How to do Vew-Do Janda Sit-Ups, Janda Sit-Up Facts & History

How can I get eye-popping "cut 6 pack abs" and real "core strength" you ask? You've tried every gadget on the planet and you can bang out a thousand crunches before breakfast. But you're still frustrated.

So, what's the deal? How come after jumping through hoops, you still haven't conquered your abs? One of your most important core strength muscle groups.

You could keep on using the same high-tech ab training equipment and exercises. But that will only add to your dashed hopes until you realize this: What a colossal waste of money, blood-and-guts. So why not give this a try - Janda Sit-Ups”­

Janda Sit-Ups will pronounce ugly love handles, annoying tummy flab and wimpy ab core strength”­ Dead on Arrival.

Get ready to show your waistline who's the boss, so drop kick that t-shirt you've been wearing to the beach and start walking around like you own the place. Because after you Janda, you'll have those leaner looking abs you've always dreamt about and core strength that's meaner than a nest-full of hornets.

And you only have to start out with 2 or 3 reps a day. Sounds easy right”­ Wrong!! That's because Janda Sit-ups make every other ab workout and training gadget "ab training with training wheels."

"The crunch belongs on the junk pile of history along with communism." - Pavel Tsatsouline - Former Instructor to Russia's Elite Special Forces.

History of The Janda Sit-Up

First, the Janda Sit-Up up was developed by exercise physiologist Dr. Vladimir Janda. Dr. Janda is considered one of the world's leading experts on back problems. He's also a rehab consultant to The World Health Organization. They listen to him, so should you.

Janda's goal was to crack-the-code and develop an exercise to completely "isolate" the abs and eliminate the associated back problems caused by crunches and conventional sit-ups. A lot of the fitness community believes they're nailing down this back saving "ab isolation" with the crunch. Not true”­

Irradiation, Muscle Function and Janda Sit-Up Facts

And here's why... The failure of crunches and sit-ups centers on a neurological phenomenon called irradiation. What irradiation does is spread contraction to nearby muscle groups through tension when a muscle is activated.

When he dug further, Janda realized the crunch, along with the conventional sit-up used the hip flexors (those muscles at the top of your thighs) as a lever to help raise your torso. That's not isolation, that's irradiation.

For a long time most people assumed the crunch was supposed to remove the hip flexors from the conventional sit-up. And eliminate the associated back problems because you're only partially raising the torso when performing a crunch.

But, the crunch only partially eliminates the hip flexors. Irradiation still recruits them to some degree during a crunch. The ab isolation problem wasn't fully solved with the crunch. To understand this more”­

Try this example of irradiation. Put your foot flat on the floor. Now make a fist with your toes. As you're doing this, you might think you're isolating the muscles in your foot. Not so. Try it again and you'll see you're activating more than your foot muscles. You'll notice other muscle contractions from the calf all the way up to your quads. What you've just experienced was irradiation at work. Now what?

Well, eliminating irradiation only solves half the isolation problem. Janda needed to recruit some other muscle group to activate the abs via the sit-up. And without causing irradiation from the hip flexors. He solved this with the human nervous system's principal of reciprocal inhibition.

The human nervous system's reciprocal inhibition relaxes the muscles opposite of the ones contracting. To relax the hip flexors, Janda needed to devise a trigger to perform the sit-up with muscles opposite to the hip flexors (the hamstrings and glutes) to isolate the abs without hip flexor recruitment.

Check this out. This is how he discovered how to remove the hip flexors, recruit the hamstrings and glutes and trigger "ab isolation." First, he placed his hands behind the subject's calfs. Then, he had the subject tighten the hamstrings and the glutes while their calfs were pressed up against his hands. He then had the subject perform a crunch and guess what happened?

Surprisingly, without anything to anchor the legs during the crunch, the only hip flexor recruitment is from the weight of your legs. When the Janda Sit-Up is done correctly, the abs rely on the hamstrings and the glutes (butt) as an anchor to achieve lift instead of the hip flexors. This almost totally isolates the abs during the sit-up. Pretty neat eh.'

Alright, enough with the scientific mumbo jumbo. It's time to give your abs the business”­

How to Perform Vew-Do Balance Board Janda Sit-Ups

To perform a Janda Sit-Up using a Vew-Do Balance Board, there are a couple of prerequisites. First, you'll need to be the proud owner of a Vew-Do Indy, Flow, or Sk8 Balance Board. Second, get your paws on the Vew-Do Plyometric Training Rock System. If you don't already know about the Plyometric Training Rock System, go HERE or Click on the link in the resource box below.

