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俄罗斯转体
russian twist

核心/腰部No Equipment3-4 sets x 8-12 repsRest 90sBodyweight
Target: abs · Secondary: obliques
russian twist demonstration

中文步骤

  1. 坐在地上，膝盖弯曲，双脚平放在地板上。
  2. 稍微向后倾斜，同时保持背部挺直并且核心参与。
  3. 如果需要，双手合拢放在胸前或举重物。
  4. 将脚抬离地面，在坐骨上保持平衡。
  5. 将你的躯干向右扭转，将你的手或重量移向身体的右侧。
  6. 暂停片刻，然后将躯干向左扭转，将手或体重移向身体的左侧。
  7. 继续交替进行所需的重复次数。

English Steps

  1. Sit on the ground with your knees bent and feet flat on the floor.
  2. Lean back slightly while keeping your back straight and your core engaged.
  3. Hold your hands together in front of your chest or hold a weight if desired.
  4. Lift your feet off the ground, balancing on your sit bones.
  5. Twist your torso to the right, bringing your hands or weight towards the right side of your body.
  6. Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
  7. Continue alternating sides for the desired number of repetitions.

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