It is a well-known fact that the Russian twist is a great bodyweight exercise that is more intense and superior than crunches. Common mistakes when performing the Russian twist If done wrongly, you could develop pain in these areas. If you develop or have any issues with your shoulders, low back, or neck, you should use caution when performing this exercise. If you have any health condition or injury that would be impacted by this exercise, you should speak to your trainer or doctor. The Russian twist is typically a safe exercise that can be executed by almost anybody. Then you twist in the exact way as you would when performing the original version, ensuring that you tap the weight to the floor each time or keep it as chest level.Hold a weight plate, medicine ball, or dumbbell between your two hands.Ensure you pick a weight that does not mess with your form. Grab a weight and if you don’t have one, use a household object that weighs up to five pounds.Cross your right calf over your left as your twist to the right.Then uncross while twisting back to the center.Then cross your left calf over your right as you twist to the left. Inhale and revert to the center, and repeat the motion for the other side.Exhale while twisting to the right, then you punch your left arm over to your right side.Keep your spine straight and sit back a bit.Grab two dumbbells and hold one in each hand close to your chest. Sit on the floor and keep your knees bent while pressing your feet firmly into the ground.If you don’t have a weight, you can do the punching motion with your fists. Then you twist exactly as you would when doing the original version.In this version, you are sitting on a decline bench while holding a weight or putting your hands together. ![]() These are the most common variations of the Russian twist Decline twist The Russian twist comes in a lot of variations that are equally as effective as the original. You should do about two sets of 8 reps if you are a beginner, and three sets of 16 reps if you are advanced.ĭifferent variations of the Russian twist After doing that, you have completed one rep.Then with the use of your abdominals, twist to the left, back to the center, and then to the right.Straighten out your arms in front, clasping your hands together or interlacing your fingers.Straighten and elongate your spine at an angle of 45 degrees to the floor, and also create a V shape with your thighs and torso.Ensure that your knees are bent, then you sit on your sit bones while lifting your feet from the floor.These are the steps to perform a perfect Russian twist ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |