Russian twists are a lonely hero when it comes to the world of abdominal development. Not many people know of them and for those that do not many apply them.
This is crazy because this is another of those great core exercises
that involves both stabilisation and strength to complete. It uses muscles of the hip, abdomen and lower back. You get a great burn in the abdominal area very quickly and this leads to some great results for anybody that incorporates these into their workouts.
You will also strengthen your spine and love handles with this exercise. If your struggling with your stability step back to your feet on the ground or bicycle crunches until your strength is there.
You will create better posture and explosive power in movement that require any bending at the hips. This makes everyday chores that require any bending over a breeze. If you're a sports person or just very active this exercise will make a noticeable difference to you.
Technique Breakdown - Russian Twist - Abs
Start/Finish Position
Lie down on your back on the floor.
Elevate your upper body and legs so that it creates an imaginary V-shape with your thighs.
Your arms should be fully extended in front of you with your hands clasped together.
Movement Phase
Twist your torso to the right side until your arms are parallel with the floor.
Hold the contraction for a second before moving back to the central position.
Pause before moving to the opposite side performing the same techniques you applied to the right side.
Repeat for desired repetitions.
Breathing Directions
Breathe in on the way back to the centered position.
Breathe out on the way out from the centered position.
Tips
You can start by having your feet on the ground with your knees bent until you have gained the strength to complete the full variation.
You can even take this exercise to the next level if you wish by holding plate weights or medicine balls to really amp up the intensity of the burn.
There is also a great standing variation of this exercise performed with the twisting motion at your waist and not your knees; this can lead to weakening the joint or possible injury. I recommend using a plate weight or medicine ball for this variation to give it some merit. However this variation is not common and the seated variation is by far more superior.
This is crazy because this is another of those great core exercises
that involves both stabilisation and strength to complete. It uses muscles of the hip, abdomen and lower back. You get a great burn in the abdominal area very quickly and this leads to some great results for anybody that incorporates these into their workouts.
You will also strengthen your spine and love handles with this exercise. If your struggling with your stability step back to your feet on the ground or bicycle crunches until your strength is there.
You will create better posture and explosive power in movement that require any bending at the hips. This makes everyday chores that require any bending over a breeze. If you're a sports person or just very active this exercise will make a noticeable difference to you.
Technique Breakdown - Russian Twist - Abs
Start/Finish Position
Lie down on your back on the floor.
Elevate your upper body and legs so that it creates an imaginary V-shape with your thighs.
Your arms should be fully extended in front of you with your hands clasped together.
Movement Phase
Twist your torso to the right side until your arms are parallel with the floor.
Hold the contraction for a second before moving back to the central position.
Pause before moving to the opposite side performing the same techniques you applied to the right side.
Repeat for desired repetitions.
Breathing Directions
Breathe in on the way back to the centered position.
Breathe out on the way out from the centered position.
Tips
You can start by having your feet on the ground with your knees bent until you have gained the strength to complete the full variation.
You can even take this exercise to the next level if you wish by holding plate weights or medicine balls to really amp up the intensity of the burn.
There is also a great standing variation of this exercise performed with the twisting motion at your waist and not your knees; this can lead to weakening the joint or possible injury. I recommend using a plate weight or medicine ball for this variation to give it some merit. However this variation is not common and the seated variation is by far more superior.
Matt Goss is a Certified Personal Trainer with Bangin' Bodz Health & Fitness and is also a member of The International Association For Health Coaches. Checkout http://www.banginbodz.com & http://www.facebook.com/bangin.bodz
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