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DE
Leg Curl
(Ischiocrurale Muskeln)
Machen Sie diese Übung immer nur mit
jeweils einem Bein. Bringen Sie die Roll
Pads in eine adäquate Position, hinter
das untere 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, Latissimus
Dorsi)
Montieren Sie die Roll Pads am
untersten Loch und klemmen Sie Ihre
Beine um die Pads und greifen 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 Pectoralis)
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
Handgriffe auf Brusthöhe sind.
Drücken Sie.
Buttery
(Pectorals)
Sitzen Sie gerade, die Oberarme in der
Horizontalen und die Unterarme an den
Roll Pads. Drücken Sie mit den Ellbogen,
nicht mit den Händen!
36


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