Archive: Übungen

Stretching: Upper Back

Primary: Back (rhomboideus, latissimus)Secondary: Legs (semitendinosus, semimenbranosus, biceps femoris, iliopsoas, gluteus max) In this exercise, the majority of the back musculature is stretched perfectly. The follwoing figure demonstrates the stretching exercise for the upper back: Suspension Training Stretching Exercise Holding...Weiterlesen: Stretching: Upper Back

Stretching: Shoulder

Primary: Shoulder (deltoideus)Secondary: Legs, Back (gastrocnemius, ischiocrurale M., rhomboideus) In this exercise the shoulder musculature is stretched very well. The follwong figure demonstrates the stretching exercise for the shoulder: Suspension Training Stretching Exercise Holding Position The upper body is leaning...Weiterlesen: Stretching: Shoulder

Stretching: Neck

Primary: Neck (trapezius)Secondary: Back (latissiumus, rhomboideus) In this exercise the neck (trapezius) is stretched. The follwing figure demonstrates the stretching exercise for the neck: SuspensionTraining Stretching Exercise   Holding Position Your body is positioned between the loops. The arms are...Weiterlesen: Stretching: Neck

Stretching: Lower Back

Primary: Back (erector spinae, latissimus)Secondary: Legs (semitendinosus, semimenbranosus, biceps femoris, iliopsoas, gluteus maximus) In this exercise the lower and middle back are stretched intensively. The following figure demonstrates the stretching exercise for the lower back: Suspension Training Stretching Exercise Holding...Weiterlesen: Stretching: Lower Back

Stretching: Inner Thigh

Primary: Legs (ab-/adductores.)Secondary: Hip Flexor, Back (iliopsoas, gluteus max., latissimus) In this exercise all the muscles are stretched, which cause an adduction of the leg. Feel the stretchingin the inner thighs. The following figure demonstrates the stretching exercise for the...Weiterlesen: Stretching: Inner Thigh

Stretching: Hip Flexor

Primary: Hip Flexor (iliopsoas, gluteus maximus)Secondary: Calf, Back (gastrocmenius, latissimus) In this exercise, the hip flexor is stretched intensively. The following figure demonstrates the stretching exercise hip flexor: Suspension Training Stretching Exercise Holding Position One leg is set so far...Weiterlesen: Stretching: Hip Flexor

Stretching: Hamstrings

Primary: Legs (biceps femoris, semitendinosus, semimembranosus)Secondary: Hip Flexor, Back (iliopsoas, gluteus maximus, latissimus) With this exercises all parts of the hamstrings are perfectly stretched. The follwong figure demonstrates the stretching exercise for the harnstrings: Suspension Training Stretching Exercise Holding Position...Weiterlesen: Stretching: Hamstrings

Stretching: Glutes

Primary: Glutes (gluteus maximus/medius/minimus)Secondary: Back (latissimus) In this exercise, the gluteus maximus is stretched perfectly. The following figure demonstrates the stretching exercise for the glutes: Suspension Training Stretching Exercise Holding Position The upper body is leaning slightly back and the...Weiterlesen: Stretching: Glutes

Stretching: Front Thigh

Primary: Legs (quadriceps, sartorius)Secondary: Hip Flexor (iliopsoas, gluteus max.) In this exercise the front thigh muscles are stretched intensively. The following figure demonstrates the stretching exercise for the front thigh: Suspension Training Stretching Exercise Holding Position The upper body is...Weiterlesen: Stretching: Front Thigh

Stretching: Chest with arms stretched

Primary: Chest, Shoulder (pectoralis, deltoideus)Secondary: Legs, Back (gastrocnemius, ischiocrurale M., rhomboideus) For this exercise, Chest and front shoulder muscles are optimally stretched. The following figure demontrates the stretching exercise Chest with arms stretched: Suspension Training Stretching Exercise Holding Position The...Weiterlesen: Stretching: Chest with arms stretched

Stretching: Chest 1

Primary: Chest, Shoulder (pectoralis, deltoideus, infra-/supraspinatus)Secondary: Legs, Back (gastrocnemius, ischiocrurale M., rhomboideus) For this exercise, in addition to the chest muscles and the rotator cuff muscles are stretched. The following figure demonstrates the stretching exercise chest with arms flexed upwards:...Weiterlesen: Stretching: Chest 1

Stretching: Chest

Primary: Chest, Shoulder (pectoralis major, deltoideus) Secondary: Legs, Back (gastrocmenius, ischiocrurale M., rhomboideus) In this exercise, the chest muscle (pectoralis major) is stretched. The following figure demonstrates the Suspension Training stretching exercise Chest with arms flexed: Suspension Training Stretching Exercise...Weiterlesen: Stretching: Chest

