Twist Nga với tạ tay
Learn how to do Twist Nga với tạ tay with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Twist Nga với tạ tay 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 Nga với tạ tay
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 Nga với tạ tay
Equipment
- Dumbbells
Calories Burned Doing Twist Nga với tạ tay
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Twist Nga với tạ tay
- 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 Nga với tạ tay
What muscles does Twist Nga với tạ tay work?
Twist Nga với tạ tay primarily targets the Abs, with secondary engagement of the Obliques.
How do you do Twist Nga với tạ tay 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 Nga với tạ tay good for beginners?
Twist Nga với tạ tay has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Twist Nga với tạ tay?
Twist Nga với tạ tay requires: Dumbbells.
What are the benefits of Twist Nga với tạ tay?
Twist Nga với tạ tay strengthens the Abs, engages the Obliques.
What exercises are similar to Twist Nga với tạ tay?
Similar exercises to Twist Nga với tạ tay include Bò gấu, Bò gấu – Đầu gối thấp, Crunch xe đạp, Bird Dog – Khuỷu tay đến Đầu gối.
Is Twist Nga với tạ tay better than Bò gấu?
Both Twist Nga với tạ tay and Bò gấu target the Abs. Choose based on your available equipment and training goals.
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