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Find out here everything about Boxer’s twists.
If you want to learn more about abdominal exercises similar as Boxer’s twists visit TIPS section in www.sportize.me just by clicking HERE.
In this article we are going to show you how to make Boxer’s twists:
Learn Boxer’s twists just in 5 seconds: Video
Summarized explanation
Sitting with extended legs we take dumbbells at chest level and twist from one side to another.
Step by step
1-Sitting with semiflexed legs and a straight trunk, hold a dumbbell and place it to chest.
2-Rotate trunk left and right at a controlled speed.
| Must Straight back |
Don´t Violently rotate back without control |
Tips Incide in the controlled rotation |
Extended Explanation
Hold a dumbbell with both hands and sit on the floor with flexed knees. Keep the dumbbell near chest and lift feet off the floor. This is the starting position. Next contract abdomen and turn the dumbbell a few centimeters to the right, then turn it to the same position but on the left side. This is a repetition.
Basic Muscles Explanation
The oblique muscles participate in trunk twists movements and torso lateral flexions. These muscles are divided in external and internal and they cover the front and lateral part of the abdomen from the abdominal rectus to the major dorsal, and its fibres are located diagonally in a V form. Located directly under the external obliques they form an inverted V.
Muscles & Joint Actions
In trunk rotations in the vertical position, we are using the obliques and the abdominal transverse. Exhaling at the end of movement, stimulates the fibers of the mentioned muscles.
Sport Uses
The practical use of this exercise is justified in sports like boxing, shot-put, javeline throwing among others, due to the use of muscles that make the trunk rotate.
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