Stretching: Calf

Primary: Calf (gastrocnemius, soleus) Secondary: Hip Flexor (iliopsoas, gluteus max.) In this exercise the calf muscles are stretched intensively. The follwong figure demonstrates the stretching exercise for the calf: Suspension Training Stretching Exercise Holding Position The body is located in...Weiterlesen: Stretching: Calf

Back: Low-Row from top (hap)

Primary: Arms, Back, Shoulders  (biceps brachii, erector spinae, latissimus)Secondary: Abs, Shoulders (abdomini, deltoideus) In the exercise Low-Row, a high force can be applied. The exercise requires a good body tension to avoid a rotation in the upper body. Sling Training...Weiterlesen: Back: Low-Row from top (hap)

Back: Low-Row straight (map)

Primary: Arms, Back, Shoulders  (biceps brachii, erector spinae, latissimus)Secondary: Abs, Shoulders (abdomini, deltoideus) Performing the exercise Low-Row a great amount of force can be used. The exercise requires a good body tension to prevent rotation of the upper body. Sling...Weiterlesen: Back: Low-Row straight (map)

Back: Low-Row leaning forward (lap)

Primary: Arms, Back, Shoulders  (biceps brachii, erector spinae, latissimus, teres minor, rhomboideus)Secondary: Legs, Shoulders (quadriceps, deltoideus) In the exercise Low-Row, a high force can be applied. The exercise requires a good body tension to avoid a rotation in the upper...Weiterlesen: Back: Low-Row leaning forward (lap)

Back: High-Row (hap)

Primary: Shoulders, Back, Arms (rhomboideus, latissimus, biceps brachii)Secondary: Shoulders (deltoideus) This exercise mainly trains the upper back, which determines the contour of the back significantly. The body must be strongly stabilized in the core area. Sling Training Bauchübung Starting PositionStand...Weiterlesen: Back: High-Row (hap)

Back: Long Back Pull (map)

Primary: Back, Shoulders (erector spinae, trapezius, infra-/supraspinatus, deltoideus)Secondary: Arms (triceps, palmar flexors) The Long Back Pull is an effective exercise to train the posterior shoulder, the entire back and arms. The long lever arm effect of the exercise is targeted...Weiterlesen: Back: Long Back Pull (map)

Chest: Pullover one-armed lying (lap)

Primary: Chest, Back (pectoralis, latissimus dorsi)           Secondary: Abs, Shoulders (abdomini, deltoideus) The pullover with one hand trains intensively the chest and shoulder muscles. In the exercise Pullover for the upper back is on the ground. Sling Training Bauchübung Starting...Weiterlesen: Chest: Pullover one-armed lying (lap)

Back: Deadlift (lap)

Primary: Legs, Glutes, Back (quadriceps, gluteus, erector spinae)    Secondary: Shoulders, Arms (deltoideus, biceps brachii) The Deadlift is an elementary exercise for the whole body. Many muscles work with the movement. Especially the back extensor are trained here. Sling Training...Weiterlesen: Back: Deadlift (lap)

Chest: Pullover (hap)

Primary: Chest, Shoulders (pectoralis, latissimus, deltoideus)Secondary:  Abs (abdomini) The exercise Pullover trains intensively the chest muscles and in addition the wide back muscles (latissimus dorsi) Sling Training Bauchübung Starting PositionStand with the back to the point of suspension. The feet...Weiterlesen: Chest: Pullover (hap)

Chest: Chest-Press (map)

Primary: Chest, Shoulders, Arms (pectoralis, deltoideus, triceps brachii) Secondary: Abs (abdomini) The Chest-Press exercise intensively works out the chest and arm muscles. The core muscles must be extremely stabilized as well. Sling Training Bauchübung Starting PositionStand sideways to the suspension...Weiterlesen: Chest: Chest-Press (map)

Chest: Flys lying (lap)

Primary: Chest, Abs (pectoralis, transversus)Secondary: Arms, Shoulders (triceps, deltoideus) The exercise Fly trains intensively the entire chest muscles. The feet have an important role to play regarding the core training and can be set wider if necessary. Training Bauchübung Starting...Weiterlesen: Chest: Flys lying (lap)

Abs: Rotation (map)

Primary: Abs (abdominis transversus) Secondary: Shoulders (infra-/supraspinatus, teres minor, subscapularis) The two handed external rotation trains especially the lateral core muscles. These muscles support many movements while playing golf or tennis for example. Sling Training Bauchübung Starting PositionStand with the...Weiterlesen: Abs: Rotation (map)

Abs: Pullover lying tighten knees (lap)

Primary: Chest, Hip, Abs (pectoralis, iliopsoas, abdomini)Secondary: Back (latissimus dorsi) The exercise Pullover lying tighten knees works out the abdominal muscles intensively. Both chest and arms as well as legs create the tension in the abs. Sling Training Bauchübung Starting...Weiterlesen: Abs: Pullover lying tighten knees (lap)

