Primary: Abdominals, Legs (abdomini, iliopsoas)
Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae)
The assisted Crunch belongs to the standard exercises of the abdominal training. The straight abdominal muscles get stressed in an optimal way. The legs get alternately pulled towards the chest. This increases the meaning of the dynamic aspect. The straps of the VarioSling have an angle of 60-45 degree and point towards the legs. The suspension point is placed behind the head.
The following figures illustrate the exercise Assisted Crunch Riding Bicycle:
|Suspension Training Exercise For Abdominals|
The head and the upper and medial back are lifted off the bottom. The buttocks are in contact with the bottom. The knee joints are lightly flexed. The toes are pulled. The arms are stretched and the palms point down forwards. The Variosling is kept under tension.
The head, the upper and the medial back are lifted off the bottom, the buttocks is placed on the ground. One knee joint is stretched; the other one is strongly flexed and pulled towards the chest. The stretched leg is over the bottom. Both arms are stretched, point diagonal up forward and are parallel to each other. The palms point diagonal down forward.
One knee is pulled towards the chest while the other one remains stretched over the bottom.
Then both legs change. The bent leg is stretched again and the stretched leg is pulled towards the chest.