라이브러리로시작 
끝 
운동 라이브러리
Weighted Russian Twist
A seated rotation holding a plate or dumbbell that trains the obliques through active trunk twisting under load.
복근기타Trunk rotation
주동근
복사근
협응근
복직근고관절 굴곡근척추기립근
장비
기타
패턴
Trunk rotation
준비 자세
- 01Sit on the floor with knees bent and heels lightly touching the ground.
- 02Hold a plate, dumbbell, or medicine ball with both hands in front of the chest.
- 03Lean the torso back to roughly 45 degrees with a long, braced spine.
- 04Keep the chest proud rather than slumping into the lower back.
수행
- 01Rotate the torso to one side, bringing the weight beside the hip.
- 02Let the shoulders and ribcage turn together while the hips stay mostly still.
- 03Rotate through the center to the other side in one controlled motion.
- 04Continue alternating sides, counting each side as one rep.
체크포인트
- -Rotation comes from the ribcage, not from the arms swinging across a still torso.
- -The 45 degree lean is held constant through the set.
- -The spine stays long; no collapsing into flexion at the lower back.
- -The weight travels on a level arc, not bouncing off the floor.
흔한 실수
- -Whipping the arms side to side without any real trunk rotation.
- -Rounding the lower back as fatigue builds.
- -Rocking the whole body instead of isolating the twist.
- -Tapping the weight to the floor with momentum.
프로그래밍 노트
- -Use 3 sets of 10 to 16 total touches with a load that permits full rotation.
- -Elevating the feet increases difficulty before adding weight.
- -Slow, deliberate reps beat fast reps for oblique tension; avoid speed for its own sake.