How to correctly perform Russian crunches to work out the abdominal muscles? Russian crunches or twist as the best exercises for oblique abdominal muscles

The Russian twist exercise tires the muscles of the anterior abdominal walls, loads the inner and outer obliques, and engages the lower back. Dynamic elevations and static stress at peak points load the entire abdominal group. Well-pumped sides form a narrow waist and outline the sides, forming a hard shell that supports the abdominal organs in anatomically correct position. The twist exercise belongs to the basic category and is intended for athletes with average physical fitness. For optimal press loading, do it at the end of the training on the stomach.

Russian crunches on the press do not clean folds in the target area. The exercise tightens the muscles and forms a relief, but it is not visible due to the thickness of the subcutaneous fat layer.

Girls need to take into account the nuances of the twisting technique in Russian, otherwise you can forget about the miniature waist.

• Rectus and transverse muscles work out with a large number of repetitions 2-3 times a week. With a sports diet and exercise regimen, over time, the abdomen becomes flat.
• Oblique fibers quickly respond to the load, increase in volume and expand the waist, so they are pumped no more than 1 time.

If you include curls with turns in the program, remove from which they grow by leaps and bounds.

It often happens that girls are engaged and only work out the press. If you do not do strength exercises for all zones, gait and posture will not change for the better. In addition, many in a lightweight version also load the abdominal muscles well from different angles.

Russian twist technique

1. Sit down, fix your bent legs with something heavy or tuck under an interior object. Fixed feet provide deeper body turns.
2. Extend your straight arms behind your head or hold them in front of you with intertwined fingers.
3. Keep your torso at a 45 ° angle. Keep your head and neck in line. Round your back in the lower section a little.
4. From this position, twist right and left to the limit. Leave your knees stationary or turn slightly in the opposite direction, creating a counterweight. The greater the angle of inclination, the more intense the load.

Execute not less than 20 twists in one direction. It is advisable to repeat the session again. Work to the point of exhaustion.

Remarks

• If you are a beginner, lie on the floor. Breaking off the shoulder blades, pull the shoulder girdle forward with alternate turns of the torso. Don't try to lift it high. Throughout the exercise, the lower spine remains flat on the floor.
• Do not allow common mistakes- deviations of the head from the vertical and lowering of the chin to the chest. Don't help yourself with your hands.

Variations on a twist theme

Weighted

Advanced male athletes hold dumbbells, kettlebells or pancakes in straight arms. In this case, the oblique ones act as stabilizers. Practice by analogy. Girls without deposits on the waist to outline the relief, it is allowed to take shells weighing 1 kg.

Feet in the air

To complicate twist exercises do not fix the feet, but hold them in weight.

1. Keeping a 45 ° angle to the floor, pull your right knee toward your solar plexus and simultaneously swing your arms and shoulders to the right.
2. Hold, straighten the limb, now pull the left one towards you and turn to the other side.

On fitball

1. Lie on your back, bend your legs at a right angle and rest them on the floor.
2. Stretch your arms vertically forward, keep your fingers on the "lock".
3. Rolling the sphere over the shoulder blades, turn to the side until your outstretched arms are parallel to the floor.
4. After a pause, return to the UI and reproduce the movements for the opposite side.

You can take a medball weighing 2 kg in your hands.

Pelvic turns

To load the abdominal muscles at a different angle and pump the lower abs, rotate the pelvis.

1. Take a prone position, lift your bent knees at an even angle.
2. Stretch your arms horizontally for balance.
3. Without lifting your lower back, take your hips in opposite directions.

Combine exercise with aerobic and strength training to shape your dream figure.

Twisting with torso rotation in video format

Add these exercises to your workouts and become the owner of a steel press.

Six or eight cubes of the press are the cherished dream of many men, but not everyone knows how to achieve this cherished ideal. It is possible to achieve a steel press not only by endless twisting, there are many other equally effective exercises; By the way, too much twisting can negatively affect the lower back. It's time to expand your arsenal of dream abs exercises.

Most Effective Abs Exercises

It doesn't matter if you choose one exercise and build endurance or do five exercises at a time - the workouts listed are what you need to achieve your goal. Good luck!

Exercise "Floor polisher" with a barbell

Lie on your back, hold the bar on outstretched arms at chest level. Without bending, lift your legs up. Lower your legs to the right without touching the floor. Return to starting position and repeat on the left side.

