The GHD Sit-up
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![Exercise The GHD Sit-up](https://atletiq.com/content/exercises/996/male_1.jpg)
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General info
Force type
Exercise type
Mechanics type
Level
Targeted muscles
Abs (look at the image)
Accessory muscles
Quads, Hamstrings, Lower Back
The GHD Sit-up video
How to perform exercise
- Подушка устанавливается таким образом, чтобы бедра были свободны, ноги слегка согнуты
- Ноги остаются согнуты, пока туловище опускается
- Одна или две руки касаются земли
- Выпрямите ноги, чтобы начать подъем
- Помогите мышцами пресса, чтобы закончить
- Завершите, когда обе руки коснутся зажима стоп
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Abs, and auxiliary muscles: Quads, Hamstrings, Lower Back
![What muscles work in the exercise The GHD Sit-up](https://atletiq.com/panel/cache/exercises/996/male/muscles_all.jpg)
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
---|---|---|---|---|
Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «The GHD Sit-up» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
The GHD Sit-up
Author: AtletIQ: on
The GHD Sit-up — The benefits of exercise, how to properly perform and how many sets to do..
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