Twist na Rasha mai nauyi
Bayani na Faraɗi
Faraɗiyan da ya kunɓa:
Gudanar da faraɗiyan kan gakin cikarwaɗa!
Sakonni ga Twist na Rasha mai nauyi
Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarfafawa wanda ke ƙarfafa tsokoki na ciki, maɗaukaki, da ƙananan baya, yana inganta daidaito da kwanciyar hankali. Kyakkyawan motsa jiki ne ga daidaikun duk matakan motsa jiki waɗanda ke neman haɓaka ainihin ƙarfinsu da haɓaka aikinsu na motsa jiki gabaɗaya. Haɗa wannan motsa jiki a cikin aikin yau da kullun na iya haifar da ingantaccen matsayi, rage haɗarin ciwon baya, da ƙarin toned tsakiyar sashe.
Yanayinta: tsammanin nuni a nuni Twist na Rasha mai nauyi
- Riƙe nauyi da hannaye biyu a ƙirjin ku, kuma ɗaga ƙafafunku kaɗan kaɗan daga ƙasa, daidaita kan ƙasusuwan zama.
- Juya jikin ku zuwa dama kuma ku taɓa nauyin ku zuwa ƙasa kusa da jikin ku.
- Sa'an nan kuma karkatar da gangar jikinka zuwa gefe na gaba don taɓa nauyin zuwa gefen hagu na jikinka.
- Maimaita wannan tsari, ɓangarorin daban-daban, don adadin da ake so na maimaitawa.
Lajin Don yi Twist na Rasha mai nauyi
- **Motsi Mai Sarrafawa**: Lokacin karkatar da gangar jikinka, tabbatar da motsawa tare da sarrafawa. Ka guji kuskuren gama gari na yin gaggawar motsi ko yin amfani da ƙarfi don karkatar da nauyi daga gefe zuwa gefe. Maimakon haka, mayar da hankali kan yin amfani da tsokoki na ciki don sarrafa karkatarwa.
- **Yi amfani da Nauyin Da Ya dace**: Fara da ƙaramin nauyi don tabbatar da cewa kuna da madaidaicin sigar kuma za ku iya yin motsa jiki lafiya. Yayin da ƙarfin ku da fasaha suka inganta, za ku iya ƙara nauyi a hankali. Yin amfani da nauyin da ya yi nauyi zai iya haifar da sifar da ba ta dace ba da kuma yiwuwar rauni.
- ** Kiyaye Ido
Twist na Rasha mai nauyi Tambayoyin Masu Nuna
Shi beginners za su iya Twist na Rasha mai nauyi?
Ee, masu farawa za su iya yin aikin Twist na Rasha mai nauyi. Duk da haka, yana da mahimmanci a fara da nauyi mai sauƙi don tabbatar da tsari mai kyau da kuma hana rauni. Kamar kowane sabon motsa jiki, yana da kyau kuma a sami jagora daga ƙwararrun ƙwararrun motsa jiki don tabbatar da cewa kuna yin shi daidai.
Me ya sa ya wuce ga Twist na Rasha mai nauyi?
- Rashanci Twist tare da Kettlebell: Wannan bambancin ya ƙunshi kettlebell, yana ba da ƙarin ƙalubale ga ainihin ku yayin da kuke murɗawa.
- Rashan Twist tare da Dumbbell: A cikin wannan bambancin, ana amfani da dumbbell maimakon farantin nauyi, yana ba da damar kama da kalubale daban-daban.
- Rashan Twist on Stability Ball: Wannan bambancin ya haɗa da yin motsa jiki akan ƙwallon kwanciyar hankali, ƙara buƙata akan tsokoki don kiyaye daidaito.
- Rashanci Twist with Resistance Band: Wannan bambance-bambancen ya haɗa da ƙungiyar juriya, yana ba da tashin hankali akai-akai kuma yana sa motsa jiki ya zama ƙalubale.
Me suna da abin da ya sanya ɗaukehawa ga Twist na Rasha mai nauyi?
- Bicycle Crunches wani madaidaici ne mai kyau saboda suma suna kai hari ga obliques, kamar Rashan Twist, don haka suna ba da cikakkiyar motsa jiki ga tsokoki na ciki.
- Motsin Bug Matattu ya cika Maƙalar Rashan Ma'auni ta hanyar haɓaka ainihin kwanciyar hankali da sarrafawa, wanda ke da mahimmanci don aiwatar da karkacewar Rasha yadda ya kamata kuma cikin aminci, yayin da kuma ke niyya ga ƙananan ƙwayoyin ciki waɗanda ba su da hannu yayin karkacewar Rasha.
Karin kalmar raɓuwa ga Twist na Rasha mai nauyi
- Ma'aunin motsa jiki na Rasha Twist
- Yin motsa jiki tare da nauyi
- Rashan Twist don slimming kugu
- Ƙarfafa kugu tare da Rashan Twist
- Motsa jiki mai nauyi don kugu
- motsa jiki karkatar kugu
- Yin amfani da ma'aunin nauyi don motsa jiki
- Motsa jiki mai tsauri na Rasha murgudawa
- Toning din kugu tare da murgudawar Rasha mai nauyi
- Rasha Twist motsa jiki tare da nauyi