Introduction The “Reverse Crunch” is a popular exercise to train the lower part of the straight abdominal muscles (M. rectus abdominis). However, it is not recommended to use this exercise in isolation during training, but as a supplement to the Abdominal Crunch. The muscle training of the lower abdominal muscles is based on a well … Reverse Crunch
Variations of the Reverse Crunch In order to load the lower abdominal muscles with increased intensity, the reverse crunch can also be performed while hanging. The athlete hangs from a chin-up bar, as in a pull-up, and lifts the legs to create a right angle between the upper body and the legs. The legs can … Variations of the Reverse Crunch | Reverse Crunch
Introduction The most common form of back pain is in the area of the lumbar spine. Lack of exercise, incorrect posture, sedentary work and incorrect loads in sports lead to complaints in the lumbar spine area. Since these muscles are hardly used in everyday movements, they are underdeveloped in most cases. One-sided strains in sports … Hyperextension
Modifications Various fitness machines modify the exercise of hyperextension, so that the upper body and legs do not form a line on all machines, but a right angle between thigh and upper body. This facilitates movement and is therefore used particularly frequently in health training. Another possibility for variation is the use of an expander. … Modifications | Hyperextension
Training planning – How many sentences should you make? Depending on the training goal, about 3 to 5 sets of 15 push-ups each are recommended. Those who can do more than 15 should calmly push themselves to their limits in order to achieve optimal training success. Typical errors during execution Many athletes train the oblique … Training planning – How many sentences should you make? | Lateral push-ups
Introduction The lateral push-ups are the most effective training for the training of the external and internal oblique abdominal muscles (M. obliquus externus abdominis), but are often overshadowed by training of the straight abdominal muscles. Similar to the Abdominal Crunch and the Reverse Crunch, no equipment is necessary for optimal training. Especially for sports that … Lateral push-ups
Bench press with dumbbells is one of the most effective exercises for training the large chest muscles alongside the classic barbell bench press. The isolated working of the arms ensures an even strain on the chest muscles. However, since training with dumbbells requires a certain degree of coordination, this exercise is not particularly suitable for … Bench press with dumbbells
Introduction The “Abdominal Crunch” is the most common form of exercise to train the straight abdominal muscles. As an antagonist of the back muscles, training this muscle is not only important for aesthetic reasons. The straight abdominal muscles enable the person to keep the upper body in an upright position and are used in health … Abdominal crunch
Typical errors during execution Care should be taken to avoid the following typical errors: The feet must not be fixed, even though most fitness equipment allows it and instructs many fitness trainers. By fixing the legs in this way, it is no longer the straight abdominal muscles that work, but the hip lumbar muscle (M. … Typical errors during execution | Abdominal crunch
Introduction The most important thigh flexor muscles are the semitendinous muscle (M. semitendinoses) and the biceps femoris muscle. They are located at the back of the thigh and cause the lower leg to be pulled against the buttocks. However, since this muscle is rarely trained compared to the thigh extensor muscle, it is often atrophied … Leg curl
Introduction The training on the back insulator counts as a basic exercise to strengthen the back muscles, in addition to the training on the latissimus pull. The back insulator is used more often than the latissimus pull, especially for complaints in the upper part of the deltoid muscle. Because the upper part of the body … Back insulator
Introduction Squatting is a discipline in powerlifting along with bench press and cross lifting and is used especially in bodybuilding to build up muscles. Squats are very popular in strength training because of the high number of activated muscle groups. However, this exercise should only be used with caution. Experienced fitness athletes and bodybuilders have … Squats