Advice: When your legs are as close to the floor as possible, hold this position for a couple of seconds. This will allow not only to work out the oblique muscles more efficiently, but also to strengthen the core muscles, which in this position are actively tense to maintain balance.

Hang 5 kg pancakes on the bar. Grasp the barbell with an overhead grip, with your hands shoulder-width apart. Stand with your shoulders level over the barbell and slowly roll the barbell away from you, then back to the starting position.

Advice: The further you pull the barbell, the heavier it becomes. Do not try to jump over your head and make sure that your hips do not sag. One short repetition with correct posture is much more effective than a barbell retracted as far as possible with a hunched back.

Turns of the body with the pull of the upper block ("Lumberjack")

Stand a short distance to the side of the simulator, feet shoulder-width apart, with both hands grab the handle of the cable. Without bending your arms, pull the cable down towards the opposite knee while rotating the body. Bend your knees slightly and lean on the far leg. Return slowly to the starting position.

Advice: Make sure that the rope does not "pull" you to the starting position, otherwise the effectiveness of the exercise will be halved. Return to the starting position slowly and with resistance. Slowly count to three as you move backwards.

Turning the body on the block

Grasp the cable handle with both hands so that the left arm is fully extended and over the body. Using only your arms, pull the cable in the opposite direction until your right arm is fully extended. Return to starting position and repeat the exercise.

Advice: Fix the position of your arms and shoulders, suppress the urge to strain these muscles to help yourself. The better you are at isolating your core, the faster you can show off six abs.

Dragon flag

Lie on your back, grab the bench over your head with your hands. Bend your knees and push your legs up towards the ceiling, thus lifting your back away from the bench. Slowly lower your legs and return to the starting position, then repeat.

Advice: Although this makes the exercise easier, do not swing your legs at the top. Instead, slowly extend your legs until they crunch up before pushing them up.

Raising the legs while lying on the bench

Lie on a bench, on your back with your legs hanging over the edge. Hold the edge of the bench with your hands to maintain balance. Keep your legs as straight as possible. As you exhale, lift your legs perpendicular to the floor. Then slowly return to the starting position.

Advice: Pressing your lower back against the bench will not only allow you to purposefully work on your abs, but also protect your spine from injury.

Throwing the medicine ball on the floor

Stand with your legs slightly bent, holding the medicine ball in straightened arms above your head. Lean forward slightly and, using your core muscles, hit the ball with all your strength on the floor about 30 centimeters in front of you. Let your hands follow the ball so you don't fall forward. Catch the ball and repeat the exercise.

Advice: Make sure to do this exercise as an abdominal exercise, not a shoulder exercise. Focus on crunching your abs as you throw the ball to the floor. You will be surprised how much stronger you will become. The ball will bounce so high that rooms with low ceilings have to be avoided.

V-crunches with medicine ball

Lie on your back with the ball over your head. Stretch your arms and legs, raise your palms and feet slightly above the floor. Lift your torso and legs up at the same time. Try to touch the medicine ball to your feet. Then slowly lower yourself back down to the floor.

Advice: Don't let the weight of the ball drag you back down to the floor. Pay attention to your technique and so that your shoulders do not touch the floor. This way, your abs will work throughout the entire exercise.

Raises of legs and body

Lie on your side with your right leg on your left. Place your right hand behind your head, put your elbow to the side, and put your left hand in front of you for balance. Perform a twist, while trying to touch your right elbow with your right foot. Do the required number of repetitions on the left side, then on the right.

Advice: If this exercise is new to you, you will more likely feel tension in the hip flexors than in the obliques. Stretch after each set to loosen the tendons and increase the number of reps.

Side crunches

Lie on your back, bend your legs at the knees, rest your feet on the floor. Put your right hand behind your head, take your elbow to the side, place your left hand palm down perpendicular to the body. Tighten your abs, lift your shoulders off the field, and stretch your right elbow towards your left knee. Lower yourself slowly to the starting position. First, do the required number of repetitions on one side and only then move on to the other.

Advice: Do this exercise at the end of every abs workout. This exercise is best for creating a steel press.

Plank supported by two points

Stand in a classic plank position: legs and arms are straightened, shoulders are above the palms, abdominal muscles are tense, the whole body is in a straight line. Tighten your abs and, suppressing the urge to raise your hips, raise your right arm and left leg parallel to the floor. Return slowly to starting position, repeat for the opposite side.

Advice: Raising the two limbs turns the standard plank into a dynamic exercise for high-quality work of the abdominal muscles. Unless, of course, you follow the execution technique. If you find it difficult to maintain balance, lift one limb at a time.

