Band Jack Knife Sit-up

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Matutunan kung paano gawin ang Band Jack Knife Sit-up nang may tamang form at technique. Ang band exercise na ito ay pangunahing nagta-target sa iyong Abs, na may secondary emphasis sa Hip Flexors.

Band Jack Knife Sit-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Band Jack Knife Sit-up

Sundin ang mga hakbang na ito para maisagawa ang Band Jack Knife Sit-up nang may tamang form:

  1. 1Humiga nang pataktak na nakabukas ang mga binti at nakaiunat ang mga braso sa itaas ng ulo, hawak ang band.
  2. 2I-engage ang abs at sabay na itaas ang mga binti at itaas na katawan, dala-dala ang mga kamay patungo sa mga paa.
  3. 3Tigilan sandali sa tuktok, pagkatapos ay dahan-dahang ibaba ang mga binti at itaas na katawan sa simula.
  4. 4Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Band Jack Knife Sit-up

Primary

abs

Secondary

hip flexors

Exercise Details

Equipment
band
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Band Jack Knife Sit-up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Band Jack Knife Sit-up?

Ang Band Jack Knife Sit-up ay pangunahing nagta-target sa iyong Abs. Ang mga secondary muscles na ginagamit ay kabilang ang Hip Flexors. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong waist.

Anong equipment ang kailangan ko para sa Band Jack Knife Sit-up?

Ang Band Jack Knife Sit-up ay nangangailangan ng band. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Band Jack Knife Sit-up nang may tamang form?

Simulan sa pamamagitan ng Humiga nang pataktak na nakabukas ang mga binti at nakaiunat ang mga braso sa itaas ng ulo, hawak ang band. I-engage ang abs at sabay na itaas ang mga binti at itaas na katawan, dala-dala ang mga kamay patungo sa mga paa. Tigilan sandali sa tuktok, pagkatapos ay dahan-dahang ibaba ang mga binti at itaas na katawan sa simula. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Band Jack Knife Sit-up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Band Jack Knife Sit-up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Band Jack Knife Sit-up best for?

The Band Jack Knife Sit-up fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

I-track ang Band Jack Knife Sit-up sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

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