Abs: Assisted Side Crunch (lap)

Primary: Abs, Chest, Shoulders (pectoralis, abdomini, deltoideus)                                 Secondary: Back (latissimus dorsi) This exercise trains both the abs and the pectoral muscles. Due to the rotation, especially the lateral abdominal muscles are trained. Sling Training Bauchübung Starting PositionLay on your back...Weiterlesen: Abs: Assisted Side Crunch (lap)

Abs: Pullover lying (lap)

Primary: Abs, Chest, Back (pectoralis, abdomini, latissimus dorsi, teres major)                   Secondary: Shoulders, Arms (deltoideus, triceps)) This exercise trains both abdominal and chest muscles very intensively. The upper bodyis slightly raised performing the pullover exercise for the abdominals. Sling...Weiterlesen: Abs: Pullover lying (lap)

Legs: Abduction (lap)

Primary: Legs (ischiocrurale, ab-/adductores, gluteus)Secondary: Abs (abdomini) The exercise Abduction trains the muscles which pull from hip to leg on the side of your body. The abductor muscles are responsible for stretching the leg laterally. : Sling Traning Rückenübung Starting...Weiterlesen: Legs: Abduction (lap)

Legs: Adduction (lap)

Primary: Legs (adductores, ischiocrurale)Secondary: Abs (abdomini) The Adduction pulls the leg towards the body with the help of the inner thigh muscles. Due to performing this exercise on one leg only, a keen body balance is beneficial. Sling Training Rückenübung...Weiterlesen: Legs: Adduction (lap)

Arms: Biceps with forearm rotation (lap)

Primary: Arms (biceps brachii, brachioradialis)Secondary: Back, Abs (erector spinae, abdomini) With this form of biceps exercise the arm flexor muscles can be very intensely worked out. The body must compensate for additional instability. This mainly affects the legs, hips and...Weiterlesen: Arms: Biceps with forearm rotation (lap)

Arms: Triceps-Extension (hap)

Primary: Arms (triceps)Secondary: Shoulders (deltoideus) The exercise Triceps-Extension trains the arm extensor intensively. Here, the PT must take special care that the elbow is held at shoulder height. Sling Training Armübung Starting Position Stand in a light step position with...Weiterlesen: Arms: Triceps-Extension (hap)

Arms: Triceps-Press (hap)

Primary: Arms, Chest (triceps brachii, pectoralis)Secondary: Shoulders, Back (deltoideus, latissimus) The exercise Triceps-Press mainly trains the arm extensors. The body must compensate for the one-handed movement. A step position increases stability. Sling Training Armübung Starting Position Start facing the point...Weiterlesen: Arms: Triceps-Press (hap)

Back: Reverse Fly (hap)

Primary: Shoulders, Back, Neck (deltoideus, erector spinae, rhomboideus, trapezius)Secondary: Arms, Abs (triceps, abdomini) The Reverse Fly is one of the basic exercises of the shoulder workout. This exercise is great to strengthen the shoulder and neck area. Sling Training Rückenübung...Weiterlesen: Back: Reverse Fly (hap)

Shoulders: External Rotation (map)

Primary: Shoulders, Back (deltoideus, supraspinatus, infraspinatus, teres minor))Secondary: Abs (abdomini, biceps brachii) The External Rotation exercise trains the rotator cuff. This group is composed of four muscles which are involved in many movements in sports. A training of the rotator...Weiterlesen: Shoulders: External Rotation (map)

Shoulders: Internal Rotation (map)

Primary: Shoulders (infra-/supraspinatus, pectoralis minor, subscapularis)Secondary: Abs, Arms (abdomini, biceps brachii) The Internal Rotation significantly trains the internal rotators of the shoulder joint. Training the rotators, loads should not be too high. Sling Training Schulterübung Starting Position The legs are...Weiterlesen: Shoulders: Internal Rotation (map)

Shoulders: Front Raise (lap)

Primary: Shoulders, Back, Neck (deltoideus, trapezius, rectus capitis)Secondary: Back (erector spinae) In this exercise the shoulders deltoid muscle is very well trained. Especially the anterior part of the muscle is trained here. Sling Training Schulterübung Starting Position Start with your...Weiterlesen: Shoulders: Front Raise (lap)

Shoulders: Side Raise (lap)

Primary: Shoulders (deltoideus, supraspinatus)Secondary: Back, Chest (trapezius, serratus anterior) The Side or Lateral Raise is an intensive exercise for the shoulder muscles. Here, mainly the lateral part of the deltoid muscle is trained. Sling Training Armübung Starting Position Stand sideways...Weiterlesen: Shoulders: Side Raise (lap)

