Beincurl liegend

Preparation

Position the leg roll on the lower part of the calf muscles. Adjust the range of motion to your need. Align the knees with the turning point of the machine. Positioned correctly, the roll will stay in the same place on your leg during the complete movement. Set the weight according to plan and lay down on the machine

Start Position

With straight legs press the back of the lower legs against the leg roll to engage the calf muscles. The upper legs and upper body rest on the machine. Engage your abdominals to stabilize the pelvis

Move

Bend the legs in the knees

End Position

Pull the foot roll as far towards your buttocks as possible. Keep the abdominals engaged to prevent the pelvis from falling forward. Don't arch the lower back or lift up the buttocks

Move

Extend the legs again. Keep the muscles on the back of the upper thighs engaged to make the movement slow and controlled

Repeat

Back to the start position. Repeat for the planned number of times

Ziel

Starke Beine. Beinmuskeln aufbauen. Kraft für Zugbewegungen mit den Beinen, Hüftstreckung und Aussenrotation der Beine. Kräftigung der Rückseite der Beine, besonders der Beinbeuger. Ausgleich zu den Muskeln auf der Vorderseite der Oberschenkel
2018-06-21T00:01:26+00:00