Janda Sit-Up

خطوات التنفيذ

1. 1

   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.

2. 2

   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.

3. 3

   As you inhale, slowly go back in a controlled manner to the starting position.

4. 4

   Repeat for the recommended amount of repetitions.