Russian twist or Russian twist is a great exercise for the oblique muscles of the abdomen, which allows you to make the waist narrow and the line of the sides clear and beautiful. The exercise is suitable for any level of training and has a lot of variations that differ in level of difficulty. Let's analyze this type of twisting in more detail.

Muscle work

When performing Russian twists, the internal and external oblique muscles of the abdomen receive the optimal load. The rectus abdominis and the transverse, located directly below it, also work. In other words, absolutely the entire press works.

What does this give us:

• Formation of an elastic flat stomach and traced sides.
• Reducing the volume of the abdominal cavity. Developed muscles support the internal organs in the correct position.
• A well-trained press is essential for many sports. In particular, these are martial arts, tennis, football, hockey, etc.

Caution should be taken when performing Russian twists for people who have problems with the spine. If during training you experience discomfort or pain in the back, the session should be stopped.

How to lose weight in the stomach and not pump muscles?

As much as we'd like it, ab workouts won't help you burn belly and flank fat. That is, if you are overweight, you will certainly tighten and strengthen your figure, but the relief will not appear until the amount of fat in the body changes.

Regarding weight loss, there is a golden rule - you need to consume less than you receive. That is, in order to achieve the goal, you need to either reduce the diet, or increase physical activity, or both. And then the magnificent relief of the sides and the press cubes will not keep you waiting long. Intensive twisting, by the way, entails significant energy costs.

The second fact concerns the pumping of oblique muscles and, accordingly, farewell to the dream of a narrow waist. For most people, abdominal exercises are recommended to be performed without additional weights and in a large number of repetitions. This also applies to Russian twists.

Of course, for a more intensive study of the muscles, you can use a small small pancake or a weighting agent, but this is worth doing only if your goal is not to narrow the waist, but to increase the volume of the muscles to enhance their relief. Next, variations of Russian twists will be given without additional weight and using weights. So there is enough exercise for everyone!

Exercise technique

Consider the classic version of the exercise, on the basis of which a lot of different variations were invented:

1. Sit on the mat and bend your knees, lean back slightly. Your torso should form a "V" with your hips. The back in the lower back is slightly rounded, the press is tense. Stretch your arms forward. For convenience, you can join your palms.
2. Raise your legs off the floor and begin to twist the body and arms to the right and left. The knees, in turn, remain in place or rotate slightly in opposition to the body.

To effectively train the press, the abdominal muscles should be loaded in full. That is, almost to the point of numbness and the inability to perform another repetition.

Exercise variations

Among the varieties of Russian twists, the following can be distinguished:

With knee lift

This version is slightly more complicated than the classic. Twisting with a knee lift or "bike". During the rotation of the body, you add the rise of the knee of the same name and try to take it to the opposite side of the hands.

With fixed legs

The fixed position of the feet will allow you to make turns of the body more intensively. You can put your legs under the bench or ask your partner to hold them.

Additional weight

If you want to make life more difficult for yourself, take a small plate from the barbell or a weighting agent. At the same time, you can fix the feet, or you can keep them on weight, as in the classic version. Hold the weight in front of you on outstretched or bent (easier) arms and perform the movement.

Turns of the pelvis instead of the body

This variation allows you to emphasize the load on the lower part of the muscles of the press. In the starting position, you lie on your back, and your legs are raised up and bent at the knees at a right angle. You can spread your arms to the sides to maintain balance. Take your knees alternately to the right and left, making sure that there is no deflection in the lower back.

On fitball

The technique for performing the exercise is the same as in the classic version, only with your back you lie down not on the floor, but on the fitball. This option is considered safer for the spine.

With T-bar

Quite an exotic version of the exercise, performed while standing. So, you stand straight, feet shoulder-width apart and slightly bent at the knees. Hold the T-bar with straight arms in front of you at shoulder level. Hold the neck by the end of the neck, on which the pancakes are put on. The press is tense, the back is even, there is no deflection in the lower back. Move your hands with the bar from side to side to the most accessible point, while twisting the body and hips.

So, we have considered the classic version of the movement and its six varieties. The Russian Twist is an excellent multi-variant exercise that will allow you to effectively pump the oblique muscles of the abdomen and get the figure of your dreams.

