Ta gärna egna noteringar
Plankan/Plank
Agonist: Rectus Abdominis, Erector Spinae & Obliquus Ext. & Int. Abdominis
Synergist: Iliopsoas, Serratus Anterior
Planka med benlyft/Plank and leg lifts
Agonist: Rectus Abdominis, Erector Spinae, Gluteus Max. & Hastrings
Synergist: Iliopsoas, Serratus Anterior & Obliquus Ext. & Int.Abdominis
Planka på boll/Plank on the ball
Agonist: Rectus Abdominis, Erector Spinae & Obliquus Ext. & Int. Abdominis
Synergist: Iliopsoas, Serratus Anterior
Planka på boll & Benlyft/Plank on the ball with leg lifts
Agonist: Rectus Abdominis, Erector Spinae, Gluteus Max. & Hastrings
Synergist: Iliopsoas, Serratus Anterior & Obliquus Ext. & Int.Abdominis
Planka på boll med armbågsextension/Plank on the ball with elbow extension)
Agonister: Rectus abdominis, Erector spinae, Latissimus dorsi, Serratus anterior
Synergister: Iliopsoas, Obliquus externus abdominis, Obliquus internus abdominis
Planka på boll med armbågsextension och ett-benslyft/Plank on the ball with elbow extension & single leg lift
Agonister: Rectus abdominis, Erector spinae, Latissimus dorsi, Serratus anterior
Synergister: Iliopsoas, Obliquus externus abdominis, Obliquus internus abdominis
Sidoplanka / Side plank
Agonist: Rectus abdominis, Erector spinae, Obliquus externus & internus abdominis
Synergist: Iliopsoas, Serratus anterior
Sidoplanka lyft / Side plank lifts
Agonist: Rectus abdominis, Erector spinae, Obliquus externus & internus abdominis
Synergist: Iliopsoas, Serratus anterior
Sidoplanka & benlyft / Side plank and single leg lifts
Agonist: Rectus abdominis, Erector spinae, Obliquus externus & internus abdominis, Gluteus
Synergist: Iliopsoas, Serratus anterior
Side plank lifts and single leg lifts
Agonist: Rectus abdominis, Erector spinae, Obliquus externus & internus abdominis, Gluteus
Synergist: Iliopsoas, Serratus anterior
Crunch
Agonist: Rectus abdominis
Synergist: Obliquus externus & internus abdominis
Oblique crunch
Agonist: Obliquus externus & internus abdominis
Synergist: Rectus abdominis
Omvänt crunch / Reverse crunch
Agonist: Rectus abdominis
Synergist: Obliquus externus & internus abdominis
Imprint
Agonist: Transversus abdominis
Synergist: Diafragma & Intercostalis
Superman
- Rygglyft / Upper body lift
- Agonist: Erector spinae
- Synergist Latissimus dorsi
- Benlyft / Double leg lift
- Agonist: Erector spinae
- Synergist: Latissimus dorsi
- Upper body & double leg lift (Händerna vid huvudet / Hands beside head)
- Agonist: Erector spinae, Gluteus maximus & Hamstrings
- Synergist: Latissimus dorsi
- Upper body & double leg lift (Armarna utsträckta fram / Arms extended forward)
- Agonist: Erector spinae, Gluteus maximus & Hamstrings
- Synergist: Latissimus dorsi
- Upper body & double leg lift (Armar vid sidan / Arms to the side)
- Agonist: Erector spinae, Gluteus maximus & Hamstrings
- Synergist: Latissimus dorsi