|
2006/02/16, 11:56 PM
I am signed up for the 12 week plan for abs, and i was wondering how to do a correct seated twist. I wanna know because there are no pictures to go by and i am not much of a direction following person.
|
|
|
|
2006/02/17, 02:21 PM
I beleive the only way is with a seated twist machine, but I may be incorrect. If I am, someone will correct the post for you.
--------------
Seize the day!
|
|
2006/02/18, 05:27 PM
Hey there and Welcome. You do not need a machine for this exercise. Just sit down on a workout bench and fold your hands behind your head. Keep your feet flat on the floor and your back straight. Don't move your head, keep it straight, twist your torso to the right side. Turn as much as you can, feel the tightness and hold it, then return to the starting position and do the same for the other side. Repeat. Hope that helps:)
--------------
\"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them.\" -LOTR Trilogy
|
|
2006/02/18, 06:28 PM
The 12 week abs program is typically set-up to build a "six-pack", with that being said, resistance(weight) would be needed. Without the machine, I see no way to add resistance.
--------------
Seize the day!
|
|
2006/02/18, 09:12 PM
Acually Mojo_67 it's your body that provides the needed resistance in this exercise, yes there is a machine that can provide additional resistance but if there isn't one available this will do just fine. Just like a situp for example.
Here are the actual directions for the exercise of this website:
This exercise is performed in a seated position. You will need to put something behind your shoulder for your arms to rest on, such a s a broom stick. It is in the same position a bar would be if oyu were to squat. Feet flat on the floor and back straight. Keeping your head stationary, looking forward, twist your torso to the right side. Turn as much as you can, feel the tightness. Now return to the starting position and do the same for the other side. Repeat the movement.
--------------
\"One Ring to rule them all; One Ring to find them; One Ring to bring them all, and in the Darkness bind them.\" -LOTR Trilogy
|
|
2006/02/18, 09:19 PM
I don't typically do them as I find them awkward. I think some others here use them as part of a warm up.
t
--------------
I am training for birthdays.
Be here. Live. Love. Hope. Now. Faith. Believe. You. - Keith Urban
|
|
2006/02/18, 10:29 PM
Actually manny, I was just pointing out in order to achieve the "six-pack" the program states you can get by using it you will need to ncorporate added resistance. Simply having your arms hanging over a broom handle or doing a sit-up won't cut it. To get the six-pack you'll need to add resistance(weight).
Where you are correct with the description the site gives, in order to build muscle you need resistance(weight). Leg raises may say, lie flat on your back and bring your legs up to 90 degrees and contract your abs. If your not adding some resistance your not building muscle. Same with crunches, it may say, lie flat on your back with your legs bent at 90 degrees and with your hands cupped behind the neck, then slowly curl upward using your abs contracting them. But without resistance, again, no muscle will be built.
We really need to know more about elitecyborg2000 before we take this any further, we have no info on them except they signed up for the 12 week program and have a question about seated twists. Let's wait and see who they are once they fill out there profile and let us know what they're goals are.
--------------
Seize the day!
|
|
2006/02/19, 04:46 AM
You can add resistance during a twist by using a bench .....a more decline position increase difficulty/resistance...you can also hold a dumbell or weight plate on the chest with arms crossed or behind the head....you can also bring the bench to a low pulley cable station and use the rope attachment....machines are about the worst way to do this exercise...
Breath out as you twist to each side and breath in as you return to neutral position....
|
|
2006/02/19, 11:18 AM
Yeah, seated twists by themselves will do no more than burn calories.
--------------
Strength and Honor!
|
|
2006/02/19, 01:40 PM
The term resistance training is defined by the National Strength and Conditioning Association as "any method or form used to overcome, resist or bear force." The term encompasses a range of training modalities such as bands, tubing and partner exercise, while weight training refers only to the use of barbells and dumbbells to enhance muscle strength and endurance. Strength training involves the use of resistance to increase a person's ability to exert or resist force. Muscle endurance training increases a person's ability to sustain repetition or contraction (static endurance).
No matter what resistance training modalities are used, it is important to gradually overload muscles with increases in intensity and volume to achieve strength gains. This gradual increase in volume and intensity is referred to as progressive resistance exercise.
|
|
2006/02/19, 09:14 PM
I'd do some bicycles instead...I think a seated twist...machine or broom handle doesn't do anything IMO.
On a decline and doing twists will hit the abbs more. But just standing or seated i think its a wate of time honestly.
--------------
Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
|
|
2006/02/23, 08:40 PM
Another known name for the seated twist is the "Russian Twist." Personally, I have found this technique to mainly just be a toning exercise.
|
|
2006/02/23, 08:42 PM
VTC you hold a 100lb db while doing the exercise and say that...
|
|
2006/02/24, 08:54 AM
you can also hold a bb across your shoulders.... I think if you do the movement too quickly you will fail to get the benefit, but if you are slow and controlled and really only using your abdominals to twist, you should feel them working.
That said, i do think there are more effective exercises.
--------------
Never, never, never, never give up.
- Winston Churchill
|
|
2006/02/24, 11:50 AM
Yes, but even with a barbell on your shoulders, the resistance is in the wrong direction. There are much better exercises that DO put the resistance in the right area.
Weighted lying russsian twist
full contact twist
woodchops, reverse woodchops.
etc.
--------------
Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
|
|
2006/02/24, 01:37 PM
That is what I meant.
--------------
Never, never, never, never give up.
- Winston Churchill
|
|
2006/02/24, 01:39 PM
I thought the russian twist was done on the back extension stand, a back extension with a twist...
============
Quoting from VTCwby07:
Another known name for the seated twist is the "Russian Twist." Personally, I have found this technique to mainly just be a toning exercise.
=============
--------------
Never, never, never, never give up.
- Winston Churchill
|
|
2006/02/24, 03:37 PM
VTC tell me 2 things?
what is tone?
And how does the twist "tone " you?
yea even if you have barbells or whatever hold them...the weight is still "downward" which is how gravity works.
IF you do twists you should be at a cable station, set in the middel of it and twist it across your body. So you actually have ristance.
But I do agree....there are better things to do.
--------------
Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
|
|
2006/02/24, 03:47 PM
When doing a russian twist on a back extention platform, do you keep the twist thru the full up and down movement, just twist on the up movement or just twist at the top??
I've done oblique work on the B/E but I mount myself sideways and just go side to side. The russian twist sounds interesting..also sounds like a dance move:)
--------------
Even if you are on the right track, you will get run over if you just sit there.
|
|
2006/02/28, 07:15 PM
you can do both I think....I like to put my feet under somthing and lower myself down to floor and twisting at same time, with a light bar or medicine ball.
--------------
Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
|
