bicycle crunch
The beetle is an effective exercise to strengthen the straight and oblique abdominal muscles.
Execution
The practitioner lies on her back. The finger tips are touching the back of the head. The knees are drawn at a 90 ° angle. Alternately be the right elbow and left knee and then merged the left elbow and right knee. The resulting motion is reminiscent of the leg movement when riding a bicycle, hence the English name bicycle crunch.
Analysis by electromyography has shown that this abdominal exercise is the most effective without tools.
Variations
This basic form can be facilitated or impeded by slight changes. Instead of holding an elbow to the knee, the hand can be passed to the foot. Instead of the legs to keep at a 90 ° angle, and the non- dressed leg can be stretched. In this case there is only a slight risk of a lumbar incorrect loading, since the energized leg enforces correct lordosis of the lumbar spine.