Tone Yako Core, Mapfudzi, uye Hips neRussia Twist

Zvemukati

• Maitiro ekuita echinyakare Russian twist
• Dzidzira maekisesaizi
• Exercise mirayiridzo
• Misiyano pane iyo Russian twist
• Weighted monyorora
• Gumbo-muchinjiko rinokona
• Punch inokanganisa
• Kuderera kunokanganisa
• Ndeapi mamhasuru anotarisirwa?
• Zvekungwaririra
• Usaite chiitwa ichi kana uine pamuviri
• Pane here zvimwe zviitwa zvinoshanda izvi zvakafanana mhasuru?
• Rutivi rwepuranga
• Chitsitsinho chinobata
• Forearm puranga rinotenderera
• Shiri imbwa kurovedza muviri
• Makiyi ekutora

Iyo Russian twist inzira yakapusa uye inoshanda yekuburitsa yako yepakati, mapendekete, uye chiuno. Icho chiitiko chakakurumbira pakati pevatambi sezvo zvichibatsira nekumonyanisa mafambiro uye inokutendera iwe kuti uchinje nekukurumidza nzira.

Izvo zvakare zvakakosha kune chero munhu anotarisa kuti ataure yavo yepakati, bvisa rudo rwekubata, uye nekuvandudza iyo yese-yakakosha musimboti simba, iro rinobatsira nekuyera, kumira, uye kufamba. Uyezve, zviri nyore kudzidza!

Pazasi pane madhairekitori ekuti ungaite sei yechinyakare Russian kumonyoroka pamwe nekusiyana uye nekuwedzera kwemudumbu maitiro.

Maitiro ekuita echinyakare Russian twist

Kukanganisa kweRussia kunofungidzirwa kuti kunodanwa mushure meimwe yemitambo yekudzidzira yakagadzirirwa varwi veSoviet panguva yeCold War, kunyangwe mukurumbira wayo nhasi uchichiita chiitiko chepasirese.

Dzidzira maekisesaizi

Heano anonongedzera mashoma ekuchengeta mundangariro iwe paunotanga:

• Kune vanotanga, dzvanya tsoka dzako pasi kana kutambanudza dzakatwasuka iwe paunenge uchinzwa kwekufamba.
• Fema zvakadzikama uye zvakadzama. Exhale nekumonyoroka kwega kwega, uye inhale kuti udzokere pakati.
• Paunenge uchimonyoroka, chengeta maoko ako akaenzana kusvika pasi kana kusvika pasi kuti ubate pasi padivi pako.
• Shingairira mudumbu uye musana mhasuru panguva yese yechiitwa.
• Kuti uwane kugadzikana, yambuka makumbo ako ezasi.
• Chengetedza musana wakananga, uye dzivisa kutsvedza kana kutenderedza musana wako.
• Rega maziso ako atevere kufamba kwemaoko ako.

Exercise mirayiridzo

Heano maitiro ekuita Russian kumonyanisa:

1. Gara pamapfupa ako akagara apo iwe uchisimudza tsoka dzako kubva pasi, uchichengeta mabvi ako akakotama.
2. Elongate uye tambanudza musana wako pa45-degree angle kubva pasi, uchigadzira V chimiro neako torso uye zvidya.
3. Tambanudza maoko ako akananga kumberi, uchigadzirisa minwe yako kana kubatanidza maoko ako pamwechete.
4. Shandisa dumbu rako kumonyorora kurudyi, wobva wadzokera pakati, uyezve kuruboshwe.
5. Uku ndiko kudzokorora. Ita maviri kusvika matatu seti e8 kusvika 16 kudzokorora.

Misiyano pane iyo Russian twist

Weighted monyorora

Kana iwe usina huremu, tora chinhu chakaomeserwa chemumba chinhu chinosvika pondo shanu. Sarudza huremu hunobvumidza iwe kuchengetedza fomu chaiyo.

Bata dumbbell, ndiro yekurema, kana mushonga bhora pakati pemaoko maviri.

Dzorera nenzira imwecheteyo nekusiyana kwekutanga, kuchengetedza huremu pachifuva kana kuchirovera pasi nguva dzese.

Gumbo-muchinjiko rinokona

1. Sezvaunomonyoroka kurudyi, yambuka yako yemhuru yekurudyi pamusoro pekuruboshwe kwako.
2. Uncross sezvo iwe uchimonyanisa kudzokera pakati.
3. Yambuka mhuru yako yekuruboshwe pamusoro pekurudyi iwe uchimonyorora kuruboshwe.

Punch inokanganisa

Iwe unogona kuita kubaya zvibhakera nezvibhakera zvako pane huremu.

1. Gara nemabvi akakotamiswa uye tsoka dzako dzakamanikidza zvakasimba muvhu, wakabata dumbbell muruoko rumwe nerumwe padyo nepachipfuva chako.
2. Gara kumashure zvishoma, chengetedza musana wako wakatwasuka.
3. Exhale paunenge uchimonyanisa kuruboshwe, uchirova ruoko rwako rwerudyi kuruboshwe.
4. Inhale dzokera kumashure, uye wozoita iro rakatarisana.
5. Uku ndiko kudzokorora.

