Cable Russian Twists

طريقة الأداء

1. 01Connect a standard handle attachment, and position the cable to a middle pulley position.
2. 02Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
3. 03Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
4. 04Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
5. 05Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
6. 06Repeat the same movement to failure.
7. 07Then, reposition and repeat the same series of movements on the opposite side.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.