Archive: Übungen

Abdominals: Standing Rollout One Arm Flexed

Primary: Chest, Latissimus, Arms, Legs, Abdominals (pectoralis, latissimus, trizeps brachii, abdomini, quadrizeps, iliopsoas)Secondary: Back (erector spinae) The Roll-Out is an ideal exercise for the whole abdominal and body tension musculature.The intensity increases through the higher inclination angle and the stretching...Weiterlesen: Abdominals: Standing Rollout One Arm Flexed

Abdominals: Standing Rollout

Primary: Chest, Latissimus, Arms, Legs, Abdominals (pectoralis, latissimus, trizeps brachii, abdomini, quadrizeps, iliopsoas)Secondary: Back (erector spinae) The Roll-out is an ideal exercise for the whole body and the abdominal muscle tension.By a greater angle of inclination of the body and...Weiterlesen: Abdominals: Standing Rollout

Abdominals: Sidestaby One-Legged, Lower Knee Pulled

Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum,ab-/adduktoren, iliopsoas, 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 requires a high ischiocrural power, since...Weiterlesen: Abdominals: Sidestaby One-Legged, Lower Knee Pulled

Abdominals: Sidestaby One Knee Pulled

Primary: Abdominals, Back, Legs (abdomini, erector spinae, quadratus lumborum, ab-/adduktoren,iliopsoas, sartorius)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 power in the...Weiterlesen: Abdominals: Sidestaby One Knee Pulled

Abdominals: Sidestaby One Arm Stretched Upward

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.In this extension the arm is additionally stretched vertically upwards, to...Weiterlesen: Abdominals: Sidestaby One Arm Stretched Upward

Abdominals: Assisted Crunch Bicycle

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. The legs get alternately pulled...Weiterlesen: Abdominals: Assisted Crunch Bicycle

Back: Low-Row Seated

Primary: Arms, Back (bizeps brachi, erector spinae, latissimus)Secondary: Abdominals, Shoulder (abdomini, deltoideus) This exercise is the early stage for the classic Low-Row in the standing position. It is perfectly suited for beginners, since they can fully concentrate on the Rowing...Weiterlesen: Back: Low-Row Seated

Back: Low-Row One-Armed with Rotation

Primary: Arms, Shoulder, Back (bizeps/trizeps brachii, infra-/supraspinatus, erector spinae, latissimus)Secondary: Abdominals (abdomini) The exercise requires the Single Mode of the VarioSling. By a light rotation of the upper body the wide back muscles get stressed and additionally smaller muscles. The...Weiterlesen: Back: Low-Row One-Armed with Rotation

Back: Low-Row One-Armed

Primary: Arms, Back  (bizeps brachii, erector spinae, latissimus)Secondary: Abdominals, Shoulder (abdomini, deltoideus) The one-armed Low-Row requires much power and a good body tension, to avoid a rotation in the upper body. Small changes in the inclination angle cause great changes...Weiterlesen: Back: Low-Row One-Armed

Back: Long Back Pull Seated with Reverse Fly

Primary: Arms, Shoulder, Back (bizeps brachii, deltoideus, infra-/supraspinatus, erector spinae)Secondary: Abdominals (abdomini) This exercise is perfectly suited for beginners to get in contact with the motion. The whole back area and the posterior part of the shoulder muscles gets trained....Weiterlesen: Back: Long Back Pull Seated with Reverse Fly

Back: Long Back Pull Seated and „U“-Form

Primary: Arms, Shoulder, Back (bizeps brachii, deltoideus, infra-/supraspinatus, erector spinae)Secondary: Abdominals (abdomini) This exercise is the preliminary stage for the Long Back Pull. It is perfectly suited for beginners to get in contact with the motion. The exercise trains the...Weiterlesen: Back: Long Back Pull Seated and „U“-Form

Back: Long Back Pull Seated

Primary: Arms, Back,Shoulder (bizeps brachii, deltoideus, infra-/supraspinatus, erector spinae )Secondary: Abdominals (abdomini) This exercise is the preliminary stage for the Long Back Pull. It is perfectly suited for beginners to get in contact with the motion. The exercise trains the...Weiterlesen: Back: Long Back Pull Seated

Back: High-Row One-Armed with rotation

Primary: Arms, Shoulder, Back (bizeps/trizeps brachii, infra-/supraspinatus, erector spinae, latissimus)Secondary: Abdominals, Legs (abdomini) The exercise requires the single mode of the VarioSling. The upper body must be kept under tension. The broad back muscles and additionally smaller muscles get trained...Weiterlesen: Back: High-Row One-Armed with rotation

Abdominals: Sidestaby Second Arm as Support

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. In this version, the second arm has a supporting function....Weiterlesen: Abdominals: Sidestaby Second Arm as Support

