Los Mejores Ejercicios De Los Que Ha Oido Jamas
Los Mejores Ejercicios De Los Que Ha Oido Jamas

Six-pack crusher...use only if you have STRONG abs...

Email sent: May 21, 2020 1:09pm

Is this your brand on Milled? You can claim it.

I will tell you right up front, this one is TOUGH...and only use it if you've got very strong abs already...it'll take them to a whole new level.

Now, if you want to develop your six-pack abs, you may have tried the traditional sit-up...and found that it hammered your hip flexors and your lower back instead.

That's where the Janda Sit-Up comes in...

The Janda Sit-Up is a variation of the regular sit-up, created by Dr. Vladimir Janda. In this variation, you take advantage of a phenomenon known as reciprocal inhibition.

Essentially, in order to minimize hip flexor contraction, we're going to strongly activate the hamstrings and glutes. The hams and glutes are both hip extensors, which is the exact OPPOSITE type of contraction and movement that hip flexors perform.

When you strongly contract those muscles, the hip flexors are inhibited from contracting, forcing the six pack abs (the rectus abdominis) to do the bulk of the work.

The normal Janda Sit-Up can be done with a partner, with your heel hooked around something solid on the floor, or even bands. The key is that your hamstrings and glutes must contract HARD as you do the sit-up. It's an incredibly effective movement.


This exercise is tough...this variation is going to make it even tougher.

You will need to have STRONG abs in order to get even a single rep with this one.

We're going to follow the same type of reciprocal inhibition, but with the heels elevated to make the leverage even worse and the contraction even harder (more on this below).

To do this, you'll need something solid set about 10-12 inches off the ground. I'm using a bar set up against the uprights of my power rack. You could also use a Smith machine bar very effectively.

You can use literally anything else around your house the might fit the bill. As long as it's solid, you're good to go...use your imagination! It could even be a broomstick pulled up against a doorframe with the pressure from your heels keeping it in position held off the floor.

Lie on your back and hook your heels over the bar, knees bent about 90 degrees. I also recommend angling your knees out wide to further take the hip flexors out of an effective line of pull. This also gives you space for your arms to come into as you do the sit-up.

This exercise requires tight focus on muscle activation in order to do it properly and get the most out of it...we're not just banging out reps. These should be done under control with no momentum.

Contract your hamstrings HARD, trying to pull against that bar as hard as you can with. You should also try and contract the glutes as well.

Then, using your abdominals, start coming up into the situp.

Come up as high as you can and hold for a moment.

Lower yourself back down slowly then repeat for as many reps as you can get.

One of the differences with the heel elevation here from the regular version is the angle of your thighs. When you elevated your heels, you change the angle at the hips so that when you come up to the top, you get an even stronger contraction in the six-pack abs.

As well, this worsens the leverage, which increases the resistance and difficulty of the exercise while still staying true to the Janda technique.

Key point...if you do have any back issues, I wouldn't recommend this one. Even with the hamstring contraction, it IS still a sit-up and there is stress that does into the lower back with it.

I have my arms stretched out in front for this...to make it harder, you can hold them across your chest or beside your head...or even overhead!

Overall, this is a fantastic and extremely challenging exercise for your six-pack and entire core...just make sure you get that strong contraction in the hamstrings and glutes.

You can watch the full video of this exercise in action here.

Click here to start from the exercise demo.


Want More Killer Core Training?

Try these...

These will take your abdominal.core training to a whole new level.

Nick Nilsson
The Mad Scientist of Muscle

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BetterU, Inc., Box 342, Grayslake, IL 60030, United States
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