Body lifting

Stand in a plank position with support on your forearms, hands shoulder-width apart. Place your palms on the floor and stretch your body upward, while keeping your torso straight. Slowly lower yourself to the starting position and repeat.

Advice: Your goal is not only pumped up abs, but also big and strong shoulders and arms? This exercise combines upper body plank work - 3 sets of 20 reps from any plank.

Crab

Sit on the floor with your hands behind your back and your knees bent in front of you. Lift your hips up, resting only on your palms and feet. Begin walking using both arms and legs.

Advice: Raising only a couple of centimeters above the floor, you will only put the load on your shoulders. Keep your hips as high as possible. Try to walk about 25 meters and ignore the laughter behind your back.

Spider movement

Starting position: lying position. Lift one leg off the floor and pull it up to the elbow. Hold this position for a while, then return to the starting position and repeat with the other leg.

Advice: To add complexity to the exercise and work more effectively on the oblique muscles of the abdomen, after pulling the knee to the elbow, pull the leg back a little, then pull the knee to the elbow again, and only then return to the starting position.

Leg curls

Lie on your back with your arms extended above your head. Pull your knees to your chest and at the same time lift your back off the floor and, using your hands, do the twist. Return to starting position and then repeat.

Advice: Stretch your arms over you throughout the exercise. This will increase the range of motion, which has a positive effect on the work of the abdominal muscles.

Swing your legs

Lie on the floor, lift your heels 10-15 centimeters from the floor, while straining your core muscles. Alternately raise one leg and lower the other, as if you were swimming in a pool.

Advice: Cross your legs left and right, not just up and down. Then your abs will work in different directions, using the oblique abdominal muscles as well.

Hanging leg raises

Grasp the crossbar, make sure that you do not touch the floor with your feet while hanging. Let your straight legs pull your pelvis back a little. Tighten your abs and lift your legs until they are perpendicular to your torso. Hold this position for a while, then slowly return to the starting position.

Advice: Let your legs dangle freely after each rep. This will force you to tighten your abs more to avoid unnecessary rocking. If you hang out, then you will not be successful.

Twisting on the upper block "Prayer"

Kneel in front of the machine with the cable handles on either side of your neck. Without moving your hips, using only your abdominal muscles, try to reach your hips with your elbows. At the bottom point, linger for a few seconds, and then return to the starting position.

Advice: Don't be afraid of aggravation. This is one exercise that is independent of your body weight and you don't need to do 20 reps to figure it out. Keep a steady pace and do not make sudden jerks.

Body lift with a sandbag

Lie on your back, bend your legs at the knees, hold a sandbag (sports equipment - a bag of sand) with your arms outstretched in front of you. Tighten your abs and lift your torso up so that your upper body is in a V with your hips. Return slowly to the starting position.

Advice: Place your feet on something to make the exercise easier. In another situation, we would call it a cheat, but you are doing an exercise with extra weight, so it is forgivable.

Russian weight crunches

Sit on the floor with your legs straight in front of you, with your arms outstretched in front of you, hold a bag of sand. Turn the body quickly left and right, while shifting the sandbag in different directions.

Advice: Avoid moving your shoulders or glutes to isolate your abs as much as possible. In this way, the core muscles will work even harder to absorb the impulse from the repositioning of the bag.

The secret to perfect abs

Friends, I am glad to welcome you again on the pages of AB! And we'll talk about the Russian twist exercise.

This Wednesday is unusual in that the entire next month (August) we will not have technical notes, i.e. this is extreme. After reading, you will learn everything about the muscle atlas, the benefits and execution technique, and we will also find out the degree of its effectiveness and the appropriateness of its inclusion in the training program.

So, sit down pliz, we begin.

Exercise Russian twist. What, why and why?

What do you think makes a woman a woman? The secretary Vera from the film "Office Romance" said that the gait. This is a woman's point of view, a man's point of view, in this case, mine personally, inclines me to the opinion that, first of all, it is the waist. It is the narrow waist against the background of the volume of the top and bottom that makes the female figure feminine and desirable. Ladies who go to the gym usually swing their butts in order to increase her size. However, only a narrow waist will allow you to maximize your glute work. But that's not the problem: young ladies try to avoid exercises on the oblique abdominal muscles, because there is a belief that they widen the waist. We will try to give answers to these questions in this article, and the Russian twist dance will help us in this.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Muscle Atlas

The exercise belongs to the class of isolated and has as its purpose the development of the abdominal muscles.