Back: Lower Back One-Legged

Primary: Back, Legs (erector spinae, gluteus max., ischiocrurale M.)Secondary: Shoulder (deltoideus) This exercise stretches and stresses the great gluteal muscle (Gluteus Maximus) in an optimal way. It requires very much body tension. The exercise requires the single mode of the...Weiterlesen: Back: Lower Back One-Legged

Back: Low-Row with Forearm Rotation

Primary: Back, Arms, Shoulder (latissimus, erector spinae, deltoideus, bizeps brachii)Secondary: Legs, Glutes (ischiocrurale M., gastrocnemius, gluteus max.) This exercise trains the back, especially the wide back muscle. The rotation in the forearm trains the arm flexor (biceps) very well. Small...Weiterlesen: Back: Low-Row with Forearm Rotation

Back: Low-Row Squat

Primary: Back, Arms (latissimus, erector spinae, teres maj., trapezius, rhomboideus, supra-/infraspinatus, deltoideus, bizeps brachii, brachoradialis)Secondary: Legs, Glutes (ischiocrurale M., gastrocnemius, gluteus max.) This exercise combines two classics, namely the rowing motion and the squat. It trains both the ischiocrural and...Weiterlesen: Back: Low-Row Squat

Back: Low-Row One-Legged

Primary: Back, Arms, Shoulder (latissimus, erector spinae, deltoideus, bizeps brachii)Secondary: Legs, Glutes (ischiocrurale M., gastrocnemius, gluteus max.) This Low-Row version trains besides of the back muscles also the sense of balance. Small variations in the inclination angle cause great changes...Weiterlesen: Back: Low-Row One-Legged

Back: Low-Row Flexible Hip

Primary: Back, Arms, Shoulder (latissimus, erector spinae, teres maj., trapezius, rhomboideus, deltoideus, bizeps brachii)Secondary: Legs, Glutes (ischiocrurale M., gluteus max.) The exercise trains the complete back muscles, both dynamic and static. The inclination angle of the body is crucial for...Weiterlesen: Back: Low-Row Flexible Hip

Back: Low-Row

Primary: Back, Arms, Shoulder (latissimus, erector spinae, teres maj., trapezius, rhomboideus, supra-/infraspinatus, deltoideus, bizeps brachii, brachoradialis) Secondary: Legs, Glutes (ischiocrurale M., gluteus max.) The exercise trains the complete back muscles, both dynamic and static. The inclination angle of the body...Weiterlesen: Back: Low-Row

Back: High-Row with Forearm Rotation

Primary: Back, Arms (erector spinae, latissimus, bizeps brachii)Secondary: Shoulder (deltoideus, rhomboideus) This back- exercise trains the latissimus, which forms the contour of the back very well. Changes in the inclination angle automatically change the stress of the muscles. The rotation...Weiterlesen: Back: High-Row with Forearm Rotation

Back: High-Row with Different Arm Positions

Primary: Back, Arms (erector spinae, latissimus, bizeps brachii)Secondary: Shoulder (deltoideus, rhomboideus) This back- exercise trains the latissimus, which forms the contour of the back very well. Changes in the inclination angle automatically change the stress of the muscles.In this version...Weiterlesen: Back: High-Row with Different Arm Positions

Back: High-Row with Biceps, Hands to Chest

Primary: Back, Arms (erector spinae, bizeps brachii)Secondary: Shoulder (deltoideus, rhomboideus) This exercise trains the arm flexors and the entire body. Small changes in the inclination angle may have a great influence on the intensity. The following figures illustrate the exercise...Weiterlesen: Back: High-Row with Biceps, Hands to Chest

Back: High-Row Squat

Primary: Back, Arms, Shoulder (latissimus, erector spinae, deltoideus, bizeps brachii,)Secondary: Legs, Glutes (ischiocrurale M., gastrocnemius, gluteus max.) This exercise combines the upper back and leg training. The following figures illustrate the exercise High-Row Squat: Suspension Training Exercise For The Back...Weiterlesen: Back: High-Row Squat

Back: High-Row one-armed

Primary: Back, Arms (erector spinae, latissimus, bizeps brachii)Secondary: Shoulder (deltoideus, rhomboideus) This back exercise works the lats, which determines the contour of the back pretty well. Changes of the angle of inclination automatically change the load. In this exercise the back,...Weiterlesen: Back: High-Row one-armed

Back: High-Row

Primary: Back, Arms (erector spinae, latissimus, bizeps brachii)Secondary: Shoulder (deltoideus, rhomboideus) This back-exercise trains the latissimus, which forms the contour of the back very well. Changes in the inclination angle automatically change the stress of the muscles. Furthermore, the upper...Weiterlesen: Back: High-Row

Back: Lower Back One-Legged Abduction

Primary: Back, Legs (erector spinae, ischiocrurale M., ab-/adduktoren)Secondary: Shoulder (deltoideus) This exercise puts the focus on the lower part of the back. The back is clearly lifted off the ground. It is coordinative more demanding and requires much body tension....Weiterlesen: Back: Lower Back One-Legged Abduction

