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32 Gedrehte Kniebeuge:
Unten auf die Bank legen, Füße fest auf die Fuß-
stange stellen. Knie beugen und zur Seite drehen.
Beine strecken, die Bank schiebt sich nach oben.
Knie wieder beugen und zur anderen Seite drehen.
Wiederholen.
Trainierte Muskelbereiche:
Oberschenkel, Waden, Hüften, Gesäß, vordere
Oberschenkel
33 Tennisrückhand:
Handgriffe nehmen und seitwärts auf die Bank
setzen. Handgriff vor dem Körper kreuzen. Band
direkt vor der Brust , bis zur Seite entlangziehen.
Handgelenk gerade halten. Wiederholen.
Trainierte Muskelbereiche:
Hinterer Deltamuskel, Unterarm, Bizeps, Lats und
Rücken
34 Hoher Armzug im Liegen:
Handgriffe nehmen, in umgekehrter Schräglage auf
den Rücken legen. Beine stark beugen. Mit den
Handflächen nach unten Handgriffe paralell zum
Körper bis zu den Schultern ziehen. Zurückgleiten
lassen. Wiederholen.
Trainierte Muskelbereiche:
Schultern, Trapezmuskel,Bizeps
Zusatzübungen für Spezielle Sportprogramme
Übung Bezeichnung Seite Übung Bezeichnung Seite
7 Dehnen 6 7 Dehnen 6
2 Überzug 5 35 Leistendehnen 20
32 Gedrehte Kniebeuge 19 26 Fersenheben 16
3 Butterfly 5 27 Ausfallschritt 16
33 Tennisrückhand 19 10 Surfer 7
22 Curls im Liegen 13 25 Einbeinige Kniebeuge 16
1 Beinebeugen 5 2 Überzug 5
18 Frontpressen 12 1 Beinebeugen 5
10 Surfer 7 3 Butterfly 5
34 Hoher Armzug im Liegen 19
Tennis Laufen/Gehen
19


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