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DE 10
Bauch- und Beinbeuge
Training für Bauch – Taille – Oberschenkel – Gesäß
1. Sich auf den Rücken legen. Die Beine anwinkeln, die
ße ach auf den Boden legen.
2. Den kleinen Bügel auf den Oberkörper, unterhalb die
Brust legen.
3. Mit beiden Händen einen der Bügel halten.
4. Die Beine angewinkelt anheben.
5. ÜBUNG: Die Oberschenkel zur Brust und wieder zurück
bewegen. Wiederholen.
Beinpresse
Training für Beine – Gesäß
1. Das Gerät mit dem großen Bügel auf den Boden legen.
2. Sich aufrecht hinstellen und einen Fuß mittig auf den klei-
nen Bügel stellen.
3. ÜBUNG: Den kleinen Bügel mit dem Fuß bis zum An-
schlag hinunterdrücken. Dann entspannen und zur Aus-
gangsposition zurückkehren. Wiederholen.
4. Den Fuß wechseln und die Übung genauso oft wieder-
holen.
Adduktorenpresse
Training für Oberschenkel innen – Gesäß – Taille
1. Sich auf einen Stuhl setzen.
2. Die Rundungen der Bügel zwischen die Knie legen, beide
Bügel mit den Händen festhalten.
3. ÜBUNG: Die Knie zusammendrücken. Dann entspannen
und zur Ausgangsposition zurückkehren. Wiederholen.
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