Back: Lower Back Hip Up and Down

Primary: Back, Glutes, Legs (erector spinae, gluteus max., ischiocrurale M.)Secondary: Shoulder (deltoideus) This exercise puts the focus on the lower part of the back. The pelvis is clearly lifted off the bottom. This version of the lower backs trains the...Weiterlesen: Back: Lower Back Hip Up and Down

Back: Lower Back Hip Side to Side One-Legged

Primary: Back, Legs (erector spinae, gluteus max., ischiocrurale M.)Secondary: Shoulder (deltoideus) This exercise trains the hamstrings, buttocks and lower back. It requires a lot of body tension. Especially the mounted limb is loaded. The exercise is performed in the engagement...Weiterlesen: Back: Lower Back Hip Side to Side One-Legged

Back: Lower Back Hip Side to Side

Primary: Back, Legs (erector spinae, gluteus max., ischiocrurale M.)Secondary: Shoulder (deltoideus) This exercise trains the posterior ischiocrural muscles, the buttocks and the lower back. It requires a lot of body tension. The following figures illustrate the exercise Lower Back Hip...Weiterlesen: Back: Lower Back Hip Side to Side

Back: Lower Back Free Leg Pull

Primary: Back, Glutes, Legs (erector spinae, gluteus max, ischiocrurale M., iliopsoas)Secondary: Shoulder (deltoideus) In this exercise, the focus is placed on the lower back portion. The pelvis is significantly raised from the ground. This variant of the „Lower Backs“ trains...Weiterlesen: Back: Lower Back Free Leg Pull

Back: Lower Back Abduction

Primary: Back, Legs (erector spinae, ischiocrurale M., ab-/adduktoren) Secondary: Shoulder (deltoideus) This exercise trains the posterior part of the upper leg, the buttocks and the lower back. The pelvis is clearly lifted off the bottom. It requires a high body...Weiterlesen: Back: Lower Back Abduction

Back: Long Back Pull, V-Form

Primary: Back, Shoulder (erector spinae, rhomboideus, deltoideus, infra-/supraspinatus)Secondary: Arms (trizeps brachii, palmarflexoren) The Long Back Pull is an effective exercise to train the posterior shoulder, the complete back and the arms. Due to the long lever action of the arms,...Weiterlesen: Back: Long Back Pull, V-Form

Back: Long Back Pull, U-Form

Primary: Back , Shoulder (erector spinae, infra-/supraspinatus, deltoideus)Secondary: Arms (trizeps brachii, palmarflexoren) The Long Back Pull is an effective exercise to train the posterior shoulder, the complete back and the arms. Due to the long lever action of the arms,...Weiterlesen: Back: Long Back Pull, U-Form

Shoulder: Upper Body Rotation with Stretched Arms

Primary: Shoulder, Back, Neck (deltoideus, latissimus, trapezius)Secondary: Abdominals, Arms (abdomini, trizeps brachii, palmarflexoren) This version of the upper body rotation is very challenging, since the leverages are enhanced. Abdominal back and neck muscles get trained. The exercise requires the Single...Weiterlesen: Shoulder: Upper Body Rotation with Stretched Arms

Shoulder: Upper Body Rotation with Flexed Arms

Primary: Shoulder, Back, Neck (deltoideus, latissimus, trapezius)Secondary: Abdominals, Arms (abdomini, trizeps brachii) In this exercise the abdominal and back muscles are trained. The purpose of an additional rotati-on is a flexibility training of the spine. The exercise is performed in...Weiterlesen: Shoulder: Upper Body Rotation with Flexed Arms

Shoulder: Rotation with forearms downwards/upwards

Primary: Shoulder, Back (infra-/supraspinatus, teres min., subscapularis, rhomboideus maj./min.)Secondary: Abdominals, Arms (abdomini, bizeps brachii) This exercise offers a further possibility to train the muscles (rotator cuff) in the shoulder joint. This version combines the training of the outward and inward...Weiterlesen: Shoulder: Rotation with forearms downwards/upwards

Shoulder: Rotation Forearms Downward

Primary: Shoulder, Back (infra-/supraspinatus, teres min., subscapularis, rhomboideus maj./min.)Secondary: Abdominals, Arms (abdomini, bizeps brachii) This exercise offers a further possibility to train the muscles (rotator cuff) in the shoulder joint. This execution puts the focus on the training of the...Weiterlesen: Shoulder: Rotation Forearms Downward

Back: Long Back Pull, Straight Back

Primary: Back, Shoulder (erector spinae, trapezius, infra-/supraspinatus, deltoideus) Secondary: Arms (trizeps brachii, palmarflexoren) The Long Back Pull is an effective exercise to train the posterior shoulder, the complete back and the arms. Due to the long lever action of the...Weiterlesen: Back: Long Back Pull, Straight Back

