SIT UPS IN CROSS TRAINING: definitive guidance of execution and variations

In CrossFit, As in many other disciplines, there are many exercises that work the core To get a steel abdomen. One of the best known, and that offers the best results, are the SIT UPS, also known as the abdominals of CrossFit. The SIT UPS are one of the most effective exercises to work your abs and get the long -awaited “Six Pack”. However, the most recommended to achieve your goal is to combine it with other movements, such as those you can find in this article: Abdominals in Crossfit: What exercises and routines exist? Next, we explain what the sites are, how they are done correctly and what variations exist.

What are the sites?

Although initially the sites seem easy to perform, in reality it is a Very demanding exercise that requires a certain level of physical form Not to get tired right away. The reason: it is necessary to perform many repetitions in a very short time. In addition, although it is not a very complex exercise and its execution is carried out in four simple steps that we will explain later, we must be very careful and respect the technique to avoid annoying back injuries. However, one of the great advantages is that for its execution You will only need a mat, So you will not have to get a great equipment. And remember, if you want to get a strong abdomen, you can ask your coach any questions related to the execution of this exercise, since it will give you the indications you need to do it correctly.

How to do sit -ups

Do you want a strong and toned abdomen? Follow the following indications for Make Sit Ups step by step: Steps to follow:

First, Place yourself in an initial position. To do this, put on your back and flex your knees in such a way that the soles of the feet shock with each other.
Next, for those who are beginners, We must stretch our arms extended forward next to our body. If you already have a little experience, you can place your arms back.
He rests the head on the ground and take impulse to lift your torso and make a flexion, which will be completed when the hands touch their feet.
Go back to the initial position and repeat.

To perform this exercise you must place the ABMAT, or failing other types of pad, to Maintain the natural curvature of the back. Remember to take all the necessary precautions when performing the sites, if you do not want a back injury to ruin your workouts. In the following video you can see how to make them step by step:

What muscles are working?

This is the list of muscle groups that work the human body:

Abdominal straight.
Oblique abdominals.
Iliac psoas.
Tensioner of the fascia can.

The sites They offer the following advantages, in addition to strengthening the area of the core:

Well -executed sites help us reduce the risk of suffering any type of pain or back injury.
By strengthening the abdomen area, we improve our posture and walk more upright.
It allows us to improve breathing, since we will strengthen the diaphragm.

SIT UPS IN V

If you already have a certain level and the sites fall short for you, you can increase the level of demand with the SIT UPS IN V. With them you will not only work the abdomen, but You will improve coordination, balance and strength. To perform them, follow the indications that we detail below:

Place yourself in an initial position, with extended arms and legs.
Next, simultaneously, raise your arms and feet and take them to the chest until they are at an angle of 45º.
Extend your arms and take them forward until you touch your feet.
We stay in this position for at least five seconds, or until you start noticing that the body loses the posture.
We return to the initial position without letting the feet touch the ground, we rest for a second and repeat.

In the following video you can see how to execute this exercise correctly:

If your goal is to achieve a stronger abdomen than iron, sit -ups are the most appropriate exercise. But remember: always follow all the recommendations to avoid injuries. You can combine the sites with other exercises and include them in your routines, Like the ones we propose in this other article. Your physical condition will see the reward! And do not hesitate to visit our online store, you will find the best protections For your workouts such as, for example, wristbands either pimples.