Russian twist Ini adalah latihan yang populer di kalangan atlet karena membantu gerakan memutar dan memungkinkan Anda mengubah arah dengan cepat. The Russian twist is a fantastic core exercise that, when done correctly, strengthens your entire midsection. It’s an ab workout that’ll shred your midsection, melt off love handles, and build core strength. The movement can enhance core strength, stability, and flexibility. It involves sitting on the floor with your legs bent and twisting your torso from side to side while holding a weight or medicine ball. (United States) What are good complementing exercises for the. Author. May 12, 2025 · Russian twists are great for strengthening your oblique and lower back muscles in addition to your abdominal muscles. Jan 18, 2021 · Cos'è il Russian Twist. L’exercice du russian twist est une alternative intéressante à ces deux mouvements de base dans la mesure où il permet de faire des abdos en privilégiant la contraction des muscles obliques. It can strengthen the core, obliques and back, as well as enhancing your balance and stability. The popular move — which involves a seated, side-to-side action — targets your transverse abdominis (deep core), rectus abdominis (six-pack muscles) and obliques (sides of your torso), says Sam Becourtney, DPT, CSCS, physical therapist at Bespoke Treatments. Learn how to do the Russian twist, a core exercise that works the abdomen, shoulders, and hips. Incluir o toque russo em seu treino pode desbloquear melhor força, estabilidade e postura do core. The Russian twist is considered one of the most beneficial exercises for shoulder and abdominal strength. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core. he Russian Twist is a great exercise that helps build strength in your core, particularly in abs and your obliques (The muscles running down the side of your abs). OK, now I am going to demonstrate how to do a Russian twist. Naast een volledige uitleg lichten we ook de aandachtspunten, verschillende varianten én de alternatieven toe. Here's how to do it the right way. Sounds simple, but it’s worth checking your Nov 13, 2024 · Strengthen your core and obliques with the Russian Twist! This essential core exercise is perfect for building stability, enhancing rotational strength, and toning your midsection. Näin varmistat, että saat liikkeestä parhaan mahdollisen hyödyn samalla kun minimoit loukkaantumisriskin. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. But contributing to your good looks Jul 19, 2023 · Which muscles does the Russian twist work? “The muscles on the side of your abs are targeted, but the Russian twist is great because it works your whole core including the lower back muscles, the deep abdominal muscles (called the transversus abdominis) and your rectus abdominus,” says certified personal trainer Amber Sayer. Aug 30, 2024 · Gerain0812 / Shutterstock Did you know that the Russian twist got its name from Soviet soldiers who trained during the Cold War? This core-strengthening exercise involves rotational movements that El Russian Twist es un ejercicio efectivo y popular que se enfoca en fortalecer el core, sobre todo los músculos oblicuos. Jul 26, 2021 · De nombreux pratiquants de musculation et de fitness privilégient les crunchs ou le gainage pour travailler les muscles de leur sangle abdominale. Sep 22, 2022 · Russian Twist Instructions. Avoid common mistakes and progress the exercise with variations and tips. Come check out the new Livestrong Woman with our Livestrong Essentials Series! These minute long exercise tutorials will teach you the proper technique and Russian twist exercise guide with instructions, demonstration, calories burned and muscles worked. Find out the benefits, proper form, and variations of this move, such as weighted, cross-legged, and decline twists. It's an excellent choice if you're looking to target your obliques and other key stabilizing muscles in the torso. When performing the banded Russian twist, it’s important to use proper form to avoid injury. It also engages the frontal six-pack ab muscles, core, hips, and shoulders. Esecuzione. To do it, you simply lift your feet off the floor and twist from side to side. Find out the technique, variations, and benefits of this exercise for sports and fitness. The Russian twist is a core training staple that is The Russian Twist is an exercise that targets the oblique muscles. Ćwiczenie russian twist to z pewnością nie pozycja dla początkujących, ale jeżeli masz silne mięśnie brzucha, a chcesz mieć jeszcze silniejsze — z pewnością jest dla Ciebie. Trainers break down how to do this move, including variations to make it harder and easier. In this exercise, the torso is twisted from side to side while seated, frequently with the feet raised and the hands gripping a medicine ball or weight. Descubre cómo hacer Russian Twist, también conocido como giros rusos. Oct 29, 2023 · Welcome to our comprehensive tutorial on how to perform a Russian Twist, a dynamic core exercise that targets your obliques and strengthens your midsection. Jun 4, 2020 · The Russian twist is a simple, yet effective core exercise that works the obliques. Twist torso to the