Russian Twist

Giro Ruso

intermediatebody onlyCore (Rotation)compound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominalslower back

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Twist your torso to the right side until your arms are parallel with the floor while breathing out.
Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
Repeat for the recommended amount of repetitions.

Acuéstate boca arriba con los pies fijos o sostenidos por un compañero. Piernas flexionadas.
Eleva el torso creando una V imaginaria con los muslos. Brazos extendidos frente a ti, perpendiculares al torso, manos juntas. Esta es la posición inicial.
Gira el torso a la derecha hasta que los brazos estén paralelos al suelo exhalando.
Mantén un segundo y regresa al centro exhalando. Luego gira a la izquierda con la misma técnica.
Repite las repeticiones recomendadas.