Back: Long Back Pull, Back Flexed

Primary: Back, Shoulder (erector spinae, trapezius, infra-/supraspinatus, deltoideus)Secondary: Arms (trizeps brachii, palmarflexoren) The Long Back Pull is an effective exercise to train the posterior shoulder, the complete back and the arms. Due to the long lever action of the arms,...Weiterlesen: Back: Long Back Pull, Back Flexed

Shoulder: Shoulder Press One-Legged

Primary: Shoulder, Back, Neck, Arms (deltoideus, erector spinae, trapezius, trizeps brachii)Secondary: Legs, Abdominals (quadrizeps, sartorius, abdomini) This exercise stresses besides of the complete upper body muscles the ischiocrural muscles. Primarily the neck musculature and arms get trained. It requires an...Weiterlesen: Shoulder: Shoulder Press One-Legged

Shoulder: Shoulder Press Both-Legged

Primary: Shoulder, Back, Neck, Arms (deltoideus, erector spinae, trapezius, trizeps brachii)Secondary: Legs, Abdominals (quadrizeps, abdomini) The shoulder press or “Australian Press” is one of the most intensive exercises that can be realized with the own body weight. Primarily the neck...Weiterlesen: Shoulder: Shoulder Press Both-Legged

Shoulder: Rotation Forearms Upward

Primary: Shoulder, Back (infra-/supraspinatus, teres min., subscapularis, rhomboideus maj./min.)Secondary: Abdominals, Arms (abdomini, bizeps brachii) This exercise offers a further possibility to train the muscles of the shoulder joint (rotator cuff). This version mainly uses the outward rotators. The following figures...Weiterlesen: Shoulder: Rotation Forearms Upward

Shoulder: Rotation for Rhomboids

Primary: Shoulder, Back (infra-/supraspinatus, teres min., subscapularis, rhomboideus maj./min.)Secondary: Abdominals, Arms (abdomini, bizeps brachii) This exercise combines the training of the rotator cuff and the rhomboids (rhomboidal muscles). They fix the shoulder blades on the thorax. A sign for weak...Weiterlesen: Shoulder: Rotation for Rhomboids

Shoulder: Outward Rotation

Primary: Shoulder (infra-/supraspinatus, teres min., subscapularis)Secondary: Abdominals, Arms (abdominis, bizeps brachii) The Shoulder rotation exercise trains the outward rotators of the shoulder joint. For a training of the rotators, the stress should be low. The exercise requires the Single Mode...Weiterlesen: Shoulder: Outward Rotation

Shoulder: One-Armed Side Lift Stretched

Primary: Shoulder, Back, Neck (deltoideus, supra-/infraspinatus, erector spinae, trapezius)Secondary: Arms, Abdominals (trizpes/bizeps brachii, abdominis) This exercise trains besides of the shoulder also the trapezius. The lateral hip musculature has to work as well, to maintain the body tension. The exercise...Weiterlesen: Shoulder: One-Armed Side Lift Stretched

Shoulder: Inward Rotation

Primary: Shoulder (infra-/supraspinatus, teres min., subscapularis)Secondary: Abdominals, Arms (abdomini, bizeps brachii) The shoulder rotation exercise trains the inward rotators of the shoulder angle. For the training of the rotators the grip should not be too high. The exercise requires the...Weiterlesen: Shoulder: Inward Rotation

Shoulder: Butterfly Reverse with Staggered Feet and Outward Rotation

Primary: Shoulder, Back, Neck (deltoideus, supra-/infraspinatus, erector spinae, trapezius)Secondary: Arms, Abdominals (trizpes brachii, abdomini) The extension with the outward rotation additionally trains besides of the shoulder, neck and back a part of the rotator cuff. This consists of multiple muscles,...Weiterlesen: Shoulder: Butterfly Reverse with Staggered Feet and Outward Rotation

Shoulder: Butterfly Reverse with Staggered Feet and Diagonal Arms

Primary: Shoulder, Back, Neck (deltoideus, erector spinae, latissimus, trapezius)Secondary: Arms, Abdominals (trizpes brachii, abdomini) This exercise trains the shoulder, neck and back muscles. Changes in the inclination angle increase or decrease the stress. The following figures illustrate the exercise Butterfly...Weiterlesen: Shoulder: Butterfly Reverse with Staggered Feet and Diagonal Arms

Shoulder: Butterfly Reverse with Staggered Feet

Primary: Shoulder, Back, Neck (deltoideus, erector spinae, latissimus, trapezius) Secondary: Arms, Abdominals (trizpes, abdomini) Butterfly Reverse belongs to the most elemental exercises for the shoulder training. A fixed and anti-slide stand is the basic requirement. Minimal changes in the inclination...Weiterlesen: Shoulder: Butterfly Reverse with Staggered Feet

