How to practice Russian rotation? Where to practice Russian rotation?

Among the exercise movements, Russian rotation is one of the best movements, and Russian rotation has many exercise effects, but no matter what movements it is, there are some details. Some people still know how to practice Russian rotation. So, how to practice Russian rotation? Where to practice Russian rotation? Let’s learn about it together!

How to practice Russian rotation

　　1. Prepare the movement

　　If you want to do Russian rotation, you must first lie in a supportive On the plane, it is best to lay a yoga mat or something on the floor, and then lie on it, lay 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 on the ground and sticking to the ground. The two arms are straight, keeping them perpendicular to the ground, and holding them together.

2. Essays

2. Preparation for the movements, and we can officially start the exercise. First, we must use our waist and abdomen. The strength of the muscles is contracted, the upper body is raised, twisted to one side, and the two arms can be 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. Pay attention to the amplitude higher to allow the muscles to be fully trained.

Where to practice in Russia?

　　The oblique muscles and side waist.

　　Lying on the ground Cross the calves on the board, keep the back flat, the knees slightly bent, and the feet twisted together can maintain stability. Keep the ischiasis stable and lift the chest cavity and waist, and build a V-shaped shape with the torso and thighs. The arms are completely stretched forward, perpendicular to the body, and hold both hands together.

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