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Technische und optische Änderungen sowie Druckfehler vorbehalten - © 2020 by ERGO-FIT GmbH & Co. KG
Training
40
6.4.2 FREE HIP BENCH MED
1. Knien Sie sich auf das vorgesehene Kniepolster und passen Sie mittels der
Verstellung durch Gasdruckfeder die Polsterhöhe an, so dass die Hüfte an der
Kante der Oberkörperfixierung anliegt. Legen Sie den Oberkörper nun auf das
entsprechende Oberkörperpolster. Greifen Sie die Haltegriffe, die Ellenbogen
zeigen nach unten.
2. Strecken Sie nun das linke Bein nach hinten, bis die Hüfte gestreckt ist. Atmen Sie
bei der Streckbewegung aus. Halten Sie die Position für einen Moment und
bewegen Sie sich langsam in die Ausgangsposition zurück bis das Knie den Sitz
leicht berührt - setzten Sie das Knie nicht komplett auf. Wiederholen Sie die Übung
entsprechend Ihres Trainingsplans.
Übungsvarianten
Führen Sie die Übung mit dem rechten Bein aus.
Befestigen Sie ein Theraband an der Metallöse am Gerät um so die Übungsintensität
zu steigern.
Startposition
Endposition
46


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