The Russian twist exercise tires the muscles of the anterior abdominal walls, loads the internal and external obliques, and engages the lower back. Dynamic lifts and static tension at peak points load the entire abdominal group. Well-pumped sides form a narrow waist and outline the sides, form a hard shell that supports the abdominal organs in an anatomically correct position. The twist exercise belongs to the basic category and is intended for athletes with average physical fitness. For optimal loading of the press, perform it at the end of the training on the stomach.

Russian crunches on the press not cleaned folds in the target area. The exercise tightens the muscles and forms a relief, but it is not visible due to the thickness of the subcutaneous fat layer.

Girls need to take into account the nuances of the twisting technique in Russian, otherwise you can forget about the miniature waist.

• Rectus and transverse muscles work out with a large number of repetitions 2-3 times a week. With a sports diet and training regimen, over time, the stomach becomes flat.
• Oblique muscle fibers quickly respond to the load, increase in volume and expand the waist, so they are pumped no more than 1 time.

If you include twists with turns in the program, remove the ones from which they grow by leaps and bounds.

It often happens that girls are engaged and pump only the press. If you do not do strength exercises for all zones, your gait and posture will not change for the better. In addition, many in the lightweight version also load the abdominal muscles well from different angles.

Russian twist technique

1. Sit down, fix your bent legs with something heavy or put it under an interior item. Fixed feet provide deeper torso turns.
2. Extend your straight arms behind your head or hold them in front of you with interlaced fingers.
3. Hold your torso at a 45° angle. Make sure the head and neck are in line. Round the lower back a little.
4. From this position, twist to the limit to the right and left. Leave your knees motionless or turn slightly in the opposite direction, creating a counterbalance. The greater the angle of inclination, the more intense the load.

Complete at least 20 twist to one side. It is advisable to repeat the session again. Work to the point of exhaustion.

Remarks

• If you are new, lie down on the floor. Tearing off the shoulder blades, pull the shoulder girdle forward with alternate torso turns. Don't try to lift it high. Throughout the exercise, the lower spine remains pressed to the floor.
• Don't let common mistakes- deviation of the head from the vertical and lowering the chin to the chest. Don't help yourself with your hands.

Variations on the theme of the twist

With weights

Advanced male athletes hold dumbbells, weights or pancakes in straight arms. In this case, the obliques act as stabilizers. Practice by analogy. Girls without deposits on the waist to outline the relief, it is permissible to take shells with a weight 1 kg.

With feet in the air

To complicate twist exercises do not fix the feet, but keep them on weight.

1. Keeping a 45° angle to the floor, pull your right knee towards the solar plexus and at the same time turn your arms and shoulders to the right.
2. Hold, straighten the limb, now pull the left one towards you and turn to the other side.

On fitball

1. Lie on your back, bend your legs at a right angle and rest them on the floor.
2. Stretch your arms vertically forward, keep your fingers on the “lock”.
3. Rolling the sphere through your shoulder blades, turn to the side until your outstretched arms are parallel to the floor.
4. After a pause, return to the PI and reproduce the movements for the opposite side.

You can take a medicine ball weighing 2 kg in your hands.

Pelvic twists

To load the abdominal muscles from a different angle and pump the lower press, make pelvic turns.

1. Take a prone position, raise your bent knees at an even angle.
2. Extend your arms horizontally for balance.
3. Without lifting your lower back, take your hips in opposite directions.

Combine exercises with aerobic and power loads, and model the figure of your dreams.

Twisting with torso rotation in video format

Friends, I am glad to welcome you again on the pages of AB! And we'll talk about the Russian twist exercise.

This Wednesday is unusual in that for the next month (August) we will not have technical notes, i.e. this is extreme. After reading, you will learn all about the muscle atlas, the benefits and execution technique, we will also find out the degree of its effectiveness and the advisability of including it in the training program.

So, sit down please, we begin.

Exercise Russian twist. What, why and why?

What do you think makes a woman a woman? Secretary Verochka from the movie "Office Romance" said that gait. This is a female point of view, male, in this case, personally mine, inclines me to the opinion that, first of all, it is the waist. It is the narrow waist against the volume of the top and bottom that makes the female figure feminine and desirable. Ladies who visit the gym usually pump their butts in order to increase its size. However, only a narrow waist will allow you to emphasize your buttocks as much as possible. But this is not a problem: young ladies try to avoid exercises on the oblique muscles of the abdomen, because. there is a belief that they expand the waist. We will try to give answers to these questions in this note, and the Russian twist dance will help us in this.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscular atlas

The exercise belongs to the class of isolated and aims to work out the muscles of the press.

