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Kulemera kwa Russian Twist

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiWurumuhaye
Imimiselo eqhaphoObliques
Amashwa eqhapho
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Ukuxhumana kwe Kulemera kwa Russian Twist

The Weighted Russian Twist ndi masewera olimbitsa thupi omwe amalimbitsa minofu yanu ya m'mimba, obliques, ndi m'munsi kumbuyo, kulimbikitsa bwino komanso kukhazikika. Ndi masewera olimbitsa thupi abwino kwa anthu amisinkhu yonse yolimbitsa thupi omwe akuyang'ana kuti awonjezere mphamvu zawo komanso kupititsa patsogolo luso lawo lamasewera. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuti mukhale ndi kaimidwe kabwino, kuchepetsa chiopsezo cha ululu wammbuyo, ndi matani apakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kulemera kwa Russian Twist

  • Gwirani cholemetsa ndi manja onse awiri pachifuwa chanu, ndipo kwezani mapazi anu mainchesi angapo kuchokera pansi, ndikuwongolera mafupa anu okhala.
  • Sonkhanitsani torso yanu kumanja ndikukhudza kulemera kwanu pansi pambali pa thupi lanu.
  • Kenaka potozani torso yanu kumbali ina ndikukhudza kulemera kumanzere kwa thupi lanu.
  • Bwerezani ndondomekoyi, kusinthasintha mbali, kwa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Kulemera kwa Russian Twist

  • **Kuyenda Koyendetsedwa**: Mukapotoza torso yanu, onetsetsani kuti mukuyenda mowongolera. Pewani cholakwika chofala chothamangira kusuntha kapena kugwiritsa ntchito mphamvu kuti musunthire kulemera uku ndi uku. M'malo mwake, yang'anani kugwiritsa ntchito minofu ya m'mimba yanu kuti muwongolere kupotoza.
  • **Gwiritsani Ntchito Kulemera Koyenera**: Yambani ndi kulemera kopepuka kuti muwonetsetse kuti muli ndi mawonekedwe olondola komanso mutha kuchita masewera olimbitsa thupi mosamala. Pamene mphamvu zanu ndi luso lanu zikuyenda bwino, mukhoza kuwonjezera kulemera kwake pang'onopang'ono. Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse mawonekedwe osayenera komanso kuvulala.
  • **Yang'anani Maso Anu

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, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwinonso kupeza malangizo kuchokera kwa katswiri wolimbitsa thupi kuti atsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kulemera kwa Russian Twist?

  • Russian Twist ndi Kettlebell: Kusiyanaku kumaphatikizapo kettlebell, kukupatsani vuto linalake pakatikati panu pamene mukupotoza.
  • Kupotoza kwa Russian ndi Dumbbell: M'mitundu iyi, dumbbell imagwiritsidwa ntchito m'malo mwa mbale yolemera, zomwe zimapangitsa kuti pakhale zovuta komanso zovuta.
  • Russian Twist pa Mpira Wokhazikika: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi pa mpira wokhazikika, kuonjezera kufunikira kwa minofu yanu yapakati kuti mukhalebe bwino.
  • Russian Twist with Resistance Band: Kusinthaku kumaphatikizapo gulu lotsutsa, lomwe limapereka kukangana kosalekeza ndikupangitsa kuti masewerawa akhale ovuta.

Izinto zokufunda ezishisa ezivumelekile Kulemera kwa Russian Twist?

  • Bicycle Crunches ndi wothandizira wina wabwino chifukwa amayang'ananso ma obliques, monga Russian Twist, motero amapereka kulimbitsa thupi kwakukulu kwa minofu ya m'mimba.
  • Kuchita masewera olimbitsa thupi a Dead Bug kumakwaniritsa Weighted Russian Twist polimbikitsa kukhazikika ndi kuwongolera, zomwe ndizofunikira kwambiri popanga Russian Twist moyenera komanso mosatekeseka, komanso kulunjika minofu ya m'mimba yomwe simagwira ntchito kwambiri panthawi ya Russian Twist.

Amaxabiso angamahlekwane kanye Kulemera kwa Russian Twist

  • Zolimbitsa thupi za Russian Twist
  • Kuchita masewera olimbitsa thupi m'chiuno ndi zolemera
  • Russian Twist kwa kuchepetsa m'chiuno
  • Kulimbitsa chiuno ndi Russian Twist
  • Zolimbitsa thupi zolemetsa m'chiuno
  • Zochita za Russian Twist m'chiuno
  • Kugwiritsa ntchito zolemetsa pakulimbitsa thupi m'chiuno
  • Kulimbitsa m'chiuno kwambiri Russian Twist
  • M'chiuno toning ndi Weighted Russian Twist
  • Russian Twist masewera olimbitsa thupi ndi zolemera