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22 23
Leg Curl
(Ischiocrurale Muskeln)
Machen Sie diese Übung immer
nur mit jeweils einem Bein. Brin-
gen Sie die Roll Pads in eine ad-
äquate Position, hinter das unte-
re zu klemmen und mit dem Knie
gegen das obere zu kontern.
Curlen Sie Ihr Bein.
Leg Extensions
(Quadriceps)
Haken Sie die oberen Roll Pads
mit Ihren Kniekehlen ein und ihre
Füße unter die unteren Roll Pads.
Strecken Sie die Beine langsam.
Crunchies
(Rectus Abdominis, Serratus, La-
tissimus Dorsi)
Montieren Sie die Roll Pads am
untersten Loch und klemmen Sie
Ihre Beine um die Pads und grei-
fen Sie die Lat-Stange, ihre Arme
parallel zum Körper führend.
Ziehen Sie die Stange nach vorn
und unten soweit möglich.
Straight Arm Pullover
(Latissimus Dorsi, Serratus Pec-
toralis)
Lehnen Sie sich auf dem Sitz
nach hinten und greifen Sie die
Lat-Stange.
Ziehen Sie sie mit gestreckten
Armen nach vorn unten.
Bankdrücken (vertikal)
Stellen Sie die Sitzhöhe so ein,
dass die Handgrie auf Brusthö-
he sind.
Drücken Sie.
Buttery
(Pectorals)
Sitzen Sie gerade, die Oberarme
in der Horizontalen und die Un-
terarme an den Roll Pads.
Drücken Sie mit den Ellbogen,
nicht mit den Händen!
23


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