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Weighted Standing Twist

Umakhi woMsebenzi

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Amashwa eqhaphoIliopsoas
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Ukuxhumana kwe Weighted Standing Twist

The Weighted Standing Twist ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yapakati, kupititsa patsogolo kukhazikika, kusinthasintha, ndi mphamvu za thupi lonse. Ndi masewera olimbitsa thupi abwino kwambiri kwa othamanga, okonda masewera olimbitsa thupi, komanso anthu omwe akufuna kupititsa patsogolo mphamvu zawo komanso kukhazikika. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kusintha kaimidwe kanu, kuchepetsa ululu wammbuyo, ndikuwonjezera mphamvu yanu yozungulira, ndikupangitsa kuti ikhale yopindulitsa pamasewera ndi zochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Standing Twist

  • Kusunga chiuno ndi miyendo yanu, tembenuzani chiuno chanu kumanja momwe mungathere, kuonetsetsa kuti manja anu akupindika pang'ono ndipo kulemera kwake kukuyenda ndi thupi lanu.
  • Gwirani malo kwa kamphindi, kumverera kutambasula mu minofu yanu oblique.
  • Kenaka, tembenuzani pang'onopang'ono torso yanu kubwerera pakati ndikupitiriza kupotoza kumanzere, kubwereza mayendedwe omwewo.
  • Bwerezani izi kuti mubwereze kuchuluka komwe mukufuna, kuonetsetsa kuti mukuyenda moyendetsedwa bwino ndikusunga pachimake pachimake pakuchita masewera olimbitsa thupi.

Izinto zokwenza Weighted Standing Twist

  • **Mayimidwe Oyenera **: Sungani msana wanu molunjika ndipo mapewa anu amasuka. Pewani kusaka kapena kuzungulira mapewa anu, chifukwa izi zingayambitse kupsinjika kwa msana. Kuyang'ana kwanu kukhale kutsogolo, osati pansi pamapazi anu. Izi zimatsimikizira kuti msana wanu umakhalabe wosalowerera ndale.
  • **Gwiritsani Ntchito Kulemera Koyenera**: Sankhani kulemera komwe kuli kovuta koma kothekera. Iyenera kukhala yolemera mokwanira kuti ipereke kukana, koma osati yolemetsa kwambiri kotero kuti ingasokoneze mawonekedwe anu kapena kukupangitsani kuti mulephere kulamulira. Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kolemera kwambiri, komwe kungayambitse kuvulala.
  • **Kuyenda Koyendetsedwa**: Kupotoza kuyenera kuchitidwa pang'onopang'ono komanso molamulirika. Pewani mayendedwe othamanga kapena othamanga, chifukwa izi zingayambitse kupsinjika kwa minofu kapena kuvulala.

Weighted Standing Twist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Standing Twist?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Weighted Standing Twist. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mutsimikizire kuti masewerawa achitika moyenera komanso kuti musavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi kopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse mawonekedwe oyenera. Ndikofunikiranso kumvera thupi lanu osati kukankhira mwamphamvu, mwachangu kwambiri. Pang'onopang'ono onjezerani kulemera kwanu pamene mphamvu zanu ndi chipiriro zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Standing Twist?

  • Kupotokola kwa Russian Weighted: Kusinthaku kumachitika mwa kukhala pansi ndi mawondo anu atawerama, kutsamira pang'ono, ndikupotoza torso yanu kuchokera mbali ndi mbali ndikulemera.
  • Kupindika kwa Mpira Wolemera : Kusiyanaku kumaphatikizapo kuyimirira ndi mapazi anu m'lifupi-m'lifupi, kukhala ndi mpira wamankhwala pachifuwa, ndi kupotoza torso kuchokera mbali ndi mbali.
  • Kupotoza Kulemera Kwambiri ndi Gulu Lotsutsa: Kusiyanaku kumaphatikizapo kuyimirira ndi mapazi anu m'lifupi mwake motalikirana, mutagwira gulu lotsutsa ndi manja onse awiri, ndi kupotoza torso kuchokera mbali ndi mbali.
  • Weighted Twist pa Mpira Wokhazikika: Kusiyanaku kumaphatikizapo kukhala pa mpira wokhazikika ndi kulemera m'manja mwanu ndikupotoza torso kuchokera mbali ndi mbali.

Izinto zokufunda ezishisa ezivumelekile Weighted Standing Twist?

  • Woodchoppers: Monga Weighted Standing Twist, Woodchoppers amaphatikizanso kupotoza ndi kugwiritsa ntchito kulemera, kugwira ntchito mogwira mtima onse oblique ndi abdominis odutsa kuti apititse patsogolo mphamvu zozungulira ndi kukhazikika.
  • Plank with Rotation: Zochita izi zimakwaniritsa Weighted Standing Twist polimbana ndi minofu yapakatikati pamayendedwe osasunthika pomwe ikuphatikiza kusuntha kozungulira, komwe kungathandize kuwongolera bwino komanso kukhazikika, zofunika kwambiri pochita zokhotakhota bwino.

Amaxabiso angamahlekwane kanye Weighted Standing Twist

  • Zolimbitsa thupi za Weighted Standing Twist
  • Zochita zolunjika m'chiuno
  • Kulimbitsa m'chiuno molemera
  • Stand Twist yokhala ndi zolemera
  • Zolimbitsa thupi zolemetsa m'chiuno
  • M'chiuno toning ndi zolemera
  • Standing Weighted Twist kwa abs
  • Kulimbitsa koyambira ndi Weighted Standing Twist
  • Weighted Standing Twist pofuna kuchepetsa chiuno
  • Kuchita masewera olimbitsa thupi m'chiuno ndi zolemera