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The biceps: one of the most popular muscle groups to train. Men want
The Russian Twist is a popular core exercise that improves oblique strength and definition. The exercise, typically performed with a medicine ball, involves rotating your torso from side to side while holding a sit
In this position, your abs contract to maintain the sit-up position while your obliques help to rotate your torso. Holding a med ball or plate makes the movement more difficult. The result is a
However, the traditional Russian Twist isn't all it's cracked up to be. Here's why:
The Problem With Russian Twists
In the past, the core was strengthened with exercises
However, we now know that the core's primary function is to provide stability and prevent itself from moving to protect your lumbar spine (lower back) and maximize power transfer between your lower
With Russian Twists, you don't train your obliques to perform better for the way you use them in sports and daily life. Yes, the move may help them look more defined if you're
Russian Twists are also typically done with sloppy form-i.e., with significant twisting and/or rounding of the lower back. The lumbar vertebrae are large and thick, and they can handle a lot of
For young and healthy athletes, this likely won't cause a problem in the short term, but it can damage your discs over time and cause or exacerbate lower-back pain.
Russian Twists shouldn't be your go-to oblique exercise. Consider them like Bicep Curls for your core. You can do them occasionally to target muscles to improve aesthetics.
That said, you cannot
You need to rethink the Russian Twist to make it a safer and more beneficial exercise. It shouldn't be a rotational movement where you twist your lower back. Rather, lock in your core and
Maintaining this rigid position will crush your abs and stabilizers while your obliques work to prevent your torso from rotating as you move the weight back and forth-the way your core is intended to
Here are the step-by-step instructions for performing Russian Twists.
Step 1: Assume a sit-up position with your back flat and abs tight. Hold a med ball with both (image)
Step 2: Keeping your core tight, slowly bring the med ball to your right hip. Briefly hold this position before returning it to center.(image)
Step 3: Repeat
Russian Twist Variations
Rather than getting overly creative, we advocate performing different variations to adjust the difficulty. Here are three variations in order of increasing difficulty.
Some people feel that they are fat due to the presence of excess fat, or double chin, in their face. With the perceived standards of health and fitness, many people prefer the absence of
According to A Workout Routine, the ultimate face fat workout routine serves as a proven way to get rid of excess face fat
As per the publication, there are two routines that can be done to workout the face. There is face fat workout A and face fat workout B.
Face fat workout A involves blinking
On the other hand, face fat workout B includes unilateral blinking for 18 to 20 reps for four sets with one minute rest between sets; back foot elevated Bulgarian split nods for five reps for
Facial twist is one of the exercises that will help lose face fat, as per Live Strong. According to the publication, the exercise is done with a yoga body twist, such as the Bharadvaja's
Overall, losing fat is part of losing weight. To achieve it, it is best to incorporate health pillars, such as proper nutrition, regular exercise, adequate rest, and right attitude.