Back forearm support

Topic
Power
Auxiliary means
Ohne Hilfsmittel / klassisch / eigenes Körpergewicht
Body part
Whole body
Muscle group
Oberschenkelmuskulatur (vorne), Oberschenkelmuskulatur (hinten), Gesässmuskulatur, Bauchmuskulatur (gerade), Rückenmuskulatur (oben), Schultermuskulatur, Armstrecker
Organization

Individual work

Duration (mm:ss)
00:00
Topic description

In the inverted forearm support, the outstretched legs and upper body practically form a line. The legs are supported on the heels and the upper body on the forearms (face/look upwards), the forearms lie flat on the floor parallel to each other (90 degree angle at the elbow joint).

Attention:
Head, torso, hips and knees practically form a line (do not let the buttocks sag, tense the abdomen), do not hyperextend the knee joints.

Lighten:
Bend your legs slightly.

Harden:
Additional weight (on the hips); unstable support for the legs (arms probably too heavy).

Material

1 weight vest/weight disc/sandbag ► to make the exercise more difficult (additional weight)
1 ball/balance cushion/balance board ► to make the exercise more difficult (unstable surface)

Pictures
QR-Code