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Janda press is isolated technique for advanced and intermediate fitness enthusiasts and athletes of all acquired a basic level of muscle control abdominal muscles. The original version of the exercise is performed assisted in collaboration with an experienced partner.

History Janda folds

Janda folded abdominal exercise, defined, explained and named respectively the sports physiologist Dr. Vladimir Janda, considered today one of the world's leading experts in physiology and rehabilitation. Dr. Janda is a special consultant to the World Health Organization.

Unlike most professionals at the time Dr. Janda was not convinced that short crunches isolate well right abdominal muscle. In his short presses do not eliminate the risk of back problems, back and back muscles and are just less dangerous than traditional abdominal press, but not safe. Its purpose is to isolate the right abdominal muscle, lift the load on the back, not including hip sivachi as synergists. Thus came "Janda folding.

Why Janda folds work where classical techniques fail?

The reason for the failure of classical techniques is rooted in the little-known neuro-muscular phenomenon called irradiation. It's about the tendency of muscles to transmit nerve tension by stretching their neighbors when they are activated. Janda formulated and proved that muscle tension in the abdomen with classical abdominal press is standing by concentric folding in the hip (mainly Iliopsoas) and isotonic in the right abdominal muscle (Rectus abdominis), the latter being activated by irradiation of the hip muscles working. Short crunches on the other hand, if we have only a partial lifting of the torso, not disable, and reduce the degree of involvement of the hip tensor users.

To solve the problem of irradiation, however, was only one of the objectives of MD. Janda. The next needs to convince sports medical scientific community in favor of "Janda folds" over those of short crunches, was to improve the isolation of right abdominal muscle. He did so, introducing work in neuromuscular principle of reciprocal inhibition. This type of impact is affecting the muscles with opposite actions, such as when one of them be activated automatically relaxes the other, unless it is deliberately concise. In the case of the opposite hip flexor represented buttocks and rear thigh muscles.

When Dr. Janda led one of his students to make short ventral press and simultaneously tightening the seat, its hind thighs and hamstrings so that his feet are firmly adhere to the floor during the movement, received a new movement. In his function of the hip flexor changed and synergists to that of dynamite-stabilizer for full use of the gravity of the legs and the function of an anchor, which is now served activated thighs, calves and gluteusi.

For more advanced insulation Dr. Janda pull and setting the position of the hips and the angle in the pelvis and knees through timely adjustments, while his graduate performing art.

Involved muscles

Dynamite:
Rectus abdominis

Synergists:
Iliopsoas

Dynamic Stabilizers
Iliopsoas

Extras:
Biceps femoris, Semitendinosus, Semimembranosus
Gluteus maximus
Calves
Obeliques

Options

According to the technique

Classic Janda folding;
Janda press - will we know it, in that the observed change in the angle between the spine and hips, or in other words, there is a movement of the hip;
With an assist - partner improved insulation;
With accessories - balancing board, specialized machines.

Forms and degrees of bending Janda

with straight arms up and forward - the easiest option for beginners to intermediate users fitness enthusiasts;
with folded, clasped hands on the chest - moderately difficult technique Intermediate;
with straight arms forward and down - an advanced technique that allows a greater curvature in the spine and advanced activation of abdominal muscles.

Method of execution

Independent classical Janda press

Lie on the floor and arms crossed on his chest;
Assemble legs the width of his shoulders, then bend at an angle slightly larger than right;
Touching feet to the floor;
Tighten seat, calves and hind thighs, pressing steps in the floor;
Without detachment fingers, turn up the pressure on the fifth floor and start lifting the torso as you seek to twist the spine rather diagonally forward than vertically upwards;
Stop at a height that allows you to save the art;
Hold and slowly descend.

Relevance

The exercise is optimal utility for people with injuries in the spine. It is suitable for first or second in line in the exercise workout abdominal muscles. Technique is essential to improve the power, functionality and shape of abdominal muscles. If you lack muscle mass in the right abdominal muscle, but no problems doing sit-ups with heavy weights or resistance against older, better isolate the abdomen with several series Janda contractions. This will eliminate the already very strong hip flexor.

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