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Mit dem Vibrationsboard trainieren
35
Ziehen Sie den linken Arm in Richtung Kinn. Bewegen Sie den Ellenbogen seit-
lich hoch bis auf Schulterhöhe. Der Handrücken zeigt nach oben. Der rechte Arm
bleibt dabei am Körper.
Wiederholen Sie die Übung langsam, bis die eingestellte Zeit abgelaufen ist.
Ablauf:
2 Durchgänge mit 10 Wiederholungen in mittlerer Geschwindigkeit.
Dazwischen 30 Sekunden Pause.
Frontheben für Arme, Beine und Po
Zielmuskulatur:
Arme, Beine, Po
Ausführung:
Befestigen Sie die Expanderbänder 
12
mit
den Karabinerhaken
13
an den Ösen
6
des
Vibrationsboards (siehe Abb. A).
Stellen Sie sich auf das Vibrationsboard und
greifen Sie die Handgriffe der Expanderbän-
der. Halten Sie die Hände in Hüfthöhe.
Spannen Sie Arm- und Bauchmuskulatur an.
Ziehen Sie abwechselnd den rechten und den
linken Unterarm in Richtung Kinn. Der Rücken
bleibt gerade, die Arme nah am Körper. Die
Knie sind leicht gebeugt.
Wiederholen Sie die Übung langsam, bis die
eingestellte Zeit abgelaufen ist.
Trainings-
niveau
Vibrations-
stufe
leicht 1–5
mittel 6–12
schwer 15–20
Ablauf:
2 Durchgänge mit 10 Wiederholungen in mittlerer Geschwindigkeit.
Dazwischen 30 Sekunden Pause.
35


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