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Dumbbell Myendo Wowongoka waku Russian Twist

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMigergo
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas, Quadriceps, Rectus Abdominis
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Ukuxhumana kwe Dumbbell Myendo Wowongoka waku Russian Twist

Dumbbell Straight Leg Russian Twist ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu ya m'mimba, zomwe zimathandiza kulimbikitsa pachimake ndikuwongolera bwino komanso kukhazikika. Ndiwoyenera kwa okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba kupita kutsogola, chifukwa amatha kusinthidwa kuti agwirizane ndi mphamvu ndi kusinthasintha kwamunthuyo. Anthu angafune kuchita izi osati kuti angowonjezera mphamvu zawo komanso kuwongolera kaimidwe kawo, kuchepetsa ululu wammbuyo, komanso kulimbikitsa masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Myendo Wowongoka waku Russian Twist

  • Tsatirani mmbuyo pang'ono, ndikusunga msana wanu mowongoka, mpaka torso ndi miyendo yanu ipange mawonekedwe ngati V, ndikupangitsa kupsinjika pachimake.
  • Pogwira dumbbell, potozani torso yanu kumanja ndikuyesera kukhudza dumbbell pansi pafupi ndi thupi lanu.
  • Kenako, potozani torso yanu kumanzere kuti mugwire dumbbell kumanzere kwa thupi lanu. Izi zimamaliza kubwereza kamodzi.
  • Bwerezani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti pachimake chanu chikugwirabe ntchito komanso mayendedwe anu akuwongoleredwa.

Izinto zokwenza Dumbbell Myendo Wowongoka waku Russian Twist

  • **Pewani Kuthamanga**: Cholakwika chimodzi chomwe anthu amapanga ndikuthamangira mayendedwe. Zochita izi sizokhudza liwiro, koma kuwongolera. Tengani nthawi yanu yokhotakhota kuchokera mbali imodzi kupita ku imzake, kuwonetsetsa kuti mukugwira minofu yanu yayikulu osati kudalira mphamvu kuti musunthe kulemera kwake.
  • **Sankhani Kulemera Koyenera**: Kulakwitsa kwina kofala ndiko kugwiritsa ntchito kulemera kolemera kwambiri. Izi zingayambitse kutaya mawonekedwe ndi kuvulala komwe kungatheke. Yambani ndi kulemera kopepuka ndipo pang'onopang'ono muwonjezere mphamvu ndi mawonekedwe anu.
  • **Sungani Mapazi Anu Pansi **: Kuti mupeze

Dumbbell Myendo Wowongoka waku Russian Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Myendo Wowongoka waku Russian Twist?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Straight Leg Russian Twist, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zochita izi zimayang'ana pachimake, makamaka ma obliques, ndipo zingathandize kuwongolera bwino komanso kukhazikika. Komabe, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi wanu kuti muwonetsetse kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Myendo Wowongoka waku Russian Twist?

  • Kuyimirira Kupotokola kwa Chirasha ndi Dumbbell: M'malo mokhotakhota pansi, mumaimirira molunjika, gwirani dumbbell ndi manja onse awiri, ndikupotoza torso yanu ndikusunga thupi lanu lakumunsi.
  • Dumbbell Russian Twist yokhala ndi Mpira Wokhazikika: Kusiyanaku kumaphatikizapo kugona chagada pa mpira wokhazikika, mapazi okhazikika pansi, ndikupotoza torso mutanyamula dumbbell.
  • Half-Kneeling Russian Twist: M'malo mokhala kapena kugona, mumachita izi mogwada, ndikupotoza torso yanu mutagwira dumbbell.
  • Russian Twist yokhala ndi Dumbbell Press: Kusinthaku kumawonjezera mayendedwe owonjezera pamasewerawa. Mutatha kupotoza torso yanu ndi dumbbell, mumakanikiza osayankhula

Izinto zokufunda ezishisa ezivumelekile Dumbbell Myendo Wowongoka waku Russian Twist?

  • Mapulani: Mapulani amathandizira kwambiri Dumbbell Straight Leg Russian Twist chifukwa sikuti amangolimbitsa pachimake, komanso amathandizira kukhazikika komanso kukhazikika, zomwe ndizofunikira kwambiri popanga Russian Twist moyenera komanso mosatekeseka.
  • Okwera M'mapiri: Izi zimapereka chithandizo chowonjezera kwambiri cha Cardio ku Dumbbell Straight Leg Russian Twist, chifukwa amagwira ntchito mofanana ndi minofu yapakatikati komanso amawonjezera kugunda kwa mtima komanso kulimbitsa thupi lonse, zomwe zimapangitsa kuti Russian Twist ikhale yogwira mtima kwambiri pakapita nthawi.

Amaxabiso angamahlekwane kanye Dumbbell Myendo Wowongoka waku Russian Twist

  • Dumbbell Russian Twist yolimbitsa thupi
  • Kuchita masewera olimbitsa thupi m'chiuno ndi Dumbbell
  • Chizoloŵezi cha Straight Leg Russian Twist
  • Zolimbitsa thupi za Dumbbell m'chiuno
  • Kulimbitsa chiuno ndi Dumbbell
  • Dumbbell Wowongoka Miyendo Kupotoza
  • Russian Twist yokhala ndi masewera olimbitsa thupi a Dumbbell
  • Zochita zolimbitsa thupi za Dumbbell m'chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno chowongoka ndi Dumbbell
  • Dumbbell yochokera ku Russian Twist m'chiuno.