The muscular ensemble includes the following units:

• targeted - oblique abdomen;
• synergists - external rotator of the thigh, psoas major muscle, quadratus lumbar muscle, iliocostal muscle;
• stabilizers - gluteus maximus, spinal extensors, pectoralis major (sternal / clavicular head), small pectoral, trapezium (bottom / middle), diamond-shaped, deltas (middle / back), triceps.

A complete muscle atlas presents such a picture.

Advantages

Performing the Russian twist exercise, you can count on the following benefits:

• development of muscle strength of the entire press, especially oblique;
• core muscle development;
• formation of press cubes;
• the formation of a narrower waist;
• strengthening the lower back;
• improved posture;
• improving body coordination / balance.

Execution technique

Russian Twist refers to exercises of average difficulty level. The step-by-step execution technique is as follows:

Step # 0.

Place a rug on the floor and sit on it. (one pivot point - buttocks)... Statically tense the rectus abdominis muscles and lift the legs slightly bent (and brought together) at the knees off the floor. Straighten your arms and bring them in front of you. Keep the body (upper body) straight and at an angle in relation to the plane of the floor. This is your starting position.

Step # 1.

Inhale and as you exhale, turn (with the same position of the legs) your torso to the right side. Lock in at the end point and additionally squeeze your abdominal muscles. Return to the PI and then rotate the torso to the left. Execute one at a time (set number of times) third-party traffic data.

In the picture version, all this disgrace looks like this.

In motion so (option with a dumbbell):

Variations

In addition to the standard version of the Russian twist, there are several variations of the exercise:

• with feet on the floor;
• with a fitness ball;
• with a dumbbell / kettlebell / pancake;
• standing with weights.

Secrets and subtleties

To get the most out of your exercise, follow these guidelines:

• during execution, do not allow the body to repent back and forth;
• at the end point of the trajectory (for each side) carry out a peak contraction and additionally squeeze your abs;
• do not lower your legs to the floor, but constantly keep them suspended in one position;
• try to twist your body to the side as much as possible;
• do not change your initial position throughout the entire repetition cycle;
• as you progress, use different types of weights - balls, pancakes, dumbbells;
• breathing technique: exhale - when turning the body to the side, inhale - when returning to the PI;
• numerical training parameters: number of approaches 4-5 , the number of repetitions - 20 (on each side).

We are done with the theoretical side, now let's look at some practical points.

Is the Russian twist exercise effective for the oblique muscles of the abdomen?

There are no actual data on the electrical activity of muscles in the classical exercise (sitting). Perhaps this kind of research has not been carried out. However, the variation of the standing exercise, where the athlete moves the fixed end of the bar to the sides, has the highest rating according to bodybuilding.com ( 9,5 from 10 ) among the most famous exercises for the press. This rating suggests that the readers of the portal recognized the exercise as effective and efficient. Some independent researchers classify the Russian twist exercise as the top 5 on the oblique muscles of the abdomen.

Will oblique exercises increase my waist?

Many ladies avoid "slanting exercises" because do not want to increase their waist due to hypertrophy of the abdominal muscles. However, one point should be understood here: an increase in the thickness of the oblique muscles is possible only with an active (and relatively long) using this exercise with sufficient weights.

For example, you perform twists for 2-2,5 months to 2-3 times a week weighing more than 10 kg (example for girls)... Only in this situation will your waist conditionally and temporarily float - the oblique muscles will become more expressive, strong and thick. As soon as you stop this training regimen, the oblique ones, over time, will return to normal.

Therefore, you should not be afraid of expanding the waist. Perform Russian twist with moderate weight, just not so often and in small quantities, or completely give up weights, working for quantity. In this situation, you will strengthen the "leather jackets" and arrange more distinct contours of the abdominal muscles without damaging the waist.

This is all in terms of content, it remains ...

Afterword

Well, here we covered for a while the summer cycle of technical notes, and the Russian twist exercise helped us in this. Why does it have such a stupid name :)? History is silent about this, but it seems to me that it sounds no worse than what we considered in the note earlier. If you don’t shun the name, then “twist” will help you glue girl / boy in improving the appearance of the oblique muscles of the abdomen. And we don't need more from him, so we include him in our PT and reap the benefits. Good luck!

PS: Do you do oblique exercises? Why yes, why not?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma guaranteed :)

With respect and gratitude, Dmitry Protasov.

