Ruhia Twist
Āhuatanga whakamahi
Ngā Mahi Whai Ake:
Tiki i te whare taonga mahi i runga i ō pōtae!
Whakataki ki te Ruhia Twist
Ko te Russian Twist he mahi matua hei whakakaha me te whakakorikori i o uaua puku, obliques, me te tuara o raro. He pai mo nga tangata takitahi i nga taumata whakapakari tinana katoa e titiro ana ki te whakapai ake i o raatau kaha matua, toenga, me te tinana katoa. Ka hiahia nga tangata ki te mahi i tenei mahi ehara i te mea mo tona kaha ki te whakarei ake i nga mahi hakinakina engari mo tana mahi ki te whakatairanga i te pai ake o te tuunga me te whakaiti i te tupono o nga whara o muri.
Whakarite i te: He Whakateretere-Whakamārama Ruhia Twist
- Puritia o ringaringa ki mua i a koe ka toia to puku ki to tuara, katahi ka anga whakamuri kia tae ra ano ki a koe te noho pai o to puku.
- Hurihia to rama ki te taha matau, katahi ki te taha maui ki te whakaoti i tetahi whakahokinga, nekehia o ringaringa mai i tetahi taha ki tera taha.
- Kia tika to tuara me te karo i te neke i to hope i a koe e whiria ana.
- Whakahokia tenei mahi mo te nui o te tukurua, te roanga ranei e hiahiatia ana.
Nga Tohu mō te Whakaputa Ruhia Twist
- **Whakamahia To Abs, Kaua o To Puka**: He korikori puku te Russian Twist, ehara i te mahi ringa. I a koe e huri ana, kia mohio kei te mahi to puku. Ko te hapa noa ko te whakamahi i ou ringa ki te 'piu' i te taumaha, o ringaringa ranei mai i tetahi taha ki tetahi taha. Engari, kia mau tonu o ringaringa me te tuku i to puku ki te huri.
- **Te Nekehanga Whakahaere**: Me karo i te pohehe o te tere haere i roto i te nekehanga. Ko te mea nui ki te whai hua i roto i te Russian Twist ko te mahi ata me te mana whakahaere. Ma tenei ka pai ake te whakauru o ou uaua me te whakaiti i te tupono o te whara.
- **Kia mau o Waewae ki runga i te Papa**: Mena he tauhou koe
Ruhia Twist He Pātai Ā Tene
Ka taea e ngā tāngata kapihi te Ruhia Twist?
Ae, ka taea e nga kaimatai te mahi i te korikori Russian Twist. Heoi, he mea nui kia timata me te putanga e tika ana ki to taumata whakapakari tinana. Mena he tauhou koe, ka hiahia koe ki te timata me te kore e whakamahi i nga taumahatanga, ma te mahi ranei i nga mahi me o waewae ki runga i te whenua. I a koe e whakapakari ana i te kaha, ka taea e koe te ahu whakamua ma te hiki ake i ou waewae mai i te whenua, ma te taapiri taumaha ranei, penei i te poi rongoa, te dumbbell ranei. Kia mahara ki te whakauru i to matua me te pupuri i to tuara kia tika i te wa e mahi ana. Pērā i ngā mahi korikori tinana, he pai te whakaaro ki te kōrero ki te tohunga ngaio tinana kia tika ai, kia haumaru.
He aha ngā rerekētanga māori o te Ruhia Twist?
- Twist Ruhia me te Toronga Waewae: I tenei rereketanga, ka toro tika tetahi waewae i a koe e huri ana ki tera taha, me te taapiri i tetahi wero mo to matua me to pauna.
- Whakanuia te Huringa Ruhia: Ko tenei rereketanga ka mahia ma te hiki i o waewae mai i te whenua, me te whakanui ake i te whakauru o to puku o raro me o obliques.
- Twist Russian with Resistance Band: Ka taea e koe te taapiri i te roopu aukati ki o waewae kia nui ake ai te uaua me te mahi rereke o ou uaua.
- Hawhe-Poi Ruhia Twist: Ko tenei rereketanga ka uru ki te noho i runga i te poi pumau, i te poi Bosu ranei hei taapiri i tetahi huanga o te koretake, kia kaha ake to mahi matua kia taurite ai koe.
He aha ngā mahi whakapaipai mō te Ruhia Twist?
- Nga Pahikara Pahikara: Ka mahi enei i te obliques me te rectus abdominis, he rite ki te Twist Russian, a ko te hurihanga i roto i te mahi ka taea te whakapai ake i te nekehanga kopikopiko e whakamahia ana i roto i nga Twists Russian.
- Nga Kaipiki Maunga: Ko tenei mahi e whakakii ana i te Russian Twist ma te whakapai ake i te oranga ngakau me te whakapakari i nga roopu uaua maha, tae atu ki te matua, te whakarei ake i te manawanui me te mahi i roto i nga mahi penei i te Russian Twists.
He kupu whakaurunga mō Ruhia Twist
- Ko te whakangungu Twist Russian
- Ko te whakapakari tinana mo te hope
- Ko nga mahi whakangao i te hope
- Ko te mahi taumaha tinana a Russian Twist
- He korikori mo te hope kikokore
- Twist Russian mo te whakaheke hope
- Ko te taumaha tinana o te hope
- Waist toning Russian Twist
- Ko te whakangungu i te hope o Russian Twist
- Ko te mahi i te kainga mo te hanga hope