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Kupotokola kwa Russia Ndi Manja Pachifuwa

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Ukuxhumana kwe Kupotokola kwa Russia Ndi Manja Pachifuwa

The Russian Twist With Hands on Chest ndi masewera olimbitsa thupi omwe amalimbana ndi kulimbikitsa minofu ya m'mimba ndi oblique, zomwe zimathandiza kuti thupi likhale lolimba, lokhazikika, komanso mphamvu zonse za thupi. Zochita izi ndizoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene kupita kwa othamanga odziwa bwino, chifukwa amatha kusinthidwa mosavuta kuti asinthe zovuta. Anthu angafune kuchita masewera olimbitsa thupi kuti awonjezere mphamvu zawo, kuwongolera kaimidwe, ndikuthandizira kuchita zinthu zatsiku ndi tsiku ndi zolimbitsa thupi zina.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kupotokola kwa Russia Ndi Manja Pachifuwa

  • Gwirani manja anu kumapewa otsutsana kapena kuwaika kumbuyo kwa makutu anu, popanda kukoka pakhosi.
  • Sungani torso yanu kumanja, kenako kumanzere kuti mutsirize kubwereza kamodzi, kwinaku mukukweza chifuwa chanu ndipo mphuno yanu imakokera ku msana wanu.
  • Onetsetsani kuti mukupuma bwino ndikuyesera kuchita izi molamulidwa, kupewa kuyenda kulikonse.
  • Bwerezani ndondomekoyi kwa kuchuluka komwe mukufuna kubwereza kapena kwa nthawi yoikika.

Izinto zokwenza Kupotokola kwa Russia Ndi Manja Pachifuwa

  • Kuyenda Koyendetsedwa: Sinthani torso yanu kumanja, kenako kumanzere kuti mumalize kubwereza kamodzi. Onetsetsani kuti mayendedwe anu ndi odekha komanso olamulidwa. Pewani kuthamangira kuchita masewera olimbitsa thupi, chifukwa izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike.
  • Phatikizani Core Yanu: Panthawi yopindika, ndikofunikira kugwirizanitsa minofu yanu yayikulu. Cholakwika chofala ndikugwiritsa ntchito kuthamanga kwa kupindika kusuntha uku ndi uku, koma izi sizigwira ntchito bwino minofu yanu. M'malo mwake, yang'anani kugwiritsa ntchito minofu ya m'mimba yanu kuti muthe kusuntha.
  • Sungani Chifuwa Chanu M'mwamba: Pochita kupotoza kwa Russia ndi manja pachifuwa, ndikofunika kusunga chifuwa chanu ndikutsegula. Pewani chizolowezicho

Kupotokola kwa Russia Ndi Manja Pachifuwa Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kupotokola kwa Russia Ndi Manja Pachifuwa?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Russian Twist ndi manja awo pachifuwa. Kusintha kumeneku kungapangitse kuti ntchitoyi ikhale yosavuta komanso yotheka kwa oyamba kumene, chifukwa imachepetsa kulemera komwe kumapotoka. Ndikofunika kukumbukira kuti msana ukhale wowongoka komanso kayendetsedwe ka kayendetsedwe kake. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, tikulimbikitsidwa kuti tiyambe ndi kangapo kakang'ono ka kubwerezabwereza ndikuwonjezera pang'onopang'ono pamene mphamvu ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kupotokola kwa Russia Ndi Manja Pachifuwa?

  • Kupotoza kwa Russian ndi Dumbbell: Mofanana ndi kusiyana kwa mpira wamankhwala, mumanyamula dumbbell m'manja mwanu, zomwe zingakhale zovuta kwambiri chifukwa cha kulemera kwake.
  • Russian Twist ndi Kettlebell: Kusiyanaku kumaphatikizapo kunyamula kettlebell, kupereka mtundu wosiyana wa kukana ndikuchita magulu osiyanasiyana a minofu.
  • Russian Twist yokhala ndi Resistance Band: Apa, mumagwiritsa ntchito gulu lotsutsa lomwe limakulungidwa pamapazi anu, ndikulikoka mbali ndi mbali pamene mukupotoza thupi lanu.
  • Kupotoza kwa Russian ndi Mapazi Okwezeka: Mwakusiyana uku, mumakweza mapazi anu pansi kuti muzichita masewera olimbitsa thupi, zomwe zimawonjezera vuto pochita kutsika kwanu kwambiri.

Izinto zokufunda ezishisa ezivumelekile Kupotokola kwa Russia Ndi Manja Pachifuwa?

  • Njinga za Njinga: Mofanana ndi Russian Twist, Bicycle Crunches imayang'ana minofu ya oblique, kuthandizira kuti pakhale pakati pakatikati ndi kupititsa patsogolo kayendetsedwe ka kasinthasintha komwe ndi kofunikira mu Russian Twist.
  • Okwera Mapiri: Zochitazi zimathandizira kupirira kwa cardio, kulimba mtima, komanso mphamvu yayikulu, zomwe ndizofunikira kwambiri kuti mukhalebe wolimba komanso mawonekedwe pamasewera olimbitsa thupi aku Russia Twist With Hands on Chest.

Amaxabiso angamahlekwane kanye Kupotokola kwa Russia Ndi Manja Pachifuwa

  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zolimbitsa thupi za Russian Twist
  • Hands on Chest fitness routine
  • Zochita zolunjika m'chiuno
  • Bodyweight Russian Twist
  • Zochita zolimbitsa thupi
  • Palibe zida zolimbitsa thupi m'chiuno
  • Russian Twist pofuna kuchepetsa chiuno
  • Kulimbitsa thupi kunyumba m'chiuno
  • Zochita zochepetsera m'chiuno