Beetle (sport)
The beetle is an effective exercise for strengthening the straight and oblique abdominal muscles and is a variation on the so-called abdominal press ( crunches ).
execution
The practitioner lies on his back . The fingertips touch the back of the head. The knees are drawn at a 90 ° angle. Alternately, the right elbow and the left knee and then the left elbow and the right knee are brought together. The resulting movement is reminiscent of the leg movement when riding a bicycle , hence the English name bicycle crunch .
An analysis using electromyography has shown that this abs exercise is the most effective without aids.
Variations
This basic form can be made easier or more difficult by making minor changes. Instead of bringing an elbow to the knee, the hand can also be brought to the foot . Instead of keeping the legs at a 90 ° angle, the leg that is not drawn can also be stretched. There is only a slight risk of improper strain on the lumbar spine , as the pulled leg forces the correct lordosis of the lumbar spine.
credentials
- ↑ Abdominal Exercises. Which exercises work the abdominals best? . Authentic Health Fitness Australia. 2004. Retrieved April 1, 2011.
literature
- Wend-Uwe Boeckh-Behrens, Wolfgang Buskies: Supertrainer Bauch , rororo paperbacks, 4th edition 2002, ISBN 3-499-61028-0