Primary: Legs, Abdominals, Arms (iliopsoas, quadrizeps, ischiocrurale M., gluteus max., trizeps brachii)
Secondary: Shoulder, Back (deltoideus, erector spinae)
The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal- and parts of the ischiocrural muscles get stressed. The staggered hands cause a different stress of the abdominal muscles.
The following figures illustrate the exercise Recrunch on Staggered Hands:
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| Sling Training Bauchübung | |
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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 the staggered hands 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 hip is flexed and lightly rotated to one side. The hands are staggered and the buttocks are lightly directed upwards. The lower back is lightly bent. |
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Movement 1 Starting in a full body stretch, the knees get flexed and pulled towards the body laterally towards the chest. The hip is turned to one side. The lower back gets bent and the belly button is pulled inwards. |
Movement 2 From the rolled-up position the legs get slowly moved back. The abdominal muscles remain tensed. |
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Hint: |
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