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YES, I want more info on the Vew-Do Plyometric Training Rock System.

Give me more information on how the Vew-Do Plyometric Training Rock System can turn an Indy, Sk8, or Flow Balance Board into a piece of Ab Exercise Training Equipment in 30 seconds.


I understand the Plyometric Rock Training System includes 2 plyometric exercise training rocks, instructions for setting up my Vew-Do Board as plyometric exercise equipment and a full color guide to using the exclusive Vew-Do Plyometric Exercise Training Program.

”°'Vew-Do Balance Boards are a great addition to our training and rehab programs while adding fun, challenge and excitement to our workouts.' - Jim Ramsey, Head Athletic Trainer, New York Rangers.

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Setting up the Board for the Janda Sit-Up takes all of 30 seconds. Place the rocks firmly against the stop ends of the board with the sub-deck rail seated in the slots in the rocks. Take the whole enchilada and flip it on its side in the exercise area. You want to do this on a carpet or some other dense cushioning material. A wrestling, yoga or exercise mat is a good choice.

   

Look to get yourself in a seated position and face the sub-deck (underneath) side of the board which you place in front of you horizontally. Throw your feet over the board so they lay flat on the floor on the other side.

Now, lie back on the floor and scoot your butt until your knees are at a 90 degree angle. The backs of your calves should be up against the front of the board about halfway between your knee and your ankle and both feet should be flat on the floor.

Get ready and take a deep breath”­ you're about to wreak havoc on your abs. Cross your arms on your chest. Keeping your feet flat on the floor and your toes pointed, tighten your glutes (butt) and hamstrings, then slowly and without jerking, sit up 9crunch) as high as you can. Then slowly lower yourself to your back. Take a deep breath and get ready for your next rep.

   

If you knock the board over by trying to pull your knees to your chest; that means you're not keeping your feet flat on the floor and you're trying to use the board as leverage. No good, you're doing it wrong. The exercise when performed correctly, isolates the abs without any enablers like your hip flexors. Your abs do all the work.

Your goal should be to do an ab pounding half sit-up or a crunch. Don't worry about trying to do a full sit-up. It's virtually impossible given the physics because essentially your legs become weightless. Plus, you're accomplishing the ultimate ab isolating exercise with a perfectly formed Janda Sit-Up.

Work Janda Sit-Ups into your core training with a goal of 5 sets of 3-5 reps. Once you build up a tolerance for the exercise you can add weight using 5 to 25 pound plates which you can lay on top of your upper abdomen. Keep the number of reps low with no more than 3-5 per set.

That's it, congratulations; you've just educated yourself on ab training and Janda Situps. Plus, you've made yourself a little more dangerous to your competitors because you've just added a powder keg to your training arsenal.

Throw a high protein low carb diet into the mix and you'll look good too. Now keep your eyes peeled for our next Vew-Do ”°Balance without limits ™" goodie”­ The Vew-Do core training diet and supplement guide.

Still not convinced? Then click the box below. It'll only take you a minute. Find out how a Vew-Do Balance Board gives you ”°Balance without limits ™"

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Check This Box and click on the image below to find out more about Vew-Do Balance Boards & Plyometric Exercise Training Equipment.

Give me more information on the "Flow" balance board & plyometric exercise equipment model.


I understand that the "Flow " gives me more than just multi-directional balance training. When combined with the Plyometric Training Rock System, it's adaptable as plyometric exercise equipment, a Janda sit-up tool and more.

”°A fantastic tool for developing proprioception and core balance in both the injured and non-injured athlete.”± - Kevin Moody, M.S., ATC, C.S.C.S., U.S. Olympic Training Center

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Even More Janda Sit-Up Resources

Now, I've tried to steer you in the right direction for ab training while pointing out the versatility of a Vew-Do Balance Board. But this might not be for everybody.

But, there's a guy by the name of Pavel Tsatsouline. He trains and instructs the people that use "core strength" for life and death survival. Dudes like the Soviet Special Forces, elite units of the US Military and law enforcement. I'm sure you'll agree that those credentials qualify him as an "expert" in physical training.

Incredibly, his low-tech/high concept training programs are now available to anyone with enough common sense to listen to him. Everything from Janda Sit-Ups to Kettlebells and alternative training methods and more”­

If you want the best rig on the market specifically for Janda Sit-Up ab training, then look no further than Pavel Tsatsouline's Ab Pavelizer? II. See the resource box below for more information.

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