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Flexiones
Apoye las manos en el centro de la plataforma,
asegurándose que los hombros están alineados
con las muñecas. Mantenga el resto del cuerpo
estirado y flexione los codos ligeramente.
Area que se trabaja: deltoides, pectorales,
antebrazos y tríceps..
Push up
Posture: place hands in the middle of the plate at
shoulder width. Keep legs and knees straight.
Bend elbows about 90 degree, and retract to the
starting postion.
Affected area: deltoid, pectorals, forearms, and
triceps.
Travail des pompes
Position: placez les paumes des mains au milieu
du plateau, en respectant la largeur de vos
épaules. Maintenez les jambes et les genoux
droits. Pliez les coudes à environ 90 degrés, et
faites quelques mouvements de pompe de faible
amplitude.
Muscles sollicités: deltoïdes, pectoraux, dorsaux
et triceps.
Push up
Houding: plaats de handen op schouderbreedte,
houd knieen en benen gestrekt, plooi de elleboog
ongeveer 90 graden, en terug opdrukken.
Doelzone: schouders, borstspieren, voorarmen,
en triceps.
Spinta verso l’alto (push up)
Postura: Posizionare le mani al centro della
pedana rispettando la distanza tra le spalle.
Tenere gambe e ginocchia diritte. Piegare i gomiti
di circa 90 gradi, quindi tornare alla posizione
iniziale.
Zona sollecitata: deltoidi, pettorali, avambracci e
tricipiti.
Push up (ώθηση προς τα επάνω)
Στάση: place hands in the middle of the plate at
shoulder width. Keep legs and knees straight.
Bend elbows about 90 degree, and retract to the
starting postion.
Επηρεασθείσα περιοχή: δελτοειδής, στήθος,
πήχεις, και τρικέφαλοι χεριών.
Liegestütz
Haltung: Platzieren Sie die Hände schulterbreit
auf der Platte. Beine und Knie gestreckt. Beugen
Sie die Ellbogen um 90 Grad und wieder zurück in
die Ausgangsposition.
Zielzone: Schultern, Brustmuskulatur, Vorderarme
und Trizeps.
Back massage I
Posición: ponga el tapete pequeno o toalla en la
placa, quede en el medio. Levante ambas
piernas, tengalas con sus manos.
Area que se trabaja: grupo spinal de musculos
Back massage I
Posture:place a small mat or towel on the plate, lie
on the middle it. Lift both legs hold with your
hands.
Affected area: spinal muscle groups.
Massage fessiers et ischios jambiers
Position: placez un petit tapis de sol ou une
serviette sur la plateforme, placez vous au milieu.
Soulevez vos deux jambes et tenez les avec vos
mains.
Muscles sollicités: muscles de la colonne
vertébrale.
Back massage I
Houding: neem plaats zoals aangetoond, til beide
benen geplooid op, en ondersteun met de
handen.
Doelzone: rugspieren.
Massaggio della schiena I
Posizione: collocare un tappetino o un
asciugamano sulla pedana e stendersi al centro.
Sollevare entrambe le gambe tenendole con le
mani.
Area coinvolta: gruppi dei muscoli spinali.
Back massage Iασάζ πλάτης)
Στάση: τοποθετήστε ένα µικρό ταπέτο ή πετσέτα
στην µέση της πλατφόρµας. Ανασηκώστε και τα;
∆ύο σας πόδια και κρατήστε τα µα τα χέρια σας.
Επηρεασθείσα περιοχή: νωτιαίες οµάδες µυών.
Massage der Gesäss- und Kniesehnen
Haltung: Setzen Sie sich mit den Beinen rechts
und links der Säule auf die Platte (Die Rückseite
der Oberschenkel soll aufliegen). Die Hände sind
hinter dem Körper auf dem Boden aufgestützt.
Unterleib anspannen und Rücken gerade halten.
Zielzone: Gesäss- und Kniesehnen
56


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