Kuderera kunokanganisa

1. Gara pabhenji rekudzikira nemaoko ako pamwechete kana kubata huremu.
2. Kumonyoroka nenzira imwecheteyo neshanduro yekutanga.

Ndeapi mamhasuru anotarisirwa?

Russian twists inotarisa mhasuru dzinotevera:

• obliques
• rectus abdominis
• transverse abdominis
• hudyu inoshanduka
• erector spinae
• tsandanyama
• latissimus dorsi

Zvekungwaririra

Muzhinji, iyo Russian kutsauka yakachengeteka kune vanhu vazhinji. Taura nachiremba wako kana wega mudzidzisi kana uine chero kukuvara kana hutano mamiriro anogona kukanganiswa neichi chiitiko.

Chenjerera paunotanga chiitwa ichi kana uine kana kukudziridza kunetsekana nemutsipa wako, mapendekete, kana kudzikira kumashure. Ichi chiitwa chine mukana wekukonzera kana kuwedzera kurwadziwa munzvimbo idzi.

Usaite chiitwa ichi kana uine pamuviri

Iyo Russian twist inovavarira yako midsection, saka kana iwe uine pamuviri, usaite chiitwa ichi usati watanga kubvunza chiremba kana nyanzvi yehutano.

Pane here zvimwe zviitwa zvinoshanda izvi zvakafanana mhasuru?

Heano mamwe maekisesaizi iwe aunogona kuita panzvimbo ye, kana kuwedzera kune, iyo Russian twist. Idzi sarudzo dzinogona kuve dzakapfava pane yako yakadzika kumashure kana kungonzwa zviri nani kumuviri wako.

Rutivi rwepuranga

Misiyano yechiitwa ichi inosanganisira kuisa mabvi ako ezasi pasi, kusimudza gumbo rako repamusoro, uye kudzikisa chiuno chako pasi uye kusimudzira zvakare.

1. Kubva paplank pose, fambisa ruoko rwako rweruboshwe uchienda pakati.
2. Vhura kumberi kwemuviri wako kudivi, uise ruoko rwako rwerudyi pachiuno chako.
3. Tora tsoka dzako, kana isa tsoka yako yekurudyi pasi pamberi petsoka yako yekuruboshwe.
4. Simudza ruoko rwako rwerudyi, chengeta kukotama kudiki kugokora rako rekuruboshwe.
5. Bata chinzvimbo ichi kusvika paminiti imwe.
6. Ita rumwe rutivi 2 kusvika katatu.

Chitsitsinho chinobata

Kutanga chiitwa ichi, rara nemusana nemabvi ako akakotama uye tsoka dzako pasi padhuze nehudyu.

1. Wedzera maoko ako padivi pemuviri wako.
2. Shingairira yako yepamoyo paunenge uchisimudza musoro wako nepamusoro muviri zvishoma.
3. Tambanudzira ruoko rwako rworudyi kumberi kune zvigunwe zvako.
4. Bata chinzvimbo ichi kwemasekonzi 1 kusvika 2.
5. Dzokera kunzvimbo yekutanga.
6. Wobva waita kuruboshwe.
7. Enderera kweminiti rimwe.

Forearm puranga rinotenderera

Kuti uite chiitwa ichi, tanga kubva kumberi kwepuranga nzvimbo.

1. Tenderera uye udonhedze chiuno chako kurudyi.
2. Nyorovera pasi pasi nehudyu yako usati wadzokera kunzvimbo yekutanga.
3. Wobva waita kuruboshwe.
4. Uku ndiko kudzokorora.
5. Ita maviri kusvika matatu seti e8 kusvika ku12 ekudzokorora.

Shiri imbwa kurovedza muviri

Kutanga kubva petafura chinzvimbo.

1. Shingairira yako yepamoyo paunowedzera ruoko rwako rweruboshwe gumbo rerudyi.
2. Tarisa pasi pasi, chengetedza musana wako nemutsipa munzvimbo isina kwazvakarerekera.
3. Bata chinzvimbo ichi kwemasekonzi mashanu, chengeta mapendekete ako nehudyu mativi.
4. Dzokera kunzvimbo yekutanga.
5. Wobva waita rimwe divi rinopesana.
6. Uku ndiko kudzokorora.
7. Ita maviri kusvika matatu seti e8 kusvika 16 kudzokorora.

Makiyi ekutora

Russian twists inoyevedza musimboti kurovedza muviri kuti uwedzere pane zvaunoita kana kushandisa sehwaro hwekuvaka imwe.

Tanga zvishoma nezvishoma pakutanga, uye zvibvumire nguva yekudzoreredza mushure meimwe yega yekurovedza muviri. Iva nehanya nemabatiro anoita muviri wako kuzviitwa uye gadzirisa zvinoenderana, kunyangwe kana zvichireva kusarudza misiyano iri nyore kana kutora zororo nguva nenguva.

Kuti uwane mhedzisiro, ita maRussia twists kuwedzera kune cardio, kutambanudza, uye kusimbisa zviitwa.