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Kulemera kwa Russian Twist

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiWurumuhaye
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas, Quadriceps, Rectus Abdominis
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Ukuxhumana kwe Kulemera kwa Russian Twist

Weighted Russian Twist ndi masewera olimbitsa thupi omwe amalunjika pa obliques, abs, ndi m'munsi kumbuyo, kupititsa patsogolo mphamvu zonse, kukhazikika, ndi kusinthasintha. Ndi yabwino kwa othamanga, okonda masewera olimbitsa thupi, ndi aliyense amene akuyang'ana kuti apititse patsogolo mphamvu zawo zapakati ndi kukhazikika. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kuwongolera magwiridwe antchito anu pamasewera ndi zochitika zatsiku ndi tsiku, kulimbikitsa kaimidwe kabwinoko, ndikupangitsa kuti pakhale gawo lodziwika bwino lapakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kulemera kwa Russian Twist

  • Gwirani dumbbell kapena mbale yolemetsa ndi manja onse awiri pachifuwa chanu.
  • Sonkhanitsani torso yanu kumanja ndikukhudza dumbbell yanu pansi pafupi ndi thupi lanu.
  • Kenako, potozani torso yanu kumanzere ndikuchita chimodzimodzi kumanzere.
  • Pitirizani kubwereza zopotoza izi, ndipo kumbukirani kutulutsa mpweya pamene mukupotoza ndi kupuma pamene mukubwerera pakati.

Izinto zokwenza Kulemera kwa Russian Twist

  • Sankhani Kulemera Koyenera: Kulakwitsa kwina koyamba komwe kumachitika nthawi zambiri ndiko kugwiritsa ntchito kulemera komwe kumakhala kolemera kwambiri. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula. Kusankha cholemetsa cholemera kwambiri kungayambitse mawonekedwe osayenera ndi kuvulala.
  • Mayendedwe Oyendetsedwa: Ndikofunikira kupotoza mowongolera. Musathamangire kusuntha kapena kugwiritsa ntchito mphamvu kuti musunthe kulemera kwake kuchokera mbali imodzi kupita ku imzake. Kuyenda kwapang'onopang'ono komanso koyendetsedwa bwino, kuchita masewera olimbitsa thupi kudzakhala kolunjika ku minofu yanu yapakati.
  • Njira Yopumira: Kupuma koyenera ndikofunikira pamasewera aliwonse. Pankhani ya Weighted Russian

Kulemera kwa Russian Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kulemera kwa Russian Twist?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Russian Twist. Komabe, ayenera kuyamba ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe oyenera komanso kupewa kuvulala. Ndikofunikiranso kugwirizanitsa pachimake ndikusunga msana wowongoka panthawi yonse yolimbitsa thupi. Ngati pali kusapeza bwino kapena kuwawa, ndi bwino kusiya ndikukambirana ndi akatswiri olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kulemera kwa Russian Twist?

  • Russian Twist with Medicine Ball: Kusintha uku kumachitika pogwira mpira wamankhwala ndi manja onse ndikupotoza torso yanu uku ndi uku.
  • Kupotoza kwa Russian ndi Dumbbell: Kusiyanaku kumaphatikizapo kugwira dumbbell ndi manja onse awiri, kukweza mapazi anu pansi ndi kupotoza torso yanu uku ndi uku.
  • Russian Twist with Resistance Band: Mukusintha uku, gulu lotsutsa limakulungidwa pamapazi pomwe munthu amapotokola uku ndi uku.
  • Russian Twist pa Mpira Wokhazikika: Kusintha kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi mutakhala pa mpira wokhazikika, womwe umapangitsa kuti minofu ikhale yovuta kwambiri chifukwa cha zovuta zowonjezera.

Izinto zokufunda ezishisa ezivumelekile Kulemera kwa Russian Twist?

  • Njinga zanjinga zimagwirizananso ndi Weighted Russian Twists pamene zimayang'ana minofu ya oblique, kupititsa patsogolo mphamvu za kupindika komanso kulimbikitsa mphamvu zamimba zonse.
  • Zochita zolimbitsa thupi zakufa zimaphatikizana ndi Weighted Russian Twists pothandizira kulumikizana ndi mphamvu ya minofu yapakatikati, zomwe ndizofunikira kuti mukhalebe bwino panthawi yopindika.

Amaxabiso angamahlekwane kanye Kulemera kwa Russian Twist

  • Zolimbitsa thupi za Russian Twist
  • Kuchita masewera olimbitsa thupi m'chiuno ndi zolemera
  • Russian kupindika kwa toning m'chiuno
  • Kulimbitsa m'chiuno molemera
  • Kulimbitsa chiuno ndi Russian Twist
  • Russian Twist masewera olimbitsa thupi ndi zolemera
  • Weighted Russian Twist kwa kuchepetsa m'chiuno
  • Kulimbitsa thupi kolunjika m'chiuno ndi zolemera
  • Njira yolemetsa yaku Russia Twist
  • Kuchita masewera olimbitsa thupi m'chiuno ndi Russian Twist.