3/4 Sit-Up

طريقة الأداء

1. 01Lie down on the floor and secure your feet. Your legs should be bent at the knees.
2. 02Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
3. 03Flex your hips and spine to raise your torso toward your knees.
4. 04At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
5. 05Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.