Primary: Legs, Abdominals (iliopsoas, quadrizeps, gluteus max.)
Secondary: Shoulder, Back (deltoideus, erector spinae)
The Recrunch is a Crunch or Sit-Up in prone position. The complete abdominal and parts of the ischiocrural musculature get stressed. The exercise is very intensive and requires a good body tension.
The following figures illustrate the exercise Recrunch on Elbows and Tuck Up Legs:
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| Suspension Training Exercise for Abdominals | |
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Starting Position Depending on the desired intensity, the feet or lower legs are hung up in the loops. The body is supported on its elbows and kept in prone position. The abdomen is tensed and the buttocks lightly raised. |
Final Position The knees are pulled towards the chest as far as possible. The buttocks are directed upwards and the lower back is lightly bent. |
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Movement 1 From the body stretching, the knees get flexed and pulled towards the body or chest. The lower back gets bent and the belly button pulled inwards. |
Movement 2 From this rolled-up position, the legs get slowly moved back. The abdominal muscles remain tensed. |
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Hint: Keep your knees closed during the whole exercise! Do not lose the body tension when you stretch your body and avoid a hollow-back. The exercise becomes more intensive, the more you remove your body from the suspension point. |
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