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Increase range of Atlas Sit-up in G.U.T.S. protocol
 
 
duff duff is offline
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12-28-2009, 05:17 PM
 
I just saw this forum thread on how being able to touch your toes is a sign that your arteries are also flexible:
https://www.transformetrics.com/foru...ead.php?t=3860

I just recently started G.U.T.S. and can't yet complete 100 Atlas Sit-Ups in 3 minutes. At first I found myself resting by lying on the floor in between reps of the ASU's, but then I figured I'd use that rest time more productively and bend forward to stretch out my hamstrings and low back. I figure this should help increase range of motion over time.

Try it for yourself and find out if it works for you.

p.s. Here's my G.U.T.S. personal training thread:
https://www.transformetrics.com/foru...ead.php?t=3854
 
 
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b38 b38 is offline
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12-28-2009, 07:29 PM
 
Hi Duff,

I am somewhat challenged in the Atlas Situp arena. So I have been using the Isometric situps and leg lifts in the Isometric Power Revolution book by Mr. Peterson. It helps also to just strive as hard as you can when performing the Atlas situp. I will get there sooner or later!

Bill
 
 
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duff duff is offline
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12-29-2009, 02:16 AM
 
Bill,

The Atlas Situp is a very difficult sit-up variation. I have pretty weak abdominals myself, but learned to do an Atlas Situp a few years ago when PYTP first came out. It takes some concentration at first to figure out how the heck you're going to get yourself to sit upright and keep your legs on the ground.

I found that "negatives" helped me at first--which means just rolling back from sitting, very slowly. I borrowed this idea from learning to do pull-ups. If you can't do a full pull-up, jump up (or stand on a chair) and lower yourself down slowly for a few reps. Do this until you can do one positive rep.

Also, I did "coffin" situps, which is an Atlas Sit-up but with your arms reaching towards your toes. This makes them slightly easier.

And of course, if you have some extra weight, every exercise is like wearing a weighted vest--so easy does it, and focus on good solid nutrition too.

Best of luck! With patience and persistence you'll be knocking out reps of Atlas Sit-Ups sometime sooner or later.

Last edited by duff; 12-29-2009 at 02:17 AM. Reason: added some thoughts
 
 
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b38 b38 is offline
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12-29-2009, 07:25 PM
 
Duff,

Thanks for the advice about negatives. Really a great technique that I had forgotten about. Thanks again.


All the Best!

Bill
 
 
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Kevin Nickerson Kevin Nickerson is offline
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12-30-2009, 08:36 PM
 
I started doing the atlas sit ups.The one thing that helps me with them is
instead of intertwining my fingers behind my neck, I keep them apart.this
helps me to concentrate on the movement, and when I get stronger i can
can interlock my fingers.
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