This exercise is one of the best abdominal exercise and overall body exercise, i have come across. It is part of the spartacus workout as advertised in Mens health. Both situp and getup are different, in the sense that, sit-up is more of a whole body exercise, while getup is purely abdominal exercise.
In the situp, you hold weights in one or both are the arm while in the supine position or lying down with face up position. You hold the weights at the maximum height possible, then you try to lift your upper body with all the time, keeping the weights at the highest height possible. Stabilization of leg is required for beginners or if you are doing with heavy weights. Movements should be slow as much as possible, as rapid movements could cause injury to the abdominal s.
While getup is a bit different, working on the abdominals obviously and also the lower back, and the thighs especially the hamstrings. Again you start from a lying down position, hold weights in one hand at the highest position, and start your exercise. You try to getup from that position with help of another arm, then you bend one leg and try to lift yourself and finally get into the half kneeling position with one knee support and the other on foot, then get into full standing. All this time you need to keep the weight at a higher position.
Importantly, it might look easy, start with lower weights and then increase as your whole body strength increases. Warm-up is very important as you can injure your lower back or abdominal s or even the hamstrings. If the arm is not steady, shoulder sprain can occur. Weights which can be controlled should be used.
Videos are available on YouTube, about this exercise and should be part of every workout. Advisable to do at-least 2-3 times a week in between other exercises. Stability is very important during the whole exercise as instability can cause injury to yourself.
http://www.mytpi.com/images/pdfs/TGU.pdf
http://www.menshealth.com/spartacus/downloads/MH-Spartacus-Workout.pdf
You can try any other site.
In the situp, you hold weights in one or both are the arm while in the supine position or lying down with face up position. You hold the weights at the maximum height possible, then you try to lift your upper body with all the time, keeping the weights at the highest height possible. Stabilization of leg is required for beginners or if you are doing with heavy weights. Movements should be slow as much as possible, as rapid movements could cause injury to the abdominal s.
While getup is a bit different, working on the abdominals obviously and also the lower back, and the thighs especially the hamstrings. Again you start from a lying down position, hold weights in one hand at the highest position, and start your exercise. You try to getup from that position with help of another arm, then you bend one leg and try to lift yourself and finally get into the half kneeling position with one knee support and the other on foot, then get into full standing. All this time you need to keep the weight at a higher position.
Importantly, it might look easy, start with lower weights and then increase as your whole body strength increases. Warm-up is very important as you can injure your lower back or abdominal s or even the hamstrings. If the arm is not steady, shoulder sprain can occur. Weights which can be controlled should be used.
Videos are available on YouTube, about this exercise and should be part of every workout. Advisable to do at-least 2-3 times a week in between other exercises. Stability is very important during the whole exercise as instability can cause injury to yourself.
http://www.mytpi.com/images/pdfs/TGU.pdf
http://www.menshealth.com/spartacus/downloads/MH-Spartacus-Workout.pdf
You can try any other site.
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