Heftige Bauchmuskel Übungen

Heftige Bauchmuskel Übungen zum Erlernen

Ich mache im Training vieles anders als Andere und so habe ich auch einen eigenen “Abs-Day”, also einen Tag, wo ich nur die Bauchmuskeln trainiere. Das ist natürlich für Anfänger viel zu heftig, aber eine Methode die ich durchaus Fortgeschrittenen empfehlen kann!

Eigens dazu habe ich eine kleine Videoserie über meine Lieblings-Bauchübungen gemacht. Und nicht nur das, denn ich habe sogar eine “Schritt für Schritt” Anleitung im Video dargestellt, wie man “Hanging Windshield Wipers” (zu Deutsch: hängender Scheibenwischer), schafft. Diese Übung gehört zu meinen Lieblingsübungen, und darf in meinem Repertoire nicht fehlen!:

 

 

Natürlich schafft man als Anfänger keine “Windshield Wipers” von heute auf morgen. Je nach Trainingsfrequenz und Trainingsintensität kann es Wochen oder Monate dauern. Das Schwierigste daran ist, die Füße kontrolliert ganz nach oben, zur Stange zu bringen.

 

Die nächste Übung zeigt “Hanging Leg Raises”, also hängend an der Stange die Beine gestreckt und die Füße nach oben zur Stange bewegen. Auch diese Übung sollte auf alle Fälle ohne Schwung und sehr kontrolliert ausgeführt werden. Wichtig dabei ist auch, dass sich der Abstand zwischen Hüfte und Schultern verkürzt und die Konzentration auf der Kontraktion der Bauchmuskeln liegt:

 

Wie bei den Windshield Wipers, wird in diesem Video in drei Stufen die Herangehensweise gezeigt.

 

Auch die nächste Übung ist extrem fordernd. Sie heißt “Upholding Windshield Wipers”. Das bedeutet, dass das Becken hochgezogen wird, die Position gehalten wird und dabei die fast gestreckten Beine hin und her bewegt werden. Diese Übung erfordert neben der Kraft sehr viel Konzentration! Die seitlichen Bauchmuskeln werden es Dir aber danken!

Und hier natürlich das Video:

 

Ich wünsche viel Spaß beim Nachmachen bzw. erlernen der Übungen!

Karl Wallner.

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