The muscle ensemble includes the following units:

• targeted - oblique abdomen;
• synergists - external rotator of the thigh, psoas major, square muscle of the lower back, iliocostal muscle;
• stabilizers - gluteus maximus, spinal extensors, pectoralis major (sternal/clavicular head), pectoralis minor, trapezium (bottom / middle), rhomboid, deltas (middle/back), triceps.

A complete muscle atlas is such a picture.

Advantages

By performing the Russian twist exercise, you have the right to expect the following benefits:

• development of muscle strength of the entire press, especially oblique;
• core muscle development;
• formation of press cubes;
• the formation of a narrower waist;
• strengthening the lower back;
• posture improvement;
• improved coordination/balance of the body.

Execution technique

Russian twist refers to exercises of medium difficulty. The step-by-step execution technique is as follows:

Step #0.

Lay a rug on the floor and sit on it (one reference point - buttocks). Statically tighten the rectus abdominis muscles and lift your legs slightly bent (and brought together) at the knees off the floor. Straighten your arms and bring them together in front of you. Keep the body (upper body) straight and at some angle with respect to the floor plane. This is your starting position.

Step #1.

Inhale and exhale turn (with the same position of the legs) your body to the right. Fix at the end point and additionally squeeze the abdominal muscles. Return to PI and then turn your torso to the left side. Alternately perform (set number of times) these third-party movements.

In the picture version, all this disgrace looks like this.

On the move so (option with a dumbbell):

Variations

In addition to the standard version of the Russian twist, there are several variations of the exercise:

• with feet on the floor;
• with a fitness ball;
• with a dumbbell / kettlebell / pancake;
• standing with weights.

Secrets and subtleties

To get the most out of the exercise, follow these guidelines:

• during execution, do not allow the body to repent back and forth;
• at the end point of the trajectory (for each side) perform a peak contraction and additionally squeeze your abs;
• do not lower your legs to the floor, but constantly keep them on weight in one position;
• try as much as possible to twist your body to the side;
• do not change your original position throughout the entire repetition cycle;
• as you progress, use various types of weights - balls, pancakes, dumbbells;
• breathing technique: exhale - when turning the body to the side, inhale - when returning to the SP;
• numerical training parameters: number of sets 4-5 , the number of repetitions - 20 (per side).

With the theoretical side finished, now let's look at some practical points.

Is the Russian twist exercise effective for the oblique muscles of the abdomen?

There are no current data on the electrical activity of muscles in the classic version of the exercise (sitting). It is possible that this kind of research has not been done. However, the standing variation of the exercise, in which the lifter moves the fixed end of the bar away from him, has the highest rating according to bodybuilding.com ( 9,5 from 10 ) are among the most well-known ab exercises. This rating indicates that the readers of the portal recognized the exercise as effective and efficient. Some independent researchers classify the Russian twist exercise as a top 5 on the oblique abdominal muscles.

Will oblique exercises make my waistline bigger?

Many ladies avoid "oblique exercises", because. do not want to increase their waist due to hypertrophy of the abdominal muscles. However, one point should be understood here: an increase in the thickness of the oblique muscles is possible only with active (and relatively long) the use of this exercise with sufficient weight weights.

For example, you perform twists for 2-2,5 months to 2-3 times a week weighing more than 10 kg (example for girls). Only in this situation, your waist will float conditionally and for a while - the oblique muscles will become more expressive, strong and thick. As soon as you stop such a training regimen, the obliques will eventually return to normal.

Therefore, do not be afraid of expanding the waist. Do the Russian twist with moderate weights, just not as often and in small amounts, or avoid weights altogether, working for quantity. In this scenario, you will strengthen the “leather jackets” and draw up more distinct contours of the abdominal muscles without harming the waist.

This is all in terms of content, it remains ...

Afterword

Well, so we closed the summer cycle of technical notes for a while, and the Russian twist helped us in this exercise. Why does it have such a stupid name? History is silent about this, but it seems to me that it sounds no worse than what we considered in a note earlier. If you do not disdain the name, then “twist” will help you glue a girl/boy in improving the appearance of the oblique abdominal muscles. And we don’t need more from him, so we include him in our PT and reap the benefits. Good luck!

PS: Do you do oblique exercises? Why yes, why not?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 Karma points guaranteed :)

With respect and gratitude, Dmitry Protasov.

