Sit-Up

طريقة الأداء

1. 01Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
2. 02Place your hands behind your head and lock them together by clasping your fingers. This is the starting position.
3. 03Elevate your upper body so that it creates an imaginary V-shape with your thighs. Breathe out when performing this part of the exercise.
4. 04Once you feel the contraction for a second, lower your upper body back down to the starting position while inhaling.
5. 05Repeat for the recommended amount of repetitions.

نقاط الأداء الصحيح

• —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.