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Übung: Ischiocrural ziehen auf dem Gymnastikball

This dynamic exercise targets the posterior kinetic chain, and isolates the Hamstring muscle group.  It is particularly effective in creating knee stability, and protection against ACL injury. Athletes requiring rapid direction changes, jump actions, and stability against body contact should incorporate this exercise into their training routine.


Primär trainierten Muskelgruppen: Gluteus Medius, Maximus, and Minimus, the Soleus, Popliteus, and Gastrocnemius, the hamstrings (Biceps femoris, Semitendinousus, and Semimembranouos) the Eerctor Spinae, and the deep muscles of the abdomen and lumbar spine.
Übungstechnik: The athlete begins this exercise in a supine position, with extended legs, heels resting on the stability ball.  The athlete proceeds by flatting their low back by rolling their hips anteriorly.  Once the athlete feels the roll in their lumbar spine flattened, they then lift the body off the ground while maintaining balance and stability.  Once the hips have been extended to 170-180o, the athlete then pulls the ball inwards, so that the heels come to the glutes.  The athlete should attempt to maintain 180o of hip extension throughout the knee flexion and extension phase of the exercise.  The athlete returns to the floor after each repetition.
Optionen zur Übung Progression: The athlete can progress this exercise by increasing the number of reps and sets, by increasing the speed of their movement, or by performing the exercise Uni-Laterally (1-leg)  It is suggested that the athlete not progress the intensity of the exercise until they have mastered the technique with both legs.

Übung Varianten:


 
 

                          
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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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