Twisted Situp Anatomy



Twisting Sit-up

Execution

1. Sit on the decline bench, hook your feet under the pad, lean back, and position your hands behind your head.
2. As you sit up, twist your torso, directing your right elbow toward your left knee.
3. Lower back down to the start; during the next repetition direct your left elbow toward your right knee.






Muscles Involved

Primary: Rectus abdominis, obliques.
Secondary: Serratus anterior, hip flexors.


Anatomic Focus

Hand position:
Position your hands behind your head.

Foot position: Your feet must be secured under a roller pad or comparable support.

Body position: Knees should be bent to reduce stress on the lower back.

Range of motion: Your torso should be vertically upright in the top position, with on elbow almost touching the opposite knee. lower your torso backward until almost parallel to the floor, about three-quarters of the way down. If you lean back too far, tension is released from the abdominal muscles and more stress Is placed on the lower back.

Trajectory: Tilting the bench at a steeper angle makes the exercise harder.

Resistance:
Increase resistance by tilting the bench at a steeper incline or holding a small weight plate behind your head.



VARİATİONS

Broomstick Twist


Sit upright on the edge of a flat bench while holding a broomstick behind your neck. Twist your upper body from side to side. When you twist to the right, feel the right oblique muscles contract, and vice versa.






Broomstick Twist





































GOOD WORK’S…!



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