Twister is a small but very clever exercise device. It allows you to easily slim the waist, get rid of the sides and strengthen the abdominal muscles. Twister version with ropes also helps to work on the muscles of the hands. How exactly does this magic circle work and how to practice on it to quickly notice the effects?

Twisteris a lightweight, portable abdominal training device. If you are not a gym enthusiast or you just do not have time for it, and you want to train effectively, thanks to which you will get rid of the sides and strengthen your stomach, the twister is the perfect choice for you.

Contents:

  1. What is an exercise twister?
  2. Which exercise twister should you choose?
  3. What are the prices of twisters?
  4. How to practice on a twister?
  5. How to practice on a twister with links?
  6. Twister exercise effects

What is an exercise twister?

Twister is a lightweight exercise machine. It has the appearance of a disk approximately 28 centimeters in diameter. It fits into a sports bag, you can store it in a wardrobe or take it with you, for example on vacation. The mechanism of its operation is based on a turntable, on which it becomes legs and twists the torso. The plate is set in motion with the help of the muscles of the legs and body.

Twister comes in many variants - all of them are connected by a turntable, but they differ, among other things, in its finish or additional functionality of the equipment. The more expensive the device, the more advanced it is.

Which exercise twister should you choose?

Twisters with insets

Some twisters have built-in digital counters that show i.a. weight, training time and number of calories burned

Twisters can therefore be ordinary plastic-coated swivel discs or have a foot facility. In more professional twisters, the surface on which we place our feet is covered with properly spaced tabs or additionally contains magnetic elements. All this to, first of all, improve the comfort of the feet during exercise (tabs and magnets massage the instep of the foot), but also have a positive effect on the mental condition of the exerciser. The massage tabs have a stimulating effect. They work similarly to acupuncture by activating the points responsible for the footmany ailments. Such a foot massage can eliminate headache, bone or joint pain, it prevents osteoporosis, rheumatism and arthritis, and even, as some argue, it inhibits hair loss and has a beneficial effect on the digestive system. It's also said to be a good stress reliever.

Twisters with links

Some twisters, apart from the insets, also have elements for exercising the hands. These are lines with handles that are pulled out from the sides of the plate. The tension of the lines means that each time the handle is pulled up, it is necessary to put a certain force into it. Thanks to the installed ropes, the device becomes multifunctional and significantly extends the range of exercises that we can perform with it.

Standing twisters

The most advanced version of the device is the standing twister. It is an extensive device that, in addition to the rotating plate, also has a handle that allows you to stabilize the upper body during exercise. This type of twister is usually found in gyms.

Worth knowing

What are the prices of twisters?

Twister is not an expensive sports equipment. The simplest version is available for around 20 zlotys, the most expensive devices can cost even several hundred zlotys.

At the beginning, before buying, it is worth trying to work out on such equipment in a gym or fitness club to see if this type of exercise suits you. If we do not have such an option, it is not worth buying the most advanced and expensive device right away. The simplest version with handles for several dozen zlotys is enough.

How to practice on a twister?

An extremely important advantage of this device is its versatility when it comes to a place to exercise. Twister is small, handy, does not require a special room or additional accessories. You can practice on it at home, at work, on vacation or in the park. However, it is good to be able to rest your hand somewhere if you are just learning how to use this device.

The basis of every twister exercise is twisting the torso. It is not difficult to master this skill, so you can practice even while watching TV or listening to music - it will definitely not bother us.

See also: Reduction - 8 mistakes most often committed during weight loss

We stand barefoot on the twister so that the protrusions are as effective as possible. The most important thing in twister exercises isstabilizing the body part from the waist up . This part should stand still, only the lower part of the body turns from the waist down. The turning point is just around the lane. OnAt the beginning, the exercise without support may be difficult, so the easiest way is to simply stand on the twister in front of a wall, tree, wardrobe, door, etc., rest your hands on it (at the height of the chest) and use your legs to turn the plate. Then we can help ourselves with our hands, but remember that the body should be stabilized. When making a turn one way or the other, we should come to the point where increasing the angle of rotation is no longer possible, because we feel the resistance of the abdominal muscles.

It is best to do this basic exercise for at least 10 minutes at a time, with time you can increase the length of the turns and the frequency of training.

How to practice on a twister with links?

Twister equipped with ropes with grips allows us to practice on this equipment without supporting it. The hands are full and the lines are a kind of torso stabilizer. Additionally, they perform a training function.

The handles of the lines are held with closed hands facing downwards. During the exercise, pull the lines out by bending your elbows and bringing your hands closer to your chest. The elbows should be close to the body at all times. Another way to engage your arm muscles in a twister exercise is to hold the lines above your head on straight arms, or, without bending your elbows, extend the lines to the sides (imitating wing movement). There are many more modifications. You can point your arms in front of you or behind you, straighten and bend them.

Since the twister exercises with handles involve more effort than just twisting the hips, it is best to perform them in three series of 15 repetitions.

See also: ABT training for the abdomen and thighs - sample exercises

This will be useful to you

Twister exercise effects

Twister has a double effect. It has a positive effect on the well-being thanks to the massage of points on the foot, but also improves the form and appearance:

  • strengthens and shapes the abdominal muscles- due to the rotational movement during the twist of the torso, we activate the oblique abdominal muscles, often forgotten and lazy;
  • slims the waist- thanks to regular exercise you can get a distinct waistline;
  • helps to get rid of fat on the hips- it is even said that the twister is a bacon killer. There is a lot of truth in this, because oblique movements have a slimming effect;
  • strengthens the muscles of the hands- the twister shapes the arms, outlining their muscles. Thanks to pulling the ropes to the chest or above the head, we have a similar feeling as when carrying light weights;
  • improves the appearance of legs and buttocks- just slightly modify the exercises and e.g.start training on two twisters to stimulate the work of muscles below the waist;
  • reduces body fat- not only in the abdomen. The device allows you to burn about100 kcal in 15 minutes . However, you cannot count on spectacular and quick weight loss. To achieve clear results, you need to include additional training and diet. For sure, the twister can help a lot in the weight loss process.

Category:

ABC of exercises