3/4 sit-up – one of the basic exercises for the muscles of the abdominal wall, it will allow to load predominantly upper sections of the rectus abdominis muscle, tone up, work out the contours of its beams.
Main muscles: the rectus abdominis muscle
Accessory: external and internal obliques
Options: the exercise can be done both indoors and at home, lying on the floor, legs you can get for any stop or ledge, and if you are together with your partner, ask him to hold your feet. In addition, the legs can simply be set on the floor or put on the bench.
Technique of 3/4 sit-up: lay on the floor Mat, lie on it, put his feet on the floor or on the bench, so that the angle in the knee joints was direct. Hands could be crossed on the chest or to have his head, eyes focused upward. This is your starting position.
Now inhale, tighten your abdominal muscles, and in one motion to tear the body off the floor, as if trying to touch the knees with the forehead. At the top stop, feel the growing tension of the abdominal muscles, try to reduce them even more, up to a maximum, then exhale and slowly descend back to the starting position. If you want to achieve the best possible result, but does not relax the press and at the lowest point, just try not to touch the shoulder blades to the floor. The load on the press in this case will be the maximum. To further increase the load, grab an extra burden, “pancake” from barbell or dumbbell. Of course, this only makes sense if the typical run has become too easy for you.
Tips 3/4 sit-up: do not prithibite themselves by the neck to the knees, it can affect the vertebrae of the cervical spine. Don’t make rotational movements of the shoulders in one or the other, otherwise you may suffer the intervertebral discs, which will lead to pain, decreased mobility, and other unpleasant “joys.”
Repeat 20 times in 4-5 approaches. And remember – the main goal here is not a set weight, and even do not give relief, and maintaining good muscle tone, which serves as protection from injury when squatting, rods and other heavy exercises.