TRAININGSPLAN KRAFTAUSDAUER PDF

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Copy code to clipboard. J Strength Cond Res 18 3S. Start with 30 to 50 repetitions rolling in and out at the turntillburn, then go to climbing on a bouldering board, starting with easy moves on big grips slope gripschanging to harder moves after 2 minutes after 60 to 80 moves using crimp grip position, finishing warm up after 4 minutes with a medium pump.

Medizinische Trainingstherapie – Rehazentrum Ottobrunn

In case you are not able to do all the moves with free hanging in between, let the feet on the chair or even put it below your body to be able to finish your cycle, the most important thing stop watch with countdown alarm.

Use your turntillburn to get the final big pump at the end of each exercise unit. Comments 0 Please log in to add your comment. Add a personal note: It is important to apply both methods to increase resistance in order to reach maximum stimulation of your muscles.

Start with rolling in and out movements with high resistance free hanging or even with additional weightdecrease resistance as you are not able to do the movement by putting your feet on the floor, perform turntillburn until you are just standing below the turntillburn with minimal resistance.

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Send this link to let others join your presentation: You have to construct it in the manner seen below out of wood. Send link to edit together this prezi using Prezi Meeting learn more: This way it is possible to improve endurance power as well as maximum strength.

Neither you, nor the coeditors you shared it with will be able to recover it again. A good solution to this problem is to hang the board on a pull up bar which is mounted in a door frame as seen below. Cancel Reply 0 characters used from the allowed. You may alternate traimingsplan system but try to repeat similar combinations. The board used for this exercise plan is not yet available on the market.

As an option you can fix a vertical slat in the middle for pinch grips of different sizes. The shapes of the grips of each ledge has to be different as much as possible. Please log in to add your comment. There are 2 major possibilities to increase resistance for climbing movements on a bouldering board.

That means that at least after every 3 exercise unit the resistance has to be slightly increased. Invited audience members will follow you as you navigate and present People invited to a presentation do not need a Prezi account This link expires 10 minutes after you close the presentation A maximum of 30 users can follow your presentation Learn more about this feature in our knowledge base article.

Rehazentrum Ottobrunn

Creating downloadable prezi, be patient. Do you really want to delete this prezi? Using a Theraband do 6 to 10 repetitions of each of the three exercises below, the Theraband has to be tightened as much as possible, try to increase resistance at least on every third exercise unit first exercise consists of the first figure of each row of figures below. Methoden werden im Wechsel angewendet: Construct and fix the bouldering board in a manner that you can change the angle of inclination and in a way that you have enough space beyond the board for a chair, table or a board for your feet.

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Perform these exercises between two exercise cycles, to use your time optimally. Try to regenerate during the 10 moves performing your personal shaking technique, do again the hardest sequence of campus boarding your able to do usually much easier as the one you did beforehandgo back to the 10 easy moves, If you get stronger during your training, it is most important to increase your exercise intensity by adding additional weight or by changing the angle of your board.

Turntillburn dynamic cycle to get the final big pump. Present to your audience Start remote presentation. Finish your cycle, do not give up earlier, listen to trainingsppan countdown stop watch. The hole exercise plane is based on the principle of increasing resistance training.

Interferenz Es entsteht eine Interaktion, Wechselwirkung. Send the link below via email or IM Copy. Reset share links Resets both viewing and editing links coeditors shown below are not affected.