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Leg Squat (posición de equitación)
Doble las rodillas en un ángulo de
aproximadamente120 grados (hasta verse los
dedos y parte del pie). Mantenga la espalda
derecha e incline la parte superior del cuerpo
ligeramente hacia delante (le ayudara a mantener
el equilibrio).
Area que se trabaja: cuadriceps, tibiales y
gemelos.
One legged stand
Posture: step on the plate with the main foot.
Place other foot along side the Vibration machine
next to it. One leg is held up as shown in the
diagram (+/- 120 degree). Hold the handle bar to
maintain a straight chest and back. Maintain
balance, chin slightly tilted upward.
Affected area: quadriceps.
Squat une jambe
Positionnement: placez la jambe droite ou
gauche, à votre convenance, sur la plate forme et
au milieu. Alignez votre corps avec votre jambe
fléchie, pieds bien à plat et dos toujours droit.
Muscles sollicités: quadriceps, tibias et mollets.
One legged stand
Houding: stap zijdelings op het platform, hef een
been op zoals aangetoond. Houd je vast aan de
handgreep en houd het bovenlichaam recht. Hef
de kin lichtjes op.
Doelzone: quadriceps en tibialis.
Accovacciamento su una gamba
Postura: posizionare una gamba davanti all’altra
sulla macchina al centro della pedana.
Mantenendo l’allineamento tra il corpo e la gamba
posteriore, spostata leggermente di lato, piegare
la gamba anteriore.
Zona sollecitata: quadricipiti, tibie, polpacci e
glutei.
One legged squat (θέση ίππευσης σένα πόδι)
Στάση: τοποθετήστε το ένα πόδι εµπρός από το
άλλο στο µέσο της πλατφόρµας. Ευθυγραµµίστε
το σώµα µε το άλλο πόδι, το οποίο είναι ελαφρώς
στην πλευρά και πίσω από το εµπρός πόδι.
Επηρεασθείσα περιοχή: τετρακέφαλοι, κνήµη,
γάµπες και γλουτοί.
Einbein squat
Ein Fuss wird vor den anderen auf die Mitte der
Platte gestellt. Das hintere Bein ist leicht seitlich
hinter dem vorderen Fuss ausgerichtet.
Zielzone: Quadrizeps, Tibialis, Waden und
Gesäss.
Levantamientos laterales
Agarre las cintas laterales y con los brazos
estirados levante los brazos lateralmente. Las
piernas deben estar dobladas en un ángulo de 20-
30 grados. Mantenga la tensión en la zona de las
caderas y el abdomen.
Area que se trabaja: trapecio, deltoides, tibiales y
gemelos.
Lateral side raise
Posture: hold the rope, and lift the arms slightly.
The knees are bent 20~30 degree. Tension is
placed on the hip and the abdomen.
Affected area: trapezius, deltoids, tibialis, and
calves.
Position bras latéral
Position: maintenez la sangle par les deux
extrémités, et soulevez les bras légèrement. Les
genoux sont fléchis à 20~30 degrés. La tension
est placée sur la hanche et l'abdomen.
Muscles sollicités : trapèzes, deltoïdes, tibias, et
mollets.
Lateral side raise
Houding: neem de straps vast zoals aangetoond.
Plooi knieen 20~30 graden. Oefen druk uit op de
heup en de onderbuik.
Doelzone: rugspieren, tibalis en kuiten.
Sollevamento laterale (lateral side raise)
Postura: afferrare la cinghia e sollevare
leggermente il braccio. Le ginocchia sono flesse di
20~30 gradi. La tensione interessa anca e
addome.
Zona sollecitata: trapezio, deltoidi, tibie e polpacci.
Lateral side saise (πλαϊνές εκτάσεις ώµων)
Στάση: κρατήστε τους ιµάντες, και ανυψώστε τα
χέρια ελαφρώς. Τα γόνατα κάµπτονται 20~30
µοίρες. Η ένταση τοποθετείται στο ισχίο και την
κοιλία.
Επηρεασθείσα περιοχή: τραπέζιοι, δικέφαλοι
µύες, τρικέφαλοι και κνήµες.
Schulter und Nacken
Halten Sie die Bänder und heben die Arme leicht
an. Die Knie sind 20-30 Grad gebeugt. Hüfte und
Bauch anspannen.
Zielzone: Rücken, Schultern, Tibialis und Waden
53


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