Thread: Janda Sit Ups

What are you talking about?

Originally Posted by skuruza

how can i do Jande sit ups without the weird device and without a partner? i do not get what the device or partner are for?
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Sorry but the movement can’t be done properly without the assistance of a training partner. The trick is to isolate the abdominal muscles by inactivating the hip flexors. You cannot do this alone.

oh, and also, what would be the exersise that works the abs best? because, i dont know, maybe something is better that this.

Take a look at this. This is a list of the top 10 most effective ab exercises. The bicycle exercise would be the most efficient.

i saw another list that said that an endurance-where you hold a certain positon- excersize was best... whis is best??

also, those sites might not know about janda.

Excuse my ignorance, but what's a "Jande" sit up?

Yeah can you explain how to do it? I want to try it.

ok, well, this yugoslaian or russian guy invented this. he had a theory that if you isolate the muscle, it trains better. all other sit ups divide the work among the abs, glutes, and hamstrins. this isolates the abs.

i have heard in some places that it damages the base of the spine, so i do not know whether i should do it.

how to do it- have a partner for this. lay with your legs at a 90 degree angle, and your partner holds just under the calves, and apples just enough pressure so they do not drag you forward, but so that you ca apply steady pressure, as if trying to pull your ankes to your butt.

Oh well it's kind of peculiar having another man holding my calves "gently" for me... But it's not a theory that isolated muscles train better... that is pretty obvious. I think his theory was that traditional crunches and situps have irradiation, which is spreading of the force to your hip flexors, etc.

that is what i meant.

i also read that it is not very good for your spine- the janda

Originally Posted by skuruza

i have heard in some places that it damages the base of the spine, so i do not know whether i should do it.
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Erm. That does not sound good. I'd probably look into it further before trying this.