Here is gymates how to guide:
Russian twists are a popular exercise that can help strengthen your core muscles, especially your obliques. However, like any exercise, it’s important to perform it safely to avoid injury. Here’s a step-by-step guide to safely perform Russian twists:
- Sit on the floor with your knees bent and your feet flat on the ground. Lean back slightly, so your torso is at about a 45-degree angle to the ground. Keep your back straight and engage your core muscles to stabilize your spine.
- Hold a weight, such as a medicine ball, dumbbell, or kettlebell, with both hands. Start with a lighter weight and gradually increase as you get stronger.
- Twist your torso to the right, bringing the weight to your right hip. Keep your arms straight, and don’t let your shoulders hunch up towards your ears. Exhale as you twist.
- Pause briefly at the bottom of the twist, then twist back to the left, bringing the weight to your left hip. Inhale as you twist.
- Keep your feet on the ground throughout the exercise, and avoid lifting them off the ground or crossing them over each other.
- Perform the exercise for the desired number of reps, then rest and repeat for additional sets.
Some additional tips to ensure safety and effectiveness of Russian twist exercise:
- Avoid using momentum to twist, and focus on using your core muscles to rotate your torso.
- Don’t twist too far or too fast, as this can put excessive strain on your spine and increase your risk of injury.
- If you have any existing back or spinal issues, consult with your healthcare provider before attempting this exercise, and modify or skip it as necessary.
- Listen to your body and stop the exercise immediately if you experience any pain or discomfort.