RUSSIAN TWIST
I-Russian twist ayiwona umsebenzi lapho ubeka khona izandla zakho phansi kwesokunxele noma kwesokudla, kodwa kuwukuzilolonga okuyisisekelo okuzungezayo ngokulawula ithambo lesifuba nezimbambo kuyilapho uqinisa ukhalo.
Ukuhlala amadolo akho egobile futhi umzimba wakho utshekele emuva futhi ujikela kwesokunxele nakwesokudla kwenza kusebenze ama-oblique akho kanye nezinzisi ze-torso. Uma uhambisa izandla zakho kakhulu noma uswayipha i-disc esindayo ngomhlane wakho oyindilinga, ububanzi bokuzungeza bungase bubonakale bukhulu, kodwa umthwalo emhlane wakho uyanda. Izinyawo zakho ziphansi, yakha umgogodla omude futhi ujikeleze kancane ukuze i-solar plexus yakho ibheke kwesokunxele nakwesokudla.
- Imisipha eyinhloko
- Imisipha ye-oblique yangaphakathi · Umsipha oblique wangaphandle
- Imisipha esekelayo
- I-Rectus abdominis, iliopsoas, i-erector spinae
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ihlezi i-Torso Rotation
Ingabe kuyadingeka ukuphakamisa unyawo lwakho ukuze unyakaze kahle?
No. Ukubeka izinyawo zakho phansi kuzosiza ukuzinzisa i-pelvis yakho kakhudlwana, kukuvumela ukuthi ugxile ekujikelezeni kwe-torso.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Linda izinyawo zakho emathanjeni akho okuhlala
Goba amadolo akho bese ubeka unyawo lwakho lonke phansi. Beka isisindo sakho ngokulinganayo ngakwesobunxele nangakwesokudla hlala amathambo futhi wandise umgogodla wakho kunokuba uphakamise isifuba sakho.
- 2
I-Torso itshekile ngokungezwani kwesisu
Exhale, yehlisa izimbambo zakho bese utshekisa umzimba wakho emuva. Yima nge-engeli ngaphambi kokuba iqolo lakho libe yindilinga noma izinyawo zakho ziphakanyiswe.
- 3
Ukuzungezisa ithambo lesifuba ohlangothini olulodwa
Beka izandla zakho phambi kwesifuba sakho bese uphendulela i-solar plexus nezimbambo ohlangothini olulodwa. Gcina ama-hips namadolo akho kude ngangokunokwenzeka futhi ungabeki izandla zakho ngemuva kwakho.
- 4
Ilawula phakathi nendawo iye kolunye uhlangothi
Ukugcina ukungezwani kwesisu, buyela phakathi nendawo bese uzungezisa uhla olufanayo uye kolunye uhlangothi. Bala uhlangothi ngalunye njengesikhathi esingu-1.
TURN THE RIBCAGE
Ukuzungezisa izimbambo nethambo lesifuba, hhayi ibanga elihanjwa yisandla
Lapho welula izingalo zakho zibe zinde, izandla zakho zingaya kude kodwa kungase kube nokuphenduka okuncane kwe-torso. Beka isandla sakho eduze kwesifuba sakho futhi uhlole isiqondiso se-solar plexus yakho.
Uma i-pelvis yakho inyakaza isuka kolunye uhlangothi, khulisa ibanga phakathi kwezinyawo zakho futhi unciphise ububanzi bokuzungeza.
Iphuzu elibalulekile: Indlela ongayisebenzisa ngaso leso sikhathi: "Jika i-solar plexus yakho kwesokunxele nakwesokudla, hhayi izandla zakho."
EARN THE LOAD
Isikhundla esiphakanyiswe izinyawo kanye nokwengezwa kwesisindo kukhethwa ngemva kokugcina ukwakheka kwe-torso
Ukuphakamisa izinyawo zakho kubeka izimfuno ezinkulu kuma-hip flexor kanye nebhalansi, okwenza kube lula ukuthi umhlane wakho ophansi ube yindilinga. Ungakwazi ukuqeqesha ngokwanele ukujikeleza kwakho kwe-oblique ngokubeka izinyawo zakho phansi.
