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ROLLEN POSITION
ROLLEN POSITION
BIO FORCE
TM
ÜBUNGEN
82
Bauch & unterer Rücken
SEITBEUGEN
START:
Stehen Sie seitlich zum Gerät.
Halten Sie einen Griff mit der inneren
Hand.
BEWEGUNG:
Neigen Sie den Oberkörper
nach außen. Anspannung kurz halten und
zur Ausgangsposition zurückkehren.
TIPPS:
Oberkörper und Arm gerade halten.
Für mehr Stabilität Bauchmuskeln anspan-
nen.
109
BEANSPRUCHTE MUSKELGRUPPEN:
Gerade Bauchmuskeln,
seitliche Beugemuskeln, Sägemuskeln
SCHWIERIGKEITSGRAD:
Fortgeschrittener
RÜCKENSTRECKER
SITZEND
START:
Sitzen Sie mit dem Gesicht zum
Gerät und halten Sie die Handgriffe an die
Brust. Ellbogen zur Taille ziehen.
BEWEGUNG:
Wirbelsäule verlängern.
Anspannung kurz halten und zur
Ausgangsposition zurückkehren.
TIPPS:
Brustkorb anheben und Wirbelsäule
beim Verlängern strecken. Wirbelsäule
gerade halten. Ellbogen am Körper
anwinkeln.
110
BEANSPRUCHTE MUSKELGRUPPEN:
untere
Rückenmuskulatur
SCHWIERIGKEITSGRAD:
Fortgeschrittener
SITZ:
entfernt
BEINSTRECKER:
entfernt
ZUBEHÖR:
Handgriff
SITZ:
angebracht
BEINSTRECKER:
angebracht
ZUBEHÖR:
Handgriffe
bioforce_manual_german 10th May 2007.qxd 11.05.2007 12:59 Seite 13
83


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