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START: Sit facing away. Grip handles at shoulder level. Elbows point front.
Motion: Curl spine, pulling bottom of ribcage down toward hips. Pause at end of motion. Return to starting position.
TIPS: Do not pull down with arms. Focus work in abdominal muscles. Extend torso to upright seated position after each repetition. Keep neck in line with spine.
DIFFICULTY: Beginner
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BEWEGUNG: Beine seitlich öffnen. Pause am Ende der Bewegung. Beine wieder schließen.
TIPPS: Beide Beine während der Übung ausgestreckt und ca. 10 cm vom Boden entfernt halten. Rücken und Becken während der Übung am Boden lassen. Zur besseren Stabilisierung Bauchmuskeln anspannen.
Schwierigkeit: Fortgeschrittener / Profi
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BEWEGUNG: Ein Bein seitlich öffnen. Pause am Ende der Bewegung. Beine wieder schließen.
TIPPS: Beide Beine während der Übung ausgestreckt und ca. 10 cm vom Boden entfernt halten. Rücken und Becken während der Übung am Boden lassen. Zur besseren Stabilisierung Bauchmuskeln anspannen. Übung beiseitig ausführen.
Schwierigkeit: Profi
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BEWEGUNG: Bein zur Seite ziehen. Die Zehen zeigen dabei nach vorne. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Bein beim Strecken gerade halten. Bein seitlich bewegen, Vor- und Rückwärtsrudern vermeiden. Auf eine aufrechte Körperposition achten.
Schwierigkeit: Anfänger
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BEWEGUNG: Bein zur Seite vom Gerät wegdrücken, Zehen zeigen dabei nach oben. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Auf eine aufrechte Sitzposition achten. Mit dem anderen Bein und den Armen abstützen.
Schwierigkeit: Fortgeschrittener / Profi
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BEWEGUNG: Bein nach vorne führen. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Auf eine aufrechte Sitzposition achten. Zehen zeigen währen der Bewegung nach oben. Übung beidseitig ausführen.
Schwierigkeit: Fortgeschrittener / Profi
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BEWEGUNG: Inneren Fuß am Standfuß vorbeiziehen. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Den beanspruchten Fuß etwas vor den Standfuß stellen. Auf eine gerade Fußführung achten.
Schwierigkeit: Anfänger
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BEWEGUNG: Treten Sie mit einem Bein in den Ausfallschritt zurück bis der vordere Oberschenkel parallel mit dem Boden ist.
TIPPS: Gewicht auf den Vorderfuß verlagern. Rücken während der gesamten Übung gerade halten. Übung beidseitig ausführen.
Schwierigkeit: Fortgeschrittener / Profi
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BEWEGUNG: Ellbogen durchstecken und Arme gerade nach vorne führen. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Ellbogen auf Schulterhöhe halten. Handgelenke während der gesamten Übung gerade halten.
Schwierigkeit: Anfänger
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BEWEGUNG: Ellbogen strecken und Arme nach vorne Drücken. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Hände zusammenführen. Arme, Ellbogen und Handgelenke in einer Linie halten. Auf eine aufrechte Sitzposition achten.
Schwierigkeit: Anfänger
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BEWEGUNG: Die Wirbelsäule einrollen und Brust in Richtung der Hüften herunter-ziehen. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Nicht mit den Armen ziehen. Die Anspannung auf die Bauchmuskeln konzentrieren. Nacken in einer geraden Linie mit der Wirbelsäule halten.
Schwierigkeit: Anfänger
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BEWEGUNG: Bein anwinkeln, bis Unterschenkel parallel zum Boden ist. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Mit dem Oberkörper etwas nach vorne lehnen. Bein nicht komplett durchstrecken.
Schwierigkeit: Anfänger
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BEWEGUNG: Bein nach hinten durchdrücken. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Arme zur Stabilisierung gerade halten. Oberkörper während Übung in gleicher Position halten. Übung beidseitig ausführen.
Schwierigkeit: Anfänger
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TIPPS: Knie auf Schulterhöhe halten. Fußspitzen zeigen nach oben. Rücken und Hüfte am Boden halten.
Schwierigkeit: Anfänger
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BEWEGUNG: Bein nicht ganz durchstrecken. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Aufrecht sitzen und dabei die Bauchmuskeln anspannen. Fußspitzen zeigen dabei nach vorne. Bein gerade halten und nicht zur Seite neigen.
Schwierigkeit: Anfänger
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BEWEGUNG: Beine nach vorne ausstrekcen. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Knie auf Schulterhöhe halten. Fußspitzen zeigen nach oben. Rücken und Hüfte am Boden halten.
Schwierigkeit: Fortgeschrittener / Profi
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BEWEGUNG: Knie ausstecken bis Bein fast gerade ist. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Auf eine aufrechte Position achten. Kniekehle am Drehpunkt der Beinstreckereinheit halten. Bein nicht komplett durchstrecken.
Schwierigkeit: Fortgeschrittener / Profi
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BEWEGUNG: Knie ausstecken bis Beine fast gerade sind. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Auf einen aufrechte Position achten. Kniekehlen am Drehpunkt der Beinstreckereinheit halten. Beine nicht komplett durchstrecken.
Schwierigkeit: Anfänger
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BEWEGUNG: Arme anwinkeln. 45 Grad-Winkel nicht überschreiten. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Ellbogen am Körper halten. Ellbogen beim Ziehen nicht nach vorne drücken.
Schwierigkeit: Anfänger
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BEWEGUNG: Arme anwinkeln. Anspannung kurz halten und zur Ausgangsposition zurückkehren.
TIPPS: Ellbogen am Körper halten. Ellbogen während der Bewegung nicht nach vorne schwingen. Auf eine aufrechte Position achten.
Schwierigkeit: Fortgeschrittener
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