Jackknife
From Fit Game Wiki
Contents |
What is this?
This is an exercise for the abdominals.
Benefits
Jackknife:
- Strengthens the abdominal muscles.
- Tones the abdominal muscles.
Equipment required
This exercise requires:
- The Wii Balance Board
A mat or soft surface is recommended.
MET
Jackknife has a MET of 2, meaning that it is a light intensity activity.
Levels and time
There are two levels of Jackknife, each requiring a different number of repetitions and each taking a different length of time:
- 10 times: takes 2 minutes.
- 20 times: takes 3 minutes.
How to do it
- Lay on your back with your arms stretched straight behind you, your knees bent, and your feet on the Wii Balance Board.
- Keeping time with the whistle, so that you light up the red bar, raise your upper body and your legs so that you form a 'V'. Your arms should be straight, your knees bent, and your lower back flat on the floor.
- Hold the position for a moment.
- Lower your upper body and legs. Your feet should come to rest on the Wii Balance Board.
- Repeat as many times as the level requires.
Scoring
Your score is based on how well you kept time, that is, how many red bars you lit up.
Problems
- Don't attempt to touch your legs with your arms as you might strain your back.
- Keep your head and neck in line with your upper body; don't lead with your head as this can cause you to strain your neck muscles.
- Keep your movements fluid.
- If you have problems raising your upper body or legs, do what you can and work at it until you gain more strength and flexibility.
