Thumbnail for the video of exercise: Russian Twist

Russian Twist

Umakhi woMsebenzi

Inhloko yeziNdawoChoya ni mamirutsetse fepehungaluma.
IdivayisiMivaha tebitey boul miarivy.
Imimiselo eqhaphoObliques
Amashwa eqhaphoIliopsoas
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Russian Twist

Russian Twist ndi masewera olimbitsa thupi omwe amalimbitsa ndikulimbitsa minofu yanu yam'mimba, obliques, ndi kumbuyo kwanu. Ndioyenera kwa anthu pamilingo yonse yolimbitsa thupi omwe akufuna kuwongolera mphamvu zawo zapakati, kulimbitsa thupi, komanso kulimbitsa thupi kwathunthu. Anthu angafune kuchita masewerawa osati chifukwa cha luso lake lopititsa patsogolo masewera olimbitsa thupi komanso chifukwa cha ntchito yake yolimbikitsa kaimidwe bwino komanso kuchepetsa chiopsezo cha kuvulala kwa msana.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Russian Twist

  • Gwirani manja anu patsogolo panu ndikukokera abs anu ku msana wanu, kenaka yendani pang'ono mpaka mutamva kuti abs yanu ikugwira ntchito moyenera.
  • Sinthani torso yanu kumanja, kenako kumanzere kuti mutsirize rep imodzi, ndikusuntha manja anu kuchokera mbali imodzi kupita ku imzake.
  • Sungani msana wanu molunjika ndipo pewani kusuntha chiuno pamene mukupotoza.
  • Bwerezani izi kwa kuchuluka komwe mukufuna kubwereza kapena nthawi yayitali.

Izinto zokwenza Russian Twist

  • **Gwiritsani Ntchito Mafupa Anu, Osati Mikono Yanu**: The Russian Twist ndi masewera olimbitsa thupi m'mimba, osati kuchita masewera olimbitsa thupi. Pamene mukupotoza, onetsetsani kuti abs yanu ikugwira ntchito. Kulakwitsa kofala ndiko kugwiritsa ntchito mikono yanu kuti 'mugwedeze' kulemera kapena manja anu uku ndi uku. M'malo mwake, sungani manja anu mosasunthika ndipo mulole abs yanu ikhale yopotoka.
  • **Kuyenda Koyendetsedwa**: Pewani kulakwitsa kothamangira mumayendedwe. Chinsinsi chopezera zambiri kuchokera ku Russian Twist ndikuchichita pang'onopang'ono komanso mowongolera. Izi zidzagwirizanitsa minofu yanu bwino ndikuchepetsa chiopsezo cha kuvulala.
  • **Sungani Mapazi Anu Pansi **: Ngati ndinu woyamba

Russian Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Russian Twist?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Russian Twist. Komabe, ndikofunikira kuti muyambe ndi mtundu womwe umagwirizana ndi msinkhu wanu wolimbitsa thupi. Ngati ndinu oyamba, mungafune kuyamba osagwiritsa ntchito zolemera zilizonse kapena kuchita masewera olimbitsa thupi ndi mapazi anu pansi. Pamene mukupanga mphamvu, mukhoza kupita patsogolo pokweza mapazi anu pansi kapena kuwonjezera kulemera, monga mpira wamankhwala kapena dumbbell. Kumbukirani kugwirizanitsa pachimake chanu ndikusunga msana wanu molunjika panthawi yochita masewera olimbitsa thupi. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kukaonana ndi katswiri wolimbitsa thupi kuti muwonetsetse kuti mukuchita bwino komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Russian Twist?

  • Kupotokola kwa Russian ndi Kuwonjeza Miyendo: Mwakusinthasintha uku, mumatambasula mwendo umodzi molunjika pamene mukupotolokera mbali ina, ndikuwonjezera vuto lanu pachimake komanso moyenera.
  • Zopindika Zokwera za ku Russia: Kusinthaku kumachitika ndikukweza mapazi anu pansi, ndikuwonjezera kukhudzidwa kwa ma abs anu apansi ndi obliques.
  • Russian Twist yokhala ndi Resistance Band: Mutha kuwonjezera gulu lotsutsa kuzungulira mapazi anu kuti muwonjezere zovuta ndikugwirizanitsa minofu yanu mosiyana.
  • Half-Ball Russian Twist: Kusiyanaku kumaphatikizapo kukhala pa mpira wokhazikika kapena mpira wa Bosu kuti muwonjezere chinthu chosakhazikika, zomwe zimapangitsa kuti ntchito yanu ikhale yovuta kwambiri kuti mukhale osamala.

Izinto zokufunda ezishisa ezivumelekile Russian Twist?

  • Njinga Zanjinga: Izi zimagwira ntchito zokhotakhota ndi rectus abdominis, zofananira ndi Russian Twist, ndipo kuzungulira komwe kumachitika muzochita zolimbitsa thupi kumatha kukonza kupotokola komwe kumagwiritsidwa ntchito mu Russian Twists.
  • Mapiri a Mountain Climbers: Zochitazi zimakwaniritsa masewero olimbitsa thupi a Russian Twist popititsa patsogolo mphamvu zamtima komanso kulimbikitsa magulu angapo a minofu, kuphatikizapo core, kupititsa patsogolo kupirira komanso kuchita masewera olimbitsa thupi monga Russian Twists.

Amaxabiso angamahlekwane kanye Russian Twist

  • Zolimbitsa thupi za Russian Twist
  • Zolimbitsa thupi zolimbitsa thupi m'chiuno
  • Zochita zolunjika m'chiuno
  • Zolimbitsa thupi za Russian Twist bodyweight
  • Kuchita masewera olimbitsa thupi kwa chiuno chochepa
  • Russian Twist pofuna kuchepetsa chiuno
  • Zochita zolimbitsa thupi m'chiuno
  • M'chiuno toning Russian Twist
  • Zolimbitsa thupi za Russian Twist m'chiuno
  • Zochita zapakhomo zopanga chiuno