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Hammer 6631 AB ROLLER Manual

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6. Übungsanleitung
6. Training manual
WICHTIG!
Lassen Sie sich vor Beginn eines Fitness-Trainings
immer zuerst von einem Arzt untersuchen!
• Trainieren Sie niemals direkt nach einer Mahlzeit.
• Intensität, Häufigkeit, Dauer und Motivation sind die
Faktoren, die den Trainingserfolg bestimmen.
Für einen optimalen Trainingseffekt empfehlen
wir Ihnen folgende Übungen:
IMPORTANT!
Training on a treadmill is the ideal exercise for
strengthening important muscle groups and the cardio-
vascular system.
• Never train directly after a meal.
• Intensity, frequency, duration and motivation are the
factors which decide the success of your training.
For optimum training results please take the
following into consideration:
07
Ausgangsposition:
Legen Sie sich flach auf den Boden, so daß Ihr
Hinterkopf auf dem Nackenpolster aufliegt. Die Knie
sollten Sie dabei angewinkelt und Ihre Füße zusammen
halten. Greifen Sie den Haltegriff mit beiden Händen
möglichst weit außen und stützen Sie Ihre Ellenbogen auf
den Schaumstoffpolstern der Armstützen ab.
6.1. Basic Crunch
Nehmen Sie die Ausgangsposition ein und wippen Sie
langsam nach vorne, während Sie Ihren Nacken auf
der Nackenstütze halten. Gehen Sie langsam in die
Ausgangslage zurück.
6.2. Reverse Crunch
Kreuzen Sie Ihre Füße und ziehen Sie langsam
beide Knie zu Ihrer Brust. Gehen Sie langsam in die
Ausgangslage zurück. Achten Sie dabei darauf, daß Ihre
Bauchmuskeln während der gesamten Bewegung ange-
spannt bleiben.
Starting position:
Lay flat on the ground, so that your head is on the
neckrests. Your legs should be bent and your feet toge-
ther. Hold the hand grip with both hands as far as pos-
sible outside and place your elbows on the foam padding
arm supports.
6.1. Basic Crunch
Take the starting position again and slowly raise forward,
with your head on the neck support. Move slowly back
down into the initial starting position, then repeat.
6.2. Reverse Crunch
Cross your feet and pull you slowly pull up both knees
to your chest.. Slowly raise forward, with your head on
the neck support. Move slowly back down into the initial
starting position, then repeat. Make sure that your AB
muscles are tensioned during the entire movement.
10-15 Wiederholungen, 1-3 Sätze
10-15 Wiederholungen, 1-3 Sätze
Start End
Start End
… 8 …


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