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Russian Twist

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiEnyu panika ya kudansi.
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas
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Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Russian Twist

Russian Twist ndi masewera olimbitsa thupi omwe amalimbitsa ndi kumveketsa ma obliques, abs, ndi m'munsi kumbuyo, kupititsa patsogolo bata ndi kukhazikika. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kupititsa patsogolo mphamvu zawo ndikujambula pakati pawo. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa sikuti zimangothandizira kuti thupi likhale lolimba, komanso limapangitsa kuti thupi likhale labwino, limachepetsa chiopsezo cha kuvulala kwa msana, ndi kupititsa patsogolo masewera olimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Russian Twist

  • Gwirani manja anu pachifuwa chanu, ndikukweza mapazi anu pansi, kuwawoloka pamapazi ndikuwongolera matako anu.
  • Tsopano, pindani torso kumanja ndikukhudza chigongono chanu pansi pafupi ndi thupi lanu.
  • Kenaka, pindani torso yanu kumbali ina ndikugwira chigongono chanu chakumanzere pansi pafupi ndi thupi lanu.
  • Pitirizani kusinthana mbali, kuchita kayendetsedwe kameneka kwa nthawi yomwe mukufuna kapena kubwerezabwereza.

Izinto zokwenza Russian Twist

  • **Gwiritsani Ntchito Pakatikati Mwanu**: The Russian Twist imayang'ana kwambiri minofu ya m'mimba, koma anthu ambiri amakonda kugwiritsa ntchito mikono yawo kuti agwedeze kulemera kwake, zomwe zingayambitse kupsinjika kwa msana. Kuti mupindule kwambiri ndi masewerawa, gwiritsani ntchito pachimake pakuyenda kwanu, ndipo mugwiritseni ntchito kupotoza torso yanu uku ndi uku.
  • **Sankhani Kunenepa Moyenera**: Kugwiritsa ntchito cholemetsa cholemera kwambiri kungasokoneze mawonekedwe anu ndikupangitsa kuvulala. Yambani ndi kulemera kopepuka ndipo pang'onopang'ono muwonjezere pamene mukukula. Ngati simungathe kusunga mawonekedwe oyenera, kulemera kwake kumakhala kolemera kwambiri.
  • **Kuyenda Koyendetsedwa**: Pewani kuthamanga mothamanga. Kupotoza kwa Russia kuyenera kuchitidwa pang'onopang'ono komanso mowongolera kuti achite bwino

Russian Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Russian Twist?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Russian Twist. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kapena osalemera konse kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mukupeza mphamvu ndikukhala omasuka ndi kayendetsedwe kake, mukhoza kuwonjezera kulemera kwake pang'onopang'ono. Nthawi zonse onetsetsani kuti mutu wanu ukugwira ntchito ndikubwerera molunjika panthawi yochita masewera olimbitsa thupi. Ngati mukumva zowawa, siyani masewerawa nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Russian Twist?

  • Russian Twist yokhala ndi Dumbbell: Kuti muwonjezere zovuta, mutha kugwira dumbbell ndi manja onse mukamapindika.
  • Medicine Ball Russian Twist: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mpira wamankhwala, womwe umapotoza uku ndi uku ndikusunga mapazi anu pansi.
  • Russian Twist with Resistance Band: Mu Baibuloli, mumalumikiza gulu lotsutsa kumalo okhazikika ndikugwira mbali ina, kupotoza torso yanu uku ndi uku.
  • Kupotoza Kokwezeka kwa Chirasha: Mtundu wapamwambawu umaphatikizapo kuchita masewera olimbitsa thupi pa benchi yolowera, zomwe zimawonjezera zovuta ndikupangitsa kuti mtima wanu ukhale wabwino kwambiri.

Izinto zokufunda ezishisa ezivumelekile Russian Twist?

  • Kugunda kwa njinga ndi ntchito ina yowonjezera ku Russian Twists, chifukwa imagwiranso ntchito zolimbitsa thupi komanso minofu ya m'mimba, kumapangitsanso mphamvu zozungulira komanso kupirira.
  • Anthu okwera mapiri amagwirizananso bwino ndi Russian Twists, chifukwa sikuti amangolimbitsa mtima komanso amalimbitsa mtima, zomwe zimatha kukulitsa mphamvu ndi nthawi ya masewera olimbitsa thupi a Russian Twist.

Amaxabiso angamahlekwane kanye Russian Twist

  • Mpira wokhazikika waku Russia Twist
  • Zochita zolunjika m'chiuno
  • Kulimbitsa koyambira ndi mpira wokhazikika
  • Zolimbitsa thupi za Russian Twist
  • Zochita zochepetsera m'chiuno
  • Zochita zolimbitsa thupi za mpira m'chiuno
  • Russian Twist kwa maphunziro apamwamba
  • Zochita za m'mimba ndi mpira wokhazikika
  • Zolimbitsa thupi za Russian Twist m'chiuno
  • Kukhazikika kwa mpira wolimbitsa thupi kwa abs