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Kulemera kwa Russian Twist

Umakhi woMsebenzi

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

Weighted Russian Twist ndi masewera olimbitsa thupi amphamvu omwe amalimbana ndi ma obliques, abs, ndi kumbuyo kwanu, kukulitsa mphamvu zanu zonse ndikukhazikika. Zochita izi ndi zabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za m'mimba ndi kukhazikika. Anthu angafune kutero chifukwa sikuti amangowonjezera m'chiuno komanso amawongolera kaimidwe, komanso amathandizira kupititsa patsogolo ntchito pafupifupi zonse zolimbitsa thupi powonjezera mphamvu ndi kusinthasintha kwapakati.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kulemera kwa Russian Twist

  • Tsatirani mmbuyo pang'ono, kukhala ndi msana wowongoka, kuti mukhale ndi abs, ndiye kwezani mapazi anu pansi kuti mugwirizane ndi mafupa anu.
  • Sonkhanitsani torso yanu kumanja ndikukhudza kulemera kwake pansi pafupi ndi thupi lanu.
  • Kenako, potozani torso yanu kumanzere ndikukhudza kulemera kwake pansi kumanzere kwanu.
  • Pitirizani kusinthana mbali za kuchuluka kwa ma reps omwe mukufuna, kusungabe bwino pamafupa anu okhala ndikusunga pachimake pachiwopsezo chanu nthawi yonse yolimbitsa thupi.

Izinto zokwenza Kulemera kwa Russian Twist

  • **Gwiritsani Ntchito Kulemera Koyenera:** Sankhani cholemera chomwe chili chovuta koma chotheka. Ziyenera kukhala zolemetsa kuti zimve kupsa, koma osati zolemetsa kwambiri zomwe zingasokoneze mawonekedwe anu. Kulakwitsa kofala ndiko kugwiritsa ntchito cholemetsa cholemera kwambiri, chomwe chingayambitse kupsinjika kwa minofu.
  • **Kuyenda Koyendetsedwa:** Sonkhanitsani torso yanu kumanja, kenako kumanzere kuti mumalize kubwereza kamodzi. Mayendedwe anu azikhala odekha komanso olamuliridwa. Osamangogwiritsa ntchito mphamvu kuti asunthe kulemera kwake uku ndi uku. Ichi ndi cholakwika chofala chomwe chimachepetsa mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
  • ** Phatikizani Core Yanu: ** Sungani abs yanu nthawi yonse yolimbitsa thupi

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 komwe kuli koyenera pamlingo wawo wolimbitsa thupi kuti asavulale. Angafune kuyamba popanda kulemera konse, kuti azolowere kuyenda kaye. Ndikofunikiranso kukhala ndi mawonekedwe olondola, kuyang'ana kwambiri mayendedwe apang'onopang'ono, owongolera m'malo mothamanga. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena mphunzitsi wanu kuti muwonetsetse kuti masewerawa akuchitika moyenera komanso mosatekeseka.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kulemera kwa Russian Twist?

  • Russian Twist yokhala ndi Mpira wa Mankhwala: Kusinthaku kumaphatikizapo kunyamula mpira wamankhwala m'manja mwanu pamene mukupotoza, ndikuwonjezera zovuta pachimake chanu.
  • Kupotoza kwa Russian ndi Dumbbell: Mukusintha uku, mumagwira chodulira m'manja mwanu uku mukupotoza, zomwe zimawonjezera kukana ndikuthandizira kulimbitsa pachimake.
  • Kupindika Kwapamwamba kwa Russia: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi pamene chiuno ndi miyendo yanu ili pamtunda, kuonjezera kuchuluka kwa zovuta komanso kugwirizanitsa magulu ambiri a minofu.
  • Kukhazikika Mpira Wachi Russia Kupotoza: Kusinthaku kumafuna kuti mugone pa mpira wokhazikika ndi m'chiuno mwanu ndi kumunsi kumbuyo, kupotoza torso yanu kuchokera mbali ndi mbali pamene mukugwira zolemetsa, zomwe zimatsutsa malire anu ndikulimbitsa pachimake.

Izinto zokufunda ezishisa ezivumelekile Kulemera kwa Russian Twist?

  • Njinga Zanjinga: Njinga zanjinga zimagwira ntchito zolimbitsa thupi ndi rectus abdominis, minofu yomweyi yomwe imayang'aniridwa pa Weighted Russian Twist, motero kumapangitsa kuti ntchito yanu yolimbitsa thupi ikhale yogwira mtima.
  • Okwera Mapiri: Okwera mapiri samangogwira ntchito pachimake, komanso amawonjezera kugunda kwa mtima, ndikupangitsa kuti ikhale yogwirizana kwambiri ndi Weighted Russian Twist powonjezera gawo la cardio panjira yanu yophunzitsira mphamvu.

Amaxabiso angamahlekwane kanye Kulemera kwa Russian Twist

  • Zolimbitsa thupi za Russian Twist
  • Kuchita masewera olimbitsa thupi m'chiuno ndi zolemera
  • Russian Twist pofuna kuchepetsa chiuno
  • Kulimbitsa m'chiuno molemera
  • Zochita za Russian Twist kwa abs
  • Kulimbitsa chiuno ndi Weighted Russian Twist
  • Zochita za toning m'chiuno
  • Kulimbitsa koyambira ndi Weighted Russian Twist
  • Kulemera kwa Russian Twist kwa mafuta am'mimba
  • Kulimbitsa thupi kwambiri m'chiuno ndi zolemera