Primary: Legs, Abdominals, Arms (iliopsoas, quadrizeps, ischiocrurale M., gluteus max., trizeps brachii)
Secondary: Shoulder, Back (deltoideus, erector spinae)
The Recrunch is a Crunch or Sit-Up in prone position. The entire abdomen- and parts of the ischiocrural muscles get stressed. The stretched legs cause a greater stress of the anterior ischiocrural muscles.
The following figures illustrate the exercise Recrunch on Staggered Hands with Pike:
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| Suspension Training Exercise for Abdominals | |
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Starting Position Depending on the desired intensity the feet or lower legs are hung up in the loops. The body is supported on the staggered hands and kept in prone position. The abdomen is tensed and the buttocks lightly raised. |
Final Position Ideally the knee joints are stretched. The knees are pulled towards the chest as far as possible. The buttocks are directed upwards, the hip is strongly flexed and the lower back is bent. The upper body builds with the leg a pike. |
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Movement 1 Starting in a full body stretch the stretched knees get pulled towards the body or the chest. The lower back gets bent (lumbar vertebrae area) and the belly button gets pulled inwards. The staggered hands cause a light rotation in the hip. |
Movement 2 From the rolled-up position the legs get slowly moved back. The abdominal muscles remain tensed. |
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Hint: The sharper you form the pike by a stronger hip flexion and the more you remove yourself from the suspension point, the more intensive the exercise is. |
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