Chest: Chest Press, One Arm Stretched

  Primary: Chest, Shoulders, Arms, Abs, Legs (pectoral, deltoid, triceps brachii, abdominis, iliopsoas)Secondary: Legs, Calves (quadriceps, gastrocnemius) This classic exercise for chest and arms requires tension throughout the body. In addition,the abdominal and leg muscles are used. A good core...Weiterlesen: Chest: Chest Press, One Arm Stretched

Chest: Chest Press, One Hand Fly

Primary: Chest, Shoulders, Arms, Abs (pectoral, deltoid, triceps/biceps brachii, abdominis) Secondary: Legs, Calves (quadriceps, gastrocnemius) For this exercise, a good sense of balance and good body tension is immensely important. It will mainly train the pectoral muscle of the side...Weiterlesen: Chest: Chest Press, One Hand Fly

Legs: Rotating Kicks down

Primary: Legs, Abs (quadriceps, ischiocrurale M., abdomini)Secondary: Chest, Arms, (pectoralis, tricpes brachii) This exercise claims the holding force throughout the body besides the front and back of the tight and the lower abdominal muscles. Sling Training Armübung Starting PositionThe arms...Weiterlesen: Legs: Rotating Kicks down

Abs: Standing Rollout, One Arm Stretched

Primary: Chest, Back, Arms, Legs, Abs (pectoralis, latissimus, triceps brachii, abdominis,quadriceps, iliopsoas)Secondary: Back (erector spinae) The rollout is an ideal exercise for the entire abdominal and the body tension muscles.A higher inclination angle of the body and the increasing distance...Weiterlesen: Abs: Standing Rollout, One Arm Stretched

Abs: Recrunch Tuck up One Leg

Primary: Legs, Abs, Arms (iliopsoas, gluteus maximus, quadriceps, hamstrings, triceps brachii)Secondary: Shoulders, Back (trapezius, erector spinae) The Recrunch is supplemented here by an additional movement of the legs and is coordinated and more sophisticated! Sling Training Armübung Starting PositionDepending on...Weiterlesen: Abs: Recrunch Tuck up One Leg

Abs: Recrunch Running

Primary: Legs, Abs, Arms (iliopsoas, gluteus maximus, quadriceps, hamstrings, triceps brachii)Secondary: Shoulders, Back (trapezius, erector spinae) The exercise Recrunch is supplemented here by a movement of the legs and thus to a very intense abdominal and leg exercise. Sling Training...Weiterlesen: Abs: Recrunch Running

Abs: Recrunch One Leg to the Side

Primary: Legs, Abs, Arms (iliopsoas, gluteus maximus, adductores, abdominis)Secondary: Shoulders, Back (trapezius, erector spinae) The Recrunch to elbow with one leg to the side varies the classic Recrunch exercise and increase the difficulty tremendously. This exercise tones the lateral abdominal...Weiterlesen: Abs: Recrunch One Leg to the Side

Abs: Sidestaby with Abduction

Primary: Abs, Back, Legs (abdominis, erector spinae, quadratus lumborum, ab-/adductores, sartorius,quadriceps)Secondary: Shoulders, Chest, Leg (deltoid, pectoralis, gastrocnemius) This exercise trains the stability and strength of the lateral torso and hip muscles. Sling Training Bauchübung Starting PositionThe feet are hooked into...Weiterlesen: Abs: Sidestaby with Abduction

Legs: Ischiocrural Rotating Kicks

Primary: Legs, Back (gastrocnemius, hamstrings, ab-/adductores, erector spinae)Secondary: Shoulders (deltoid) This exercise is very eff ective not only for the core muscles but also for the hamstrings. Sling Training Bauchübung Starting Position The legs are hooked into the loops. The...Weiterlesen: Legs: Ischiocrural Rotating Kicks

Legs: Ischiocrural Knee Tuck Up

Primary: Legs, Back (gastrocnemius, hamstrings, erector spinae)Secondary: Shoulders (deltoid) The muscles of the back of the thigh (hamstrings) will be trained here. It is involved in the pelvisand knee flexion. In addition, besides the hamstring, the torso muscles are trained....Weiterlesen: Legs: Ischiocrural Knee Tuck Up

Legs: Abduction

Primary: Legs, Back (gastrocnemius, hamstrings, adductores, erector spinae)Secondary: Shoulders (deltoid) In this exercise, the hamstrings, glutes and lower back are trained.The pelvis is signifi cantly raised from the fl oor. It requires a high level of body tension in order...Weiterlesen: Legs: Abduction

