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Russian Twist Practice Guide | Build a strong core with the Russian twist



Imagine a vertical line that runs through the body and divides it neatly into two halves. Any movement you make parallel to this line occurs in the sagittal plane. Now consider the movements that you perform during your workout and how many of them are parallel to that line. These are probably the most – from classic bodyweight exercises such as lunges and squats to exercises for free weight such as presses and curls. If you mistake it, you are likely to move sideways, with side lungees or skater jumps. These are movements that are performed at the frontal level.

All these are excellent exercises that will make you a world of good, but they do not prepare your body for a different kind of exercise that you do regularly, especially if you play a lot of sports ̵

1; twisting. Consider another imaginary line that bisects your body at the waist. Movements where you rotate your upper or lower body parallel to this line are performed in the transverse plane, and you may not be able to do so many of them during exercise.

Correct this by doing the Russian rotation, which works in the transverse plane and strengthens the muscles you may miss in your up and down crunches and sit-ups such as the slants. Regular Russian twisting can also help improve your posture, and if you want to kayak or canoe with a vengeance, there is no better basic exercise to prepare yourself for life with a paddle.

How To Do The Russian Twist [19659005] Begin sitting on the floor, knees bent and feet flat on the floor. Then sit back, with your upper body at a 45-degree angle to the floor. Keep your back straight at this angle during the exercise, as you want to stretch your shoulders forward. Join your hands in front of your chest, then support the core and lift your legs off the floor. Turn your arms to one side and then the other way. Count this as a repetition and aim for a total of 20, or set a timer for a minute and continue to spin until the beep sounds Turns turn out to be too tricky, then you can put your feet down on the floor make it much easier. Ideally, you should start with your feet from the ground, knowing that you can put them down again and again during the set if you have difficulty completing your repetitions with good form.

Weighted Russian Twist

This progression is probably the most The usual form of Russian twist in gyms is possible with every weight you have at hand: dumbbell, kettlebell, medicine ball, weight plate, punching bag – everything you need Two hands can hold when you turn sideways to the side. The extra weight increases the challenge for the core, especially if you try to twist yourself when you take the weight aside. For extra credit, as you turn, gently tap the floor on each side.

Regardless of the weight you use, it is important that your body is not pulled out of position during exercise. Only the torso should spin, so if you have difficulty keeping in good shape, reduce the weight or return to the unweighted exercise.

Russian Exercise Ball

As the old saying goes, if you want to do something a core exercise harder, run a giant inflatable ball. If you support your torso on an unstable surface during the Russian spin, it means that your body always work harder to maintain your shape and balance. Place your upper back on the ball and feet flat on the floor. Hold a light dumbbell or kettlebell with straight arms over you. Turn your torso to one side until your arms are parallel to the floor, and then to the other side.

Russian rotation of the lower body

This variation shifts the emphasis of exercise on your lower abdominals and oblique surfaces. Lie flat on the floor with your back and arms, forming a T-shape and holding your legs straight up. Keep your shoulders on the floor and turn your legs to one side to keep them straight. If your feet are close to the ground, but do not touch, turn them up and to the other side.

Standing Cable with Russian Twist

The use of the cable machine to withstand your twist represents a continuous challenge to your core's movement. Make a handle at chest height on the machine. Stand on the side of the machine and hold the handle in both hands with your arms straight. Hold it straight and rotate your upper body to move the handle to the other side. Keep looking forward – this helps to ensure that you only move your upper body instead of twisting your entire body.


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