Sebenzisa kuphela uma ungakwazi ukugcina isisindo siseduze nesifuba sakho futhi ugcine isivinini esifanayo esinensayo kanye nobubanzi.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izandla kuphela ezigxivizwe kwesokunxele nakwesokudla
- Lokho okubonayo
- Izingalo zinyakaza kakhulu, kodwa isiqondiso sesifuba asivamile ukushintsha.
- Imbangela engaba khona
- Indawo yokuthinta eqondiwe kunokuzungezisa umzimba.
- Indlela yokulungisa
- Beka izandla zakho eduze kwesifuba sakho bese uzijwayeza ukuzungezisa okuncane i-solar plexus yakho ibheke eceleni.
Zungezisa umhlane wakho futhi usebenzise i-recoil
- Lokho okubonayo
- Ngokuphindaphinda ngakunye, umzimba wami ongenhla uyavevezela emuva naphambili futhi umhlane wami ophansi uzizwa uqinile.
- Imbangela engaba khona
- Ukuthambekela nesisindo kudlula ukulawula kwamanje kwe-torso.
- Indlela yokulungisa
- Uma umzimba wakho umile futhi izinyawo zakho ziphansi, zungeza kancane ngaphandle kwesisindo.
Amadolo nezinqe zinyakaza zibheke izindlela ezihlukile
- Lokho okubonayo
- Womabili amadolo anyakaza kwesokunxele nakwesokudla ngokuzungeza ngakunye.
- Imbangela engaba khona
- Ibanga lokujikeleza elikhulisiwe ngaphandle kokuzinza kwe-pelvic.
- Indlela yokulungisa
- Yima ubheke phambili izinyawo zakho zihlukene kakhulu kanye nento elula phakathi kwamathanga akho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ihlezi i-Torso Rotation
Faka kuhlu i-torso yakho iqonde futhi ufunde ukuzungezisa izimbambo zakho.
I-Russian twist enezinyawo
Ilawula ukuma okuncike emuva.
Ukulayisha okukhanyayo kwe-Russian twist
Engeza ukumelana ngesivinini esifanayo.
I-Russian twist izinyawo zakho zibheke phezulu
Yenyusa izimfuno zebhalansi kuphela lapho ingemuva eliphansi ligcinwa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Sebenzisa isivinini esikuvumela ukuthi ume ngaphandle kokuhlehla ekugcineni kwesokunxele nakwesokudla. Uma iqolo lakho eliphansi likhathele, yehlisa i-angle ye-torso bese ulayisha esikhundleni sokugcwalisa ukuphindaphinda.
Bala
8–15 izikhathi ngayinye kwesokunxele nakwesokudla
Uhambo olujikelezayo lungabalwa njengesikhathi esingu-1
Isethi
2–4 amasethi
45–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
2–4 izikhathi ngeviki
Ukunyakaza okuhlukahlukene okujikelezayo nokulungiswa
- Uma ukujikeleza kwezimbambo nokuzinza kwe-pelvic kugcinwe, khulisa inani lokuphindaphinda kuqala.
- Uma uzwa ukuzungezwa komhlane, ukusabela kwesandla, noma ukuqhaqhazela kwamadolo, yehlisa i-engeli nomthwalo.
- Ivimbela isisindo ekuhuduleni ibanga lokuphenduka.
Imibuzo evame ukubuzwa
Ingabe izandla zakho kufanele zithinte phansi?
Ayidingeki. Izinga lapho ithambo lesifuba lijikeleza khona futhi umgogodla ugcinwe kubaluleke kakhulu kunokuma kwesandla.
Yini okufanele ngiyenze uma iqolo lami libuhlungu?
Yima ngokushesha bese ushintshela ekuzilolongeni okuqondile noma okungahambisani nokujikeleza. Bekezela ubuhlungu futhi ungashintshi.
