My least favorite machine is probably the torso twist
machine. You sit on the machine and
twist your upper body against resistance, while the lower body is still. The intention is to work the obliques (your
waist muscles), however most of the rotation comes from the lumbar spine,
causing compression on the discs. In fact, almost any exercise where your lower
body is fixed and your upper body rotates (especially against resistance) puts
stress on your spine. If you insist on
using this machine, keep the weight very light and the reps few.
You will get a safer abdominal workout by doing cable (or
resistance band) twists: Stand with your
left side facing the pulley or band attachment, hold the band with two hands
in front of your waist. Twist towards
your right, allowing your torso (and hips) to move. Your left heel will come up as you
twist. This is a safer and more useful
exercise (think about hitting a tennis or golf ball), as your hips are designed
to rotate with your spine.
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