Shoulder: Butterfly Reverse One–Armed with Staggered Feet

Primary: Shoulder, Back, Neck (deltoideus, erector spinae, latissimus, trapezius)Secondary: Arms, Abdominals (trizpes brachii, abdomini) This exercise trains shoulder, neck and back muscles. Minimal changes in the inclination angle increase or reduce the stress. The following figures illustrate the exercise Butterfly...Weiterlesen: Shoulder: Butterfly Reverse One–Armed with Staggered Feet

Chest: Push-up, Staggered Hands

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs, Back (quadrizeps, erector spinae) The Push-up requires a large abdominal muscle strength. The Pus-up is one of the most effective exercises to train chest, arms and the body...Weiterlesen: Chest: Push-up, Staggered Hands

Chest: Push-up, One-Legged, One Hand in the Loop

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs, Back (quadrizeps, ischiocrurale M., erector spinae) Within this push-up variant, the body is put in a very unstable position. It demands an immensely high level of body tension...Weiterlesen: Chest: Push-up, One-Legged, One Hand in the Loop

Chest: Push-up, One Hand in Loop

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs, Back (quadrizeps, erector spinae) This variant of the push-up has a higher demand for greater arm and chest muscles. The exercise is performed in single-handle mode and only...Weiterlesen: Chest: Push-up, One Hand in Loop

Chest: Push-up, One Arm Raised Aside

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs, Back (quadrizeps, erector spinae) This exercise is suitable only for very advanced useres. It requires a very good physical stability and tremendous support force in the arm muscles....Weiterlesen: Chest: Push-up, One Arm Raised Aside

Chest: Push-up, One Arm Aside

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs, Back (quadrizeps, erector spinae) This variant of the push-up is only suitable for very advanced users It requires immense body tension and a lot of strength in the...Weiterlesen: Chest: Push-up, One Arm Aside

Chest: Push-up, on the Knees, one hand in Loop

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Back (erector spinae) This exercise is a great way to prepare the body for more strenuous push-up exercises. The depositing of the legs reduces the tension on abdominals and...Weiterlesen: Chest: Push-up, on the Knees, one hand in Loop

Chest: Push-up

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini)  Secondary: Beine, Rücken (quadrizeps, erector spinae) The push-up requires a large abdominal muscle strength. The push up is one of the most effective exercises to train chest, arms and the...Weiterlesen: Chest: Push-up

Chest: Chest Press One Hand Pullover

Primary: Chest, Shoulder, Arms, Abdominals, Back (pectoralis, deltoideus, trizeps, abdomini, latissimus) Secondary: Legs, Calf (quadrizeps, gastrocnemius) Expand the chest press with the pullover to additionally stressed the large back muscles. Good coordination and balance are very important when doing this...Weiterlesen: Chest: Chest Press One Hand Pullover

Chest: Chest Press Holding with Abduction

Primary: Chest, Legs, Abdominals (pectoralis, quadrizeps, ab-/adduktoren, abdomini) Secondary: Shoulder, Arms (deltoideus, trizeps brachii) In this variant of the Chest Press alongside balance and force the use of small gluteal muscles are trained to allow lateral raising of the leg....Weiterlesen: Chest: Chest Press Holding with Abduction

Chest: Chest-Press One Armed

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs, Calf (quadrizeps, gastrocnemius) The one-armed Chest Press is recommended for advanced users only. It requires a very high body tension. In addition to the shoulder and the abs and...Weiterlesen: Chest: Chest-Press One Armed

Chest: Chest Press One-Legged

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs, Calf (quadrizeps, gastrocnemius) This type of the classic chest press arranges for an additional requirement of the coordination and sense of balance. It requires a high full body...Weiterlesen: Chest: Chest Press One-Legged

Chest: Chest Press One Hand Fly

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps/bizeps brachii, abdomini) Secondary: Legs, Calfs (quadrizeps, gastrocnemius) For this exercise, a good sense of balance and good body tension is vital. This especially trains the pectoral muscle of the laterally stretched arm strongly....Weiterlesen: Chest: Chest Press One Hand Fly

Chest: Chest Press Holding, One Leg Raised Backward

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs (quadrizeps, ischiocrurale M., gluteus max.) This exercise is performed statically and trains arms, abs and chest muscles. It is ideal for a coordination training, due to the different levels...Weiterlesen: Chest: Chest Press Holding, One Leg Raised Backward

Golf Rotation: Stretched Arms and Hands Together

Primary: Back, Shoulder (latissiums, erector spinae, deltoideus, abdomini)  Secondary: Legs (quadriceps, ischiocrurale M.) The execution of the golf rotation with straight arms causes besides the mobilization of the spine, an additional training of the shoulder muscles. The back is always straight...Weiterlesen: Golf Rotation: Stretched Arms and Hands Together

