External obliques: Russian twist
Want beautiful abdominal muscles? Want a sexy and seductive mermaid line?
Mermaid line: The V-shaped line located in the lower chamber on the side of our abdomen is called the external oblique muscle in anatomy. It is mainly responsible for stabilizing the spine, rotating, and lateral flexing the trunk
Therefore, movements that rotate the body can effectively train the oblique muscles. Today I’m going to introduce one of the most classic moves in mermaid line exercise: the Russian twist!
This action is easy to learn and very suitable for novices.
Video tutorial
1. Sit on the yoga mat and bend your legs in the air. Beginners can choose to put their legs on the ground.
2. Put your hands on your chest. For advanced seniors, you can hold a dumbbell or barbell in your hands!
3. Tighten your abdomen, turn your upper body to one side, and stay still for a second.
Do 15-20 times on each side, 3-4 groups
Notes
When your body rotates to the right, the right part will contract; when your body rotates to the left, the left part will contract.
When sitting on a yoga mat, your back should be at a 45-degree angle to the floor.
Keep your shoulders and hands relaxed and your abdomen tight. Keep your head, back and feet still
❋ Tags: