Weighted Standing Twist
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Overview:
The Weighted Standing Twist isimba rekuita iro rinonyanya kunanga mhasuru dzepakati, kuwedzera chiyero, kuchinjika, uye kusimba kwemuviri wese. Iko kurovedza muviri kwakanakisa kwevatambi, vanofarira kusimba, uye vanhu vari kutsvaga kuvandudza simba ravo repakati uye kugadzikana. Kubatanidza chiitiko ichi mumuitiro wako kunogona kubatsira kuvandudza chimiro chako, kuderedza marwadzo ekudzokera shure, uye kuwedzera simba rako rekutenderera, zvichiita kuti zvive zvinobatsira kumitambo uye mabasa ezuva nezuva.
Table of Contents
Instructions
Step-by-step guide:
- Kuchengeta chiuno chako nemakumbo zvakamira, tenderedza torso yako kurudyi kusvika paunogona, uchiona kuti maoko ako akakotama zvishoma uye uremu huri kufamba nemuviri wako.
- Bata chinzvimbo kwechinguva, uchinzwa kutambanudza mumhasuru dzako oblique.
- Zvadaro, zvishoma nezvishoma shandura torso yako kudzokera pakati uye uenderere mberi uchienda kune rumwe rutivi rworuboshwe, uchidzokorora kufamba kwakafanana.
- Dzokorora chiitiko ichi kune nhamba yaunoda yekudzokorora, kuve nechokwadi chekuchengetedza kufamba kunodzorwa uye kuchengetedza musimboti wako wakabatanidzwa mukati mekuita basa.
Exercise Tips:
- ** Yakarurama Mamiriro **: Chengetedza musana wako wakatwasuka uye mapfudzi ako akasununguka. Dzivisa kuvhima kana kutenderedza mapendekete ako, sezvo izvi zvinogona kutungamirira kumusana kuoma. Kutarisa kwako kunofanira kutarira mberi, kwete pasi petsoka dzako. Izvi zvinovimbisa kuti musana wako unoramba uri munzvimbo isina kwayakarerekera.
- **Shandisa Huremu Hunoenderana**: Sarudza uremu hunonetsa asi hunogoneka. Inofanirwa kuve inorema zvakakwana kuti ipe kuramba, asi kwete kurema zvekuti inokanganisa fomu yako kana kukonzeresa kuti utadze kutonga. Kukanganisa kwakajairika ndiko kushandisa uremu hunorema, izvo zvinogona kutungamirira kukukuvara.
- ** Inodzorwa Movement **: The twist inofanira kuitwa zvishoma nezvishoma uye inodzorwa. Dzivisa jerky kana kukurumidza kufamba, sezvo izvi zvinogona kutungamirira kune mhasuru kana kukuvara.
FAQ
Can beginners do the Weighted Standing Twist?
Hongu, vanotanga vanogona kuita Weighted Standing Twist exercise. Nekudaro, zvakakosha kuti utange nehuremu huremu kuti uve nechokwadi chekuti maekisesaizi aitwa nemazvo uye kudzivirira kukuvara. Sezvinoita chero kurovedza muviri kutsva, zvinobatsira kuve nemudzidzisi kana munhu ane ruzivo anoratidza fomu rakakodzera kutanga. Izvo zvakakoshawo kuti uteerere kune muviri wako uye kwete kusundidzira zvakanyanya, nekukurumidza. Zvishoma nezvishoma wedzera uremu sezvo simba rako uye kutsungirira kunowedzera.
What are common variations of the Weighted Standing Twist?
- Weighted Russian Twist: Kusiyana uku kunoitwa nekugara pasi nemabvi ako akakotama, uchizendamira kumashure zvishoma, uye uchimonyanisa torso yako kubva kune rumwe rutivi uchirema.
- Weighted Ball Twist: Kusiyana uku kunosanganisira kumira netsoka dzako hip-width kure, kubata bhora remishonga pachipfuva chechipfuva, uye kumonya torso yako kubva kune rumwe rutivi.
- Weighted Twist neResistance Band: Kusiyana uku kunosanganisira kumira netsoka dzako chiuno-upamhi zvakaparadzana, wakabata bhandi rekudzivirira nemaoko maviri, uye kumonyorora torso yako kubva kune rumwe rutivi.
- Weighted Twist paBhora Rakadzikama: Kusiyana uku kunosanganisira kugara pabhora rakagadzikana rine huremu mumaoko ako uye kumonya torso yako kubva kune rumwe rutivi kuenda kune rumwe rutivi.
What are good complementing exercises for the Weighted Standing Twist?
- Woodchoppers: Sezvakaita Weighted Standing Twist, Woodchoppers inosanganisirawo kumonyoroka kwekufamba uye kushandiswa kwehuremu, kunyatsoshanda zvose zviri zviviri obliques uye transverse abdominis kuwedzera simba rekutenderera uye kugadzikana.
- Plank ine Kutenderera: Ichi chiitiko chinozadzisa Weighted Standing Twist nekupikisa mhasuru dzepakati mukubatirira kwakamira uku uchibatanidza kutenderera kwekufamba, izvo zvinogona kubatsira kuvandudza kuenzanisa uye kugadzikana, kwakakosha pakuita zvinorema twists zvinobudirira.
Related keywords for Weighted Standing Twist:
- Weighted Standing Twist Workout
- Zviitwa zvekutarisa muchiuno
- Weighted waist Workout
- Kumira Kumonyorora nezviremu
- Weighted exercises for chiuno
- Waist toning with weights
- Kumira Weighted Twist ye abs
- Core kusimbisa ne Weighted Standing Twist
- Weighted Standing Twist yekudzikisa chiuno
- Kuveza chiuno maekisesaizi ane huremu