Janda Sit-Up

Abdominal Janda

beginnerbody onlyCore (Dynamic)isolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

abdominals

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.
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.
As you inhale, slowly go back in a controlled manner to the starting position.
Repeat for the recommended amount of repetitions.

Acuéstate en posición básica de abdominal; rodillas a 90 grados, pies en el suelo, brazos cruzados sobre el pecho o a los lados. Esta será tu posición inicial.
Aprieta fuertemente glúteos e isquiotibiales, llena los pulmones y sube lentamente en 3-6 segundos exhalando. Es importante apretar glúteos e isquiotibiales para desactivar los flexores de cadera por inhibición recíproca.
Inhala y baja lentamente de forma controlada a la posición inicial.
Repite las repeticiones recomendadas.