimbitsa thupi kunyumba.

Izinto zokufunda ezishisa ezivumelekile Barbell Atakhala Twist?

  • Seated Leg Tucks : Zochitazi zimakwaniritsa Barbell Seated Twist poyang'ana minofu ya m'munsi pamimba, kupereka kulimbitsa thupi kwakukulu ndikuthandizira kuwongolera bwino komanso kukhazikika.
  • Mapulani: Ntchitoyi ya isometric imalimbitsa pachimake chonse, kuphatikizapo minofu yomwe imayang'aniridwa ndi Barbell Seated Twist, ndipo ingathandize kupititsa patsogolo kupirira ndi kukhazikika, kuti zikhale zosavuta kusunga mawonekedwe oyenera panthawi yopotoka.

Amaxabiso angamahlekwane kanye Barbell Atakhala Twist

  • Kuchita masewera olimbitsa thupi a Barbell
  • Kukhala pansi twist kulimbitsa thupi
  • Barbell yolimbitsa thupi m'chiuno
  • Atakhala pansi barbell kupindika
  • Kuchita toning m'chiuno
  • Chizolowezi cha Barbell kwa core
  • Kulimbitsa koyambira ndi barbell
  • Masewera olimbitsa thupi m'chiuno
  • Barbell anakhala mozungulira
  • Kujambula m'chiuno ndi barbell