{"id":6295,"date":"2026-10-17T14:10:49","date_gmt":"2026-10-17T12:10:49","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6295"},"modified":"2026-10-17T14:10:49","modified_gmt":"2026-10-17T12:10:49","slug":"russian-twist-assis","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/russian-twist-assis\/","title":{"rendered":"Russian twist assis"},"content":{"rendered":"<p>Le Russian twist assis, ou rotation du buste assis, est l\u2019un des trois exercices de rotation du buste qui ciblent les abdominaux lat\u00e9raux. Les deux autres variantes sont la <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6300\">rotation du buste debout<\/a> et la <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6298\">rotation du buste \u00e0 la machine<\/a>. Dans le Russian twist assis, tu tournes le haut du corps d\u2019un c\u00f4t\u00e9 puis de l\u2019autre avec un mouvement contr\u00f4l\u00e9.<\/p>\n<p>Tu peux facilement faire cet exercice chez toi sans aucun mat\u00e9riel. Si tu le souhaites, tu peux aussi ajouter une charge pour augmenter l\u2019intensit\u00e9.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Le Russian twist est un excellent exercice pour cibler les abdominaux lat\u00e9raux et il est relativement simple \u00e0 ma\u00eetriser. Pense \u00e0 bien respecter la position des jambes et des pieds d\u00e9crite ci-dessous.<\/p>\n<p>Si tu utilises une charge suppl\u00e9mentaire, choisis-en une qui n\u2019est pas trop lourde et que tu peux tenir en l\u2019air sans difficult\u00e9, m\u00eame apr\u00e8s plusieurs r\u00e9p\u00e9titions.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tutoriel_video\">Tutoriel vid\u00e9o<\/span><\/h3>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FLlccOWys8IU%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/LlccOWys8IU\" \/><meta itemprop=\"duration\" content=\"PT44S\" \/><meta itemprop=\"uploadDate\" content=\"2016-01-12T09:21:30Z\" \/><meta itemprop=\"name\" content=\"How To Russian Twist | Nuffield Health\" \/><meta itemprop=\"description\" content=\"A great oblique exercise. To find out more about Nuffield Health Gyms visit: http:\/\/bit.ly\/1M7NxAt SUBSCRIBE \u25ba http:\/\/bit.ly\/1IEjpJz\"><div class=\"lyte-wrapper\" title=\"How To Russian Twist | Nuffield Health\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_LlccOWys8IU\"><div id=\"lyte_LlccOWys8IU\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FLlccOWys8IU%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">How To Russian Twist | Nuffield Health<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/LlccOWys8IU\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FLlccOWys8IU%2F0.jpg\" alt=\"How To Russian Twist | Nuffield Health\" width=\"853\" height=\"460\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instructions_etape_par_etape\">Instructions \u00e9tape par \u00e9tape<\/span><\/h3>\n<p class=\"num\">Assieds-toi au sol, les jambes devant toi. Tes genoux doivent se trouver \u00e0 peu pr\u00e8s \u00e0 hauteur de la partie sup\u00e9rieure des abdominaux. Veille \u00e0 garder la plante des pieds au sol.<\/p>\n<p class=\"num\">Tiens la charge \u00e9ventuelle des deux mains au-dessus des genoux. Si tu n\u2019utilises pas de poids, tends les mains devant toi ou croise les bras sur la poitrine.<\/p>\n<p class=\"num\">Tire les omoplates vers l\u2019arri\u00e8re, soul\u00e8ve la poitrine et incline l\u00e9g\u00e8rement le buste vers l\u2019arri\u00e8re. Tu sens alors la tension dans le tronc. Ne te penche toutefois pas trop loin. Garde le dos droit, sans l\u2019arrondir.<\/p>\n<p class=\"num\">Tourne les bras et le haut du corps vers un c\u00f4t\u00e9. La charge tenue dans tes mains descend l\u00e9g\u00e8rement, mais ne doit jamais toucher le sol.<\/p>\n<p class=\"num\">Une fois le mouvement termin\u00e9, tourne le haut du corps vers l\u2019autre c\u00f4t\u00e9. Tu peux encha\u00eener directement ou faire une courte pause au centre afin de maintenir volontairement la tension dans le tronc.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Pour la version d\u00e9crite ici, garde les pieds au sol et incline l\u00e9g\u00e8rement le buste vers l\u2019arri\u00e8re. Cela peut t\u2019aider \u00e0 garder l\u2019\u00e9quilibre et \u00e0 ma\u00eetriser la rotation tout en faisant travailler les abdominaux.<\/p>\n<p>M\u00eame avec les pieds au sol, \u00e9vite de balancer le buste ou la charge pour amorcer chaque rotation. Tourne sans \u00e0-coups d\u2019un c\u00f4t\u00e9 \u00e0 l\u2019autre et choisis une charge que tu peux contr\u00f4ler.<\/p>\n<p>Veille \u00e9galement \u00e0 ce que la charge ne soit pas trop lourde, afin de ne pas devoir la poser au sol \u00e0 la fin du mouvement. Tu dois pouvoir la garder facilement en l\u2019air pendant toute la s\u00e9rie. Si ce n\u2019est pas possible, choisis une charge plus l\u00e9g\u00e8re et effectue davantage de r\u00e9p\u00e9titions.<\/p>\n","protected":false},"featured_media":6304,"parent":0,"template":"","meta":[],"muskelgruppe":[1661],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"free","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Rotation du buste assis, Russian twist","target-muscles":24531,"equipment":[5083,5061],"muscles":5394,"supporting-muscles":null,"training-type":null,"training-plans":null,"alternative_exercises":[6298,6786,6979,7973,8422]},"yoast_head":"<title>Russian twist assis | Training.fit<\/title>\n<meta name=\"description\" content=\"Russian twist assis : d\u00e9couvre la posture assise et les options avec une charge. 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