Janda Sit-Up
Set up with knees bent to ninety degrees and feet flat. Keep glutes and hamstrings tight while you rise slowly over three to six seconds.
- Dificuldade
- Iniciante
- Tipo
- Força
- Mecânica
- Isolamento
- Força
- Puxar
- Músculos
- 1
Sequência
01 · starting position
Position your body on the floor in the basic sit-up position; knees to a ninety degree angle with feet flat on the floor and arms either crossed over your chest or to the sides. This will be your starting position.
02 · ascend
As you strongly tighten your glutes and hamstrings, fill your lungs with air and in a slow (three to six second count) ascent, slowly exhale. Tip: It is important to tighten the glutes and hamstrings as this will cause the hip flexors to be inactivated in a process called reciprocal inhibition, which basically means that opposite muscles to the contracted ones will relax.
03 · lower
As you inhale, slowly go back in a controlled manner to the starting position.
04 · repeat
Repeat for the recommended amount of repetitions.
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