What to do if you can't do Russian rotation

People who like fitness will pay more attention to the exercises of the chest muscles and abdominal muscles, especially the exercises of the abdominal muscles, which can well demonstrate a person's gender charm. However, many people who practice abdominal muscles will pay special attention to the exercises of the transverse abdominal muscles and rectus abdominal muscles, and ignore the oblique abdominal muscles. In order to exercise the oblique abdominal muscles well, you can do the Russian rotation. However, many people can't get up when they first started doing Russian rotation. What should they do when they encounter this problem? Let's take a look together today.

How to do Russian rotation

To do Russian rotation, you need to lie flat. This requires a relatively supportive plane, but it cannot be too hard at the same time, which can easily damage the joints of the waist and back. It is best to lay a practice pad on the floor. The preparation movement is similar to sit-ups. The upper body is lying flat, and the knees can be bent slightly. When you start doing it, use the power of your waist and abdomen to drive your upper body up, twist to one side, until your arms are parallel to the ground, and then exercise the other side.

What should I do if Russia can't move?

Many people just start doing Russian. When rotating, you will encounter problems that you cannot get up. At this time, we can fix our feet, which will be much better. If we still cannot get up well, we can first exercise the strength of our waist and abdomen and do some crimps and reverse crimps. The muscles of the waist and abdomen are developed, so it is easier to do Russian rotation. If there is still a problem, it may be that there are symptoms of the lumbar spine, then don’t force yourself to do this action, as it will easily cause more serious damage.

　　Precautions for Russian rotation

　　When we are doing Russian rotation When the lower limbs must be stable and avoid swaying left and right during movement. This will disperse the strength and not stimulate the lateral abdominal muscles. If you cannot stabilize your feet, you can use external forces to stabilize them. For those who want to bear weight, you should stop at the right time and not bear too much weight at once. You can try a light dumbbell first, and then increase the weight appropriately after you are proficient.

Editor's recommendation:

How many Russian rotations are effective in a day

How to do Russian rotations are the most effective