Systema sit-ups – let your legs lie on the ground
You might have heard about the famous Russian Systema breathing. This amazing breathing technique enables you to keep the mind and body relaxed. Incorporating it in the workout brings very fruitful consequences and increases your stamina so that you can do what seems to be impossible otherwise. In order to gain maximum benefits out of the breathing exercise, you need to remember certain principles and use them properly. These include breathing in through the nose and breathing out through the mouth, relaxing while breathing and keeping the breathing ahead of physical movement.
Systema and Workout
Use of Systema breathing in exercises helps you a lot. It allows you to continue your workout for longer duration and prevent fatigue and tension. Among various forms of workouts, a wonderful one in which you can use your breath to mediate the link between your body and mind is sit-ups. This time we have come up with an accurate way of integrating breathing exercise into sit-ups.
Body Posture for Sit-ups
- Lie down completely relaxed.
- Keep your back flat and straight
- Keep the head straight.
- Extend your arms straight to both the sides and keep them relaxed
- Legs should be comfortably straight and flat on the ground.
- Keep the feet flat on the floor and keep them there during the whole practice.
How to do Sit-ups properly?
- In situp, you have to lie on your back, flat on the floor and then lift your upper body.
- Remember to keep the back straight. Keep it as a single straight piece from the back of the head to the waist.
- Your legs should be flat on the ground even when you raise your upper body up. It would be difficult to keep them flat in the beginning, but once you learn to relax your body via proper breathing, it would be easy for you.
Different Variations of Systema Sit-ups
- Start from laying flat on the floor with your back and head straight, arms resting on the ground, completely relaxed and legs straight on the ground with your feet relaxed and flat.
- Rise up your upper body by keeping it straight and breathe in through the nose.
- Reach up to 90 degrees and pause for a while.
- Lower your upper body to move back to initial position, again by keeping it straight and breathe out through your mouth.
- Keep the body flat on the ground just as in basic position with arms and legs resting on the floor in a relaxed and comfortable position.
- Lift your upper body slowly while exhaling out through the mouth until you reach the maximum point ( 90 degrees)
- Pause for a while
- Bring your upper body back to the initial position while inhaling through the nose.
- When you are moving your body up, you can exceed the 90 degrees and lower it as much as you can along the legs but you will have to stretch your breadth and make sure that your rise competes with your breath action.
Burst Breathing with midway position
- 45 Degrees is an accurate midway position or the sit-ups. It is not easy to hold the body static at this point. You can choose any point between the initial and final positions.
- Hold your body static in this difficult position and try to relax by practicing burst breathing involving rapid and sharp breaths.
- Inhale all the fatigue and pain through the nose and expel it out via mouth at a rapid pace to relax
Video (sit-ups starts from 1:26)