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Übung: Seitstütze mit oberem Bein drücken & ziehen

This modification of the Side Plank stabilization exercise can be considered to be a progression exercise. It similarly targets the muscles of the abdomen, low back, and hip musculature, however due to the iso-lateral dynamic movement of the upper leg, the training athlete is predisposed to greater rotational forces in the low back and hips, requiring greater synchronization and co-contraction rates of the left and right side abdominal and pelvic  and hip musculature. The end training effect is greater dynamic hip and pelvic stability. 

This exercise is ideal for any athlete looking to increase lumbar back, pelvic and hip stability, and can be preformed anywhere either as part of a strength training routine, or as part of warm-up or pre-game preparation program.

Haben Sie diese Übung probiert? Teilen Sie Ihre Erfahrung mit.

Primär trainierten Muskelgruppen: Erector spinae, Iliocostalis Thoracis, Longissimus Thoracis, Iliocostalis Lumborum, Quadratus Lumborum, Latissimus Dorsi, External Olbliques, Rectus Abdominus, Tranverse Abdominus, the hip flexors & extensors, and the deep muscles of the hips.
Übungstechnik: Beginning in a side lying position, the athlete places the elbow of their "ground arm" under their shoulder, with their forearm flat on the ground. After setting their arm placement the athlete attempts to align their body in a straight line, placing their feet on top of one another.

The athlete begins the exercise by lifting their body off the floor by pushing their hips upwards. When observing proper technique, the athlete strives to achieve a "Hold" position where the centre of the chest, pelvis and feet are all aligned, with the only ground-contact points being the forearm and feet. After achieving this aligned position, the athlete proceeds by lifting their top leg to a height where their ankle and shoulder are aligned with one another. Once achieving this position the athlete pulls and pushes the top leg through knee and hip flexion and extension repeatedly for the desired number of repetitions.

The athlete should try to prevent a rolling, or a sinking of the lumbar spine, and should attempt to maintain a flat back. If the athlete feels discomfort in the shoulders or hips they should stop the exercise, pause, and reset their arms so that they maintain 90o flexion in the elbows, and that the elbow is positioned directly under the shoulder.
Optionen zur Übung Progression: An athlete can progress this exercise in a number of ways.  They can increase the duration of their hold, they can increase the number of repetitions or sets performed, or they can integrate flexion and extension movements in the bottom "lifted" leg.

Variationen von der Körperstützübung:
Side Plank
Seitstütze, oberes Bein heben und halten
Seitstütze mit oberem Bein heben (aktiv)
Körperstütze mit Arm strecken
Körperstütze auf dem Gymnastikball


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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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