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5.4 Dehnübungen für Bein- & Brustmuskulatur
1. Übung: Dehnung der Oberschenkelvorderseite / Beinstrecker (Quadrizeps)
• Stabiler Stand, gleichseitigen Fußrücken
umfassen
• Ferse zum Gesäß ziehen, Knie zeigt nach
unten (kein Abspreizen)
• Aufrechter Oberkörper, Beckenkippung nach vorn
(Hohlkreuz) durch aktive Bauchmuskelspannung
vermeiden
• Wechsel
2. Übung: Dehnung der Oberschenkelrückseite / Beinbeuger (Schenkelbizeps)
• Oberschenkel beidhändig in Richtung
Oberkörper ziehen
• Dehnung durch vermehrtes Strecken im
Kniegelenk
• Das untere Bein behält gestreckt
Bodenkontakt, Hüftbeugung beibehalten
• Wechsel
Trapezmuskel
Bizeps
Großer Brustmuskel
Gerader Abdomen-
muskel
Langer
Fingerstrecker
Gastrocnemius
Vorderer Schienbein-
muskel
Quadrizeps
Ileopsoas
Obliquus externus
Dentatus anterior
Deltamuskel
Sternocleidomastoideus
Trapezmuskel
Elevator scapolae
Rautenmuskel
Großer
Rückenmuskel
Anconaeus
Großer
Besäßmuskel
Adduktor
Gastrocnemius
Soleus
Halbhäutiger Muskel
Schenkelbizeps
Fingerstrecker
Arm-Speichenmuskel
Trizeps
Deltamuskel
Splenius capitis
Scheidermuskel
Großer Rundmuskel
37


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