Back: Rotate Low Row

Primary: Back, Arms, Shoulders (latissimus, erector spinae, deltoid, biceps brachii)Secondary: Legs, Glutes (hamstrings, gastrocnemius, gluteus maximus) This exercise trains the back muscles in a dynamic manner. The angle of inclination of the body is crucial for the training load. Sling...Weiterlesen: Back: Rotate Low Row

Back: Rotate High Row

Primary: Back, Arms (erector spinae, latissimus, biceps brachii)Secondary: Shoulders (deltoid, rhomboids) This exercise trains especially the upper back, which determines the contour of the back significantly. Changes in the inclination angle change automatically the exercise stimulus. Sling Training Bauchübung Starting...Weiterlesen: Back: Rotate High Row

Back: Reverse Fly

Primary: Arms, Shoulders (biceps brachii, deltoid, infra-/supraspinatus)Secondary: Back (erector spinae) This exercise trains both the back muscles and the rotator cuff in an intensive way. The tension in the upper body must be maintained throughout the exercise. Sling Training Bauchübung...Weiterlesen: Back: Reverse Fly

Arms: Triceps to the Head, One Arm Stretched

Primary: Arms, Shoulders (triceps brachii, deltoid)Secondary: Abs, Legs (abdominis, quadriceps) This exercise is a concentrated exercise for the triceps and requires a good body tension.Small changes in the inclination angle cause large changes in intensity. Sling Training Bauchübung Starting Position...Weiterlesen: Arms: Triceps to the Head, One Arm Stretched

Arms: Biceps to the Head, One Arm Stretched

Primary: Arms (biceps brachii, brachioradialis)Secondary: Back (erector spinae) The exercise is very focused on the biceps and requires a high level of body tension. Small changes of the inclination angle make a big impact. Sling Training Bauchübung Starting Position The...Weiterlesen: Arms: Biceps to the Head, One Arm Stretched

Arms: One Arm Biceps to Chest

Primary: Arms (biceps brachii, brachioradialis)Secondary: Chest, Back (pectoralis major, erector spinae) This exercise is very focused on the biceps and requires a well-developed body tension.The elbows should be positioned at shoulder level. Sling Training Bauchübung Starting Position The body is...Weiterlesen: Arms: One Arm Biceps to Chest

Chest: Chest Press Crawl Stroke

Primary: Chest, Shoulders, Arms, Abs, Legs (pectoral, deltoid, triceps brachii, abdominis, iliopsoas)Secondary: Legs, Calves (quadriceps, gastrocnemius) The Crawl Stroke is a dynamic exercise for the biceps and triceps and requires an immense high body tension and a very good sense...Weiterlesen: Chest: Chest Press Crawl Stroke

Abdominals: ReCrunch Side to Side

Primary: Legs, Abs (abdomini, quadriceps, gluteus maximus) Secondary: Shoulder, back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal- and parts of the ischiocrural muscles get stressed. This exercise is very appropriate for...Weiterlesen: Abdominals: ReCrunch Side to Side

Abdominals: Recrunch Push-Up

Primary: Legs, Abdominals, Chest, Arms (abdomini, quadriceps, gluteus maximus, pectoralis, triceps brachii)Secondary: Shoulder, Back, Chest (deltoideus, erector spinae, pectoralis) This exercise belongs to the complex exercises and is only suitable for advanced persons. In a combination the chest-, arm- and...Weiterlesen: Abdominals: Recrunch Push-Up

Abdominals: Recrunch One-Legged Side to Side

Primary: Legs, abs, arms (abdomini quadriceps, gluteus max., triceps brachii)Secondary: Shoulder, back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal- and parts of the ischiocrural muscles get stressed. This exercise is very...Weiterlesen: Abdominals: Recrunch One-Legged Side to Side

Arms: Biceps one-armed

Primary: Arms (bizeps brachii, brachoradialis)Secondary: Back (erector spinae) This variant of the biceps exercise trains the biceps muscle very intensively. A high body tension is required to maintain the balance. Small changes tilt angle have a big impact on the...Weiterlesen: Arms: Biceps one-armed

Abdominals: Recrunch-Stabi with Abduction

Primary: Legs, Abdominals, Arms (iliopsoas, ab-/adduktoren, quadriceps, ischiocrurale M., triceps brachii)Secondary: Shoulder, Back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdomen- and parts of the ischiocrural muscles get stressed. The abduction of...Weiterlesen: Abdominals: Recrunch-Stabi with Abduction

Abdominals: Recrunch One-Legged with Rotation

Primary: Legs, Abdominals, Arms (iliopsoas,gluteus max. quadrizeps, ischiocrurale M., trizeps brachii)Secondary: Shoulder, Back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal- and parts of the ischiocrural muscles get stressed. This version requires...Weiterlesen: Abdominals: Recrunch One-Legged with Rotation

