If you are looking for one Exercises That Improve Your Stomach Routinenot looking any further. Russian Twists Might Be Exactly What You Need To work your abs from all angles.
Standard Russian turns go something like this: You start sitting on the floor, then you lean back and if you’re up for a challenge, you lift your legs up. Once stable in this position, twist your torso from side to side, the main purpose? Of course, work on your core work. But this move has more benefits than just training your six-pack muscles (also known as the rectus abdominis).
According to Lou Lundstrom and Ann Fleischer, Minneapolis fitness duo Minnie Hustlers, both certified personal trainers, Russian Twist They are a versatile exercise that works the obliques and deep core muscles (Also known as transverse abdominis). Specifically, they like whether the move is beginner-friendly (if you keep your feet on the ground) or more advanced. We’ll talk more about modification options soon.
Make sure you’re not doing a lot of redundant repetitions or using too much weight from side to side., because otherwise you can sacrifice the integrity of the movement, Amanda Hoffman emphasizes. Instead, prioritize quality reps to avoid injury and stay strong.
Read on to learn everything you need to know about the Russian Twist, including its main benefits, some variations of the traditional exercise, and ways to increase or decrease the challenge.
meet the experts:Lou Lundstrom and Ann Fleischer are certified personal trainers who make up the Minneapolis duo Minnie Hustlers. Amanda Hoffman is a strength and nutrition coach whose goal is to help women over 30 become strong and confident while building lasting healthy habits. Peter Donohoe is a NASM Certified Personal Trainer, Muscle Strength Teacher at Boston Ballet, and Functional Performance Specialist for Hydro.
Respectively:
expert advice: Haddock explains that it’s important to move slowly, rotating your obliques, upper back and shoulders while keeping your lower back stable and protected.
Russian twists strengthen the core, including the obliques and some of the back muscles. “It’s a holistic exercise that improves balance, spinal stability and midsection all at once,” says Donohoe.
most people can Include this activity in your daily routine two to three times a weekBut if your training of choice is based on rotational strength (i.e. golf and kickboxing), increase this to four times per week.
Russian twists can be incorporated into any abdominal circuitBut Donohoe likes to combine it with upper body exercises, like chest presses, one-arm dumbbell rows, or bent-over rows.
Whether you want more or less of a challenge, below are some ways to mix the standard Russian mix.
A word of caution: Don’t use speed as progress. ,Do it slowly and with control” says Hoffman. In fact, you can even pause in the center to make the movement more difficult (instead of constantly rotating from one side to the other). Plus, you always have the option to increase the reps and/or the series. Happens as an additional challenge.
what is it Good for?: This version increases the intensity with additional weight and engages the entire core.
how to do it,
what is it Good for?: The size and grip of the dumbbells can alter the challenge, so be sure to focus on accuracy and control during the swing.
how to do it:
Here are some exercises you can do instead of or in addition to Russian twists and their variations. These options may be easier on your lower back or feel better on your body.
what is it Good for?: Minnie Hustlers recommends this move because it not only deepens the lower abdominals, but also reduces the involvement of the hip flexors when done correctly.
how to do it:
what is it Good for?: This perfect core challenge engages every inch of your abdominals and helps improve overall balance and stability.
how to do it:
what is it Good for?: This move is a favorite of Minnie Hustler because it allows targeted oblique engagement to work each side of your core equally and effectively.
how to do it:
Short answer: You don’t need to do this. Remember that holding that position requires a lot of core strength? If you haven’t already done so, Haddock recommends mastering stabilization exercises like the plank or deadlift first.
When you’re ready to try the Russian Twist, start with a modified version of the exercise using only your body weight. Haddock suggests keeping your heels on the ground and completing a low number of repetitions. You can also start by staying in that starting position; When you feel ready, add controlled rotations.
According to Haddock, The first thing to keep in mind and avoid with this activity is lower back strain., And it’s important to note that Russian twists aren’t for everyone. Haddock says, for example, pregnant women and postpartum women should avoid them.
“There are many incredible exercises to strengthen the core for women who have just given birth and are trying to rehab,” she explains. “And I wouldn’t say this is one of them.”
Conclusion: Because of the rotational motion, Russian twists can be a good exercise to add challenge to your gain regimen. Remember to go slow and do not hesitate to consult an instructor if you need assistance with form.
Erin Warwood is a San Francisco-based writer, runner, and sparkling water enthusiast. He holds a BBA from the University of Notre Dame and an MS in Journalism from Northwestern University. In her free time, you can find her watching Survivor, trying new Peloton workouts, and reading Emily Giffin novels. Her ultimate goal: to become a morning person.
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