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1. Ruderübung
A. Ergreifen Sie die Ruderarme im Übergriff, d.h. mit den
Handflächen nach unten zeigend. Fahren Sie mit dem
Sitz so weit wie möglich nach vorne.
B. Drücken Sie mit den Beinen und ziehen Sie mit den
Armen, während der Sitz nach hinten fährt, bis die
Beine ausgestreckt und die Arme ganz angewinkelt sind.
Atmen Sie dabei ein.
C. Kehren Sie beim Ausatmen zur Ausgangsstellung
zurück. Wiederholen Sie die Übung 10 bis 25 mal, 1 bis
3 Sätze.
Trainiert Oberschenkel, Arme, Schultern, Rücken und
Taille.
2. Wechselseitiges Rudern
A. Ergreifen Sie die Ruderarme im Übergriff, d.h. mit den
Handflächen nach unten zeigend. Winkeln Sie die
Beine leicht an.
B. Ziehen Sie, ohne mit dem Sitz zu fahren oder die
Beine zu bewegen, einen Griff so weit wie möglich auf
Ihre Brust zu.
C. Dücken Sie den Arm wieder zurück und ziehen Sie
gleichzeitig mit dem anderen Arm auf Ihre Brust zu.
Ziehen und drücken Sie so abwechseln mit beiden
Armen. Atmen Sie normal während der ganzen Übung.
Wiederholen Sie die Übung 10 bis 25 mal, 1 bis 3
Sätze. Trainiert den Bizeps, Trizeps und die vorderen
Schultern
1. Rowing exercise
A. Hold the rowing grip and move your seat forward as
far as possible.
B. Push through your legs and pull with your arms until
they are angled. Breath deeply.
C. Move back to the starting position while you are
exhaling. Repeat this exercise 10 to 25 times, 1 to
3 sets.
Trains arms, shoulder, back, legs and waist.
2. Two-way rowing
A. Hold the rowing grip and bend your knees slightly.
B. Pull the grip on one side until it reaches your cheast
without moving or bending your knees.
C: Pull back and repeat the movement with the other
side. Repeat the movement in turn on both sides.
Breath normally while exercising.
Repeat this exercise 10 to 25 times, 1 to 3 sets.
7. Trainingsanleitung
7. Training manual
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