Abdominals: Recrunch One-Legged with Pull

Primary: Legs, Abdominals, Arms (iliopsoas, gluteus max., quadrizeps, ischiocrurale M., trizeps brachii)Secondary: Shoulder, Back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal- and parts of the ischiocrural muscles get stressed. This version...Weiterlesen: Abdominals: Recrunch One-Legged with Pull

Abdominals: Recrunch on Staggered Hands with Pike

Primary: Legs, Abdominals, Arms (iliopsoas, quadrizeps, ischiocrurale M., gluteus max., trizeps brachii)Secondary: Shoulder, Back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdomen- and parts of the ischiocrural muscles get stressed. The stretched...Weiterlesen: Abdominals: Recrunch on Staggered Hands with Pike

Abdominals: Recrunch on Hands and Sloping Tuck Up

Primary: Legs, Abdominals, Arms (iliopsoas, quadrizeps, ischiocrurale M., gluteus max., trizeps brachii)Secondary: Shoulder, Back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal- and parts of the ischiocrural muscles get stressed. The small...Weiterlesen: Abdominals: Recrunch on Hands and Sloping Tuck Up

Abdominals: Recrunch on Elbows and Sloping Tuck Up

Primary: Legs, abdominals, arms (iliopsoas, quadriceps, ischiocrurale M., gluteus maximus)Secondary: Shoulder, back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal- and parts of the ischiocrural muscles get stressed. The small rotation movement...Weiterlesen: Abdominals: Recrunch on Elbows and Sloping Tuck Up

Abdominals: Recrunch Arms Stretched with Pike

Primary: Legs, Abdominals, Arms (iliopsoas, quadrizeps, ischiocrurale M., gluteus max., trizeps brachii)Secondary: Shoulder, Back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal-, and parts of the ischiocrural musculature get stressed. When the...Weiterlesen: Abdominals: Recrunch Arms Stretched with Pike

Abdominals: Recrunch on Staggered Hands

Primary: Legs, Abdominals, Arms (iliopsoas, quadrizeps, ischiocrurale M., gluteus max., trizeps brachii)Secondary: Shoulder, Back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal- and parts of the ischiocrural muscles get stressed. The staggered...Weiterlesen: Abdominals: Recrunch on Staggered Hands

Abdominals: Recrunch on Elbows with Pike

Primary: Legs, Abdominals, Arms (iliopsoas, quadrizeps, ischiocrurale M., gluteus max.)Secondary: Shoulder, Back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal and parts of the ischiocrural musculature get stressed. When the hip is...Weiterlesen: Abdominals: Recrunch on Elbows with Pike

Abdominals: Recrunch on Elbows and Tuck Up Legs

Primary: Legs, Abdominals (iliopsoas, quadrizeps, gluteus max.)Secondary: Shoulder, Back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The complete abdominal and parts of the ischiocrural musculature get stressed. The exercise is very intensive and requires...Weiterlesen: Abdominals: Recrunch on Elbows and Tuck Up Legs

Abdominals: Recrunch Arms Stretched and Tuck Up Legs

Primary: Legs, Abdominals, Arms (iliopsoas, quadrizeps, gluteus max., trizeps brachii) Secondary: Shoulder, Back (deltoideus, erector spinae) The Recrunch is a Crunch or Sit-Up in prone position. The entire abdominal- and parts of the ischiocrural muscles including the hip flexor get...Weiterlesen: Abdominals: Recrunch Arms Stretched and Tuck Up Legs

Abdominals: Recrunch on Elbows

Primary: Legs, Abdominals (quadriceps, abdomini)Secondary: Shoulder, Back (deltoideus, erector spinae) This basic position is the basis for most high intensity abdominal exercises represent it can add a lot of combinations. Here, the distance from the point of suspension is critical...Weiterlesen: Abdominals: Recrunch on Elbows

Abdominals: Recrunch Arms Stretched

Primary: Legs, Abdominals, Arms (quadrizeps, abdomini, trizeps brachii)Secondary: Shoulder, Back (deltoideus, erector spinae) This elemental position is the base for most of the highly-intensive abdominal exercises. It allows many different combinations. The following figures illustrate the exercise Recrunch Arms Stretched:...Weiterlesen: Abdominals: Recrunch Arms Stretched

Abdominals: Knee from Beetle with Arms Apart, Loop on Wrist

Primary: Abdominals, Legs (abdomini, iliopsoas, gastrocnemius, ischiocrurale M.)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae, latissimms) This abdominal exercise requires a high use of power in the rump area and just fits for advanced persons. The head is, depending...Weiterlesen: Abdominals: Knee from Beetle with Arms Apart, Loop on Wrist

