双脚站立，略宽于髋部，双手举至胸前，手肘向外。将躯干向一侧旋转至舒服的最大幅度，头部跟随转动，然后继续旋转到另一侧。保持髋部朝前，让扭转发生在腰部而非腿部。保持轻松的节奏——这是脊柱版的“拧毛巾”，动作温和舒展。 双脚站立，略宽于髋部，双手举至胸前，手肘向外。将躯干向一侧旋转至舒服的最大幅度，头部跟随转动，然后继续旋转到另一侧。保持髋部朝前，让扭转发生在腰部而非腿部。保持轻松的节奏——这是脊柱版的“拧毛巾”，动作温和舒展。
训练动作：腹斜肌（obliques）、腹肌（abs）、下背部（lower back）
呼吸（breathing）：向两侧扭转时呼气，回到中间位置时吸气。
常见错误：让髋部和膝盖随着躯干一起转动，借助惯性向两侧甩动而不是用控制力来转身，以及屏住呼吸而不是随着节奏自然呼吸。
让事情更简单：做这些动作时保持坐姿，双脚平放在地面上，或者将旋转幅度缩短到舒适的范围。
增加难度：在每次转体结束时停顿两拍，然后加做。侧弯（Side Bends）在另一个平面上锻炼腰部，或为旋转动作增加负重。坐姿转体（Sitting Twists）.
Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.
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I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.
