Russian waist twisting is a classic exercise method for waist and abdomen, which is mainly aimed at the oblique muscles inside and outside the abdomen, which is often called mermaid line.

Target exercise site: Starting position of internal and external oblique muscles:

1. Lie on the floor with your feet crossed and your back flat. Knees slightly bent. Feet together can keep stability.

2. Keep the lower body still and lift the upper body to form an imaginary V-shape with the thigh. Keep your arms straight in front of you and perpendicular to your body. Hold a barbell or other heavy objects with both hands. Action essentials: focus on abdominal muscles, tighten abdominal muscles, waist and abdomen contract and twist your body to the right until your arms are parallel to the ground, and exhale at the same time. Keep the abdominal muscles contracting continuously, and then return to the starting position. Then move to the other side and do the same on the right. Note: Keep the lower body stable. Tip:

1. When you have enough strength in your waist and abdomen, you can carry a heavy load. You can bear more weight.

2. You can help fix the lower body with external force to make it stable. If you want to practice trapezius, raise your legs and wave your hands left and right, twisting as much as possible, and the frequency will increase (but I don't think this action will stimulate trapezius much, so you don't need to change to a sideways flat or simply kick sideways). . What is a sideways tablet? I am brushing sideways. . Russia turns without feeling? Come to a black skill, baby, not to practice abdominal oblique muscles, but as a blow, it is definitely a trump card. Straighten your arm, and swing it from side to side with the dumbbell of 10kg (2.5-5kg for girls). Your arm must be horizontal! Sure! Level! It's super slow, just like in keep. Have a 30*4 group, baby. Let me know if you feel anything. If you are not tired, hit me.