Primary: Chest, Latissimus/Upper Back, Arms, Legs , Abdominals (pectoralis, latissimus, trizeps brachii, abdomini, quadrizeps, iliopsoas)
Secondary: Back (erector spinae)
The Rollout is an ideal exercise for the whole abdominal, and body tension musculature. The intensity increases when the inclination angle becomes higher and the arms get stretched. In this version, the range of motion is higher.
The following figures illustrate the exercise Standing Rollout V-Form:
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| Suspension Training Exercise Abdominals |
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Starting Position The body is bent forward. The arms are lightly flexed and build a right angle with the rump. The palms point downward. The feet are hip width apart. |
Final Position The arms are in extension of the body and stretched forward up to an angle of 180 degree. The arms build a “V” with the upper body. The abdomen is strongly tensed. The weight is on the ball of the feet of the supporting leg. |
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Movement 1 The arms get stretched up forward. The legs and the rump build one line. The arms build a “V” with the upper body. The motion is executed that the body does not sag. |
Movement 2 The arms get stretched back in front of the body. The tension is kept in the abdomen and the upper body is raised up. |
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Hint: Start with a low inclination angle, to get used to the stress. To increase the intensity you can exercise on only one leg. Make sure that you do not overstretch your shoulder joints. |
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