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Açıklama
Quarter Sit-up is a shortened version of the classic sit-up and uses a smaller range of motion. This exercise is particularly effective for isolating upper abdominal muscles. Instead of full range of motion, it applies continuous tension to abdominal muscles by using only the upper portion. It may be a safer alternative for beginners or those with back problems. When performed with higher repetition counts, it builds endurance. Ideal for providing variation in abdominal training.
Adım Adım Talimatlar
- 1
Lie on your back, bend your knees and press feet to floor
- 2
Place your hands on your chest or behind your head
- 3
Perform a short crunch by lifting only your upper back off floor
- 4
Squeeze your abdominal muscles at the top point
- 5
Slowly return to starting position
- 6
Keep your abdominal muscles continuously squeezed throughout movement
Önemli Noktalar
- ✓Lie on back on floor, knees bent
- ✓Hands on chest or behind head
- ✓Lift only upper body off floor, don't sit up fully
- ✓Squeeze abdominal muscles at end of movement
- ✓Slowly return to starting position
Yaygın Hatalar
- ✗Sitting up fully - not quarter sit-up
- ✗Straining neck - neck pain risk
- ✗Using momentum - less effective
- ✗Keeping back straight instead of rounding
- ✗Relaxing abdominal muscles - less effective
Nefes Kontrolü
Exhale while lifting up, inhale when returning to starting position.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with herniated disc should be careful
- Avoid in third trimester of pregnancy
- Those with severe back pain should get doctor approval
- Those with neck problems should not use hands on neck
Güvenlik İpuçları
- Be controlled as range of motion is limited
- Focus on squeezing abs, don't pull with neck
- Keep your back pressed to floor
- Don't hold breath, exhale while rising
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Increases abdominal muscle endurance
- ✓Suitable for high repetition training
- ✓Tones core area
- ✓Accessible for beginner level