Suspended Reverse Crunch
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General info
How to perform exercise
- Закрепите подвесные ремни с рукоятками примерно в метре от земли. Встаньте в позу для отжиманий ногами к рукояткам.
- Просуньте стопы в рукоятки. Держите спину ровной, не позволяйте бедрам провисать. Это исходное положение.
- Начинайте подтягивать колени и бёдра к туловищу. Одновременно поднимайте таз вверх, сгибая позвоночник.
- Контролируя движение, вернитесь в исходное положение.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Abs, and auxiliary muscles:
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «Suspended Reverse Crunch» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Suspended Reverse Crunch
Author: AtletIQ: on
Suspended Reverse Crunch — The benefits of exercise, how to properly perform and how many sets to do..
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