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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 gera-
de halten. Für mehr Stabilität
Bauchmuskeln anspannen.
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 stre-
cken. Wirbelsäule gerade halten.
Ellbogen am Körper anwinkeln.
110
BEANSPRUCHTE MUSKELGRUPPEN: untere
Rückenmuskulatur
SCHWIERIGKEITSGRAD: Fortgeschrittener
SITZ: entfernt
BEINSTRECKER:
entfernt
ZUBEHÖR: Handgriff
SITZ: ange-
bracht
BEINSTRECKER:
angebracht
ZUBEHÖR:
Handgriffe
ROLLEN POSITION
ROLLEN POSITION
13


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