Training für die Brust: Butterfly mit angewinkelten Armen

Ausführung der Übung

Startposition

Begib dich auf den Sitz des Butterfly-Geräts
Po und oberer Rücken sind gegen das Rückenpolster gedrückt
Sitzhöhe sollte so eingestellt sein, dass Oberarm parallel zum Boden verläuft und Ober- und Unterarm einen rechten Winkel bilden
leichte Spreizung der Beine und fester angewinkelter Stand auf dem Boden für optimalen Halt

Konzentrische Bewegung

Zusammenführen der Polster vor der Brust
Ober- und Unterarm bleiben stets in einem rechten Winkel zueinander
Rotationsbewegung geschieht aus der Brust
Ausatmung
kein Schwung holen mit dem Körper
Rücken bleibt an das Polster gepresst

Endposition

Polster sind vor und auf Höhe deiner Brust zusammengeführt

Exzentrische Bewegung

langsames und kontrolliertes Spreizen der Arme des jetzt ziehenden Gewichts wieder zur Seite
Einatmung

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