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Abdominales
Para evitar deslizarse, ponga una toalla pequeña
o similar en la plataforma y siéntese de perfil al
aparato. Levante ambas piernas flexionando las
rodillas ligeramente y flexione la parte superior del
cuerpo hacia delante.
Area que se trabaja: abdominal.
Basic abdominal
Posture: place a small mat or towel on the plate
and sit on the plate. Lift the legs (together and
slightly bent), move upper body toward the knees
as they come up (you could put feet on step at hip
width).
Affected area: abdominal.
Travail abdominal
Position: asseyez vous sur le plateau, sur un petit
tapis de sol ou sur une serviette. Soulevez les
jambes (ensemble et légèrement pliées), déplacez
votre buste vers vos genoux.
Muscles sollicités: abdominaux.
Basic abdominal
Houding: Leg een kleine handdoek op de vibration
trainer, hef de benen op (samenhouden en lichtjes
gebogen), breng het bovenlichaam naar de knieen
toe.
Doelzone: buikspieren.
Esercizio di base per addominali (abdominal crunch)
Disporre un tappetino o un asciugamano sulla
pedana e sedersi. Sollevare le gambe (insieme e
leggermente flesse), quindi spostare la parte
superiore del corpo verso le ginocchia come
illustrato (l’esercizio può essere praticato anche
poggiando i piedi sulla pedana mantenendo la
stessa larghezza delle anche).
Zona sollecitata: addominali.
Abdominal crunch (βασικοί κοιλιακοί)
Στάση: τοποθετήστε ένα µικρό χαλί ή µια πετσέτα
στην πλατφόρµα και καθίστε. Ανυψώστε τα πόδια
αζί και ελαφρώς λυγισµένα), κινήστε το ανώτερο
σώµα προς τα γόνατα καθώς φαίνεταιπορείτε
να βάλετε τα πόδια στο πλάτος ισχίων).
Επηρεασθείσα περιοχή: κοιλιακοί.
Bauchmuskulatur-Basisübung
Haltung: Legen Sie eine kleine Matte oder ein
Handtuch auf die Platte und setzen Sie sich.
Heben Sie die Beine an (die Beine sind
geschlossen und leicht gebeugt), bewegen Sie
den Oberkörper bei jeder Aufwärtsbewegung auf
die Beine zu (Sie können die Beine auch hüftbreit
aufstellen).
Zielzone: Bauchmuskulatur.
Estabilización de la pelvis
Ponga una toalla pequeña o similar en el suelo
enfrente del aparato. Apoye los dedos de los pies
(manteniendo los pies juntos) en la plataforma.
Mantenga el resto del cuerpo recto y elevado
utilizando los brazos.
Area que se trabaja: abdominales.
Pelvis stabilization
Posture: place a mat on the floor. Place the toes
on the plate, and keep feet together. Hold the
body in a straight position.
Affected area: abdominals.
Travail du bassin
Position: Placez vos orteils sur le plateau et
gardez les pieds joints. Écartez vos mains largeur
d’épaules et restez en position pendant le temps
sélectionné.
Muscles sollicités: abdominaux
Pelvis stabilization
Houding: leg een kleine handdoek op de vibration
trainer, positioneer de tenen zoals aangetoond en
hou de voeten samen. Houdt het lichaam gestrekt.
Doelzone: buikspieren.
Stabilizzazione del bacino (pelvis stabilisation)
Postura: Disporre un tappetino sul pavimento.
Poggiare le punte dei piedi sulla pedana tenendo i
piedi uniti. Mantenere il corpo diritto.
Zona sollecitata: addominali.
Pelvis stabilization (σταθεροποίηση λεκάνης)
Στάση: τοποθετήστε ένα χαλί στο πάτωµα. Βάλτε
τα δάκτυλα των ποδιών στην πλατφόρµα και
κρατήστε τα πόδια ενωµένα. Κρατήστε το σώµα
σε ευθεία.
Επηρεασθείσα περιοχή: κοιλιακοί.
Beckenstabilisierung
Haltung: Legen Sie eine Matte auf den Boden.
Stützen Sie die Arme auf und stellen Sie die
Zehen auf die Platte und halten Sie die Füsse
geschlossen. Körper gerade halten.
Zielzone: Bauchmuskulatur
57


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