How to do the Russian rotation with the most effective

I believe that friends who like fitness usually pay attention to the issues of chest muscles and abdominal muscles. However, when practicing abdominal muscles, many people only pay attention to the transverse abdominal muscles and rectus abdominal muscles. They often ignore oblique abdominal muscles and are not very clear about how to practice oblique abdominal muscles. In fact, if you want to achieve this goal, you can do Russian rotation. This action can not only exercise the flexibility of the waist and abdominal muscles, but also effectively exercise oblique abdominal muscles. So what should Russian rotations do? Let's take a look together.

Prepare for movements

Want to do it In Russia, the first thing to do is to lie on a supporting plane. It is best to lay a yoga mat or something on the floor, and then lie on it. Just like doing sit-ups, put your calves and feet flat and your knees slightly bent. In order to maintain stability and balance, your feet can be twisted slightly together. The upper body is lying flat and attached to the ground. The two arms are straightened, keeping them perpendicular to the ground, and holding them together.

　　Essentials of movement

　　Be ready for the movement, and we can officially start the exercise. First, we must use our waists. Abdomen strength, contract the muscles there, drive the upper body up, twist to one side, and keep the two arms parallel to the ground. After pausing for a few seconds, return to the original preparation posture, and then do an action in the opposite direction. You can also complete several sets of movements on one side first, and then do the other side. The amplitude of attention must be higher to allow the muscles to be fully exercised.

Precautions

There are several things to pay attention to when doing Russian rotation. First, you must ensure the stability of the lower body, during the exercise process You can't shake left and right in the middle. If your feet really cannot be fixed and stable, you can use external forces. Then there is the problem of weight bearing. For experienced people, you can try to bear weight. When exercising, you can hold a dumbbell or something in your hand, which can better exercise the muscles and take effect faster.

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