There are many adaptations of the Russian twist. Avoid letting your hips drop, turning your feet, or using the momentum of your body. You’ll want to focus on your balance, posture, and stability ball control. It’s important to maintain your posture throughout the entire exercise. Keep your feet flat on the ground and your back straight while turning to the opposite side. Then, twist, using your stomach and shoulders to rotate onto one shoulder. Hold your arms straight in front of your chest, keeping your palms together. Make sure your knees are bent at a 90-degree angle. You’ll want your upper back on the ball with your hips held out straight in front of your body. You will start by lying on top of a stability ball to do a standard Russian twist. Secondary muscles that are activated by the Russian twist include: The activated muscles are mostly layered over top of each other in your general stomach and intestinal area. Your obliques work as secondary stabilizers and movers. Its primary purpose is to activate your abdominal muscle group located over the lower portion of your torso. The Russian twist is an isolation exercise. Russian twists primarily target three main muscles: This exercise got its name because it was used in the Cold War by Russian soldiers. It’s an exercise widely used by athletes. This movement brings great rotation into your core. To do a Russian twist, you’ll rotate your torso from side to side while sitting in an upright position with your feet lifted off the ground. This move works your obliques while also targeting your shoulders and hips. Russian twists are a great core exercise. You can make it more challenging or easier depending on where you are in your fitness journey. The best part about the Russian twist is that it is an easy exercise to modify. They’re straightforward, and after a few repetitions, you’ll really feel them working your core. If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.Russian twists are a great beginner exercise. You can also try the Russian Twist on an Exercise Ball and Core Rotation on an Exercise Ball variations. Increase the weight and straighten your arms for increased difficulty.Īs you become more proficient, lean back a little further, up to 45 degrees.įor a real challenge, try it with your heels lifted off the floor. You can make this exercise easier by using a lighter weight, or by bending your arms slightly, bringing the weight in towards your body. You should feel it working your abdominal muscles. Sit tall, keeping your abdominal muscles engaged, your chest up and your back flat throughout. Repeat for the desired number of repetitions on each side.Return to starting position and repeat to your right side.Turn your chest and arms to your left, taking the weight towards the ground.Start by sitting on the floor, leaning slightly back with your knees bent and heels on the ground, and holding a weight with your arms out in front of you.See How Much Weight Should I Lift? for more information. If you are performing this exercise as part of a Golf Loopy Train like a Champion System programme workout, you should be able to complete the prescribed number of reps in the allotted time with proper form – adjust your tempo accordingly. The last couple of reps should be very difficult, but make sure that you can perform them properly. This is dedicated strength exercise, so choose a weight that is heavy enough to make the movement challenging, but enables you to complete all of your repetitions (reps) with proper form. For a different challenge, you can also try it while holding an exercise ball. You can use a medicine ball (featured), weight plate, dumbbell, or something similar. This exercise requires a weight that can be comfortably held in both hands. The Russian Twist Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries. The Russian Twist Exercise is a classic movement that will build strength and power in your abs while increasing the range of motion and the power of your core rotation, which is crucial for a great golf swing.
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