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
4RIZEPSSTEHEND
Ausgangsposition:
Stellen Sie sich auf/hinter die Trittplatte. Ihre
Arme sind angewinkelt. Der Ellenbogen ist am Körper fixiert.
Endposition:
Führen Sie die Unterarme an der Seite ihres Körpers
nach unten, bis diese fast vollständig gestreckt sind.
Achtung: Oberkörper und Ellenbogen fixieren. Bauch- und
Rückenmuskulatur anspannen.
2UDERN
Ausgangsposition:
Beine im Kniegelenk leicht beugen. Arme sind
gestreckt.
Endposition: Ziehen Sie Ihre Arme zu sich heran, bis die
Kurzhantelstange Ihren Oberkörper berührt. Je weiter die
Arme in Richtung Brust gezogen werden, desto mehr wird die
Nackenmuskulatur mit beansprucht.
Achtung:
Oberkörper in ein aufrechten Position fixieren. Nicht mit
dem Oberkörper mithelfen!
4RICEPSSTANDINGVERSION
Start position:
Stand on or behind the pedal. Ellbow is fixed at
your body and the forearms are angled.
Endposition:
Move your forearms downwards.
Attention: Fix upper body.
2OWING
Start position:
Knees are slightly bent. Arms are stretched out.
Endposition:
Pull the arms to your body. Pulling more to your
chest, will cause a more activate neck musclar system.
Achtung:
Upper body has to be fixed.
41


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