Methods/steps
1, Russian twist, also called sitting twist, is a very comprehensive abdominal muscle movement. This action requires very high core strength, which can effectively exercise the external oblique muscle and stimulate the rectus abdominis. It is one of the best actions to eliminate waist fat and cultivate charming waistline.
2. Action essentials: (1) Sit on the ground with your knees bent and your feet flat on the ground. The upper body slowly leans back, making an angle of 45 with the ground, and keeping the back straight at this angle.
(2) Cross your hands and clench your fists, rotate your body left and right, and contract your waist and abdomen.
3. ① Breathe when turning around, and inhale when the body turns positive. (2) Keep the core stable. When rotating, the whole lower body does not move, and the abdomen always feels tight. ③? Pay attention to control the speed when rotating, violent rotation will hurt your back.
4. Practice method: There are two kinds of Russian-style rotation: simple and standard, and the two kinds of Russian-style rotation are divided into load-bearing and non-load-bearing fat. Let's start with simple exercises. Simple Russian rotation can effectively stimulate the upper abdomen and external oblique muscles. At first, you can press your feet with dumbbells or other heavy objects to fix the lower body, let the upper body move standard first, and then remove the heavy objects after you are proficient.
5. Weight-bearing exercises can be carried out after standard movements. The load can be a fitness ball, dumbbell or barbell.
6. Then practice the standard Russian twist, which can exercise the core and lower abdomen better than the simple Russian twist. If your legs can't be lifted, you can give your feet a support, such as putting them on the steps or padding them with an object of appropriate thickness.
7. finally, it is still a burden. Suggestion: If there is no other strength training, this movement can be done in 4 groups every day, 20 in each group, about 10, with a rest of 30 seconds between groups; If you have other strength training, it is recommended to combine this movement with abdominal exercises every time, with 4 groups each time, 8 on each side of each group 16, and rest for 30 seconds between groups.
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Matters needing attention
Practice the lower abdomen: reverse belly roll, bend your knees and abdomen, hold the lateral knees and legs with your hands, and lift your legs alternately on your back.
If it helps you, I hope it can be adopted!