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Posiciones – Positions – Positions et sollicitations – Oefenposities – Postures - Θέσεις και εφαρµόσιµα -
Ubungen und trainierte Körperpartie
Gemelos
Sitúe los pies en el centro de la plataforma y
levante los talones manteniendo las rodillas
flexionadas. Los glúteos y la espalda deben
permanecer derechos y alineados
perpendicularmente con la plataforma. Abdomen en
tensión.
Area que se trabaja: tibiales y gemelos.
Calves
Posture: place the feet in the middle of the plate
and lift the heels. Knees slighty bent, the back is
straight and the position is maintained while looking
straight ahead. Tense abdomen.
Affected area: tibialis and calves.
Mollets et tibias
Position: placez vous au centre de la plate forme,
les jambes écartées de 10 à 15 cm, genoux
légèrement fléchis , le dos est droit, l’abdomen
tendu, soulevez les talons et maintenez le dos bien
droit. Groupes musculaires sollicités: tibias et
mollets.
Groupes musculaires sollicités: tibias et mollets.
Kuiten
Houding: plaats beide voeten naast elkaar, hef de
hiel op, plooi de knieen lichtjes, de rug recht. Houd
het hoofd horizontaal en span de buikspieren.
Doelzone: tibialis en kuiten.
Polpacci (calves)
Postura: posizionare i piedi al centro della pedana e
sollevare i talloni. Con le ginocchia leggermente
flesse e la schiena diritta, mantenere la posizione
guardando diritto davanti a sé. Contrarre l’addome.
Zona sollecitata: tibie e polpacci.
Calves (κνήµες)
Στάση: τοποθετήστε τα πέλµατα στο µέσο της
πλατφόρµας και και ανυψώστε τις φτέρνες.
Ελαφρώς κλίση των γονάτων, η πλάτη σε ευθεία
και η θέση διατηρείται ευθεία µπροστά. Σφικτοί
κοιλιακοί.
Επηρεασθείσα περιοχή: κνήµες.
Waden
Haltung: Stellen Sie sich auf die Mitte der Platte
und heben die Fersen an. Knie leicht gebeugt, der
Rücken ist gerade. Blicken Sie geradeaus und
behalten Sie die Position bei. Bauch anspannen.
Zielzone: Tibialis und Waden
Squat (posición de equitación)
Sitúe los pies en el centro de la plataforma
manteniendo las rodillas flexionadas en un ángulo
de aproximadamente 80 grados. Flexione las
espalda hacia el frente (hasta verse los dedos y
parte del pie).
Area que se trabaja: cuadriceps, tibiales y
gemelos.
Squat
(horseback riding position)
Posture: place feet in the middle of the plate,
shoulder width apart. The knees bend
approximately 80 degree (the user should be able
to see the toes and part of the feet). Back straight,
maintain balance.
Affected area: quadriceps,tibialis, and calves.
Squat (position cavalier)
Position: placez vous au centre de la plateforme,
maintenez la poignée, de manière à être
confortablement installé. Les genoux sont pliés
approximativement de 100 degrés. Pieds bien à
plat, maintenez votre dos toujours bien droit.
Groupes musculaires sollicités: quadriceps, tibias
et mollets.
Squat (amazone positie)
Houding: plaats beide voeten lichtjes gespreid,
plooi de knieen ongeveer 80 graden, houd de rug
recht, balanceer op de voorvoet.
Doelzone: quadriceps, tibalis, en kuiten.
Accovacciamento, posizione del fantino (squat)
Postura: posizionare i piedi al centro della pedana
rispettando la distanza tra le spalle. Flettere le
ginocchia di circa 80 gradi (l’utilizzatore dovrebbe
riuscire a vedere le dita e parte dei piedi). Con la
schiena ben diritta, mantenersi in equilibrio.
Tenere il peso soprattutto sugli avampiedi.
Zona sollecitata: quadricipiti, tibie e polpacci.
Squat (θέση ίππευσης)
Στάση: τοποθετήστε τα πέλµατα στο µέσο της
πλατφόρµας και στο ύψος των ώµων. Η κάµψη
γονάτων περίπου 80 µοίρες (ο χρήστης πρέπει να
είναι σε θέση να δει τα δάχτυλα των ποδιών).
Πλάτη σε ευθεία, διατηρήστε την ισορροπία σας.
Κρατήστε το βάρος σας κυρίως στα πέλµατα.
Επηρεασθείσα περιοχή: τετρακέφαλοι, και κνήµες.
Squat (Reiterposition)
Haltung: Stellen Sie sich schulterbreit auf die Mitte
der Platte. Die Knie sind etwa um 80 Grad
gebeugt (Man sollte die Zehen und Füsse
teilweise noch sehen können). Rücken gerade,
Gleichgewicht halten. Gewicht meist auf dem
Vorderfuss.
Zielzone: Quadrizeps, Tibialis und Waden.
52


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