Abdominals: Knee Ab Beetle with Hands Together

Primary: Abdominals, Legs (abdomini, iliopsoas, gastrocnemius, ischiocrurale M.)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae, latissimms) This abdominal exercise requires much force in the core area and is therefore only suitable for advanced users. The head is located, depending...Weiterlesen: Abdominals: Knee Ab Beetle with Hands Together

Abdominals: Knee from Beetle with Arms Apart, Loop near Elbows

Primary: Abdominals, Legs (abdomini, iliopsoas, gastrocnemius, ischiocrurale M.)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae, latissimus) This abdominal exercise requires a high use of power in the rump area and just fits for advanced persons. The head is, depending...Weiterlesen: Abdominals: Knee from Beetle with Arms Apart, Loop near Elbows

Abdominals: Assisted Crunch with Tuck Up Legs

Primary: Abdominals, Legs (abdomini, iliopsoas)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae) The assisted Crunch belongs to the standard exercises of the abdominal training. The straight abdominal muscles get stressed in an optimal way. This version is very intensive...Weiterlesen: Abdominals: Assisted Crunch with Tuck Up Legs

Abdominals: Assisted Crunch with Stretched Legs from Side to Side

Primary: Abdominals, Legs (abdomini, iliopsoas)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae) The assisted Crunch belongs to the standard exercises of the abdominal training. The straight abdominal musculature gets stressed in an optimal way. This version includes a rotation...Weiterlesen: Abdominals: Assisted Crunch with Stretched Legs from Side to Side

Abdominals: Assisted Crunch to the Side

Primary: Abdominals, Legs (abdomini, iliopsoas)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae) The assisted Crunch belongs to the standard exercises of the abdominal training. This version mainly trains the lateral part of the abdominal muscles. The straps of the...Weiterlesen: Abdominals: Assisted Crunch to the Side

Abdominals: Assisted Crunch with Power Lift

Primary: Abdominals, Legs (abdomini, quadrizeps., iliopsoas)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae) The assisted Crunch belongs to the standard exercises of the abdominal training. The power lifts are only advised for advanced people. Besides of the straight abdominals,...Weiterlesen: Abdominals: Assisted Crunch with Power Lift

Abdominals: Assisted Crunch with Touched Down Legs

Primary: Abdominals (abdomini)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae) The assisted Crunch is one of the standard exercises for the abdominal training. The straight body muscles are stressed in an optimal way. The slings of the VarioSling have...Weiterlesen: Abdominals: Assisted Crunch with Touched Down Legs

Abdominals: Assisted Crunch with Sit Up

Primary: Abdominals, Legs (abdomini, iliopsoas)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae) The assisted Crunch belongs to the standard exercises of the abdominal training. This exercise causes a maximal contraction of the straight abdominal muscles. Additionally the hip flexor...Weiterlesen: Abdominals: Assisted Crunch with Sit Up

Abdominals: Assisted Crunch with Lifted Legs

Primary: Abdominals, legs (abdomini, iliopsoas)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae) The assisted Crunch belongs to the standard exercises for the abdominal training. The version with lifted legs is more intensive and stressful than with legs placed on...Weiterlesen: Abdominals: Assisted Crunch with Lifted Legs

Abdominals: Sidestaby with Rotation

Primary: Abdominals, Back, Legs (abdomini, erector spinae, ab-/adduktoren)Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise „Sidestaby“ trained stability and strength of the lateral core and hip muscles. The rotational movement requires an extremely high body tension. The following figures...Weiterlesen: Abdominals: Sidestaby with Rotation

Abdominals: Sidestaby One-Legged, Upper Leg Stretched

Primary: Abdominals, Back, Legs (abdomini, erector spinae, ab-/adduktoren,, ischiocrurale M., quadrizeps)Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. Additionally it strengthens the hip flexor and is...Weiterlesen: Abdominals: Sidestaby One-Legged, Upper Leg Stretched

Abdominals: Sidestaby One-Legged, Upper Knee Pulled

Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren, gluteus max. iliopsoas) Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise “Sidestaby” trains the stability and power of the lateral rump and hip muscles. This version requires a high...Weiterlesen: Abdominals: Sidestaby One-Legged, Upper Knee Pulled

Abdominals: Sidestaby Lifting Hip

  Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren, iliopsoas, ischiocrurale M.)Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. This version trains the hip...Weiterlesen: Abdominals: Sidestaby Lifting Hip

Abdominals: Sidestaby One-Legged with Adduction

Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren, sartorius, quadrizeps)Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. The pull (adduction) of the leg trains...Weiterlesen: Abdominals: Sidestaby One-Legged with Adduction

Abdominals: Sidestaby One-Legged with Abduction

Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren sartorius, quadrizeps)Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise “Sidestaby” trains the stability and power of the lateral rump- and hip muscles. The lifting (abduction) of the leg trains...Weiterlesen: Abdominals: Sidestaby One-Legged with Abduction

