Ithoni yeCore yakho, amaGxa, kunye neehips nge-Russian Twist

Umxholo

• Indlela yokwenza i-twist yemveli yaseRussia
• Izikhokelo zomthambo
• Yenza imithambo
• Utshintsho kwi-twist yaseRashiya
• Ukujija okunobunzima
• Umnqamlezo womnqamlezo uyajija
• Ukujija ngenqindi
• Ukuhla kweendlela
• Zeziphi izihlunu ekujoliswe kuzo?
• Ukulumkela
• Sukwenza lo msebenzi ukuba ukhulelwe
• Ngaba zikho ezinye iindlela zokuzilolonga ezisebenza kwezi zihlunu zinye?
• Icala leplanga
• Ukuchukumisa isithende
• Iplanga langaphambili liyajija
• Ukuzilolonga kwenja yeentaka
• Iindlela zokuthatha eziphambili

I-Russian twist yindlela elula nesebenzayo yokuthowuni eyona nto ibalulekileyo, amagxa kunye neethanga. Kukuzilolonga okuthandwayo phakathi kweembaleki kuba iyanceda ngeentshukumo ezijijekileyo kwaye ikuvumela ukuba utshintshe indlela ngokukhawuleza.

Kukwalungele ukuba nabani na okhangela ithoni ye-midsection, balahle izibambo zothando, kwaye baphuhlise amandla abaluleke kakhulu, anceda ngokulinganisela, ukuma komzimba, kunye nokuhamba. Kwaye kulula ukufunda!

Apha ngezantsi kukho umkhombandlela wendlela yokwenza i-twist yemveli yaseRussia kunye nokwahluka kunye nokuzilolonga esiswini.

Indlela yokwenza i-twist yemveli yaseRussia

I-Russian twist icingelwa ukuba ithiywa emva kolunye uqeqesho olwenzelwe amajoni aseSoviet ngexesha loMlo obandayo, nangona ukuthandwa kwayo namhlanje kuyenza ukuba ibe ngumthambo jikelele.

Izikhokelo zomthambo

Nazi izikhombisi ezimbalwa zokugcina engqondweni njengoko uqala:

• Kwabaqalayo, cinezela iinyawo zakho emgangathweni okanye uzolule ngokuthe ngqo njengoko uziva ngathi uhamba.
• Phefumla ngokuzolileyo nangokunzulu. Phefumla nge-twist nganye, uze uphefumlele ukubuyela kwiziko.
• Njengoko ujika, gcina iingalo zakho zifana nomgangatho okanye ufike ezantsi ucofe umgangatho ecaleni kwakho.
• Yenza izihlunu zakho zesisu kunye nasemva kulo lonke ixesha uzilolonga.
• Ukuzinza ngakumbi, yehla imilenze yakho esezantsi.
• Gcina umqolo othe tye, kwaye uphephe ukugoba okanye ukujikeleza umqolo wakho.
• Vumela ukujonga kwakho ukulandela intshukumo yezandla zakho.

Yenza imithambo

Nantsi indlela yokwenza i-Russian twist:

1. Hlala kumathambo akho njengoko unyusa iinyawo zakho emgangathweni, uguqe ngamadolo.
2. Hlanganisa kwaye ulungelelanise umgudu wakho kwi-angle ye-degree-45 ukusuka kumgangatho, ukudala isimo se-V kunye nomzimba wakho kunye namathanga.
3. Yandisa iingalo zakho ngqo ngaphambili, ubeke iminwe yakho okanye udibanise izandla zakho kunye.
4. Sebenzisa izisu zakho ukujija ngasekunene, emva koko ubuyele embindini, emva koko uye ngasekhohlo.
5. Olu luphindaphindo olunye. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda eziyi-8 ukuya kwezi-16.

Utshintsho kwi-twist yaseRashiya

Ukujija okunobunzima

Ukuba awunabunzima, bamba into yasekhaya ebumbeneyo ubuncinci iiponti ezintlanu. Khetha ubunzima obukuvumela ukuba ugcine ifom efanelekileyo.

Bamba i-dumbbell, ipleyiti yesisindo, okanye ibhola yeyeza phakathi kwezandla zombini.

Gweba ngendlela efanayo nokwahluka kwasekuqaleni, ukugcina ubunzima kwinqanaba lesifuba okanye ukubethelela emgangathweni ngalo lonke ixesha.

Umnqamlezo womnqamlezo uyajija

1. Njengoko ujika ngasekunene, wehla ithole lakho lasekunene ngaphaya kwekhohlo lakho.
2. Uncross njengoko ujika ubuyela kwiziko.
3. Nqumla ithole lakho lasekhohlo ngapha ngasekunene xa ujika ngasekhohlo.

Ukujija ngenqindi

Unokwenza isindululo sokubetha ngenqindi endaweni yesisindo.

1. Hlala ngamadolo agobileyo kwaye iinyawo zakho ucinezele ngokuqinileyo emgangathweni, ubambe i-dumbbell kwisandla ngasinye ecaleni kwesifuba sakho.
2. Hlala umva kancinci, ugcine umqolo wakho uthe nkqo.
3. Exhale njengoko ujika ngasekhohlo, ubetha ngengalo yakho yasekunene kwicala lasekhohlo.
4. Ukutsala umoya emva kwiziko, emva koko wenze elinye icala.
5. Olu luphindaphindo olunye.

