Wie sind die Öffnungszeiten?

Montag 08:00 - 20:00 Dienstag 08:00 - 20:00 Mittwoch 08:00 - 20:00 Donnerstag 08:00 - 20:00 Freitag 08:00 - 20:00 Samstag 09:30 - 16:00

Dank Fitness

Get in shape and improve your health with our group fitness programs and personal trainers.

30/06/2015

Top-Half Dumbbell Curl

Step 1: Grab a pair of dumbbells and stand with feet about shoulder-width apart.

Step 2: Curl the dumbbells up to your shoulders. This is the starting point.

Step 3: Begin exercise by lowering the dumbbells down until your elbows form a 90-degree angle.

Step 4: Next, curl the weight back up to your shoulders. This completes one rep.

29/06/2015

Spinning Form

Step 1: Position the seat of the bike at the appropriate level and adjust the height of the bars if needed.

Step 2: You can either choose to sit down on the seat or pedal with your butt of the seat.

Step 3: Adjust the resistance of the bike to the desired level and begin pedaling.

Step 4: Complete for the desired time or miles.

28/06/2015

Narrow Stance Leg Press

Step 1: Sit down on a leg press machine and place your legs on the platform in front of you. Your feet should be positioned approximately three inches apart with the toes pointed slightly out.

Step 2: Lower the safety bars holding the platform in place. Press the platform all the way up until your legs are fully extended, without locking your knees. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle. This is the starting position.

Step 3: Slowly lower the platform until your upper and lower legs make a 90-degree angle.

Step 4: Push with the heels of your feet and use your quadriceps to go back to the starting position. Exhale as you do so.

Step 5: Repeat for the number of reps in your set. Make sure that the safety pins are locked properly once you have finished.

27/06/2015

Hanging Knee Raise

Step 1: Grasp onto a chin-up bar and hang down at arm's length.

Step 2: Begin exercise by raising your knees up so that they break parallel with the floor, while not allowing your hips to swing forward.

Step 3: Lower back down to starting position. This completes one rep.

26/06/2015

T-Bar Row

Step 1: Bend at the knees and grab the T-Bar with both hands.

Step 2: Keep a natural arch in your lower back and chest up and out.

Step 3: Pull the weight to your chest, so that your shoulder blades pinch together at the top

Step 4: After you have pulled the weight to your chest lower it back down to the ground.

25/06/2015

Chest Dip

Step 1: Grab onto the dip machine handles and lift yourself up so that your arms are locked out.

Step 2: Bring your upper body forward over your hands and bend slightly at the waist so that your chest is almost parallel with the handles.

Step 3: Bending at the elbows lower your body towards the floor until your elbows reach about a 90 degree angle.

Step 4: Push yourself back up to starting position. This completes one repetition.

24/06/2015

Inverted Row

Step 1: Lie under a bar (smith machine would work best) and grab the bar with an overhand grip that is shoulder-width apart.

Step 2: Hang down from bar with arms completely straight and heels on the floor. Your body should form a straight line from your head to your heels. This is the starting position.

Step 3: Begin exercise by contracting your shoulder blades and pulling your chest up to the bar with your arms. Pause, then slowly lower yourself back down. Repeat as necessary.

23/06/2015

5 Minute Warm-Up

Seated Row
Bicep Curls
Tricep Dips
Chest Press
Lat pull-down
Traditional or assisted push-ups

Complete 15 reps of each exercise. ry to do 3 to 5 rounds.In between each exercise, hold a plank for 30 to 60 seconds.

22/06/2015

Preacher Curl

Step 1: Place a barbell on the preacher bench barbell holder and sit on the preacher bench.

Step 2: Place your torso against the preacher bench padding and rest your arms against the arm padding.

Step 3: With your palms facing up, grasp the barbell with arms no wider than shoulder width apart. This is your starting position.

Step 4: Exhale as your raise the barbell to your shoulders.

Step 5: Hold the contraction for a moment as you squeeze the biceps.

Step 6: Inhale as you lower the barbell back toward the starting position.

Step 7: Repeat for a complete set.

21/06/2015

Close-Grip Push-Up

Step 1: Begin in a regular pushup position. Now move hands until they are directly under your shoulders.

Step 2: Keep elbows tucked into sides. Lower body until your chest almost touches the ground, pause, then push yourself back up to starting position.

Step 3: Repeat as necessary with good form.

20/06/2015

Face Pull

Step 1: Stand in front of a cable station with a rope attached to the high pulley (about head height). Grab the rope so that your palms are facing inward toward each other and your thumbs are in line with your chin.

Step 2: Back up a few feet so that your arms are straight out in front of you and you feel tension in your arms.

Step 3: Next, begin exercise by flaring elbows out and bending your arms while pulling the rope back toward your eyes with each hand on either side of your head.

Step 4: The ending position should look like you are flexing your biceps with your knuckles facing your ears. Reverse movement and repeat as necessary.

19/06/2015

Push Press

Step 1: Stand with barbell at shoulder height with an over hand grip that is just outside shoulder-width.

Step 2: Standing with feet shoulder-width apart, bend knees slightly and push weight above head using both your legs and arms to get the weight up.

Step 3: Push weight up till arms and legs are straight, hold weight for a brief second before lowering barbell back to starting position.

Adresse

Flensburger Straße 75
Kappeln
24376

Öffnungszeiten

Montag	08:00 - 20:00
Dienstag	08:00 - 20:00
Mittwoch	08:00 - 20:00
Donnerstag	08:00 - 20:00
Freitag	08:00 - 20:00
Samstag	09:30 - 16:00

Webseite

http://www.dankstudio.de/

Benachrichtigungen

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