Add these exercises to your workouts and become the owner of a steel press.

Six or eight pack abs is the cherished dream of many men, but not everyone knows how to achieve this cherished ideal. You can achieve a steel press not only with endless twists, there are many other equally effective exercises; By the way, too many twists can negatively affect the lower back. It's time to expand your arsenal of dream ab exercises.

The most effective exercises for the press

It doesn't matter if you choose one exercise and build endurance or do five exercises at a time - the listed workouts are what you need to achieve your goal. Good luck!

Exercise "Poloter" with a barbell

Lie on your back, hold the barbell at outstretched arms at chest level. Without bending, lift your legs up. Lower your legs to the right, while not touching the floor. Return to starting position and repeat on the left side.

Advice: When the legs are lowered as close to the floor as possible, stay in this position for a couple of seconds. This will not only work the oblique muscles more effectively, but also strengthen the core muscles, which in this position are actively tensed to maintain balance.

Hang pancakes of 5 kilograms on the neck of the bar. Grasp the barbell with an overhand grip, with your hands shoulder-width apart. Stand with your shoulders directly over the barbell and slowly roll the barbell away from you, then back to the starting position.

Advice: The farther you take the barbell, the harder it is. Do not try to jump over your head and make sure that your hips do not sag. One short rep with correct posture is much more effective than a barbell pulled as far as possible with a hunched back.

Turns of the body with the thrust of the upper block ("Lumberjack")

Stand at a short distance to the side of the simulator, feet shoulder-width apart, grasp the cable handle with both hands. Without bending your arms, pull the cable down towards the opposite knee, while turning the body. Slightly bend your knees and lean on the far leg. Slowly return to the starting position.

Advice: Make sure that the cable does not “pull” you to the starting position, otherwise the effectiveness of the exercise will be halved. Return to the starting position slowly and with resistance. As you move backwards, slowly count to three.

Turns of the body on the block

Grasp the cable handle with both hands so that the left arm is fully extended and crosses the body. Moving only your arms, pull the cable in the opposite direction until your right arm is fully extended. Return to the starting position and repeat the exercise.

Advice: Fix the position of the arms and shoulders, suppress the urge to strain these muscles to help yourself. The better you can isolate your core muscles, the faster you'll be able to boast six pack abs.

dragon flag

Lie on your back, grab the bench above your head with your hands. Bend your knees and push your legs up towards the ceiling, thus lifting your back off the bench. Slowly lower your legs and return to the starting position, then repeat.

Advice: Although this makes the exercise easier, do not swing your legs at the top. Instead, slowly extend your legs until they crunch before pushing them up.

Leg raises lying on a bench

Lie on a bench, on your back with your legs hanging over the edge. Hold onto the edge of the bench with your hands to keep your balance. Keep your legs as straight as possible. As you exhale, raise your legs perpendicular to the floor. Then slowly return to the starting position.

Advice: Pressing your lower back against the bench will not only allow you to purposefully work on your abdominal muscles, but will also protect your spine from injury.

Throwing a medicine ball on the floor

Stand with your legs slightly bent, hold the medicine ball in straightened arms above your head. Lean forward slightly and, using your core muscles, hit the ball with all your might on the floor about 30 centimeters in front of you. Let your arms follow the ball so you don't fall forward. Catch the ball and repeat the exercise.

Advice: Make sure you do this exercise as an exercise for the abs and not for the shoulders. Focus on twisting your abs as you hit the ball on the floor. You will be surprised how much stronger you will become. The ball will bounce so high that you will have to avoid rooms with low ceilings.

V-twists with medicine ball

Lie on your back, hold the ball over your head. Stretch your arms and legs, lift your palms and feet slightly above the floor. Raise your torso and legs at the same time. Try to touch the medicine ball to your legs. Then slowly lower yourself back to the floor.

Advice: Don't let the weight of the ball pull you back to the floor. Watch your technique and ensure that your shoulders do not touch the floor. Thus, the abdominal muscles will work throughout the exercise.

Leg and body lifts

Lie on your side, put your right foot on your left. Place your right hand behind your head, take your elbow to the side, and put your left hand in front of you for balance. Perform twisting, while trying to touch your right elbow with your right foot. Do the required number of repetitions on the left side, then on the right.

Advice: If this exercise is new to you, you will feel more tension in your hip flexors than in your obliques. Stretch after each set to loosen your tendons and increase your reps.

