Russian Twist

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Goma Rembe
• Imimiselo eqhapho: Obliques
• Amashwa eqhapho: Rectus Abdominis

Ukuxhumana kwe Russian Twist

The Russian Twist ndi masewera olimbitsa thupi omwe amalimbana ndi minofu ya m'mimba, obliques, ndi m'munsi kumbuyo, kupititsa patsogolo mphamvu ndi kukhazikika kwapakati. Ndioyenera kwa onse oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa amatha kusinthidwa malinga ndi milingo yolimbitsa thupi. Anthu angafune kuphatikiza ma Russian Twists muzochita zawo zolimbitsa thupi kuti azitha kuwongolera bwino, kaimidwe, komanso kuchita masewera olimbitsa thupi, komanso kuchepetsa chiopsezo cha kuvulala kwamsana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Russian Twist

• Gwirani manja anu patsogolo panu ndikukoka mimba yanu molimba, kenaka kwezani mapazi anu pansi, kuwawoloka pamapazi ndikuwongolera pamatako anu.
• Sonkhanitsani torso yanu kumanja ndikugwira chigongono chanu chakumanja pansi pafupi ndi thupi lanu.
• Kenaka, pindani torso yanu kumbali ina ndikugwedeza chigongono chanu chakumanzere pansi.
• Pitirizani kusinthana mbali, kuchita masewera olimbitsa thupi kwa nthawi yoikika kapena kubwereza maulendo angapo.

Izinto zokwenza Russian Twist

• **Gwiritsani Ntchito Pakatikati Mwanu**: Russian Twist ndi masewera olimbitsa thupi, kotero ndikofunikira kuti mutengere gawo lanu pachiwopsezo chonse. Cholakwika chofala ndikugwiritsa ntchito mikono yanu kuti mupange kupotoza, koma izi zimachepetsa mphamvu ya masewera olimbitsa thupi pachimake chanu. M'malo mwake, yang'anani kugwiritsa ntchito minofu ya m'mimba yanu kuti mupotoze torso yanu kuchokera mbali ndi mbali.
• **Mayendedwe Oyendetsedwa**: Mukamapanga Russian Twist, ndikofunikira kugwiritsa ntchito mayendedwe oyendetsedwa, mwadala. Pewani kulakwitsa pothamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mugwedezeke mbali ndi mbali, chifukwa izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
• **Kupuma

Russian Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Russian Twist?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Russian Twist. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kapena osalemera konse mpaka mutatsitsa bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, yambani pang'onopang'ono ndipo pang'onopang'ono onjezerani mphamvu pamene mphamvu zanu ndi kupirira kwanu zikuwonjezeka. Ndibwinonso kukhala ndi mphunzitsi wolimbitsa thupi kapena wowongolera poyambira kuti atsimikizire kuti mukuchita masewera olimbitsa thupi moyenera komanso kupewa kuvulala komwe kungachitike.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Russian Twist?

• Kupotoza Kokwezeka kwa Chirasha: Mtunduwu umafuna kuti mukweze mapazi anu pansi pamene mukupotoza, zomwe zimapangitsa kuti abs anu apansi kwambiri.
• Russian Twist yokhala ndi Resistance Band: Mukusintha uku, mumagwiritsa ntchito gulu lolimba lomwe limalumikizidwa ndi mfundo yokhazikika, zomwe zimathandiza kuwonjezera kukana komanso kutsutsa pamasewerawa.
• Kupotoza kwa Russian ndi Mpira Wolimbitsa Thupi: M'malo mokhala pansi, mumakhala pa mpira wochita masewera olimbitsa thupi, womwe umathandiza kuti minofu yanu ikhale yabwino komanso kuti mukhale bwino.
• Half-Get-Up Russian Twist: Ichi ndi kuphatikiza kwa Russian kupindika ndi theka-kudzuka, komwe mumapotoza torso yanu ndiyeno kukweza thupi lanu lakumtunda kuchoka pansi, lomwe limagwira ntchito pakati panu ndi minyewa yam'mwamba.

Izinto zokufunda ezishisa ezivumelekile Russian Twist?

• Njinga za Panjinga: Njinga za njinga zimagwira ntchito limodzi ndi Russian Twists pamene zonse zimayang'ana pa obliques ndi rectus abdominis, kumapangitsa kuti m'mimba mukhale ndi mphamvu komanso kupirira.
• Okwera Mapiri: Monga Mapiri A Russia, Mapiri a Mountain Climbers ndi masewera olimbitsa thupi athunthu omwe amalimbitsa pakatikati ndikuwonjezera kupirira kwa cardio, kupangitsa thupi kukhala lotha kuchita masewera olimbitsa thupi kwambiri monga Russian Twists.