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Find out here everything about Situps medicine ball.
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In this article we are going to show you how to make Situps medicine ball:
Summarized explanation
Lying in a supine position on the floor, with flexed kness, and medicine ball on your chest, raise trunk to 45°.
Step by step
1- Lying in a face-up position, flex knees, support feet on the floor and hold medicine ball against chest.
2- Elevate trunk trying for the ball to reach thighs.
3- Lower trunk slowly letting back slide against floor.
| Must Keep the ball close to body |
Don´t Give violent thrusts to try to rise |
Tips If you cannot avoid separating feet from floor, anchor them in the lowest bar on the wall bars |
Extended Explanation
Hold a medicine ball to your chest, with both hands, and lie face-up. Flex knees, feet flat on the floor. Elevate trunk until ball is near thighs and try and keep feet on floor. Bring it down and return to original position. This is a repetition.
Basic Muscles Explanation
The long and fine abdominal rectus goes vertically along the abdominal wall, starting in the pubic bone and ending in the cartilage of the fifth, sixth and seventh ribs and the breastbone. The two halves are separated by a tendinosus parallel band, crossed by three tendinosus lines that give the characteristical divisions in a defined middle section.
Muscles & Joint Actions
The major rectus participates in hip flexions and any of its variations, in this case the hip flexion.
Sport Uses
Abdominals are beneficial in bodybuilding and fitness in general to obtain a strong and well developed stomach. Abdominals play an important part in spine flexions and in actions such as in gymnastics, trampoline jumps, wrestling and martial arts. Abdominals are also very useful in some sport activities like pitching and batting in baseball, soccer throw-ins, shot-puts, javeline throwing (golf and boxing).
Exercise Variation
Also Situps can be done with ball over the head with extended arms.
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