Side crunches

Lie on your back, bend your knees, put your feet on the floor. Put your right hand behind your head, take your elbow to the side, place your left hand, palm down, perpendicular to the body. Tighten your abs, lift your shoulders off the field and reach with your right elbow towards your left knee. Slowly lower yourself to the starting position. First complete the required number of repetitions on one side and only then move on to the other.

Advice: Do this exercise at the end of every ab workout. This exercise is best for building a steel press.

Two point plank

Stand in a classic plank position: legs and arms are straightened, shoulders are above the palms, the abdominal muscles are tense, the whole body is in a straight line. Tighten your abs and, resisting the urge to lift your hips, raise your right arm and left leg parallel to the floor. Slowly return to the starting position, repeat for the opposite side.

Advice: Raising two limbs turns the standard plank into a dynamic exercise for high-quality study of the abdominal muscles. Unless of course you follow the execution technique. If you find it difficult to maintain balance, lift one limb at a time.

body lift

Get into a plank position on your forearms, hands shoulder-width apart. Rest your palms on the floor and stretch your body up, while the torso remains straight. Slowly lower yourself to the starting position and repeat.

Advice: Your goal is not only pumped abs, but also big and strong shoulders and arms? This exercise combines the work of the upper body with the plank - 3 sets of 20 times from any plank.

Crab

Sit on the floor, hands behind your back, legs bent at the knees in front of you. Raise your hips up, relying only on your hands and feet. Start walking using both arms and legs.

Advice: Rising just a couple of centimeters above the floor, you will only put a load on your shoulders. Keep your hips as high as possible. Try to walk about 25 meters and ignore the chuckles behind you.

spider movement

Starting position: emphasis lying. Lift one leg off the floor and bring it up to your elbow. Hold this position for a short while, then return to the starting position and repeat with the other leg.

Advice: To add complexity to the exercise and work more effectively on the oblique muscles of the abdomen, after pulling the knee to the elbow, take the leg back a little, then pull the knee to the elbow again and only then return to the starting position.

Leg raise crunches

Lie on your back, stretch your arms up over your head. Pull your knees to your chest and at the same time lift your back off the floor and, helping yourself with your hands, twist. Return to starting position and then repeat.

Advice: Stretch your arms above you throughout the exercise. This will increase the range of motion, which positively affects the work of the abdominal muscles.

Mahi legs

Lie on the floor, lift your heels 10-15 centimeters from the floor, while straining your core muscles. Alternately raise one leg and lower the other, as if you were swimming in a pool.

Advice: Cross your legs right and left, not just up and down. Then your abs will work in different directions, also involving the oblique muscles of the abdomen.

Hanging leg raise

Grasp the bar, make sure that you do not touch the floor with your feet while hanging. Let the straight legs pull the pelvis back a little. Tighten your abs and lift your legs until they are perpendicular to your torso. Hold this position for a short while, then slowly return to the starting position.

Advice: Let your legs dangle freely after each rep. This will force you to tighten your abs harder to avoid excessive rocking. If you hang out, then you will not succeed.

Twisting on the upper block "Prayer"

Kneel in front of the machine, hold the cable handles on either side of the neck. Without moving your hips, using only the abdominal muscles, try to reach your hips with your elbows. Hold at the bottom for a few seconds and then return to the starting position.

Advice: Don't be afraid of aggravation. This is one exercise that is independent of your body weight and you don't need to do 20 reps to figure it out. Keep a steady pace and don't make sudden jerks.

Torso raise with sandbag

Lie on your back, bend your legs at the knees, hold a sandbag (sand bag) with your arms outstretched in front of you. Tighten your abs and lift your torso up so that your upper body forms a V with your hips. Slowly return to the starting position.

Advice: To make the exercise easier, place your feet on something. In another situation, we would call it cheating, but you are doing the exercise with extra weight, so it's forgivable.

Russian twists with weight

Sit on the floor with your legs straight out in front of you, holding a sandbag with your arms outstretched in front of you. Quickly turn the body to the right and left, while shifting the sandbag in different directions.

Advice: Do not move your shoulders and gluteal muscles to isolate the abdominal muscles as much as possible. Thus, the core muscles will work even harder to dampen the impulse from shifting the bag.