Golf Rotation: Staggered Feet, One Hand Forward

Primary: Back, Shoulder, Abdominals (latissiums, erector spinae, deltoideus, abdomini) Secondary: Legs (quadriceps, ischiocrurale M.) This exercise can be used for agility training, to strengthen the core and the shoulder area. The back is always straight or is in a light lordosis....Weiterlesen: Golf Rotation: Staggered Feet, One Hand Forward

Golf Rotation: Staggered Feet, Arms Stretched and Hands Together

Primary: Back, Abdominals (latissiums, erector spinae, abdomini) Secondary: Legs (quadriceps, ischiocrurale M.) In this variant of the Golfrotation the range of motion is much larger, since the respective outer leg is rotated with the tip of the toe in the direction...Weiterlesen: Golf Rotation: Staggered Feet, Arms Stretched and Hands Together

Golf Rotation: One-Arm Rotation

Primary: Back, Shoulder, Abdominals (latissiums, erector spinae, deltoideus, abdomini) Secondary: Legs (quadriceps, ischiocrurale M.) This exercise can be used for agility training in the shoulder region and to strengthen the back. The back is always held straight or in a light...Weiterlesen: Golf Rotation: One-Arm Rotation

Golf Rotation: Flexed Arms and Hands Together

Primary: Back, Abdominals (latissiums, erector spinae, abdomini)Secondary: Legs (quadrizeps, ischiocrurale M.) The golf rotation is ideal for mobilizing and improving the mobility of the spine. The back is always straight or is in a light lordosis. The following figures illustrate the...Weiterlesen: Golf Rotation: Flexed Arms and Hands Together

Full Body: Lunges with wide Dips

Primary: Chest, Arms, Back, Shoulder, Abdominals (pectoralis, trizeps brachii, latissimus, deltoideus, abdomini)Seconday: Legs, Glutes (quadrizeps, ischiocrurale M., gluteus max.) This complex full-body exercise trains besides of the muscles of the upper body, also the ischiocrural muscles. Additionally the sense of...Weiterlesen: Full Body: Lunges with wide Dips

Full Body: Lunges with Pullover V-Form

Primary: Legs, Back, Shoulder (quadrizeps, ischiocrurale M., latissimus, erector spinae, deltoideus)Secondary: Abdominals, Arms, Glutes (abdomini, trizeps/bizeps brachii, gluteus max.) This complex full-body exercise trains besides of the rump muscles also the ischiocrural muscles. Moreover the sense of balance and the...Weiterlesen: Full Body: Lunges with Pullover V-Form

Full Body: Lunges with Jump and Push-Up

Primary: Legs, Chest, Abdominals, Back, Arms (quadrizeps, ischiokurale M., gluteus max., pectoralis maj., abdomini, erector spinae, trizeps brachii) Secondary: Shoulder (deltoideus) Besides of the whole ischocrural muscles, this exercise also trains the rump-, chest-, and arm muscles. The exercise requires...Weiterlesen: Full Body: Lunges with Jump and Push-Up

Chest: Chest Press Wide

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs, Calf (quadrizeps, gastrocnemius) This classic exercise for chest and arms requires tension in the whole body. Additionally the abdominal- and leg muscles get trained. The focus is one...Weiterlesen: Chest: Chest Press Wide

Chest: Chest Press Tight

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs, Calf (quadrizeps, gastrocnemius) This classic exercise for chest and arms requires tension in the full body. Additionally the abdominal and ischiocrural muscles get stressed. The focus is on...Weiterlesen: Chest: Chest Press Tight

Chest: Chest Press Normal

Primary: Chest, Shoulder, Arms, Abdominals, Legs (pectoralis, deltoideus, trizeps brachii, abdomini, iliopsoas)  Secondary: Legs, Calf (quadrizeps, gastrocnemius) This classic exercise for chest and arms requires tension in the full body. Additionally the abdomen- and leg muscles get stressed as well....Weiterlesen: Chest: Chest Press Normal

Chest: Chest Press Hold with Knee to Chest

Primary: Chest, Shoulder, Arms, Abdominals (pectoralis, deltoideus, trizeps brachii, abdomini) Secondary: Legs (quadrizeps, gluteus max., iliopsoas) This version of the chest press trains the explicit use of power for the preservation of balance. Arms and chest provide retention force (isometric...Weiterlesen: Chest: Chest Press Hold with Knee to Chest

Full Body: Lunges with tight Dips

Primary: Legs, Arms, Shoulders (quadrizeps, trizeps brachii, deltoideus) Secondary: Abdominals, Chest, Shoulders, Glutes (abdomini, pectoralis, gluteus max.) Lunges with tight Dips train besides of the legs also the arm stretchers and the anterior shoulder muscles. The following figures illustrate the...Weiterlesen: Full Body: Lunges with tight Dips

