Twist Rusia dengan dumbbell
Learn how to do Twist Rusia dengan dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Twist Rusia dengan dumbbell is a Dumbbells exercise that primarily targets the Abs, with secondary activation of the Obliques. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..
How to Do Twist Rusia dengan dumbbell
A seated rotational core exercise with a dumbbell to strengthen the obliques and improve core stability.
💡 Instructions:
Sit on the floor holding a dumbbell with both hands in front of your chest.
Lean back slightly, keeping your back straight, and lift your feet off the floor.
Engage your core and rotate your torso to one side, bringing the dumbbell toward the floor beside your hip.
Rotate to the opposite side in a controlled motion.
Alternate sides for the desired number of repetitions.
⚠️ Common mistakes:
Rounding the lower back
Using the arms instead of rotating the torso
Moving too quickly without control
Letting the feet touch the floor
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Start Free TrialMuscles Worked by Twist Rusia dengan dumbbell
Equipment
- Dumbbells
Calories Burned Doing Twist Rusia dengan dumbbell
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Twist Rusia dengan dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Abs
- Secondary muscles
- Obliques
- MET value
- 4
- Calories (30 min, 70kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Twist Rusia dengan dumbbell
What muscles does Twist Rusia dengan dumbbell work?
Twist Rusia dengan dumbbell primarily targets the Abs, with secondary engagement of the Obliques.
How do you do Twist Rusia dengan dumbbell correctly?
A seated rotational core exercise with a dumbbell to strengthen the obliques and improve core stability. 💡 Instructions: Sit on the floor holding a...
Is Twist Rusia dengan dumbbell good for beginners?
Twist Rusia dengan dumbbell has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Twist Rusia dengan dumbbell?
Twist Rusia dengan dumbbell requires: Dumbbells.
What are the benefits of Twist Rusia dengan dumbbell?
Twist Rusia dengan dumbbell strengthens the Abs, engages the Obliques.
What exercises are similar to Twist Rusia dengan dumbbell?
Similar exercises to Twist Rusia dengan dumbbell include Merangkak beruang, Merangkak beruang – Lutut rendah, Crunch basikal, Bird Dog – Siku ke Lutut.
Is Twist Rusia dengan dumbbell better than Merangkak beruang?
Both Twist Rusia dengan dumbbell and Merangkak beruang target the Abs. Choose based on your available equipment and training goals.
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