Ukuhla kweendlela

1. Hlala kwibhentshi yokwehla ngezandla zakho kunye okanye ubambe ubunzima.
2. Ukujija ngendlela efanayo nenguqulelo yoqobo.

Zeziphi izihlunu ekujoliswe kuzo?

Iinguqu zaseRussia zijolise kwezi zihlunu zilandelayo:

• izibophelelo
• ii-rectus zesisu
• isisu esinqamlezileyo
• i-hip flexors
• Ispinae esisidanga
• izihlunu ezi-scapular
• latissimus dorsi

Ukulumkela

Ngokubanzi, twist Russian ikhuselekile kubantu abaninzi. Thetha nogqirha wakho okanye umqeqeshi wakho ukuba ngaba wenzakele okanye iimeko zempilo ezinokuchaphazeleka kulo msebenzi.

Sebenzisa isilumkiso xa uqala lo msebenzi ukuba unayo okanye uphuhlise nayiphi na inkxalabo ngentamo yakho, amagxa, okanye umqolo ophantsi. Lo msebenzi unokubangela okanye ukwandisa iintlungu kwezi ndawo.

Sukwenza lo msebenzi ukuba ukhulelwe

I-twist yaseRussia ijolise kwi-midsection yakho, ke ukuba ukhulelwe, musa ukwenza lo msebenzi ngaphandle kokubonisana nodokotela okanye ingcali yomzimba.

Ngaba zikho ezinye iindlela zokuzilolonga ezisebenza kwezi zihlunu zinye?

Nazi ezinye iimithambo onokuzenza endaweni, okanye ukongeza, kwi-Russian twist. Olu khetho lunokuba nokuthantamisa kumqolo wakho ophantsi okanye uzive ungcono emzimbeni wakho.

Icala leplanga

Ukwahluka kwalo msebenzi kubandakanya ukubeka idolo lakho elisezantsi emgangathweni, ukuphakamisa umlenze wakho ophezulu, kunye nokuthoba isinqe sakho emgangathweni uze uphinde uphinde uphinde

1. Ukusuka kwiplank pose, thumela isandla sakho sasekhohlo uye kwiziko.
2. Vula umphambili womzimba wakho ecaleni, ubeke isandla sakho sasekunene esinqeni.
3. Gcina iinyawo zakho, okanye ubeke unyawo lwakho lwasekunene emgangathweni phambi konyawo lwakho lwasekhohlo.
4. Phakamisa ingalo yakho yasekunene, ugcine ukugoba kancinci kwingqiniba yakho yasekhohlo.
5. Bamba esi sikhundla kude kube ngumzuzu omnye.
6. Yenza icala ngalinye izihlandlo ezi-2 ukuya kwezi-3.

Ukuchukumisa isithende

Ukuqala lo msebenzi, lala ngomqolo ugobe amadolo kwaye iinyawo zakho zisemgangathweni kufutshane nesinqe sakho.

1. Yandisa iingalo zakho ecaleni komzimba wakho.
2. Yenza ingqokelela yakho njengoko uphakamisa intloko kunye nomzimba ongaphezulu kancinci.
3. Yandisa ingalo yakho yasekunene phambili kwiinzwane zakho.
4. Bamba esi sikhundla imizuzwana emi-1 ukuya kwezi-2.
5. Buyela kwindawo yokuqala.
6. Emva koko yenza icala lasekhohlo.
7. Qhubeka umzuzu omnye.

Iplanga langaphambili liyajija

Ukwenza lo msebenzi, qala kwisikhundla seplanga yengalo.

1. Jikelezisa kwaye ulahle isinqe sakho kwicala lasekunene.
2. Cofe ngobumnene umgangatho ngomlenze wakho ngaphambi kokuba ubuyele kwindawo yokuqala.
3. Emva koko yenza icala lasekhohlo.
4. Olu luphindaphindo olunye.
5. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda ezili-8 ukuya kwezi-12.

Ukuzilolonga kwenja yeentaka

Qala kwitafile yetafile.

1. Bandakanya ingqokelela yakho njengoko usolula ingalo yakho yasekhohlo umlenze wasekunene.
2. Gaze ezantsi emgangathweni, ugcine umqolo wakho nentamo kwindawo yokungathathi cala.
3. Bamba esi sikhundla imizuzwana emi-5, ugcine amagxa akho kunye nesinqe sikwere.
4. Buyela kwindawo yokuqala.
5. Emva koko yenza icala elichaseneyo.
6. Olu luphindaphindo olunye.
7. Yenza iiseti ezi-2 ukuya kwezi-3 zokuphindaphinda eziyi-8 ukuya kwezi-16.

Iindlela zokuthatha eziphambili

Ukujija kweRussia ngumsebenzi ophambili ongummangaliso wokongeza kwinkqubo yakho okanye ukuyisebenzisa njengesiseko sokwakha enye.

Qalisa kancinci ekuqaleni, kwaye zinike ixesha lokufumana kwakhona emva kokuzilolonga. Yikhathalele indlela umzimba wakho osabela ngayo kwimithambo kwaye uhlengahlengise ngokufanelekileyo, nokuba oko kuthetha ukukhetha umahluko olula okanye ukuthatha ikhefu amaxesha ngamaxesha.

Iziphumo ezilungileyo, yenza ukujika kweRussia ukongeza kwi-cardio, ukolula, kunye nokomeleza umthambo.