Janda Sit-ups

[avilezj]

I don't really get the idea of the Janda situps. What are they. How do they differenciate from regular situps. How to perform them. Any help will be appreciated.

[Dermanus]

The main difference between a Janda situp and a regular situp is that you are tensing the antagonists to the hip flexors (glutes and hams), which prevents them from being recruited to help with the crunch.

Try doing some regular situps or hanging crunches and see where you feel the most tiredness. If you're like most people, it will be more in your hip flexors than your abs.

[Pavel Tsatsouline]

Com. avilezj, read the description in BPA and try it. We have discovered very high recruitment of the midsection from Ab Pavelizer situps at Prof. McGill's lab.

[Danko]

Sorry to hijack a thread with my own Q, hope this will help the OP as well.

I am confused at back alignment when performing Jandas. At the back of BPA, Andrea du Cane is shown using the Pavelizer with her back pretty much straight, as though she is doing what could be called a 'usual' situp position, where the back is kept straight throughout. In the beginning of the book, Pavel is shown, and it looks like he is putting down 'one vertebrae at at atime'.

If I do Jandas a la du Cane, I work a lot harder and find the method Pavel uses quite easy. What am I doing wrong?

I also struggle to PUSH my feet into the floor. I manage to keep them grounded but do not seem to be able to contract the glutes, do the situp and push downwards. The position my legs are in is more that I am scraping the floor with my feet back towards my butt.

Is the leg issue the reason why I am not 'getting' the situp?

[avilezj]

Originally Posted by Danko

Sorry to hijack a thread with my own Q, hope this will help the OP as well.

I am confused at back alignment when performing Jandas. At the back of BPA, Andrea du Cane is shown using the Pavelizer with her back pretty much straight, as though she is doing what could be called a 'usual' situp position, where the back is kept straight throughout. In the beginning of the book, Pavel is shown, and it looks like he is putting down 'one vertebrae at at atime'.

If I do Jandas a la du Cane, I work a lot harder and find the method Pavel uses quite easy. What am I doing wrong?

I also struggle to PUSH my feet into the floor. I manage to keep them grounded but do not seem to be able to contract the glutes, do the situp and push downwards. The position my legs are in is more that I am scraping the floor with my feet back towards my butt.

Is the leg issue the reason why I am not 'getting' the situp?

A properly rounded back or straight back is OK for Ab work. Arched back could lead to an injury.

[Wayde]

For janda situps, how do you know you've reached the "top" position? Is there a particular angle your torso should form with the floor?

Traditional situps are a station in the physical fitness test I have to take. They are performed with feet flat on the floor, hands cupped behind the ears. "Bottom" is when your shoulder blades make contact with the floor, one rep is counted when you sit up and touch your elbows to your knees. Should I strive for this when practising jandas?

[avilezj]

Originally Posted by Wayde

For janda situps, how do you know you've reached the "top" position? Is there a particular angle your torso should form with the floor?

Traditional situps are a station in the physical fitness test I have to take. They are performed with feet flat on the floor, hands cupped behind the ears. "Bottom" is when your shoulder blades make contact with the floor, one rep is counted when you sit up and touch your elbows to your knees. Should I strive for this when practising jandas?

Perpendicular to the floor would be all right I think. It is hard enough that way. There is also no need to stress your back by going forward too much.

[sruiz]

I've been able to figure out most acronyms -- but BPA has me stumped...What is BPA? I'm sure others will think this a stupid question, but thanks for any reply...

[avilezj]

Originally Posted by sruiz

I've been able to figure out most acronyms -- but BPA has me stumped...What is BPA? I'm sure others will think this a stupid question, but thanks for any reply...

Bullet Proof Abs, a book by Pavel