Exercise sitap is not limited to the classical version, in addition to this, there are a huge number of varieties. Here is the list of the best sitapas with implementation recommendations.
The simplest sitap is a classic sitap, its execution does not cause difficulties even for beginners. The classic version is suitable for those who have recently thought about how to pump the press and have not yet had time to get used to intensive training.
Classic Sitap
To perform a classic sitap, you need to lie on the floor on your back and bend your knees so that the feet are firmly pressed to the floor. Hands should be crossed on the chest, this position reduces the load on the back, which is suitable for an untrained person. On exhalation, you need to lift the body off the floor, so that the back retains a straight position and becomes perpendicular to the surface. When performing the movement, the feet do not break off from the floor, the action is carried out at the expense of the muscles of the press. The first workouts will be difficult, because the muscles of the press of most people are not accustomed to such loads, over time, sitapas will be given more easily, the muscles will be toned.
How to make sitapas?
Sitap with hands behind the head
A little more complicated than the classic version, the starting position will be exactly the same, only the hands will be located not on the chest, but behind the head. On exhalation, a lift is performed, the body takes a vertical position, and the hands are pulled to the feet. As soon as the hands have touched the feet, the reverse movement begins, on inspiration, the body descends, and the hands again move behind the head. The effectiveness of the exercise is achieved by performing at least a dozen repetitions in the approach, this number must be constantly increased until the number of repetitions reaches three dozen.
Sitap with lift on the sides
The technique of exercise is not much different from the classical one, the arms can be crossed on the chest or placed behind the head to increase the load. When performing a lift, the body moves not directly, but to the side, alternately to the right and left knee. This execution gives a load not only on the rectus abdominis, but also on the obliques.
Sitap with twisting the body can be made more difficult, if the preparation allows, the hands should be placed behind the head, and with each climb, alternately touch the elbow of the knee of the opposite leg. People in good physical shape practice this exercise with weighting, for this use a ball, dumbbell, kettlebell or other equipment. You can switch to sitapas with a load only if you are completely sure that the body is ready to do it.
Additional weight significantly increases the load not only on the target muscles of the press, but also on the back.
Sitap book
In the starting position, the straight legs are lying on the floor, and the arms extended behind the head, at the time of lifting the trunk, the straight legs also rise, the fingertips stretch to the feet to make contact.
Performed on an inclined bench with Limiters for the legs, straight arms are removed behind the head. The body rises to a position perpendicular to the surface of the bench, hands touch the feet, then you need to return to the starting position.
In addition to squats on a special bench, all other versions of the exercise can be performed at home, combining them in one workout is an easy way to pump the press at home. In order for each sitap to be effective, it is important to focus on the sensations of the body and make sure that the load is on the press, and not on the other muscles. If the load leaves the target muscle group, it is a serious mistake that makes training useless.
Finess Head 