Weighted Decline Sit-up

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Matutunan kung paano gawin ang Weighted Decline Sit-up nang may tamang form at technique. Ang weighted exercise na ito ay pangunahing nagta-target sa iyong Abs, na may secondary emphasis sa Hip Flexors, Lower Back.

Weighted Decline Sit-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Weighted Decline Sit-up

Sundin ang mga hakbang na ito para maisagawa ang Weighted Decline Sit-up nang may tamang form:

  1. 1Humiga nang flat sa isang decline bench na may mga paa na nakaligtas sa ilalim ng foot pads.
  2. 2Ilagay ang mga kamay sa likod ng ulo o sa harap ng dibdib.
  3. 3I-engage ang abs at dahan-dahang itaas ang upper body mula sa bench, yumuko pasulong hanggang maging perpendikular sa lupa ang katawan.
  4. 4Huminto sandali sa itaas, pagkatapos ay dahan-dahang ibaba ang upper body pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Weighted Decline Sit-up

Primary

abs

Secondary

hip flexorslower back

Exercise Details

Equipment
weighted
Body Part
waist
Category
Main

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 Weighted Decline 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 Weighted Decline Sit-up?

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

Anong equipment ang kailangan ko para sa Weighted Decline Sit-up?

Ang Weighted Decline Sit-up ay nangangailangan ng weighted. 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 Weighted Decline Sit-up nang may tamang form?

Simulan sa pamamagitan ng Humiga nang flat sa isang decline bench na may mga paa na nakaligtas sa ilalim ng foot pads. Ilagay ang mga kamay sa likod ng ulo o sa harap ng dibdib. I-engage ang abs at dahan-dahang itaas ang upper body mula sa bench, yumuko pasulong hanggang maging perpendikular sa lupa ang katawan. 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 Weighted Decline 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 Weighted Decline 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 Weighted Decline Sit-up best for?

The Weighted Decline 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 Weighted Decline Sit-up sa Cora

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