Could the Chi Gung you’re referring to be like the “Sanchin” type exercise???
I agree with Iron Fist in regards to ab training.
Personally I do low reps when doing Janda’s and the “evil wheel” workouts. Partly because I’m unable to do them in high reps… :o
And I’ve been taught to keep these types of exercises down to five to ten reps per set. A set of five Janda situps are generally harder for a person to do than 30 - 50 crunches (or more). I used to be able to do a couple of hundred crunches in a row, but when I switched to Janda Situps I was unable to do more than three sets of five reps…
FWIW, I think one of the things people need to watch out for when doing crunches/situps is to keep their lower back (lumbar) flush to the ground, in order to keep the hip flexors out of the equation when performing the exercise. Otherwise, you’ll end up working very little abs.
is it possible to jandas solo? i’ve been doing them solo, not sure if they the proper way though, but i can do a good amount, i do 2 sets of 15 real slow. but from what i’m hearing, most people cant do 5! mayb i’m doing them wrong. but i do have strong abs. back when i was in the army i got the 2nd best situp record of the entire post! did 116 situps in 2 min… in the army, they do them full range, all the way up- all the way down. i was literally throwing myself down because its very hard to do 1/sec when they are full range situps
my pushups sucked though; did 110 in 2 min =(
I do a modified Janda situp ‘solo’. I don’t use any type of equipment (such as the pavelizer), but just make sure I keep strict form.
Things to keep in mind when doing a Janda situp.
Make sure that you keep your feet flat with a feeling of digging your heels into the ground. Keep your lower back flush on the ground as you roll up. ROLL UP, do not bend from the hip.
Your body should be in a state of contraction when going up, i.e. flex your abs, glutes (tighten the sphincter muscle as well), and also have the feeling of squeezing a ball between your knees. And finally, BREATH! Breath out while going up.
I probably forgot a few things, but these are some of the things you should be aware of when performing the Janda situp.
Iron Shirt Chi Kung when done properly can develop defined abs and defined muscles in the back. Typically though it tends to make the abdomen very loose and relaxed while at the same time being very powerful and better at absorbing oncoming force.
Originally posted by IronFist Hmmm. Well, I think something like standing post or whatever, while being good for you, won’t help ab development. Now if you’re talking hard qigong (chi gung), that involves tensing the abs and stuff, then maybe it might help.
I’m not sure if it’s the same thing, but it involves the abs for sure.
Check your form. Your back shouldn’t feel anything regardless of how many you do.
I think it’s something that I was born with. It’s been this way since preteen.
(regarding stomach working in concert with lower back) Yes, in the same way your triceps and biceps work together, or pecs and back, etc. It is foolish to develop one but not the other.
Sure, and I was also thinking of pivotal movements in which it feels like both might pull at the same time.
Originally posted by scotty1 What exercises benefit your lower back?
I use back extensions, I think it’s called a Roman chair, Deadlifts and rows that involve flexing your back, ie I after straightening the arms, I bend forward and the straighten up before pulling with the arms.
I could be doing it all wrong and look forward to being corrected.