Full Body: Lunges with Pullover

Primary: Legs, Chest, Abdominals (quadrizeps, ischiocrurale M., pectoralis, abdomini)Secondary: Shoulder, Arms, Glutes (deltoideus, trizeps/bizeps brachii, gluteus max.) This exercise primarily trains the abdominal- and ischiocrural muscles. The higher the tension on the arms is, the stronger the abdominal muscles get...Weiterlesen: Full Body: Lunges with Pullover

Full Body: Lunges with One-Armed Pullover

Primary: Legs, Back (quadrizeps, ischiocrurale M., latissimus, erector spinae)Secondary: Abdominals, Shoulder, Arms, Glutes (abdomini, deltoideus, trizeps/bizeps brachii, gluteus max.) This exercise mainly trains the abdominal-and ischiocrural muscles. The coordinative demand of this exercise is very high. The exercise requires the...Weiterlesen: Full Body: Lunges with One-Armed Pullover

Full Body: Lunges with One-Armed Fly

Primary: Legs, Chest, Shoulder (quadrizeps, ischiocrurale M., pectoralis, deltoideus)Secondary: Abdominals, Arms, Glutes (abdomini, trizpes brachii, gluteus max.) Besides of the ischiocrural muscles this version of the Lunges trains the chest muscles in connection with the anterior part of the shoulder...Weiterlesen: Full Body: Lunges with One-Armed Fly

Full Body: Lunges with One-Armed Chest Press

Primary: Legs, Chest, Shoulder (quadrizeps, ischiocrurale M., pectoralis, deltoideus)Secondary: Abdominals, Arms, Glutes (abdomini, trizpes brachii, gluteus max.) Besides of the ischiocrural muscles, this version of the lunges trains the chest muscles in connection with the anterior part of the shoulder...Weiterlesen: Full Body: Lunges with One-Armed Chest Press

Full Body: Lunges with Fly

Primary: Chest, Shoulder, Legs (pectoralis, deltoideus, quadrizeps) Secondary: Abdominals, Back, Arms, Glutes (abdomini, erector spinae, trizeps brachii, gluteus max.) The Butterfly is an exercise for the chest muscles and anterior shoulder muscles. The Fly can be combined with a Lunge...Weiterlesen: Full Body: Lunges with Fly

Full Body: Lunges with Chest Press

Primary: Legs, Chest, Shoulder (quadrizeps, ischiocrurale M., pectoralis, deltoideus)Secondary: Abdominals, Back, Arms, Glutes (abdomini, erector spinae, trizeps brachii, gluteus max.) Besides of the ischiocrural muscles this version of the lunges also trains the chest muscles in connection with the anterior...Weiterlesen: Full Body: Lunges with Chest Press

Full Body: Lunges Upright

Primary: Legs, Shoulders (quadrizeps, ischiocrurale M., deltoideus)Secondary: Chest, Glutes, Abdominals (pectoralis, gluteus max., abdomini) The upright lunge trains besides of the leg and chest muscles additionally the anterior shoulder muscles. The opening movement stretches the whole chest area. The following...Weiterlesen: Full Body: Lunges Upright

Legs: Pistols with Jump and Switch

Primary: Legs, Arms (quadrizeps, ischiocrurale M., gluteen, bizeps brachii) Secondary: Back (erector spinae, latissimus, palmarflexoren) The jump-pistols are very intensive and require a good balance. The jumps stress the supporting leg with more weight than its own body-weight. The healthy...Weiterlesen: Legs: Pistols with Jump and Switch

Legs: Lunges with Jump

Primary: Legs (quadrizeps, ischiocrurale M., gluteus max.) Secondary:  Back (erector spinae) This exercise mainly trains the great gluteal muscle and the fore- and back part of the thigh. This version of the Lunges has a very high coordinative level and...Weiterlesen: Legs: Lunges with Jump

Legs: Lunges

Primary: Legs (quadrizeps, ischiocrurale M., gluteus max.) Secondary: Back (erector spinae) This exercise primarily trains the great gluteal muscle and the fore- and back side of the thigh. According to the coordination, the lunges are very exacting. This exercise requires...Weiterlesen: Legs: Lunges

Full Body: Lunges with Stretched Arm

Primary: Legs, Glutes (quadrizeps, ischiocrurale M., gluteen)Secondary: Back, Arms, Shoulder (latissimus, erector spinae, trizeps brachii, deltoideus) The lunge belongs to the most elemental leg-exercises. The vertical arm position stresses the equilateral muscles in the abdomen-, back- and shoulder area. Furthermore...Weiterlesen: Full Body: Lunges with Stretched Arm

Legs: Squat One-Legged with Straight Knee-Hub

Primary: Legs, Glutes (quadrizeps, ischiocrurale M., iliopsoas, soleus, gastrocnemius) Secondary: Back, Arms (latissimus, erector spinae, bizeps brachii, palmarflexoren) The one-legged squat requires a good stability and balance of the supporting leg. By lowering the buttocks backwards the knee joint (patella)...Weiterlesen: Legs: Squat One-Legged with Straight Knee-Hub

