Weighted Russian Twist

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Matutunan kung paano gawin ang Weighted Russian Twist nang may tamang form at technique. Ang weighted exercise na ito ay pangunahing nagta-target sa iyong Abs, na may secondary emphasis sa Obliques, Lower Back.

Weighted Russian Twist exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Weighted Russian Twist

Sundin ang mga hakbang na ito para maisagawa ang Weighted Russian Twist nang may tamang form:

  1. 1Umupo sa lupa na nakatekuk ang mga tuhod at nakapatag ang mga paa sa sahig.
  2. 2Hawakan ang timbang o medicine ball gamit ang dalawang kamay sa harap ng dibdib.
  3. 3Humiga nang bahagya sa likod, pinapanatiling tuwid ang likod at nakaikinapit ang core.
  4. 4Dahan-dahang i-twist ang katawan sa kanan, dinadala ang timbang o medicine ball patungo sa sahig sa kanang gilid.
  5. 5Huminto sandali, pagkatapos i-twist ang katawan sa kaliwa, dinadala ang timbang o medicine ball patungo sa sahig sa kaliwang gilid.
  6. 6Magpatuloy na palipat-lipat ng gilid para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Weighted Russian Twist

Primary

abs

Secondary

obliqueslower back

Exercise Details

Equipment
weighted
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Weighted Russian Twist?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Weighted Russian Twist?

Ang Weighted Russian Twist ay pangunahing nagta-target sa iyong Abs. Ang mga secondary muscles na ginagamit ay kabilang ang Obliques, Lower Back. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong waist.

Anong equipment ang kailangan ko para sa Weighted Russian Twist?

Ang Weighted Russian Twist ay nangangailangan ng weighted. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Weighted Russian Twist nang may tamang form?

Simulan sa pamamagitan ng Umupo sa lupa na nakatekuk ang mga tuhod at nakapatag ang mga paa sa sahig. Hawakan ang timbang o medicine ball gamit ang dalawang kamay sa harap ng dibdib. Humiga nang bahagya sa likod, pinapanatiling tuwid ang likod at nakaikinapit ang core. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Weighted Russian Twist?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Weighted Russian Twist?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Weighted Russian Twist best for?

The Weighted Russian Twist fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

I-track ang Weighted Russian Twist sa Cora

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