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 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
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 “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
Target muscle: upper straight abdominal muscles Repetitions: until exhaustion Number of sets: 3 – 5 Execution of movement: slowThe knee joints are at a right angle, the view is towards the ceiling. The hands are at the side of the head. The upper body lies flat on the mat. The upper body is lifted from … The Crunch