Legs: Squat One-Legged with Sidewise Knee-Hub

Primary: legs, Glutes (quadrizeps, ischiocrurale M., iliopsoas, ab-/adduktoren, soleus, gastrocnemius)Secondary: Back, Arms (latissimus, erector spinae, bizeps brachii, palmarflexoren) The one-legged squat requires a good stability and balance of the supporting leg. By lowering the buttocks backward the knee joint gets...Weiterlesen: Legs: Squat One-Legged with Sidewise Knee-Hub

Legs: Squat One-Legged with Kick

Primary: Legs, Glutes (quadrizeps, ischiocrurale M., gluteen)Secondary: Back, Arms (latissimus, erector spinae, bizeps brachii, palmarflexoren) The one-legged Squat requires a good stability and balance of the supporting leg. By lowering the buttocks backward the knee joint gets relieved and the...Weiterlesen: Legs: Squat One-Legged with Kick

Legs: Pistols with Arm Action

Primary: Legs, Arms (quadrizeps, ischiocrurale M., gluteen, bizeps brachii) Secondary: Back (erector spinae, latissimus, palmarflexoren) Besides of the thigh-, and gluteal muscles, this version of the deep squat additionally trains the upper back. It requires a good sense of balance and...Weiterlesen: Legs: Pistols with Arm Action

Legs: Squat One-legged

Primary: Legs, Glutes (quadrizeps, ischiocrurale M., gluteus max.) Secondary: Back, Arms (latissimus, teres maj., bizeps brachii, palmarflexoren) The one-legged squat requires a good stability and balance of the supporting leg. By lowering the buttocks backward, the knee joint (patella) is...Weiterlesen: Legs: Squat One-legged

Legs: Crouch Side to Side with Abduction

Primary: Legs, Glutes (quadrizeps, ischiocrurale M., ab-/adduktoren, sartorius)Secondary: Back, Arms (latissimus, erector spinae, bizeps brachii, palmarflexoren) By lifting the stretched legs during the crouch-phase, the abductors get significantly stressed. This exercise is solely performed in a deep crouch. The arms are...Weiterlesen: Legs: Crouch Side to Side with Abduction

Legs: Crouch Aside with Abduction

Primary: legs, Glutes (quadrizeps, ischiocrurale M., ab-/adduktoren, sartorius)Secondary: Back, Arms (latissimus, erector spinae, bizeps brachii, palmarflexoren) By lifting the stretched legs during the crouch-phase, the abductors get significantly stressed. This exercise is solely performed in a deep crouch. The arms...Weiterlesen: Legs: Crouch Aside with Abduction

Legs: Squat Side to Side

Primary: Legs, Glutes (quadrizeps, ischiocrurale M., ad-/abduktoren)Secondary: Back, Arms (latissimus, erector spinae, bizeps brachii, palmarflexoren) By lifting one leg up, a high instability is created, which must be compensated by the supporting leg and the arms. By placing the lifted leg...Weiterlesen: Legs: Squat Side to Side

Legs: Ischiocrural with Both Legs

Primary: Legs, Back (gastrocnemius, ischiocrurale M., ab-/adduktoren, erector spinae)Secondary: Shoulders (deltoideus) The ischiocrural musculature is significantly involved in the straightening of the hip and the flexion in the knee. Besides of the ischiocrural muscles, the rump muscles get stressed as...Weiterlesen: Legs: Ischiocrural with Both Legs

Legs: Ischiocrural with Lifting and Sinking of the Hip

Primary: Legs, Glutes, Back (gastrocnemius, ischiocrurale M., gluteus max., iliopsoas, erector spinae)Secondary: Shoulders (deltoideus) The ischiocrural musculature is significantly involved in the straightening of the hip and the flexion in the knee joint. This version of the ischiocrural exercise mainly...Weiterlesen: Legs: Ischiocrural with Lifting and Sinking of the Hip

Legs: Squat with Stretched Arms

Primary: Legs, Glutes (quadrizeps, ischiocrurale M., gluteus max.) Secondary: Back, Arms (latissimus, erector spinae, bizeps brachii, palmarflexoren) The squat is one of the most elemental exercises of the leg-workout. By lowering the buttocks backward the knee joint (patella) is relieved...Weiterlesen: Legs: Squat with Stretched Arms

Legs: Jump to Side

Primary: Legs, Glutes (quadrizeps, ischiocrurale M., ab-/adduktoren) Secondary: Back, Arms (latissimus, teres maj., bizeps brachii, palmarflexoren) This exercise stresses the thigh stretchers, the posterior thigh muscles and the abductors and adductors. A good sense of balance is required. The following...Weiterlesen: Legs: Jump to Side