What is a Russian twist? It is an exercise where the goal is the abdominal muscles. As the name implies, the abdominal muscles are worked so that they become strong. Along with the abdominal muscles, back muscles are worked. Original Russian Twist does not include use of fitness equipment, however, like many coaches, the weights and medicine ball as variations. Russian Twist intermediate level exercises. Who is training in the gym, then, regardless of fitness level can abdominal exercise. Remember, this is not a sport, but an exercise routine that can be carried out in the gym, or from the comfort of your own home. In our article, the following, we will go over different turn Russian exercises, which can be done at any time and any place.
Seated Russian Twist
Post an exercise mat on the floor and sit on them.
Keep your knees bent planted at 90 degree angle and your heels on the floor.
Extension with both hands forward and lock into the stomach.
Lean back slightly and keep your back straight.
Rotate to see the upper body, shoulders and chest on the right side. Breathe normally.
Now turn to the left. Keep a fluid motion from right to left.
No. 3 sets of 15-20 repetitions on each side. You can increase the rates over time.
Standing Russian Twist
Take the medicine ball with both hands, keeping your feet slightly wider than shoulder width.
Keep your back relaxed and straight legs, shoulders, feet firmly on the ground.
Extend both arms forward and hold the medicine ball at shoulder height.
Now turn right, so that both arms straight.
Twist as far to the right, go as you can. Repeat on the left.
No. 3 sets of 15-20 repetitions on each side. You can increase the rates over time.
Russian Twist with Medicine Ball
Post an exercise mat on the floor and sit with him on medicine ball.
Keep your knees bent planted at 90-degree angle and place your heels on the floor.
Hold the ball with both hands, keep relaxed near the chest, shoulders and elbows.
Make sure your back is straight and breathe normally during exercise.
Twist to the right and then left. Keep your chest up at all times.
No. 3 sets of 15-20 repetitions on each side. You can increase the rates over time.
Russian Kettlebell Twist
Kettlebell can do this exercise while standing or sitting.
Hold the kettlebell is like medicine ball.
Keep your back straight, shoulders relaxed, chest out.
If you do sit a series of kettlebell want, then follow the steps above for the "Seated Russian Twist."
And if you want to do a kettlebell related twist, then follow the steps above for "permanent Russian Twist."
No. 3 sets of 15-20 repetitions on each side. You can increase the rates over time.
These were a few simple exercises you can do Russian twist. Including these exercises into your regular exercise routine can be useful if you want to play sports such as baseball, golf, lacrosse, etc. Here, the abdominal muscles are twisted from side to side more and Russian twist can be very useful to keep them strong. As already mentioned, you can exercise at the gym or at home.
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