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 amayang'ana ma obliques, abs, ndi m'munsi kumbuyo, kupititsa patsogolo mphamvu zapakati komanso kukhazikika. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa kuti zigwirizane ndi magawo osiyanasiyana olimbitsa thupi. Anthu angafune kuchita Zopotoza za ku Russia kuti apititse patsogolo luso lawo lamasewera, kuwongolera kaimidwe, kapena kusema m'chiuno chopindika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Russian Twist

  • Gwirani manja anu pachifuwa chanu, ndipo kwezani mapazi anu pansi ndi akakolo anu.
  • Sonkhanitsani torso yanu kumanja, kenako kumanzere kuti mutsirize kubwereza kamodzi, manja anu akufanana pansi ndi mapazi anu pansi.
  • Sungani msana wanu mowongoka ndipo pewani kupendekera pamene mukupotoza torso yanu.
  • Chitani izi kusuntha kwa chiwerengero chomwe mukufuna kapena kwa nthawi yeniyeni.

Izinto zokwenza Russian Twist

  • Gwiritsani Ntchito Kulemera Koyenera: Ngati mukugwiritsa ntchito cholemetsa pakuchita masewera olimbitsa thupi, onetsetsani kuti siwolemetsa kwambiri. Muyenera kuchita masewera olimbitsa thupi mowongolera komanso osalimbitsa khosi kapena msana. Ngati mukuwona kuti mawonekedwe anu akuvutika kapena simukumva bwino, yesani kuchita masewera olimbitsa thupi popanda kulemera, kenaka onjezerani kulemera kwanu pamene mphamvu zanu zikukula.
  • Gwirani Ntchito Yanu: Russian Twist ndiyomwe imachita masewera olimbitsa thupi. Onetsetsani kuti simukungosuntha manja anu uku ndi uku, koma kupotoza torso yanu. Izi zikutanthauza kuti muyenera kumva kutentha mu abs, osati m'manja kapena khosi.
  • Yesetsani Kuyenda Kwanu: Pewani kuthamanga, kugwedezeka

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 zolemetsa zopepuka kapena zopanda kulemera konse, kuyang'ana pakuzindikira mawonekedwe ndi njira yoyenera kaye. Kuchita masewera olimbitsa thupi kumafuna mphamvu zambiri zapakati komanso kukhazikika, kotero oyamba kumene ayenera kuchita pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula. 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 Russian Twist?

  • Kupotoza Kwapamwamba kwa Russia: Mwakusiyana uku, mumakweza mapazi anu pansi pamene mukupotoza, zomwe zimapangitsa kuti abs anu achepetse kwambiri.
  • Kupotoza kwa Russian ndi Mpira Wokhazikika: Kusiyanaku kumaphatikizapo kukhala pa mpira wokhazikika ndikuyendetsa mapazi anu kutsogolo mpaka kumbuyo kwanu kumathandizidwa pa mpirawo, kenako ndikupotoza.
  • Russian Twist yokhala ndi Resistance Band: Izi zimaphatikizapo kumangirira gulu lotsutsa kumbuyo kwanu, kuligwira pachifuwa chanu, ndikupotoza torso kumbali iliyonse.
  • Half-Ball Russian Twist : Kusiyanaku kumaphatikizapo kukhala pa theka la mpira kapena mpira wa Bosu kuti muwonjezere chinthu choyenera pamasewero olimbitsa thupi, zomwe zimapangitsa kuti ntchito yanu ikhale yovuta.

Izinto zokufunda ezishisa ezivumelekile Russian Twist?

  • Njinga za Njinga: Kuwombera njinga ndi masewera ena abwino kwambiri omwe amathandizira ma Russian Twists chifukwa amayang'ana ma obliques ndi abs, ofanana ndi Russian Twists, zomwe zimathandiza kupititsa patsogolo mphamvu zanu zozungulira komanso zozungulira.
  • Okwera M'mapiri: Okwera mapiri amathandizirana ndi Zopotoza zaku Russia pophatikiza magulu angapo a minofu, kuphatikiza pachimake, mikono, ndi miyendo, kukulitsa mphamvu za thupi lonse ndi kupirira, zomwe zitha kupititsa patsogolo mphamvu ndi nthawi yolimbitsa thupi lanu la Russian Twist.

Amaxabiso angamahlekwane kanye Russian Twist

  • Zolimbitsa thupi za Russian Twist
  • Zochita zolimbitsa thupi m'chiuno
  • Zolimbitsa thupi zolunjika m'chiuno
  • Russian Twist kwa mphamvu yapakati
  • Zochita za Bodyweight Russian Twist
  • Zochita zolimbitsa thupi popanda zida
  • Russian Twist kwa minofu ya m'mimba
  • Zochita zochepetsera m'chiuno
  • Zolimbitsa thupi zolimbitsa thupi kuti mukhale ndi chiuno chochepa
  • Zolimbitsa thupi za Russian Twist bodyweight