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 musculature is stressed in an optimal way. This version is extremely intensive for the abdominal musculature, since it is permanently tensed. Furthermore the lateral abdominal muscles get trained. The straps of the VarioSling have an angle of 60-45 degree and point to one side. The suspension point is placed behind the head.
The following figures illustrate the exercise Assisted Crunch Arms Aside with Adduction of the Legs:
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| Suspension Trainer Exercise For Abdominals | |
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Starting Position The head, the upper and medial back are lifted off the bottom, the buttocks is in contact with the bottom. The arms are stretched, point diagonal to one side and are parallel towards each other. The palms point downward and are placed besides of the body. The VarioSling is under tension. Both legs are nearly stretched over the bottom. |
Final Position The knees are pulled towards the body. The position of the arms, the head and the upper and medial back is unchanged. |
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Movement 1 The legs get bent and moved sidewise along the arms. |
Movement 2 By stretching the hip and knee joints both legs get lowered again. |
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Hint: The more you move yourself away from the suspension point, the more intense is the exercise for your abdominals. Make sure you did was maximally on your ball of the feet in the final position. |
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