Assisted Motion Russian Twist

준비 자세

1. 01Sit on the floor holding a medicine ball at the chest with both hands.
2. 02Lean the torso back to roughly 45 degrees and lift the feet or keep heels lightly down.
3. 03Have a partner kneel in front, ready to guide the ball through its arc.
4. 04Set a tall chest and brace before the first twist.

수행

1. 01Rotate the torso to one side, carrying the ball in a wide arc.
2. 02The partner guides the ball to the full end range with light hand contact.
3. 03Reverse and rotate to the opposite side along the same arc.
4. 04Keep the lean angle constant while alternating sides.

체크포인트

• -Rotation comes from the trunk, with the ball following the chest.
• -The 45 degree lean does not creep upright as the set goes on.
• -The partner guides range and tempo, not lifts the load.
• -The spine stays long rather than slumping into a rounded ball.

흔한 실수

• -Swinging only the arms while the torso barely rotates.
• -Sitting up taller to make the reps easier.
• -Letting the partner move the ball for you.
• -Rushing the tempo so end range is never actually reached.