Many people think of how to pump up the press to
show off in front of others or have strong abdominal muscles.
Therefore, in this article we will consider an effective exercise. Here
you can find out what a Russian twist is, how to do it correctly,
possible variations, and also you will find general tips and advice
to improve the quality of training.
- What muscles can you pump?
- Pluses exercises
- Performance technique
- General rules and recommendations
- Common Mistakes and Safety
What muscles can you pump?
Russian twist or twists torso – an effective exercise for
development of abdominal muscles due to the fact that it is based
on static voltage and in addition has dynamic elements
The main goal of the exercise is the development of superficial and deep
oblique abdominal muscles. In addition, the Russian twist provides
involvement of synergistic muscles:
- external hip rotator;
- large lumbar muscle;
- square lumbar muscle;
- iliac rib muscle.
Among the stabilizers involved in cornering
- big gluteus muscle;
- spine extensor group;
- great (mostly tension goes to the sternal and clavicular
heads) and small chest muscles;
- trapezoid (muscle fibers of the middle and lower third);
- triceps muscle of the shoulder;
- middle and posterior deltoid muscles.
Among all the benefits of the exercise, it is worth noting that a person
when doing it:
- Develops the power of the oblique abdominal muscles and other components of the abdominal
- Develops the muscles of the bark.
The muscles of the cortex are a separate group of muscles responsible for stabilization.
pelvis, hips and spine.
- Forms cubes.
- Develops posture.
- Gradually gets a narrower waist.
- Strengthens the lower back.
- Improves overall body coordination.
Russian twist – exercise of moderate severity and does not require
special level of preparedness. But experienced coaches strongly
It is advised to pay attention even to trifles, so that the
The exercise brought the desired results in the shortest possible time. For
correct exercise is necessary:
- Prepare a platform for training. To
do this, we lay the mat on the floor and sit on it. At the same time you need
understand that during the execution of the Russian twist only the buttocks
will be our fulcrum.
- Tighten the rectus abdominis and tear away from the surface.
legs and torso. Lower limbs should be
slightly bent at the knee joints, and the upper – straightened
and reduced to the body. Last in relation to the plane of the body
need to keep straight and at some angle. So we took
the original position, keeping that person gets persistent
статическое напряжение на группу мышц брюшного press.
- Go to dynamic movements. For этого
inhale and, without changing the position of the lower extremities, exhale with
turning the case to the right. At the moment we stay at one point and
burn through the abdominal muscles. After we return to the starting position and
make an identical movement, but to the left. Repeating
the required number of times.
Clearly see how to properly perform the above
movement, you can in this video.
To повысить интенсивность напряжения, используются различные
Russian twist variations:
- Perform an exercise with fixed
kicks. The essence of the exercise is that the partner either
a device that will help immobilize the lower limbs
cornering will allow the latter to focus on more
intense body movements.
- Performing a knee lift. This variation
allows slightly, but to complicate the exercise. By doing
turning to the side, a person needs to bring closer to the body and
take the side of the same half to the side opposite to the hands
body. You can also supplement the torso turns with a “bicycle”.
- Russian twist on fitball. For выполнения
we lay back on the ball, arrange our feet wider than shoulder level, so that
they stood exactly and firmly on the surface. Bend your knees under the straight
angle, arms stretch in front of the body. Next, perform turns
By doing последней вариации стоит помнить о том, что
fitball is worth rolling over the back of the shoulders, and the final
amplitude will determine the parallel position of the hands to the floor.
For этой разновидности упражнения характерна большая безопасность
in relation to the spinal column.
- Execution with additional burdening. For
more complications can be taken into the hands of small dumbbells, pancakes from
barbells, weights or other convenient to hold on elongated
hands weighting. If you decide to take a significant weight, bend
arms in elbow joints for easier execution.
- Russian twist with pelvic twists instead
torso. This variation is used to shift the center.
напряжения на нижнюю часть брюшного press. With the occupation of the original
body positions will now be on the surface, and legs raised up
and bent at the knee joints at right angles. To support
balance, hands can be spread apart. Next, move the knees,
as they did with the body, to the left and right sides. Watch out for
so that the loin does not bend.
- Russian twist with T-barbell. Perform in
standing position, with legs bent at the knee joints,
located at shoulder width. T-bar in the initial position
keep straight ahead in straight arms. At the same time hold the neck
for the end closer to which the pancake / pancakes are located. Remember
what to do the exercise is with your back straight, without bending
in the lumbar region, keep the abdominal muscles in constant
(static) voltage. Hands with a barbell translate to the side
at the extreme possible point, twisting the hull and thighs.
General rules and recommendations
To получить как можно больше от упражнения, стоит
follow these recommendations:
- By doing русского твиста не раскачивайте корпус
back and forth, try to keep it straight.
- Reaching the end point, linger for a couple of seconds and
produce a peak contraction, further straining the muscles
- Keep your legs on the weight, not dropping them to the floor.
- By choosing a low torso, you can achieve
maximum stress on the right muscle groups. The main thing is to keep
this angle throughout the whole approach.
- To провести больше повторений, вам следует правильно
- If you feel the progress – use weighting.
- Begin to perform Russian twist with 4 sets of 20 repetitions
(20 folds on each side).
Common Mistakes and Safety
Russian twist can do absolutely everything – and experienced athletes
and newbies. Mistakes and injuries are rare, but to ensure
maximum safety and correct execution, it is worth remembering
- The deviation of the head back during the exercise can
lead to redistribution of tension and stretching of the neck muscles.
- Pressing the chin to the chest can have the same effect
as in the situation above.
- Performing Russian twist is not recommended for people who
have back problems of various origins. As in the first
two cases, twisting the torso can harm the spinal
post and posture of man.
In order to avoid mistakes the first trainings are recommended.
under the supervision of a coach or a more experienced athlete.
Despite the fact that there are many different exercises on
development of abdominal muscles, Russian twist is considered one of
best, because it allows you to stress stress and increase either
reduce the intensity of the load due to the wide variation.