Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren, sartorius, quadrizeps)
Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius)
The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. The pull (adduction) of the leg trains the inner part of the thigh very well. This exercise requires the Single Mode of the VarioSling.
The following figures illustrate the exercise Sidestaby One-Legged with Adduction:
 |
 |
| Suspension Training Exercise For Abdominals | |
|
Starting Position Depending on the desired intensity the upper foot or lower leg is hung up in the loops. The free leg is spread and placed over the bottom. The body is laterally supported on the forearm. The body builds a straight line with its hip. |
Final Position The feet are closed. The body builds a straight line with its hip. The body tension muscles are stressed and the toes are tightened. |
|
Movement 1 The free leg is approached to the other while the body is under tension. Both feet touch each other. This position is hold for a short time. |
Movement 2 The leg is moved backwards slowly and controlled. |
|
Hint: Make sure to train both sides equally. The more you remove your body from the suspension point, the higher is the tensile load. |
|