Primary: Abdominals, Back, Legs (abdomini, erector spinae, ab-/adduktoren,, ischiocrurale M., quadrizeps)
Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius)
The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. Additionally it strengthens the hip flexor and is coordinative very demanding. The exercise requires the Single Mode of the VarioSling.
The following figures illustrate the exercise Sidestaby One-Legged, Upper Leg Stretched:
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| Suspension Training Exercise For Abdominals |
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Starting Position Depending on the desired intensity the lower foot or lower leg is hung up in the loop. The body is supported laterally on its forearm. The body builds one straight line with its hip and the toes are pulled. |
Final Position In the final position the upper leg is stretched, points forwards and the toes are pulled. |
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Movement 1 From the starting position the upper leg is stretched forward by a flexion in the hip joint. |
Movement 2 The leg is slowly moved into the starting position again. |
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Hint: Pull your toes during the whole movement. The stronger you flex your hip joint; the higher is the tension in the hip muscles. |
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