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Twist Sit-up

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoIliopsoas, Obliques, Rectus Abdominis
Amashwa eqhapho
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Ukuxhumana kwe Twist Sit-up

The Twist Sit-up ndi masewera olimbitsa thupi omwe amayang'ana minofu ya m'mimba, obliques, ndi m'munsi kumbuyo, kupititsa patsogolo mphamvu zapakati ndi kukhazikika. Ndiwoyenera anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka apamwamba, omwe amafunitsitsa kukulitsa mphamvu zawo zapakati kapena kufuna chigawo chomveka bwino. Pophatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kuwonjezera mphamvu zawo zogwirira ntchito, kusintha kaimidwe, ndi kuchepetsa chiopsezo cha ululu wammbuyo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Twist Sit-up

  • Ikani manja anu pang'onopang'ono kumbuyo kwa mutu wanu, kuonetsetsa kuti musakoke pakhosi lanu.
  • Gwirizanitsani pachimake chanu ndikukweza thupi lanu lakumtunda ku mawondo anu, ngati kukhala pansi nthawi zonse.
  • Pamene mukukweza, pindani torso yanu kumanja, kubweretsa chigongono chanu chakumanzere ku bondo lanu lakumanja.
  • Dzichepetseni pang'onopang'ono mpaka pomwe mukuyambira ndikubwereza mayendedwe, nthawi ino mukupotoza kumanzere, kubweretsa chigongono chakumanja ku bondo lanu lakumanzere.

Izinto zokwenza Twist Sit-up

  • **Gwiritsani Ntchito Pakatikati Mwanu**: Kupotoza sit-up ndi ntchito yofunika kwambiri, kotero ndikofunikira kuti mugwire minofu ya m'mimba mwanu nthawi yonseyi. Izi sizimangotsimikizira kuti mukugwira ntchito minofu yoyenera, komanso zimateteza msana wanu. Cholakwika chofala ndikugwiritsa ntchito mphamvu kapena mphamvu ya manja ndi khosi kuti mukhale, osati pachimake.
  • **Kuyenda Koyendetsedwa**: Chitani masewerawa pang'onopang'ono komanso molamulidwa. Kuthamanga mothamanga kapena kugwiritsa ntchito mphamvu kuti mupotoze ndikukweza thupi lanu kungayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi.
  • **Kupotoza Koyenera**: Mukakhala tsonga, pindani torso kuti chigongono chanu chiyende molunjika bondo lina. Onetsetsani kuti mwapotoza

Twist Sit-up Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Twist Sit-up?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Twist Sit-up. Komabe, ndikofunikira kuyamba pang'onopang'ono ndikuyang'ana kwambiri kukhalabe ndi mawonekedwe oyenera kuti mupewe kuvulala. Ndikwabwinonso kukhala ndi katswiri wolimbitsa thupi kapena wophunzitsa kukutsogolerani poyambira kuti muwonetsetse kuti mukuzichita moyenera. Nthawi zonse kumbukirani kumvetsera thupi lanu ndikusiya ngati mukumva kusapeza bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Twist Sit-up?

  • Njinga Zanjinga: Mwakusiyana uku, mumagona cham'mbuyo, ikani manja anu kumbuyo kwa mutu wanu, ndikubweretsa chigongono chanu kumabondo, kupotoza torso nthawi iliyonse.
  • Oblique V-ups: Izi ndizovuta kwambiri kusiyana komwe mumagona pambali panu, ndikugwiritsa ntchito minofu yanu ya oblique, mumakweza miyendo yanu yonse ndi kumtunda kuchokera pansi, ndikupanga mawonekedwe a V.
  • Kupotoza Kuyimirira: Kusinthaku kumaphatikizapo kuyimirira ndi mapazi anu m'lifupi-m'lifupi, kupotoza torso kuchokera mbali ndi mbali, ndikusankha, kukhala ndi mpira wamankhwala kapena dumbbell kuti muwonjezere kukana.
  • Plank Twist: Mwakusiyana uku, mumayambira pamalo okwera, potozani thupi lanu kumbali imodzi ndikukweza mkono womwewo padenga, ndikubwereza mbali inayo.

Izinto zokufunda ezishisa ezivumelekile Twist Sit-up?

  • Zopotoza zaku Russia: Zochita izi ndizothandizirana bwino ndi Twist Sit-ups chifukwa zimaphatikizanso kupotoza, kuthandizira kulimbikitsa ndi kumveketsa ma obliques ndi abs, komanso kuwongolera bwino komanso kulumikizana kwanu.
  • Plank: Ngakhale sizimazungulira, Plank ndiyothandiza kwambiri pa Twist Sit-ups chifukwa imalimbitsa pachimake, kuphatikiza minofu yomwe imapangitsa kuti msana wanu ukhale wokhazikika, womwe ndi wofunikira kwambiri popanga Twist Sit-ups moyenera komanso motetezeka. .

Amaxabiso angamahlekwane kanye Twist Sit-up

  • Zolimbitsa thupi za Twist Sit-up
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita zolunjika m'chiuno
  • Chizoloŵezi cha Twist Sit-up
  • Kulimbitsa thupi kwa abs
  • Zochita zochepetsera m'chiuno
  • Twist Sit-up kuti mupeze mphamvu yayikulu
  • Kulimbitsa thupi kunyumba m'chiuno
  • Njira ya Twist Sit-up
  • Palibe zida zolimbitsa thupi m'chiuno