Russian crunches or Russian twist is a great exercise for the oblique muscles of the abdomen, allowing you to narrow the waist, and the line of the sides clear and beautiful. The exercise is suitable for all skill levels and has many variations, differing in level of difficulty. Let us examine this type of twisting in more detail.

Muscle work

When performing Russian crunches, the internal and external oblique abdominal muscles receive the optimal load. The rectus abdominis muscle and the transverse muscle located directly under it also work. In other words, absolutely the entire press works.

What does it give us:

• Formation of an elastic flat abdomen and traced sides.
• Reducing the volume of the abdominal cavity. Developed muscles keep the internal organs in the correct position.
• A trained abs is essential for many sports. In particular, these are martial arts, tennis, football, hockey, etc.

People who have problems with the spine should be wary of performing Russian twists. If during exercise you experience discomfort or pain in the back, the exercise should be stopped.

How to lose weight in the stomach and not pump muscles?

As much as we want it, ab workout won't help you burn belly and flank fat. That is, if you are overweight, you will certainly tighten and strengthen your figure, but relief will not appear until the amount of body fat changes.

There is a golden rule regarding weight loss - you need to consume less than receive. That is, in order to achieve the goal, you need to either reduce the diet, or increase physical activity, or all together. And then the magnificent relief of the sides and the cubes of the press will not be long in coming. Intense twisting, by the way, entails significant energy consumption.

The second fact concerns the pumping of oblique muscles and, accordingly, farewell to the dream of a narrow waist. For most people, abdominal exercises are recommended without additional resistance and in a large number of repetitions. This also applies to Russian twists.

Of course, for a more intense workout of the muscles, you can use a small small pancake or weighting agent, but this should be done only if your goal is not to narrow the waist, but to increase the volume of the muscles to enhance their relief. Below are the variations of Russian crunches without additional weight and using weights. So there is enough exercise for everyone!

Exercise technique

Consider a classic version of the exercise, on the basis of which a lot of different variations have been invented:

1. Sit on the mat and bend your knees, lean back slightly. Your body should form a V with your hips. The back in the lower back is slightly rounded, the press is tense. Stretch your arms forward. For convenience, you can join your palms.
2. Raise your legs off the floor and begin to twist the body and arms to the right and left. The knees, in turn, remain in place or rotate slightly to counterbalance the body.

For effective abdominal workout, the abdominal muscles should be loaded to the fullest. That is, almost to the point of numbness and inability to perform another repetition.

Exercise variations

Among the varieties of Russian twists, the following can be distinguished:

With knee lift

This version is a little more complicated than the classic one. Crunches with knee lift or "bike". During the rotation of the body, you add the lift of the knee of the same name and try to take it to the side opposite to the hands.

With legs fixed

A fixed position of the feet will allow you to turn the body more intensively. You can put your legs under the bench or ask your partner to hold them.

Additional burden

If you want to further complicate your life, use a small barbell pancake or weight. In this case, you can fix your feet, or you can keep them suspended, as in the classic version. Hold the weights in front of you on outstretched or bent (it's easier) arms and perform the movement.

Turning the pelvis instead of the body

This variation allows you to emphasize the load on the lower part of the abdominal muscles. In the starting position, you lie on your back with your legs raised up and bent at the knees at right angles. You can spread your arms out to the sides to maintain balance. Take your knees alternately to the right and left, making sure that there is no deflection in the lower back.

On fitball

The technique for performing the exercise is the same as in the classic version, only with your back you lie not on the floor, but on the fitball. This option is considered safer for the spine.

With T-bar

Quite an exotic version of the exercise, performed while standing. So, you are standing straight, feet shoulder-width apart and slightly bent at the knees. Hold the T-bar with straight arms in front of you at shoulder level. Hold the bar by the end of the bar where the pancakes are on. The press is tense, the back is straight, there is no deflection in the lower back. Move your arms with the barbell from side to side to the most accessible point, while twisting the body and hips.

So, we looked at the classic version of the movement and its six varieties. Russian Twist is an excellent multi-variation exercise that will allow you to effectively pump your oblique abdominal muscles and get the figure of your dreams.

Greetings, lovers of pumping the press. Today I will talk about an exercise such as Russian crunches or Russian twist. The article provides a technique for performing the exercise, which muscles can be strengthened and pumped up with it, what modifications of this exercise exist, and which ones are right for you. Well, let's not be distracted for a long time by the introduction, let's get to the heart of the matter.

