Suspension Twist

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Hajarori
• Imimiselo eqhapho: Obliques
• Amashwa eqhapho: Gluteus Medius, Tensor Fasciae Latae

Ukuxhumana kwe Suspension Twist

Suspension Twist ndi masewera olimbitsa thupi omwe amayang'ana minofu yapakati, makamaka obliques, kupititsa patsogolo mphamvu zonse, kukhazikika, ndi kusinthasintha. Ndi masewera olimbitsa thupi abwino kwa okonda zolimbitsa thupi amisinkhu yonse, makamaka omwe akufuna kupititsa patsogolo mphamvu zawo zapakati ndi mphamvu zozungulira. Anthu amatha kusankha masewerawa chifukwa chotha kuphatikizira magulu angapo a minofu, kulimbikitsa kaimidwe kabwinoko, ndikuwonjezera zovuta pazochitika zawo zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Suspension Twist

• Gwirani zogwirira ntchito zomangira zomangira ndi manja onse awiri, ndikusunga mapazi anu motalikirana ndi mapewa.
• Tsatirani mmbuyo mpaka thupi lanu litakhala pang'ono pang'ono, mikono yotambasulidwa kutsogolo kwanu, zikhatho zikuyang'anizana.
• Gwirizanitsani pachimake chanu ndikuzungulira thupi lanu lakumtunda kumbali imodzi, kukokera chogwirizira kumbaliyo ndikusunga m'chiuno mwanu molunjika komanso mokhazikika.
• Pang'onopang'ono bwererani pakati ndikubwereza mbali inayo, ndikuchita kubwereza kofanana kwa mbali zonse ziwiri.

Izinto zokwenza Suspension Twist

• Kuyika Moyenera: Imani ndi mapazi anu motalikirana m'lifupi mwake ndipo gwirani zogwirira kutsogolo kwanu ndi manja anu. Thupi lanu liyenera kukhala lolunjika kuchokera kumutu kupita ku zidendene zanu. Pewani kugwada mawondo anu kapena kukumbatira mapewa anu, chifukwa izi zingayambitse kuvulala.
• Mayendedwe Oyendetsedwa: Chinsinsi cha Suspension Twist ndikuyenda pang'onopang'ono, koyendetsedwa. Kupotoza mwamsanga thupi lanu kungapangitse kupsinjika kosafunikira pa msana wanu ndipo kungayambitse kuvulala. M'malo mwake, yang'anani pakusunga pachimake chanu ndikupotoza pang'onopang'ono torso yanu uku ndi uku.
• Pitirizani Kusamala: Kulakwitsa kofala ndikudalira kwambiri mikono yanu kuti ikukokereni muzochitazo. M'malo mwake, gwiritsani ntchito pachimake chanu ndikuchigwiritsa ntchito kuti mukhale osamala komanso owongolera

Suspension Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Suspension Twist?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Suspension Twist, koma ndikofunikira kudziwa kuti masewerawa amafunikira mphamvu yayikulu komanso kukhazikika. Oyamba kumene ayenera kuyamba ndi mtundu wopepuka kapena kusintha kwa masewera olimbitsa thupi, ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi bwino zikuyenda bwino. Nthawi zonse tikulimbikitsidwa kuchita masewera olimbitsa thupi atsopano moyang'aniridwa ndi katswiri wophunzitsidwa bwino kuti muwonetsetse kuti ali ndi mawonekedwe olondola komanso kupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Suspension Twist?

• The Suspension Twist ndi Squat imagwirizanitsa kayendedwe ka thupi kakang'ono, komwe mumapotoza ndikutsika mu squat, ndikuchita glutes ndi ntchafu zanu.
• The Elevated Suspension Twist ndi mtundu wapamwamba kwambiri pomwe mapazi anu amayikidwa pamalo okwera ngati sitepe kapena benchi, ndikuwonjezera mphamvu yolimbitsa thupi.
• The Suspension Twist with Push-Up imawonjezera kulimbitsa thupi kwapamwamba kwa kupotoza, ndikupangitsa kuti ikhale yolimbitsa thupi lonse.
• The Double Suspension Twist imaphatikizapo kugwiritsa ntchito ophunzitsa awiri oyimitsa nthawi imodzi, mmodzi pa dzanja lililonse, zomwe zimafuna kugwirizana kwakukulu ndikuchita magulu osiyanasiyana a minofu.

Izinto zokufunda ezishisa ezivumelekile Suspension Twist?

• Russian Twist: Monga Suspension Twist, Russian Twist imayang'ana ma obliques ndi minofu ya m'mimba. Kusuntha kozungulira muzochita zonse ziwiri kumathandizira kukulitsa mphamvu zanu zozungulira komanso kusinthasintha.
• Okwera Pamapiri: Izi zimapereka masewera olimbitsa thupi athunthu, ndikugogomezera kwambiri pachimake, monga Suspension Twist. Kusunthika kwa Mountain Climbers kumathandiziranso kulimba mtima kwamtima, zomwe zingathandize kupititsa patsogolo kupirira ndi magwiridwe antchito mu Suspension Twist.