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 abdominal-, and parts of the ischiocrural musculature get stressed. When the hip is lifted up, the abdominal muscles contract. The body has to balance instabilities which lead to a further muscle stress.
The following figures illustrate the exercise Recrunch Arms Stretched 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 its hands and kept in prone position. The abdomen is tensed and the buttocks lightly raised up. |
Final Position The knee joints are ideally stretched. The knees are pulled towards the chest as far as possible. The buttocks are directed upwards and the hip is strongly flexed. Upper body and hip build an arrowhead. |
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Movement 1 From the body stretching, the stretched legs get pulled towards the body or the chest. During the motion the lower back (lumbar vertebrae area) gets flexed and the belly button pulled inwards. |
Movement 2 From this rolled-up position the legs get slowly moved back. The abdominal muscles remain tensed. |
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Hint: The sharper you form the arrowhead and the more you remove yourself from the suspension point, the more intensive the exercise is. |
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