left side, but keep the rest of your body stable. Jan 31, 2025 · Russian Twists können mit dem Körpergewicht, Zusatzgewicht oder einem Partner durchgeführt werden und zielen auf die seitlichen Bauchmuskeln ab. Le Russian Twist est un exercice qui permet de renforcer sa sangle abdominale, et notamment les muscles obliques. Many exercisers and athletes incorporate the Russian twist into their fitness regimen for its potential to aid in developing a toned and strong midsection. "This exercise can be super useful in Esecuzione. Keep your core muscles working the whole time, and try not to twist too far or too quickly. The easiest aspect of the Russian twist is how easily Jan 23, 2024 · It’s no surprise that the Russian twist continues to be a popular exercise. Nov 19, 2024 · Russian Twist Nasıl Yapılır? Russian Twist egzersizinin etkili olabilmesi için doğru form ve teknik büyük önem taşır. Aug 23, 2020 · The Russian twist is an isolation pull exercise targeting the obliques. Works: abdominal muscles / Sep 21, 2021 · For the Russian twist, begin by using a weight that you can control for 2–3 sets of 5–10 repetitions on each side. Learn proper form, discover all health benefits and choose a workout. No nosso s Jul 10, 2024 · The Russian twist is a dynamic abdominal exercise that's more than just a twist — it's a core-strengthening powerhouse. 🌟 En este video, te guiaremos a través de la forma correcta de realizar el Russian Twist. The iliopsoas (hip flexors), tensor fasciae latae (hip abductor), rectus femoris Feb 12, 2024 · Kuinka tehdä russian twist. The twisting motion of the Russian twist is the key to this move. Es un movimiento dinámico que puede hacerse con peso adicional con frecuencia y facilidad en diferentes tipos de rutinas de entrenamiento abdominal y resistencia. Her harekette olduğu gibi bu egzersizde de temel prensiplere dikkat ederek uygulamak hem sakatlanma riskini azaltır hem de maksimum fayda sağlar. Jun 13, 2022 · The Russian twist is a staple ab workout, but the way that most people do the move is ineffective and even bad for your back. | modusX Apr 18, 2025 · 74. L’esecuzione del twist russo per gli addominali non è semplice, soprattutto per chi ha un addome non sufficientemente allenato. Learn how to do it along with variations. Choose a weight that allows you to maintain good technique throughout all sets and repetitions. Are you looking forward to elevating your workout routine with a Russian twist? This article has everything you need to know. When it comes to strengthening the core and improving overall fitness, few exercises are as versatile and effective as the Russian Twist. Step-by-Step Instructions Getting the Russian twist exercise right from the start The Russian Twist is a gym favorite, but it’s often executed incorrectly, turning the movement into what I call the “Russian Tap. Jul 28, 2023 · The phrase "Russian twist" may sound like some sort of dance move, but it's not quite. The rotation you complete when doing the Russian Twist is different to normal abdominal crunch exercises, in that you work through lateral flexion. Se questo è il tuo caso, prova ad eseguirlo con un numero di ripetizioni più basso, una pausa più lunga tra una serie e l’altra o con una variante più semplice prima di passare alla tradizionale. Keep reading for a more detailed explanation on perfecting your form. . T. Apr 16, 2025 · The Russian Twist is a core-strengthening exercise that targets the obliques and helps improve rotational stability and balance. Strengthen your core and tone your abs in no time!#RussianTwist #CoreWorkout #HomeWorkout #Abs #Fit Mar 10, 2025 · Key Takeaways. Sep 8, 2023 · Learn the proper form and technique of the Russian twist, a core exercise that targets your abs and obliques. Attention toutefois à bien le réaliser, afin d'éviter de vous faire mal au dos. Athletes use it to perform circular motions, which is obvious in sports. To master it, maintain a straight back, engage your core, and rotate your torso with controlled movements. In this video, we’ll walk you through everything you need to know: How to Perform the Russian Twist: Step-by-step guide to perfect form Common Mistakes to Avoid: Tips to get the most out of your workout Beginner Jan 31, 2024 · Beneficios de los russian twists. Por medio de este ejercicio, se pueden encontrar unos cuantos beneficios para el cuerpo, como los siguientes: Mayor fuerza en el core. This simple yet powerful exercise targets multiple muscle groups in your torso, providing a great way to enhance stability, improve posture, and build functional strength. The seated Russian twist is a core workout that strengthens the entire core while working the oblique muscles. Start off with your knees bent and your back at a 45-degree angle to the floor. Cet exercice est également intéressant pour travailler l’équilibre, mais aussi le gainage des Neste vídeo, ensinaremos como fazer Russian Twist de forma correta, incluindo uma adaptação para iniciantes que estão buscando fortalecer o abdome. Apr 5, 2023 · De russian twist is een populaire oefening voor de buikspieren. Start in a seated position with heels on the ground and knees bent, hands behind