Lateral lifting is a form of exercise used in shoulder muscle training for isolated strain on the shoulder muscles (deltoid muscle), and is increasingly used in weight training and bodybuilding. In free weight training, this exercise can only be performed with dumbbells. For beginners, the training of this muscle group on the shoulder machine is … Page lift
Introduction A pronounced back musculature not only fulfills optical incentives, but is also a preventive measure to prevent back problems. It supports the trunk in all everyday movements and thus enables pain-free movements. In almost all static and dynamic movements (except for pure movements of the extremities) the back muscles also contract. According to statistical … Rowing sitting with the expander
Introduction Bench press is the best known and most popular exercise in strength training to build up the chest muscles. Bench press is an integral part of every training plan, both in bodybuilding and fitness. By varying the training weight and the associated number of repetitions, bench press can be used to achieve the most … Bench press
Target muscle: upper straight abdominal muscles Repetitions: until exhaustion Number of sets: 3 – 5 Execution of movement: slowThe knee joints are at a right angle, the view is towards the ceiling. The hands are at the side of the head. The upper body lies flat on the mat. The upper body is lifted from … The Crunch
The abdominal muscles and deep back muscles are responsible for the upright gait of the human body and are therefore particularly important for functional strength training. Since the most common disease No. 1 is back pain, back and abdominal muscle training is of particular importance in a health-oriented muscle building training. The abdominal crunch is … Abdominal crunch with the expander
Training on the leg press is a conventional form of leg muscle training in strength training. Especially in order to counteract the high pressure loads on the joints of the lower extremities, well-trained thigh and lower leg muscles are necessary. Especially the training of the thigh extensor muscles (M. quadrizeps femoris) and the calf muscles … Leg press
Introduction At the back of the thigh are the leg flexor muscles. Among the most important flexors of the thigh are the two-headed thigh muscle and the semi-tendon muscle. Bending the leg with the expander causes flexion in the knee joint. However, since strength training usually focuses on training the front thigh muscles, there is … Leg bending with the expander
The leg extension is particularly suitable for isolated strain on the thigh extensor muscles. Especially in bodybuilding, this exercise is used to specifically pre-fatigue the muscle in order to then optimally load it in the following leg press exercise. However, the leg extension exercise is not suitable for rehabilitation after a cruciate ligament O. P. … Leg extension
Introduction The training of the upper arm extensor muscles is often neglected in strength training. However, as agonist and antagonist, biceps and triceps should be trained alternately. Triceps pushing is, in addition to the covers, an effective exercise for developing the arm extensor (M. triceps brachii) in a targeted manner. Due to the continuously increasing … Triceps pressing with the expander
Variations of triceps pressing with the expander Due to the mobility of the expander, there are a number of variations in the movement of the triceps press available. In order to load the outer part of the deltoid muscle, the starting position of the arms is crossed. The ends of the expander are moved diagonally … Variations of triceps pressing with the expander | Triceps pressing with the expander
Introduction The training of the calf muscles (M. gastrocnemius) is not isolated in conventional fitness and health training. Training on the leg press puts sufficient strain on the twin calf muscle, so that this isolated exercise calf lifter does not appear to be practical and time-consuming. In bodybuilding and specific sports, however, targeted training of … Calf lifter
Strained muscles Triceps (M. triceps brachii) Introduction The Theraband cover is a stretching in the elbow joint, just like triceps pressing. However, in this case the stretching takes place above the head. This method is particularly suitable for targeted muscle build-up, since the stretched, head-down arms have higher muscle tension. This exercise of the covers … Coatings with the expander
