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Übung: Statische Liegestütze auf dem Gymnastikball mit Bein drücken & ziehen

This dynamic Hip Flexor strength training exercise requires the athlete to increase recruitment and activation of the torso and upper-body musculature in generating dynamic total body stabilization while flexing and extending the hips.
The benefit of this exercise is the direct transfer to athletic movements, particularly for athletes participating in contact sports, athletes in sports requiring the generation of linear speed and acceleration, or athletes engaged in a low-back strength prevention or rehabilitation training program.

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Primär trainierten Muskelgruppen: The Hip Flexors: Psoas major & minor, Iliacus, Rectuc Femoris, Sartorius, Adductor Brevis and Longus, Gracillis, and the Tensor Lascia latae, the Hip Extensors: Gluteals, Biceps Femoris, Semimembranosus and Semitendinosus, the deep musculature of the abdomen, low-back, and the shoulder stabilizers.
Übungstechnik: Using caution and balance, place both hands on the outside of the Stability Ball.  The athletes hands should be position directly under the shoulders so that that arms are vertically aligned and parallel to one another.  Further, the fingers should be pointed towards the floor.  While stabilizing the body, the athlete begins the exercise by flexing 1 leg through the hip, pulling the knee towards the chest. The athlete completes the eccentric phase of exercise by extending the hip along the transverse plane so that when in full extension, the foot, knee, hip and shoulder are all horizontally aligned. The athlete attempts to hold this stable position before beginning the next repetition.
Optionen zur Progression der Übung: You can progress the difficulty of the exercise by increasing the number of reps and set completed, or by increasing the speed of your reps.  Progressions should not be introduced until proper technique can be executed across 15 repetitions.

Übung Varianten:

Statische Liegestütze auf der Trainingsbank mit schneller Hüftbeugung
Statische Liegestütze auf dem Gymnastikball mit Hüftbeugung


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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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