Introduction The lateral push-ups are the most effective training for the training of the external and internal oblique abdominal muscles (M. obliquus externus abdominis), but are often overshadowed by training of the straight abdominal muscles. Similar to the Abdominal Crunch and the Reverse Crunch, no equipment is necessary for optimal training. Especially for sports that … Lateral push-ups
Training planning – How many sentences should you make? Depending on the training goal, about 3 to 5 sets of 15 push-ups each are recommended. Those who can do more than 15 should calmly push themselves to their limits in order to achieve optimal training success. Typical errors during execution Many athletes train the oblique … Training planning – How many sentences should you make? | Lateral push-ups
Introduction The abduction in the hip joint is the counter-movement of the adduction and causes the leg to spread outwards. This movement is not performed by the thigh muscles, but by the small and middle gluteal muscles, which is why this exercise is particularly popular with women. In gyms this exercise is usually performed sitting, … Abduction with the expander
The exercise of the “flying” in strength training serves to develop the chest muscles. Following the Butterfly, the movement is performed while lying down and thus the spine rests securely on a bench, preventing back problems. Since this exercise is done exclusively with dumbbells, it requires a high degree of movement coordination and certain training … Flying
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
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
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
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
Introduction The exercise of lifting with the expander corresponds to an anteversion in the shoulder joint and primarily causes a load on the front shoulder muscles (deltoid muscle). In addition, the large chest muscle is stressed during this exercise. Muscles that are used in bicep curl Delta muscle (M. deltoideus) Large pectoral muscle (M. pectoralis … Highlighting with the Expander
