➞ Bringen Sie den Sitz in die vordere Position. Hierzu beugen Sie
Hüft- und Kniegelenke.
➞ Von oben umfassen Sie mit beiden Händen den Zugarm.
➞ Achten Sie auf eine aufrechte/gerade Sitzhaltung.
➞ Personen mit Kniebeschwerden sollten die Knie nicht unter 90°
anwinkeln.
Schritt 2:
➞ Beginnen Sie langsam Ihre Beine zu strecken.
➞ Ziehen Sie den Zugarm zu sich. Achten Sie auf eine aufrechte/
gerade Sitzposition.
Schritt 3:
➞ Ziehen Sie die Beine wieder an und rollen Sie mit dem Sitz in die
Ausgangsposition zurück.
Vorteile des Ruder-
trainings / beanspruchte
Muskelgruppen
➞ Vorteile des Rudertrainings/beanspruchte
Muskelgruppen Verbesserung Ihres Herz-
/Kreislaufsystems.
➞ Verbesserung der Sauerstoff-Aufnahme-
fähigkeit.
➞ Alle wichtigen Muskelgruppen des Kör-
pers werden gekräftigt. Rücken-Schul-
termuskulatur (breiter Rückenmuskel
und Rückenstrecker); Armmuskulatur
(Trapezmuskel, Deltamuskel, Armbeuger);
Beinmuskulatur (Beinstrecker, Beinbeu-
ger, Schienbein- und Wadenmuskulatur);
Gesäßmuskulatur; Bizeps.
12
3
Zusätzliche Übungsmöglichkeiten
Mit dem Zugarm haben Sie die Möglichkeit, noch weitere Übungen zum Training der Schulter- und Rückenmuskulatur (Übung 1) und zum Bizepstraining (Übung 2) durchzuführen:
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