Today we go with a very simple but very effective exercise to work the abdomen and shoulders, nothing more and nothing less than the Russian Twist. With this movement, one of the main ones in the Routines of Cross Training, you will get the waist and work the obliques. Not only will you be able to work the abdominal area, but also your spine will be reinforced, since this exercise helps strengthen it and avoid annoying pain, especially for those who spend hours and hours in front of a computer in the office or at home. Next we will tell you what the Russian Twist are, how to execute it and 5 variations with different accessories.
What are the Russian Twist?
We love the Russian Twist! Because? The reason is very simple, this exercise tan simple You can do people from all levels, Both beginners in Cross Training and those most experienced athletes in this discipline. Depending on your level you can add load and increase the difficulty of exercise. The Russian Twist, also known as "Russian turns", consist mainly in turning the torso carrying their hands from one place to another without moving their legs, so that The abdomen must remain contracted To stabilize the whole body. Depending on the physical level of the athlete, you can use a weight, medicinal ball, kettlebell or other material. However, if you just started in the world of Cross Training, The most advisable thing is to perform this movement without material, because when using your back and abdomen they will have to make more effort, and if you do not master the technique your spine can be seen resentful. Remember that, as is the case with other Cross Training exercises, it is essential to know and execute the technique to avoid any type of injury that may cause you discomfort. If you have any type of doubt, you can consult your coach to guide you in the realization of this exercise.
How to do the Russian Twist
One of the advantages of Russian turns is that To do them you only need a mat. As we have already mentioned, if you have the appropriate physical level, you can increase the difficulty by adding weight to the exercise. Steps to follow:- To start, place yourself on a mat and lean your torso back until you get positioning at an angle of 45º.
- Then, bend the knees and slightly raise their feet so that they do not touch the ground, so that the only point of support with the soil is the buttocks. The abdomen must be contracted at all times. If you are a beginner and do not have much strength in the abdominal area, keep your feet on the ground to avoid overloading your back.
- Now it's time to give it some cane. You must move your torso carrying your hands from side to side. If you decide to use a weight, an album, a kettlebell or any other type of weight, ensure that the object you have in your hands does not touch the ground every time you turn. It is better to do this exercise slowly and controlled than quickly and without control.
- Make 15 or 20 repetition series each.
It is fundamental Maintain a correct position and prevent the back More than due, therefore, it is important that you keep the abdomen contracted. In the following video you can see in detail how to do Russian Twist:
What muscles are working when making Russian turns?
If you run this exercise well, the Russian Twist can become very effective, especially for the area of the core. These are the muscles that are most worked with this movement:- Oblique abdomen (internal and external)
- Greater abdomen rectum
- Lumbar
- Hip flexors
5 variations to make Russian Twist with accessories
There are many variations that this exercise allows, among them, we highlight these 5 ways to make Russian turns with accessories:✅ Russian Twist with dumbbells
To perform this movement, take some dumbbells with both hands and break the trunk carrying the weight from one side to another as in the following example:
✅ Russian turn with kettlebell
The variation with bar is executed in a similar way to the dumbbell version, but in this case using a kettlebell. In the following video you can see how to do it in detail:
