Shintsha i-Core yakho, amahlombe, nama-Hips nge-Russian Twist

-Delile

• Ungayenza kanjani i-twist yendabuko yaseRussia
• Izikhombi zokuzivocavoca umzimba
• Imiyalo yokuzivocavoca
• Izinguquko ku-twist yaseRussia
• I-weighted twist
• Ukusonteka komlenze
• Punch esonta
• Nciphisa ukusonteka
• Yimiphi imisipha ehlosiwe?
• Izinyathelo zokuzivikela
• Ungenzi lo msebenzi uma ukhulelwe
• Ingabe kukhona okunye ukuzivocavoca okusebenza le misipha efanayo?
• Ipulangwe eliseceleni
• Ukuthinta isithende
• Ipulangwe lesandulela lishintsha
• Ukuzivocavoca inja yezinyoni
• Ukuthatha ukhiye

I-Russian twist iyindlela elula nephumelelayo yokubeka umnyombo wakho, amahlombe nezinqulu. Kungumsebenzi odumile phakathi kwabasubathi ngoba usiza ngokunyakaza okusontayo futhi ikuvumela ukuthi ushintshe indlela ngokushesha.

Futhi ilungele noma ngubani ofuna ukukhipha umugqa ophakathi nendawo, asuse izibambo zothando, futhi athuthukise lawo mandla abaluleke kakhulu, asiza ngokulinganisela, ukuma nokuhamba. Futhi, kulula ukufunda!

Ngezansi kukhona izinkomba zokwenza i-twist yendabuko yaseRussia kanye nokuhlukahluka nokuzivocavoca okwengeziwe kwesisu.

Ungayenza kanjani i-twist yendabuko yaseRussia

I-twist yaseRussia kucatshangwa ukuthi yaqanjwa ngemuva kokunye kokuzivocavoca okwenzelwe amasosha aseSoviet ngesikhathi seCold War, yize ukuthandwa kwayo namuhla kukwenza kube ukuzivocavoca komhlaba wonke.

Izikhombi zokuzivocavoca umzimba

Nazi izikhombisi ezimbalwa okufanele uzikhumbule njengoba uqala:

• Kwabaqalayo, cindezela izinyawo zakho phansi noma uzelule ziqonde njengoba uzizwa ngokuhamba.
• Phefumula kancane futhi ujule. Khipha i-twist ngayinye bese uhogela ukubuyela esikhungweni.
• Njengoba usonta, gcina izingalo zakho zifana phansi noma ufike phansi ukuze uthephe phansi eceleni kwakho.
• Hlanganisa izicubu zakho zesisu nangemuva kulo lonke uvivinyo.
• Ukuze uthole ukuzinza okwengeziwe, weqa imilenze yakho engezansi.
• Gcina umgogodla oqondile, futhi ugweme ukugoqa noma ukugoqa umgogodla wakho.
• Vumela ukubuka kwakho ukulandela ukuhamba kwezandla zakho.

Imiyalo yokuzivocavoca

Nansi indlela yokwenza i-twist yaseRussia:

1. Hlala emathanjeni akho njengoba uphakamisa izinyawo zakho phansi, ugcine amadolo egobile.
2. Hlanganisa futhi uqondise umgogodla wakho nge-engela engu-45 degree ukusuka phansi, wakhe isimo se-V ngesifuba sakho namathanga akho.
3. Finyelela izingalo zakho ngqo ngaphambili, ubeke iminwe yakho noma uhlanganise izandla zakho ndawonye.
4. Sebenzisa isisu sakho ukusonta kwesokudla, bese ubuyela enkabeni, bese ngakwesobunxele.
5. Lokhu ukuphindeka okungu-1. Yenza amasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-16.

Izinguquko ku-twist yaseRussia

I-weighted twist

Uma ungenaso isisindo, bamba into yasendlini ehlangene okungenani amakhilogremu amahlanu. Khetha isisindo esikuvumela ukuthi ugcine ifomu elifanele.

Bamba i-dumbbell, ipuleti lesisindo, noma ibhola lomuthi phakathi kwezandla zombili.

Sonta ngendlela efanayo nokwehluka kwasekuqaleni, ugcine isisindo ezingeni lesifuba noma usithinte phansi isikhathi ngasinye.

Ukusonteka komlenze

1. Njengoba ujika ngakwesokunene, yeqa ithole lakho langakwesokudla ngaphezulu kwesobunxele.
2. Ngaphesheya njengoba usonta emuva esikhungweni.
3. Dlulisa ithole lakho langakwesobunxele ngasesandleni sakho sokudla njengoba usonta kwesobunxele.

Punch esonta

Ungenza ukunyakaza kokushaya ngezibhakela esikhundleni sesisindo.

1. Hlala ngamadolo agobile nezinyawo zakho ucindezele ngokuqinile phansi, uphethe i-dumbbell esandleni ngasinye eduze kwesifuba sakho.
2. Hlala emuva kancane, ugcine umgogodla wakho uqonde.
3. Exhale njengoba uphendukela ngakwesobunxele, ushaya ingalo yakho yangakwesokudla ngakwesokunxele.
4. Donsela emuva enkabeni, bese wenza uhlangothi oluhlukile.
5. Lokhu ukuphindeka okungu-1.