Abdominals: Sidestaby Both Knees Upward Movement

Primary: Abdominals, Back, Legs (abdomini, erector spinae, ab-/adduktoren, iliopsoas, sartorius, quadrizeps)Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. This version additionally trains the great hip flexor...Weiterlesen: Abdominals: Sidestaby Both Knees Upward Movement

Abdominals: Assisted Crunch Arms Aside with Adduction of the Legs

Primary: Abdominals, Legs (abdomini, iliopsoas)Secondary: Arms, Shoulder, Back (trizeps brachii, deltoideus, erector spinae) The assisted Crunch belongs to the standard exercises of the abdominal training. The straight abdominal musculature is stressed in an optimal way. This version is extremely intensive...Weiterlesen: Abdominals: Assisted Crunch Arms Aside with Adduction of the Legs

Abdominals: Sidestaby with Spread Legs

Primary: Abdominals, Back, Legs  (abdomini, erector spinae, ab/-adduktoren, sartorius, quadrizeps)Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. This version trains the ab- and adductors very well....Weiterlesen: Abdominals: Sidestaby with Spread Legs

Abdominals: Sidestaby with Hip Up and Down

Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren, quadrizeps)Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise Sidestaby trains the stability and power of the lateral rump and hip musculature.The up- and down movement causes an expansion in...Weiterlesen: Abdominals: Sidestaby with Hip Up and Down

Abdominals: Sidestaby Stretched Arm as Support

Primary: Abdominals, Back, Legs, Arms (abdomini, erector spinae, ab/-adduktoren, trizeps brachii, quadrizeps)Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. This version additionally trains the arm stretchers...Weiterlesen: Abdominals: Sidestaby Stretched Arm as Support

Abdominals: Sidestaby Arm on Hip

Primary: Abdominals, Back, Legs (abdomini, erector spinae, ab-/adduktoren, quadrizeps)Secondary: Shoulder, Chest, Calf (deltoideus, pectoralis, gastrocnemius) The exercise Sidestaby trains the stability and power of the lateral rump and hip muscles. The exercise provides many possibilities to vary the position. The...Weiterlesen: Abdominals: Sidestaby Arm on Hip

Back: Low-Row with Staggered Grips and Body Rotation

Primary: Back, Arms, Shoulder (latissimus, erector spinae, trapezius, deltoideus, bizeps brachii)Secondary: Abdominals (abdomini) Due to the body rotation at the end of the motion, the lateral abdominals get trained, besides of the wide back muscles. The Variosling is adjusted in...Weiterlesen: Back: Low-Row with Staggered Grips and Body Rotation

Back: Low-Row with Staggered Grips

Primary: Back, Arms (latissimus, erector spinae, bizeps brachii)Secondary: Abdominals, Shoulder (abdomini, deltoideus) This version of the Low-Row exercise is coordinative very demanding, since the hands are positioned differently. The VarioSling is adjusted on different lengths on each side. The following...Weiterlesen: Back: Low-Row with Staggered Grips

Back: Low Row with Staggered Grips and Reverse Fly

Primary: Back, Arms, Shoulder (latissimus, erector spinae, deltoideus, bizeps brachii)Secondary: Abdominals (abdomini) This version trains besides of the wide back muscles also the posterior shoulder muscles. The VarioSling is adjusted in different lengths on each side. The following figures illustrate...Weiterlesen: Back: Low Row with Staggered Grips and Reverse Fly

Abdominals: Standing Rollout V-Form

Primary: Chest, Latissimus/Upper Back, Arms, Legs , Abdominals (pectoralis, latissimus, trizeps brachii, abdomini, quadrizeps, iliopsoas) Secondary: Back (erector spinae) The Rollout is an ideal exercise for the whole abdominal, and body tension musculature. The intensity increases when the inclination angle...Weiterlesen: Abdominals: Standing Rollout V-Form

Abdominals: Standing Rollout One-Legged

Primary: Chest, Latissimus, Arms, Legs, Abdominals (pectoralis, latissimus, trizeps brachii, abdomini, quadrizeps, iliopsoas)Secondary: Back (erector spinae) The exercise One-legged Standing Rollout trains the whole abdominal and body-tension muscles. Lifting up one leg additionally supports the sense of balance. The following...Weiterlesen: Abdominals: Standing Rollout One-Legged

Abdominals: Standing Rollout One Arm Stretched

Primary: Chest, Latissimus, Arms, Legs, Abdominals (pectoralis, latissimus, trizeps brachii, abdomini, quadrizeps, iliopsoas)Secondary: Back (erector spinae) This version of the Roll-Out trains the whole abdominal- and body tension muscles and additionally requires a good coordination with regard to the right...Weiterlesen: Abdominals: Standing Rollout One Arm Stretched