Seated Twist
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Pengantar untuk Seated Twist
The Seated Twist is a gentle exercise designed to improve flexibility and mobility in the spine, aiding in better posture and reducing back pain. It is suitable for individuals of all fitness levels, including beginners and those seeking low-impact exercises. People may want to incorporate this exercise into their routine to promote better spinal health, relieve tension, and enhance overall body functionality.
Melakukan: Panduan Langkah demi Langkah Seated Twist
- Bend your right knee and place your right foot on the outside of your left knee, keeping your left leg straight or if it's more comfortable, you can bend the left knee and bring the foot towards your right hip.
- Twist your torso to the right, placing your left elbow on the outside of your right knee and your right hand on the floor behind you for support.
- Inhale to lengthen your spine and exhale to deepen the twist, looking over your right shoulder.
- Hold the position for a few breaths, then release and repeat on the other side.
Tips saat Melakukan Seated Twist
- Proper Positioning: When performing the twist, make sure to rotate from your waist, not your shoulders. This is a common mistake that can lead to injury. Your shoulders should remain square and level.
- Breath Control: Breath control is crucial in this exercise. Inhale as you sit up straight, and exhale as you twist. This helps deepen the twist and engage your core muscles. Never hold your breath during the exercise.
- Avoid Over-Twisting: Another common mistake is over-twisting or forcing a twist. This can strain your spine. Instead, go only as far as it feels comfortable. You should feel a gentle stretch, not pain.
- Use of Props: If you find it difficult to maintain a straight spine while sitting on
Seated Twist Pertanyaan Umum
Apakah pemula bisa melakukan Seated Twist?
Yes, beginners can do the Seated Twist exercise. However, it's important to start slow and maintain proper form to avoid any injuries. It's also recommended to consult with a fitness professional or a physical therapist to ensure the exercise is being done correctly, especially for those who are new to exercising or have any pre-existing health conditions.
Variasi umum dari Seated Twist?
- The Marichyasana C, or Marichi's Pose, is another variation where one leg is straightened out, and the other is bent with the foot on the ground, as you twist towards the bent knee.
- The Bharadvajasana, or Bharadvaja's Twist, is a seated twist variation where both feet are placed to the side of the hip, and you twist towards the side of the bent knees.
- The Ardha Matsyendrasana, or Half Spinal Twist, is a more advanced variation where one leg is straight, the other is bent over the straight leg, and you twist towards the bent knee.
- The Bound Sage Pose is a challenging seated twist variation where one leg is in a half lot
Latihan pelengkap yang baik untuk Seated Twist?
- Extended Triangle Pose: This yoga pose complements the Seated Twist as it also involves a twisting motion that works the obliques, strengthens the back, and improves overall balance and stability, which are essential for performing the Seated Twist effectively.
- Bridge Pose: This pose complements the Seated Twist as it strengthens the lower back and opens the chest and shoulders, which are key muscle groups used in the Seated Twist, hence enhancing the overall performance and benefits of the Seated Twist.
Kata kunci terkait untuk Seated Twist
- Bodyweight Seated Twist
- Waist Workout
- Seated Twist Exercise
- Bodyweight Waist Training
- Seated Torso Twists
- Bodyweight Exercise for Waist
- Seated Twist Bodyweight Workout
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- Seated Body Twist Exercise
- Twist Workout for Waist