Russian Twist

طريقة الأداء

1. 01Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. 02Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
3. 03Twist your torso to the right side until your arms are parallel with the floor while breathing out.
4. 04Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
5. 05Repeat for the recommended amount of repetitions.

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.