Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum,ab-/adduktoren, iliopsoas, quadrizeps)
Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius)
The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. This version requires a high ischiocrural power, since only the upper leg has to keep the body for a short time in a straight line. The exercise requires the Single Mode of the VarioSling.
The following figures illustrate the exercise Sidestaby One-Legged, Lower Knee Pulled:
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| Suspension Training Exercise For Abdominals |
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Starting Position Depending on the desired intensity the upper foot or lower leg is hung up in the loop. The body is supported laterally on one forearm. The body builds one straight line with its hip and the toes are tightened. |
Final Position The lower knee is pulled towards the body. The hip joint is flexed. The abdomen is tensed and the toes are pulled to the body. |
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Movement 1 The knee gets pulled towards the body, and then the hip joint gets flexed. |
Movement 2 The hip and knee joint is slowly stretched again. |
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Hint: |
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