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. This exercise causes a maximal contraction of the straight abdominal muscles. Additionally the hip flexor gets trained too. The exercise can be executed fast or slow. The straps of the VarioSling have an angle of 60 to 45 degree and point towards the legs. The suspension point is placed behind the head.
The following figures illustrate the exercise Assisted Crunch with Sit Up:
|Suspension Training Exercise For Abdominals|
The head, back and buttocks are placed on the ground. The knee joints are flexed in an angle of 90 degree. The feet and knees stay in touch. The shoulders are detached from the ground. The arms are stretched and the palms point down forward.
The head and the complete back are clearly lifted off the ground. The buttocks and the feet are placed on the bottom. The arms are stretched up forward on shoulder level and the hands remain lightly in front of the patella.
The upper body is lifted up by support of the abdominal muscles and the hip flexor until the whole back is completely detached from the ground. Your feet and buttocks have contact with the bottom.
The upper body and the hands get slowly moved back in the starting position. The stretched arms push the VarioSling downward.
Always keep your legs closed (knee on knee, ankle on ankle). The slower you execute this motion, the more intensive it is.