Nciphisa ukusonteka

1. Hlala ebhentshini lokwehla ngezandla zakho ndawonye noma ubambe isisindo.
2. Sonta ngendlela efanayo nenguqulo yokuqala.

Yimiphi imisipha ehlosiwe?

Ama-twist aseRussia akhomba imisipha elandelayo:

• oblique
• i-rectus abdominis
• isisu esinqamulelayo
• i-hip flexors
• i-erector spinae
• imisipha e-scapular
• latissimus dorsi

Izinyathelo zokuzivikela

Ngokuvamile, i-twist yaseRussia iphephile kubantu abaningi. Khuluma nodokotela wakho noma umqeqeshi wakho uma unokulimala noma izimo zezempilo ezingathinteka kulokhu kuvivinya umzimba.

Qaphela lapho uqala lo msebenzi uma unezinkinga noma uthuthuka ngazo entanyeni, emahlombe noma emuva. Lokhu kuvivinya kunamandla okubangela noma okwandisa ubuhlungu kulezi zindawo.

Ungenzi lo msebenzi uma ukhulelwe

I-twist yaseRussia ihlose i-midsection yakho, ngakho-ke uma ukhulelwe, ungenzi lo msebenzi ngaphandle kokubonisana nodokotela noma uchwepheshe wezempilo.

Ingabe kukhona okunye ukuzivocavoca okusebenza le misipha efanayo?

Nazi ezinye izivivinyo ongazenza esikhundleni se, noma ngaphezu kwalokho, i-twist yaseRussia. Lezi zinketho zingaba mnene kakhulu kumhlane wakho ophansi noma umane uzizwe ungcono ngomzimba wakho.

Ipulangwe eliseceleni

Ukuhluka kwalokhu kuvivinya kufaka ukufaka idolo lakho phansi phansi, ukuphakamisa umlenze wakho ophezulu, nokunciphisa izinkalo zakho phansi bese ubuyela emuva futhi.

1. Kusuka eplank pose, hambisa isandla sakho sobunxele uye maphakathi.
2. Vula ingaphambili lomzimba wakho eceleni, ubeke isandla sakho sokudla okhalweni lwakho.
3. Beka izinyawo zakho, noma ubeke unyawo lwakho lwesokudla phansi ngaphambi konyawo lwakho lwesobunxele.
4. Phakamisa ingalo yakho yangakwesokudla, ugcine ukugoba okuncane endololwaneni yakho yangakwesobunxele.
5. Bamba lesi sikhundla kuze kube yiminithi elingu-1.
6. Yenza uhlangothi ngalunye izikhathi ezimbili kuya kwezi-3.

Ukuthinta isithende

Ukuze uqale lo msebenzi, lala ngomhlane uguqe ngamadolo izinyawo zakho zibheke phansi eduze kwezinqulu zakho.

1. Yelula izingalo zakho eceleni komzimba wakho.
2. Faka umnyombo wakho njengoba uphakamisa ikhanda lakho nomzimba ongaphezulu kancane.
3. Yelula ingalo yakho yangakwesokudla ezinzwaneni zakho.
4. Bamba lesi sikhundla imizuzwana e-1 kuye kwemibili.
5. Buyela endaweni yokuqala.
6. Bese wenza uhlangothi lwesobunxele.
7. Qhubeka umzuzu owodwa.

Ipulangwe lesandulela lishintsha

Ukuze wenze lokhu kuvivinya umzimba, qala endaweni engaphambili yepulangwe.

1. Zungezisa bese uphonsa okhalweni lwakho uye ngakwesokudla.
2. Thepha ngobumnene phansi ngesinqe sakho ngaphambi kokubuyela endaweni yokuqala.
3. Bese wenza uhlangothi lwesobunxele.
4. Lokhu ukuphindeka okungu-1.
5. Yenza amasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-12.

Ukuzivocavoca inja yezinyoni

Qala kusuka endaweni yokuma kwetafula.

1. Faka umnyombo wakho njengoba welula ingalo yakho yangakwesokunxele umlenze wangakwesokudla.
2. Bheka phansi phansi, ugcine umgogodla nentamo yakho kungathathi hlangothi.
3. Bamba lesi sikhundla imizuzwana emi-5, ugcine amahlombe akho nezinqulu zikwele.
4. Buyela endaweni yokuqala.
5. Bese wenza uhlangothi oluhlukile.
6. Lokhu ukuphindeka okungu-1.
7. Yenza amasethi ama-2 kuye kwayi-3 okuphindaphindwayo okungu-8 kuye ku-16.

Ukuthatha ukhiye

Ama-twist aseRussia angumsebenzi oyisisekelo omangazayo ongangeza ohlelweni lwakho noma ukulusebenzisa njengesisekelo sokwakha.

Qala kancane ekuqaleni, futhi uzinike isikhathi sokululama ngemuva kokuzivocavoca okuyisisekelo ngakunye. Qaphela ukuthi umzimba wakho usabela kanjani ekuzivocavoca umzimba futhi ulungise ngokufanele, noma ngabe kusho ukukhetha ukwehluka okulula noma ukuthatha ikhefu ngezikhathi ezithile.

Ukuze uthole imiphumela emihle, yenza ama-Russian twists ngaphezu kwe-cardio, ukuzelula, nokuqinisa umzimba.