Thumbnail for the video of exercise: Bent Over Twist

Bent Over Twist

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoRectus Abdominis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Bent Over Twist

The Bent Over Twist ndi masewera olimbitsa thupi omwe amalunjika pachimake, m'munsi kumbuyo, ndi obliques, kuthandiza kusintha kusinthasintha ndi mphamvu m'madera awa. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, makamaka omwe akufuna kupititsa patsogolo kukhazikika kwawo komanso thanzi la msana. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti asinthe kaimidwe, kuwonjezera mphamvu zozungulira pamasewera, komanso kuchepetsa chiopsezo cha kuvulala kwamsana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Bent Over Twist

  • Tsatirani kutsogolo kuchokera m'chiuno mwanu mpaka chiuno chanu chikhale chofanana ndi pansi, ndipo mulole manja anu alende molunjika kuchokera pamapewa anu.
  • Gwirani dumbbell m'dzanja lililonse ndi manja anu kuyang'anizana.
  • Kusunga msana wanu mopanda phokoso komanso pachimake chanu, pindani torso yanu kumanja ndikukweza dumbbell m'dzanja lanu lamanja kupita padenga.
  • Pang'onopang'ono kuchepetsa dumbbell mmbuyo pansi ndiyeno kubwereza kayendedwe kumanzere. Izi zimamaliza kubwereza kumodzi.

Izinto zokwenza Bent Over Twist

  • Mayendedwe Oyendetsedwa: Kupindika Kwambiri Kuyenera kuchitidwa mowongolera komanso pang'onopang'ono. Pewani kuthamanga mofulumirirapo kapena kugwiritsa ntchito mphamvu kuti mugwedeze kulemera kwake, chifukwa izi zingayambitse maonekedwe oipa ndi kuvulala komwe kungatheke.
  • Gwiritsani Ntchito Kulemera Koyenera: Yambani ndi kulemera kopepuka mpaka mutadziwa bwino njirayo. Kugwiritsa ntchito cholemetsa cholemera kwambiri kumatha kusokoneza mawonekedwe anu ndikupangitsa kuvulala.
  • Gwirani Ntchito Yanu: Khalani olimba pakuchita masewera olimbitsa thupi. Izi sizimangoteteza msana wanu, komanso zimatsimikizira kuti mukugwira ntchito bwino pachimake.
  • Musalole Khosi Lanu Kukhala Pakatikati: Pewani kuyang'ana mmwamba kapena pansi pamene mukuchita masewera olimbitsa thupi. Khosi lanu liyenera kukhala logwirizana ndi msana wanu kuti mupewe kupsinjika. Kumbukirani,

Bent Over Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Bent Over Twist?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Bent Over Twist. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kapena opanda zolemera konse mpaka mutapeza mawonekedwewo molondola. Zochita izi zimafuna mphamvu zokwanira komanso zolimbitsa thupi, kotero zingakhale zovuta kwa oyamba kumene. Nthawi zonse kumbukirani kusunga msana wanu mowongoka komanso kuti musakhote kwambiri kuti musavulale. Ndibwinonso kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi ngati mwangoyamba kumene kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Bent Over Twist?

  • Kupotokola kwa Russia: Uku ndiko kusiyanasiyana kotchuka komwe mumakhala pansi ndi mawondo anu akuwerama, kutsamira pang'ono, ndikupotoza torso yanu kuchokera mbali kupita mbali, nthawi zambiri mutakhala ndi cholemetsa.
  • Kupindika Koyimilira: Mu kusiyana kumeneku, mumayima ndi mapazi anu m'lifupi-m'lifupi, gwirani cholemera ndi manja onse awiri, ndikupotoza torso kuchokera mbali ndi mbali.
  • The Medicine Ball Twist: Izi ndizofanana ndi kuyimirira, koma mumagwiritsa ntchito mpira wamankhwala kuti muwonjezere kukana.
  • The Cable Twist: Kusintha kumeneku kumaphatikizapo kugwiritsa ntchito makina a chingwe. Mukuyimirira ndi mbali yanu pamakina, gwira chogwiriracho ndi manja onse awiri, ndikupotoza torso yanu kutali ndi makina.

Izinto zokufunda ezishisa ezivumelekile Bent Over Twist?

  • Zopotoza za ku Russia ndizothandiza kwambiri pakupindika kwa Bent Over Twists chifukwa zimayang'ananso minofu ya oblique ndikuwonjezera mphamvu zozungulira, zomwe zimathandiza kupititsa patsogolo kayendetsedwe ka kupindika kopindika.
  • Mapulani amatha kuwonjezera Bent Over Twists pamene amalimbitsa minofu yapakati, yomwe ili yofunikira kuti ikhale yosasunthika komanso yosasunthika panthawi yopotoka, ndipo ingathandize kupewa zovuta kapena kuvulala.

Amaxabiso angamahlekwane kanye Bent Over Twist

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno
  • Kupindika mopindika chizolowezi
  • Zolimbitsa thupi zolimbitsa thupi zapakati
  • Zolimbitsa thupi zolunjika m'chiuno
  • Kuchita masewera olimbitsa thupi
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Kupindika mopindika kwa pachimake
  • Zochita zochepetsera m'chiuno
  • Zolimbitsa thupi zolemetsa m'chiuno.