What is a Russian twist?

Russian reversals are abdominal exercises that build explosiveness in the basic muscles and help develop abdominal muscles. The exercise includes the balance of the buttocks on the floor and at the same time twisting the upper body to the left and right. Along with AB exercises, such as sit-up and crush, Russian twists are vital to reach a flat stomach or "six packages". They are also beneficial for athletes who participate in sports that require an explosive movement of the upper body such as baseball, box, golf and hockey. The athlete should then bend the knees to the starting position of the standard session-the role should be at an angle of 90 degrees and thighs and shins should be about 45 degrees from the floor. The athlete then lifts his torso from the floor until it is also about 45 degrees. The arms should be directly in front of the athlete, the wirce located just above the knees without touching them.

From this position, the athlete begins a Russian reversal by turning the upper TrUPU so that the arms move either to the right or left. Once he turned as far as possible in one direction, the athlete should return his arms to the starting position before turning in the opposite direction. The slower the movement of the reversal is, the more intense the Russian abdominal muscles will be.

There are several variations of Russian reversal. Instead of stretching the arms straight, the athlete can grip his hands together or bend his arms and hold his hands in a "prayer" position. It is also possible to carry out a permanent Russian reversal by holding a weighted dumbbell on his shoulders during a reversal. There is also the stability of the ball of Russian reversal, which involves the execution of a standard Russian reversal, while the defense upper torso for stability. It is also possible to add intensity to a standard Russian reversal simply by holding weights in your hands when performing exercises.

Regardless of which variations the athlete chooses, it is important to maintain control and the right form during exercise. During twisting, the back should always remain straight and should not be on the shouldersNo curve. During exercise, the legs could also slightly rise, but it is important to keep them at bending at a consistent angle, as it helps to insulate the abdominal muscles. The head should remain in line with the shoulders at all times.