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Tage 1 und 3 - Bauch
23 Seilzug- Bauchflexion:
Handgriffe nehmen und Gleitbank hochziehen. So
hinsetzen, daß der Kopf beim Liegen oben auf der Bank
ist. Griffe mit gebeugten Armen nehmen, Handflächen
zur Brust. Kopf und Schultern bei Anspannung von
Rumpf- und Bauchmuskeln heben. In Ausgangsposi-
tion zurückkommen. Wiederholen.
Trainierte Muskelbereiche:
Ober- und Unterbauch
15 Rumpfdrehen:
Beide Handgriffe nehmen und seitlich auf die Bank
setzen. Arme leicht angewinkelt nah vor dem Körper
halten. Hände auf Taillenhöhe. In der Taille in Richtung
Stützrohr drehen.
Unter Benutzung der schrägen Bauchmuskeln die
Handgriffe ziehen und in der Taille in die andere Rich-
tung drehen. Die Bank schiebt sich dadurch auf den
Schienen nach oben. Wiederholen. Seite wechseln.
Trainierte Muskelbereiche:
Unterbauch, Oberrücken, Unterrücken
Übung Bezeichnung Wiederholungen Einheiten Tempo Ruhepausen
4 Rudern im Sitzen 8-15 1-3 2/3 45 sekunden
17 Armzug 8-15 1-3 2/3 45 sekunden
2 Überzug 8-15 1-3 2/3 45 sekunden
24 Hoher Armzug im Sitzen 8-15 1-3 2/3 45 sekunden
1 Beinebeugen 8-15 1-3 2/3 45 sekunden
25 Einbeinige Kniebeuge 8-15 1-3 2/3 45 sekunden
26 Fersenheben 8-15 1-3 2/3 45 sekunden
27 Ausfallschritt 8-15 1-3 2/3 45 sekunden
12 Hüftspreizen 8-15 1-3 2/3 45 sekunden
28 Vorderes Beinheben 8-15 1-3 2/3 45 sekunden
29 Seitliches Beinheben 8-15 1-3 2/3 45 sekunden
14 Armstrecken 8-15 1-3 2/3 45 sekunden
30 Kickback im Knien 8-15 1-3 2/3 45 sekunden
10 Surfer 8-15 1-3 2/3 45 sekunden
31 Seitbeuge 8-15 1-3 2/3 45 sekunden
15 Rumpfdrehen 8-15 1-3 2/3 45 sekunden
Programm für Fortgeschrittene Tage 2 und 4
14


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