What is Russian twist? How to practice russian twist properly

In the list of effective belly fat loss exercises, there are many simple exercises that are highly effective. One of them is the russian twist. According to the fitness trainer, you do not need any equipment for this exercise and still help reduce belly fat quickly. In particular, twisting movements have a great impact on the intercostal muscle group, making the muscle area clear and beautiful.

The russian twist is an effective way to build core and shoulder muscles. This is a popular exercise among athletes because it supports rotation.

It seems like a simple move, but it requires the participation of many muscle groups. This exercise is very easy to do and requires no tools. Therefore, russian twist is ranked in the top of the  most effective exercises to reduce belly fat before sleeping .

What is Russian twist?

Translated into Vietnamese, russian twist means Russian twist and this is a simple belly fat loss exercise that many people apply. Fitness experts say, russian twist is classified as a compound exercise, strong impact on the abdomen and related muscle groups including the lower back and shoulders. Regular and correct russian twist exercises will help you lose belly fat, build toned abdominal muscles and specifically, clearly cut intercostal muscles.

In addition, this exercise also helps strengthen the lower back and partially affects the shoulder muscles to help the shoulders work better. Russian twist has many different ways to practice, can practice with bare hands or with equipment suitable for all subjects.

Russian twist means Russian twist and this is a simple but very effective belly fat loss exercise

How to practice russian twist properly

It can be said that the russian twist is a "small but martial" exercise because the implementation is simple, easy to practice, but the effect it brings to the practitioner is great. According to the trainers, you can do the basic russian twist exercise by following these steps: 

• Sit on the floor, knees bent, heels touching the floor, heels shoulder-width apart, hips and toes pointed toward the ceiling. 
• The body leans slightly back, hands clasped or stretched out in front of the body, eyes looking forward. At this point, your torso and thighs form a V shape and this is the starting position.
• Keep your buttocks and lower body on the floor. Exhale, twist your upper body and arms to the right. 
• Pause for a few seconds, then inhale while twisting back to the starting position. Continue twisting to the left, pause for a few seconds and return to the starting position. 
• Repeat the above steps until you have reached the required number of repetitions.

Notes when practicing russian twist

In fact, the basic russian twist exercise requires no equipment and is quite simple for anyone, especially beginners. However, to ensure safety and achieve the highest efficiency, coaches note a few basic things as follows:

• Before starting the exercise, you should warm up the body thoroughly to warm up the muscles and help increase the effectiveness of the exercises.
• When you first practice, you should fix your feet on the floor and keep your lower body in place to practice the right movements.
• During the exercise, the distance of the two hands also needs to be kept fixed, only twisting the shoulder joint.
• Breathe evenly and deeply while performing the movement. The standard breathing rate is to exhale as you twist to the side and inhale as you return to the starting position.
• Your abs should be kept tight throughout the exercise and your back should be straight to avoid injury.
• Your eyes can look ahead or move according to hand movements, which is most comfortable.

The russian twist exercise has many ways to practice, can be without equipment and is quite simple to perform

Variation exercises of russian twist 

russian twist leg lift exercise

This is the most commonly used russian twist exercise because it also requires no equipment and gives better results than the basic exercise. With this variation, your heels lift off the floor, increasing the weight and difficulty of the exercise. The movements are almost the same as the basic exercise, but you need to remember that when turning to the right, the knee is slightly turned to the left and vice versa.

Weighted russian twist exercise 

Weighted russian twist is an exercise similar to the russian twist that lifts your legs and holds an extra heavy object in your hands. You can use equipment like barbells, or anything heavy enough to use in this exercise. The movements and breathing performed are similar to the leg lift russian twist exercise.

Weighted russian twist is an exercise to raise your legs and hold an extra heavy object in your hands

Decline bench russian twist exercise 

The Decline bench russian twist is a variation on the ab machine. In this type of exercise, you can either sit on an exercise bench with your hands clasped together or hold a weight and hold it in front of your chest. Instead of doing the usual crunches up and down, you do the same rotation as the basic russian twist.

swiss ball russian twist exercise 

This is a popular russian twist exercise at the gym, and if you want to do it at home, make sure you have a yoga ball or a dedicated exercise ball. This exercise is relatively difficult and requires flexibility, good body balance. Proceed as follows: 

• Lie on your back on the ball, with your shoulders and back fixed on the ball, and your feet on the floor to keep your balance. 
• Two hands can hold a dumbbell raised overhead with arms extended. Keep your back straight and balance your body on the ball.
• Twist your torso to the side so that your arms are parallel to the floor, then rotate to the other side.
• Repeat the movement until the required number of repetitions is reached.

Once you get used to the basic russian twist, you should be able to lift your feet off the ground completely. Practicing balance at the same time effectively works many different muscle groups in the abdomen and back. Or you can practice this move on a bench with dumbbells to increase the difficulty and effectiveness of the exercise. The entire article above has given you information related to the russian twist exercise. Besides this exercise, you should combine other cardio exercises to bring the ability to burn calories and burn fat more effectively.