head. In the quest for an ab blasting workout, targeted exercises that engage Apr 10, 2021 · Russian Twist With Hands Behind Head. Questa tecnica di allenamento dal nome particolare, è in realtà molto popolare ed è considerata uno dei migliori esercizi per rafforzare il core e gli addominali, soprattutto gli obliqui interni ed esterni. Jan 17, 2024 · The Russian Twist is a core exercise that targets the abdominal muscles, focusing on the obliques. We also have the deets on variations, tips, benefits. In dit artikel bespreken we hoe je deze oefening correct uit kunt voeren. Jul 18, 2018 · Tiger Fitness CMO Marc Lobliner details how to perform the Russian twist exercise. Bicycle Crunches: Bicycle crunches work in tandem with Russian Twists as they both focus on the obliques and the rectus abdominis, improving overall abdominal strength and endurance. By using your muscles to rotate from side to side, you are firing up the muscle fibers around your waist (the obliques) as well as pulling in the lower abs for a strong, flat tummy. Para quem entende a importância de músculos centrais na vida cotidiana, velhas pranchas clássicas e abdominais pode rapidamente ficar obsoleto. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. Jan 8, 2022 · What muscles does the Russian twist work? While it is a core exercise, the Russian twist works more than just your abs, or rectus abdominus, the muscles that run vertically along the front of your Oct 27, 2023 · Few ab exercises fire up your midsection like Russian twists. Oct 9, 2024 · If you are looking for a core exercise that can help you increase rotational stability and athletic performance, Russian twists are for you. L'esercizio allena il core, ossia tutto quel gruppo di muscoli che formando un ingranaggio perfetto, proteggono e sostengono la colonna vertebrale. A simple ab exercise with serious results, it can be done with or without equipment — the only thing you need to get started is some floor space and core strength. info/FB_ExclusiveRussian Twists are a great a e stai cercando un esercizio davvero efficace per allenare gli addominali, il russian twist potrebbe essere la risposta che stai cercando. Russian Twist instruction video & exercise guide! Learn how to do russian twist using correct technique for maximum results! May 4, 2024 · Video by Elite Physique Training – Gareth Sapstead. NEW: Exclusive workout videos + 5, 10 & 30 Day Workout Challenges here on YouTube - Click “Join” @ https://gofb. Russian Twist?. Mar 6, 2024 · Les rotations russes (en anglais russian twist) sont un exercice très efficace qui cible les muscles obliques externes et internes, qui assurent les rotations du buste et les flexions latérales. Apr 22, 2025 · The Russian twist is an efficient, effective abs exercise. Learn how to do the perfect technique for the Russian Twist, the different progressions, and the most common mistakes people make. Jun 30, 2022 · Find out how to do a Russian twist. Russian Twist is one of the more common core exercises. This exercise enhances better balance and stability while giving you an improved posture. Desde l Jan 20, 2024 · ロシアンツイスト（Russian Twist）腹筋をねじる動作により体幹を強化するトレーニングです。ダンベルやメディシンボールを使ってより強い負荷をかけることもできます。ターゲットは腹斜筋、腹直筋、腸腰筋。基本的な方法と正しいフォーム・やり方のコツ・安全と注意事項・応用編（他の Jul 1, 2022 · Want to tone your core, hips & shoulders? Try these russian twist exercises that will help you improve your balance and stability. Twist Rusia adalah cara sederhana dan efektif untuk mengencangkan otot inti, bahu, dan pinggul Anda. El core incluye a los abdominales, los lumbares, los músculos de la pelvis, los glúteos y la musculatura profunda de la columna. Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. Conoce cuáles son los músculos trabajados y qué beneficios aportan. Du möchtest lernen, wie man Russian Twist richtig macht? In diesem Video erklären wir dir, wie du diese effektive Bauchübung richtig machst und worauf du ach. Serg Bayracny. 🔄💪 Russian Twist: La Ruta Hacia unos Oblicuos Poderosos. Nov 25, 2024 · Introduction. Here's a step-by-step guide on how to perform this exercise. Learn how to do Russian twists with perfect form at home. Learn what muscles are used, the health benefits of Russian twists, and tips about mistakes to avoid. Tehokkaan Russian Twist -harjoituksen suorittaminen vaatii oikean tekniikan. Feb 12, 2025 · Learn how to do a Russian twist, a core exercise that targets your abdominal muscles and improves your balance and posture. Il Russian Twist è uno dei migliori esercizi per gli addominali spesso utilizzato per allenare gli obliqui ed i “fianchi”. Sep 12, 2024 · "Russian twist works in conjunction with the muscles of your lower back and hips to enable you to rotate your body with more power," Norman says. ” Sep 11, 2024 · The Russian twist is a workout that targets the core, hips, and shoulders. The Russian Twist is a classic core exercise that has been used for decades to strengthen the abdominal muscles. How to Perform the Russian Twist You can perform the Russian twist using only your bodyweight or with added weight like a kettlebell, medicine ball, cable apparatus, weight plate or dumbbell. ddoumi vetf mbai itnvi feclv kct ggv klnupe ujriln xsjqd