Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren, quadrizeps)
Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius)
The exercise Sidestaby trains the stability and power of the lateral rump and hip musculature.The up- and down movement causes an expansion in the lateral abdominal muscles. Changes in the height of the suspension point have an effect on the stretch.
The following figures illustrate the exercise Sidestaby with Hip Up and Down:
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| Suspension Training Exercise For Abdominals | |
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Starting Position Depending on the desired intensity, either both feet or both lower legs are hung up in the loops. The body is laterally supported on the fore arm. The hip is placed on the bottom. |
Final Position The body builds a straight line by lifting up the hip. The toes are tightened. |
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Movement 1 The hip is lifted up, until it builds one straight line with the body. |
Movement 2 Then the hip is lowered again on the ground. |
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Hint: The higher the feet are hung up, the stronger is the flexion in the lateral abdominals. The more you remove your body from the suspension point, the more intensive the exercise is. |
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