Calves quer bench situps

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Abdomina Muscles

Quadriceps, vastus lateralis

Quadriceps, vastus medialis

Semi-tendinosus

Biceps femoris, short head

Lie or your back with your calves laying over a flat exercise bench. Place your hands behind your head:

• Inhale and lift your shoulders off the floor.

• Try to touch your knees with your head.

• Exhale as you complete the movement.

This exercise focuses on the rectus abdominis, particularly above the navel. By placing your torso farther from the bench you increase pelvic mobility, which allows your torso upward by contracting the Iliopsoas, tensor fasciae latae, and rectus femoris in order to flex the hips.

Correct position Incorrect position

PLACEMENT OF THE HANDS AND ELBOWS

To prevent pulling on the neck excessively, place the hands behind the ears rather than behind the head.

The wider the elbows, the more difficult the movement.

Conversely, the closer together and more forward the elbows, the easier the execution.

THE MOVEMENT

Rectus abdominis

Quadriceps, rectus femoris

Teres major Serratus anterior Latissimus dors! External oblique

Gluteus medius Tensor fascia lata

Greater trochanter Gluteus maximus

Extensor digitorum longus

Tibialis anterior Tibia

Peroneus brevis Peroneus longus V Gastrocnemius, lateral head

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