With the Thera-Band (available from around ten euros in various strengths), you can train individual muscles or complex muscle groups. Advantage: You don't have to go to the gym, but can practise at home with little effort. Choose the resistance so that you can do the specified number of repetitions without too much effort; you should of course be able to feel the body part you are working. The approximately two metre long band should never go completely slack during the exercises, not even in the starting position.
Important: Don't forget to stretch and relax after exercising!
STARTING POSITION (picture above)
In the prone position, loop the well-fixed strap around
the heel of the slightly bent leg.
ENDPOSITION
Bend the knee and pull the foot
as wide as possible (angle between upper and lower leg
less than 90 degrees) towards the buttocks.
Two sets of 8 to 12 repetitions (beginners) or 12 to 16 repetitions (experienced exercisers), with a 30 to 60 second break in between.
(Photos: Daniel Simon)
