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Açıklama
Lever Seated Twist is an oblique exercise performed on a rotational machine found in gyms. In this seated exercise, you work the lateral abdominal muscles by rotating your torso to the right and left. It is highly effective for strengthening the obliques and improves core rotation. Thanks to the machine support, it allows you to perform the movement in a controlled manner. It is a suitable exercise for beginners and helps with learning proper form. Progress can be achieved by adjusting the weight.
Adım Adım Talimatlar
- 1
Sit on the machine and secure your feet on the floor
- 2
Place your hands on the handles and lean your chest against the support pad
- 3
Rotate your torso to the right by contracting your abdominal muscles
- 4
Hold for 1–2 seconds at maximum rotation
- 5
Rotate to the opposite side in a controlled manner
- 6
Keep your hips stationary throughout the movement and rotate only the upper body
Önemli Noktalar
- ✓Sit properly on the machine and plant your feet firmly on the floor
- ✓Place your hands on the handles and lean your chest slightly forward
- ✓Rotate only the upper body — keep the hips and legs stationary
- ✓Perform an equal number of reps on both sides
Yaygın Hatalar
- ✗Rotating the hips along with the torso — places stress on the lower back instead of the obliques
- ✗Performing the movement too quickly — increases the risk of injury
- ✗Selecting too light a weight — limits muscle development
- ✗Working only one side — creates muscle imbalance
Nefes Kontrolü
Exhale as you rotate, inhale as you return to the starting position. Maintain a steady breathing rhythm on both sides.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with herniated discs or disc problems should be cautious
- Those who have had spinal surgery should obtain medical approval
- Avoid using excessively heavy weight
Güvenlik İpuçları
- Adjust the machine settings to fit your body
- Start with light weight — the movement pattern is what matters most
- Perform the rotation in a controlled and slow manner
- Reduce the weight or stop if you experience pain in the lower back area
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Works the obliques with an endurance-focused approach
- ✓Increases core rotational mobility
- ✓Tightens the lateral abdominal region
- ✓Offers the opportunity for high-rep training with low load