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Anwendung
P12 fte Aufwärmen 5 Hz 340 s5 Min.
Durchhalten 10 Hz/3 Hz 340 s40 Min.
Entspannen 3 Hz 340 s10 Min.
P13 Oberschenkel Aufwärmen 5 Hz 360 s5 Min.
Durchhalten 10 Hz/3 Hz 360 s40 Min.
Entspannen 3 Hz 360 s10 Min.
P14 Wade Aufwärmen 5 Hz 400 s5 Min.
Durchhalten 10 Hz/3 Hz 400 s40 Min.
Entspannen 3 Hz 400 s10 Min.
Krafttraining
P15 Arm Aufwärmen 5 Hz 200 s5 Min.
Durchhalten 60 Hz/5 Hz 200 s40 Min.
Entspannen 3 Hz 200 s10 Min.
P16 Schulter Aufwärmen 5 Hz 250 s5 Min.
Durchhalten 60 Hz/5 Hz 250 s40 Min.
Entspannen 3 Hz 250 s10 Min.
P17 Rücken Aufwärmen 5 Hz 280 s5 Min.
Durchhalten 60 Hz/5 Hz 280 s40 Min.
Entspannen 3 Hz 280 s10 Min.
P18 Taille Aufwärmen 5 Hz 300 s5 Min.
Durchhalten 60 Hz/5 Hz 300 s40 Min.
Entspannen 3 Hz 300 s10 Min.
P19 fte Aufwärmen 5 Hz 340 s5 Min.
Durchhalten 60 Hz/5 Hz 340 s40 Min.
Entspannen 3 Hz 340 s10 Min.
P20 Oberschenkel Aufwärmen 5 Hz 360 s5 Min.
Durchhalten 60 Hz/5 Hz 360 s40 Min.
Entspannen 3 Hz 360 s10 Min.
P21 Wade Aufwärmen 5 Hz 400 s5 Min.
Durchhalten 60 Hz/5 Hz 400 s40 Min.
Entspannen 3 Hz 400 s10 Min.
Muskelaufbau
P22 Arm Aufwärmen 6 Hz 200 s2 Min.
Durchhalten 25 Hz/4 Hz 200 s25 Min.
Entspannen 3 Hz 200 s3 Min.
P23 Schulter Aufwärmen 6 Hz 250
s2 Min.
Durchhalten 25 Hz/4 Hz 250 s20 Min.
Entspannen 3 Hz 250 s3 Min.
23


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