Russian twists, Russian twist, torso twists - as soon as they do not call this exercise. Remarkably, the modifications of this movement can be so different from each other that at first glance it may seem as if they are completely two different exercises. But no. The working muscles are the same.

Feature of Russian crunches, the muscles being worked out

The Russian twist allows you to spend a large amount of energy during its execution: the work includes both the abdominal muscles (rectus, transverse, internal and external oblique muscles), and the muscles of other parts of the body - the back, arms, legs and even the chest. I'm not even talking about the stabilizing muscles (core muscles), which are responsible for the balance of the body. And you will have to hold it, believe me.

The more muscles involved in the work, the more energy is spent. This is great from the point of view of losing weight or "drying": you can safely include this exercise in your program instead of the usual flexion and extension of the body.

In addition, this exercise allows you to use various types of weights, ranging from a small dumbbell to the most common barbell. But more on that later. Therefore, it is also quite possible to pump up the muscles of the press to cubes: it will turn out even faster.

In addition, coordination of movements is developing well: for the first time I tried to do this twist with a "bicycle" (you press the movements with your feet like you press the pedals), and I confess, it turned out awkwardly. But over time, nothing, got used to it.

Technique for performing Russian twists

We accept the starting position: sit on the floor, bend your legs at the knees (not much), put your feet on the floor. Straighten your arms in front of you (they should look forward and up), tilt your body back a little (arms at chest level), palms can be combined. If you are a completely beginner athlete and are not confident in your abilities, I advise you to fix your feet: ask a friend or girlfriend to hold them to you, put them under the bench, of which there are plenty in gyms, under heavy dumbbells (one leg - one dumbbell).

That's it, we sat down and got ready to work. Now you need to make a turn of the torso to the side with your arms straight in front of you. Turn all the way. Then we return to the starting position, stopping briefly, and do the same, but for the other side of the body.

We repeat the required number of times (15-20 in 4 approaches - for beginners). Over time, you can safely lower the phase of returning to the starting position: we immediately make a turn in the other direction without stopping. If you can do this, it means that you have already strengthened your abs and core muscles.

Methods for performing Russian twists, selection of difficulty

The simplest way is described above: without weights, with the feet fixed, sitting on the floor. But at some point, the body will adapt, and this load will no longer be enough (even with a large number of repetitions and approaches). Therefore, I offer options for advanced levels (ascending difficulty).

With minor weights. It can be either a dumbbell (kettlebell), or a ball with sand inside, a disk (a pancake from a barbell). We are now talking about a reasonable weight of a couple of kilos or a little more. In these variations of the performance, you can keep the feet still motionless (a friend holds either a bench), or torn off the floor. In the second case, the press and hips receive additional load, but the amplitude of the turns is slightly reduced, although it is not a fact: you may be very flexible / s.

With greater weights, the exercises differ in that the weights will already be heavier (it is logical, isn't it?). But you can still modify the Russian twist: add some elements to the execution. For example, when working with a ball filled with sand (or something else, it does not matter), hit it on the floor with each turn, catch it, and do the same for the other side. It's even cooler, I think.

With two dumbbells and weights: Place two implements on one side. You need to drag them from side to side. They turned, dragged one weight, turned the other. Now in the opposite direction.

With other simulators and apparatus. For example, with a looped rubber expander or block trainer (one side of the crossover). Attach the expander to something stable and make turns in both directions: on the one hand you will receive a lot of resistance, and on the other you will not. Then change the position of the body to work evenly on the two sides of the body. The situation is similar when using the block.

On a fitball. This option is safe for the lower back (can be done with hernias, protrusions, and the like). The difference is that the legs continue to stand on the floor, and the back rests on the fitball. By the way, you can hold any weighting material in your hands. Everything, we make turns.

With a barbell. This view is most interesting for guys. We load one end of the bar with pancakes (how much do you need there?), Grab this edge and raise it (the opposite one is on the floor). Now step back a little so that your arms are straightened (the small distance between you and the projectile will interfere with execution). By the way, the arms should be straightened throughout the entire execution. So, lower the barbell over the side to the left, then the same amount to the right. Nothing complicated, I think.

With its own weight. The difficulty lies in the fact that you have to monitor the balance of the body. Like me in the case of adding cycling footwork. Sit on the edge of the bench with your legs off the floor and your body tilted back a little. Make side turns in time with your feet. At first it may be like walking (like you are walking through the air), but over time, try to do it as a "bicycle". You can also pick up a shell of some kind.

Best regards, Vladimir Manerov

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