The secret to perfect abs

Russian twists, or Russian twist, is a complex for the press, which helps to strengthen the oblique muscles of the abdomen. Additional effects are the study of the waist area, which becomes narrower, and the lines of the sides. Also, the Russian twist helps to gain strength, which is necessary in any sport - be it swimming or boxing.

General description of the exercise

Russian twisting is a special complex that is suitable for a person with any level of training. They involve the entire press and allow you to form an elastic flat stomach, while at the same time reducing the volume of the abdominal cavity.

The Russian twist is a more complicated variation of side crunches. Exercise belongs to the group of universal. In addition to the standard execution, you can practice variations to increase the load.

You can perform such twisting both in the gym and at home. They are suitable for men and women.

Advantages of Russian twists

The benefits of this exercise are:

• the ability to form a flat stomach, clear traced sides;
• the development of the muscles of the press, which allows them to maintain the internal organs in a natural position;
• additional physical improvement, which is necessary for many sports: football, tennis, martial arts.

Muscles involved

Exercise is a power, isolating. In the process of its implementation, the internal and external oblique muscles of the abdomen actively work. In addition, the rectus and transverse abdominal muscles work.

Thus, the Russian twist involves all the abdominal muscles.

Exercise technique

Before training, you need to perform a general light warm-up. To warm up the muscles and prepare the spine, standing on all fours, alternately tilt the pelvis to the left and right, trying to touch the floor with the thigh.

You need to do this exercise without weights. They will be needed only if there is a goal not to narrow the waist, but to increase muscle volume for a pronounced relief.

The execution of the Russian twist begins with the adoption of the starting position. For this you need:

1. Sit on the mat, tilt the body back and fix it at an angle of 45 degrees with respect to the floor surface.
2. Bend your knees, fix your feet on the floor.
3. Stretch your arms forward in front of your chest and hold them in this position, closing your palms in the lock.

The process of doing the exercise itself looks like this:

1. The athlete tenses the abdominal muscles and rotates the body to the side, while at the same time moving the arms behind the torso.
2. Having reached the extreme position, the athlete lingers in this position, making a short pause.
3. Then the reverse movement takes place. Hands return to their original position.
4. Twisting in the opposite direction is performed.

One repetition is two turns made to the right and left.

Watch the video with the male and female versions of the exercise:

Beginners should repeat twisting 10 times in 3 sets. People with an average level of training are recommended to increase the number of repetitions up to 15 times, they must also be repeated in 3 sets. Advanced athletes need to do 20 twists in 3 sets.

When performing the exercise, you must consider the following recommendations:

• the back should be slightly rounded, which will help relieve excessive tension from the lumbar region and increase the effectiveness of working out the press;
• to complicate the movement, it is necessary to raise the legs bent at the knees above the floor and hold them on weight in the process of twisting;
• turns to the sides should be performed at a slow pace: if you make too sharp movements, this will significantly reduce the effectiveness of the exercise, in addition, sharp turns are unsafe for the spine;
• twisting must be performed in the lumbar;
• when working out the muscles, you need to constantly keep your back and abs in a tense state.

Those who experience problems with the spine should abandon this exercise.

You can alternate the classic version of the exercise with its varieties:

• Turns to the sides on the fitball. The execution technique is similar to the classic one, but in this version you need to lie on your back on the ball, and not on the mat lying on the floor. This option is considered safer for the spine. Look for more exercises for the press on the fitball.
• With knees up. When turning the body to the sides, you need to add a knee lift and take it to the opposite side of the arms.
• With the use of a projectile. To increase the tension, you can pick up a ball or a dumbbell, a small pancake from the bar.
• Reverse twists. This kind of exercise involves fixing the upper body, while the movement is performed not with the hands, but with slightly raised legs. In this case, the load on the lower part of the press increases.

For beginners, you can do crunches that keep your feet on the floor. Place your heels on the floor and do crunches as described in the standard version.

Possible mistakes during the exercise

For Russian twists to be really effective, you need to pay attention to the following points:

• you can not put your head on your chest and tilt it back, it should be in line with the body;
• the back should not be in a straight position, as this not only reduces the effect of twisting, but also creates a danger to the spinal column;
• knees should not deviate too much to the sides;
• you can not reduce the amplitude of movement, otherwise the oblique muscles will not be fully involved.

Russian twist is a set of exercises for effectively pumping up oblique muscles. It allows you to strengthen them, making the stomach not only elastic and strong externally, but also creating internal support for the internal organs. Exercise can be performed at home and in the gym.