Twist Russes: Musculation | Astroveda

Russian shots: essential exercise to strengthen your core

In the world of bodybuilding, there are a multitude of exercises that can help you achieve your fitness goals. Among these exercises, Russian twists are distinguished as an effective movement to strengthen the trunk, improve stability and promote better posture.

In this article, we will be deepened the benefits of the Russian twists, their correct execution, the advice to avoid current errors, as well as some variants to revive the training.

What is the Russian turning point?

The Russian turning point is an exercise in rotation of the trunk that mainly affects the abdominal muscles, in particular the obliques. It is often practiced with a weight, such as a handlebar or a medical ball, but it can also be made free for beginners.

This movement is particularly appreciated for its simplicity and effectiveness and can be integrated into almost all training programs, whether for muscle strengthening, for weight loss or for improving general physical conditions.

Benefits of Russian torsion

1. Strengthening of the nucleus : Russian strokes urge the deep muscles of the abdomen, in particular the internal and external obliques, the transversal of the abdomen and the right of the abdomen. A solid nucleus is essential to stabilize the body for other exercises, which can reduce the risk of injury.
2. Improvement of posture : By strengthening the muscles of the trunk, the Russian twists allow you to maintain a correct posture, essential for good musculoskeletal health. A better posture can also reduce back pain and improve general balance.
3. Greater mobility : This exercise promotes the rotation of the trunk, which is crucial for daily and sporting activities that require flexibility of the upper body. Better can also improve your performance in other exercises, such as squats or Earth mobility elevations.
4. Burning Calorie : Incorporate Russian twists in your routine can also increase the caloric expenses, thus helping weight loss. By involving several muscle groups, this exercise can contribute to a more active metabolism.
5. Strengthen the shoulders and back : Although the Russian twists are mainly affecting the nucleus, they also require the shoulders and back muscles, which contributes to harmonious muscle development and better stability during complex movements.

How to manage a Russian turning point?

Here is a step guide to make a Russian turning point correctly:

1. Starting position : Sit on the floor, bent knees and flat feet. Lightly tilt the bust back, keeping your back straight and shoulders back.
2. Weight : Keep a handlebar or medicine with both hands, near the chest. Make sure your weight is suitable for physical level level.
3. Movement : While keeping the lower body stable, slowly turn the chest to the right, moving the weight near the hip. Avoid moving your legs; They must remain fixed to isolate the work of the ABS. Back to the center, then repeat the movement on the left.
4. Breathing : Inspires returning to the center and exhale during rotation. Controlled breathing can help maintain concentration and improve performance.
5. Evidence : Perform 10-15 repetitions on each side, for a series from 2 to 3. You can adjust the number of repetitions based on your physical form and experience level.

Tips to avoid current errors

• Do not force the rotation : Listen to your body and do not force the rotation if you feel uncomfortable.
• Keep your back straight : Avoid bending or leaning backwards, as it could cause pain.
• Involve the nucleus : Before starting the movement, contract the abs to stabilize your body.
• Check the movement : Avoid fast movements and shots. A controlled movement is more effective and reduces the risk of injury.

Variants of the Russian turning point

To avoid monotony and continue to progress, here are some creative variants: