Seated Twist
分步讲解
动作要领
- Bend your right knee and place your right foot on the outside of your left knee, keeping your left leg straight or if it's more comfortable, you can bend the left knee and bring the foot towards your right hip.
- Twist your torso to the right, placing your left elbow on the outside of your right knee and your right hand on the floor behind you for support.
- Inhale to lengthen your spine and exhale to deepen the twist, looking over your right shoulder.
- Hold the position for a few breaths, then release and repeat on the other side.
概览
关于这个动作
The Seated Twist is a gentle exercise designed to improve flexibility and mobility in the spine, aiding in better posture and reducing back pain. It is suitable for individuals of all fitness levels, including beginners and those seeking low-impact exercises. People may want to incorporate this exercise into their routine to promote better spinal health, relieve tension, and enhance overall body functionality.
教练提示
姿势要点
When performing the twist, make sure to rotate from your waist, not your shoulders. This is a common mistake that can lead to injury. Your shoulders should remain square and level.
Breath control is crucial in this exercise. Inhale as you sit up straight, and exhale as you twist. This helps deepen the twist and engage your core muscles. Never hold your breath during the exercise.
Another common mistake is over-twisting or forcing a twist. This can strain your spine. Instead, go only as far as it feels comfortable. You should feel a gentle stretch, not pain.
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