Manual Kettler Alpha - 07708-000 (page 32 of 36) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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E 20. Sentadillas

Posición inicial: De pie con las piernas abiertas en una misma línea con las

caderas y los hombros, con la espalda hacia la barra larga. La barra se

agarra desde arriba en forma ancha y sostenerlas en la nuca. Doblando

ligeramente las piernas. La mirada hacia adelante.

Movimiento: Se doblan las piernas y las caderas y luego se vuelve a la

posición inicial. Prestar atención que la espalda esté en posición recta. No

levantar los talones del suelo ( eventualmente colocar discos pequenos de

pesas.bajo los talones).

Efecto sobre: musculatura de la parte superior de la pierna, biceps femoral

glúteos, musculatura de la pantorrilla.

I 20. Flessione delle ginocchia

Posizione di partenza: Posizione ampia dai fianchi alle spalle con la schiena

volta al manubrio. Il manubrio è afferrato con ampia presa dall’alto e si

ferma alla nuca. Le gambe sono leggermente flesse all’articolazione delle

ginocchia. Direzione dello sguardo sempre diritta.

Esecuzione del movimento: Flettere le gambe all’articolazione delle ginoc-

chia ed ai fianchi e quindi stendere di nuovo alla posizione iniziale. Fare

attenzione a mantenere una posizione eretta della schiena. Non sollevare i

talloni dal pavimento (eventualmente appoggiare piccoli dischi del manubrio

sotto i talloni).

Azione: Estensione delle gambe, muscoli flessori delle gambe, muscolatura

dei glutei

PL 20. Przysiady

Pozycja wyjściowa: stajemy z nogami rozstawionymi na szerokość bio-

der wzgl. barków, z plecami zwróconymi do sztangi. Sztangę chwyta-

my szeroko i trzymamy na karku. Nogi są lekko ugięte w kolanach.

Patrzymy prosto przed siebie.

Wykonywanie ruchów: nogi zginamy w kolanach i jednocześnie ugi-

namy w biodrach, a następnie prostujemy do pozycji wyjściowej.

Pamiętajmy o wyprostowanych plecach. Pięt nie odrywamy od ziemi

(ewentualnie możemy podłożyć pod pięty małe tarcze do hantli).

Obciążone mięśnie: prostowniki nóg, zginacze nóg, mięśnie

pośladkowe, mięśnie łydek, dolne mięśnie grzbietowe

D 20. Kniebeugen

Ausgangsposition: Hüft- bis schulterbreiter Stand mit

dem Rücken zur Langhantel. Die Langhantel wird breit

gegriffen und im Nacken gehalten. Die Beine sind in den

Kniegelenken leicht gebeugt. Blickrichtung geradeaus.

Bewegungsausführung: Beine in den Kniegelenken

und den Hüften beugen und danach wieder in die

Ausgangsposition strecken. Auf einen geraden Rücken

achten. Die Fersen nicht

vom Boden abheben (evtl. klei-

ne Hantelscheiben unter die Fersen legen). Knie bleiben

hinter den Fußspitzen.

Beanspruchte Muskulatur: Beinstrecker, Beinbeuger, Gesäßmuskulatur,

Wa den muskulatur, untere Rückenmuskulatur

GB 20.

Squats

Starting position:

Stand with the legs about shoulder-width apart with the

back to the weight bar. Grasp the bar from above with the hands well

apart and hold it on the shoulders behind the head. Bend the knees

slightly. Eyes facing straight ahead.

Exercise:

Bend the legs at the knee and at the hips, and then return to the

starting position. Keep the back straight. Do not lift the heels from the

floor. If necessary lay small weight disks under the heels.

Benefits:

Leg-stretching muscles, leg-bending muscles, seat and calf

muscles

F 20. Flexion des genoux

Position initiale: Se mettre debout, les jambes écartées parallèlement aux

épaules ou aux hanches, le dos tourné à l’haltère longe. Saisir l’haltère lon-

ge d’en haut et le maintenir à niveau de la nuque. Légèrement fléchir les

jambes aux genoux, le regard fixé droit devant soi.

Mouvement:

Fléchir les jambes aux genoux et aux hanches et

revenir en

position initiale. Veiller à garder le dos plat. Laisser les talons au sol (le cas

échéant, placer de petits disques de haltère sous les talons).

Muscles sollicités: Muscles tendeurs des jambes, fléchisseurs des jambes,

fessiers, muscles des mollets

NL 20.

Kniebuigen

Uitgangspositie: Ga met iets gespreide benen met de rug naar het apparaat

staan. Pak de lange halterstang met iets gespreide armen bovenhands vast

en leg hem in de nek. De benen zijn iets gebogen. Blijf recht voor u uit kijken.

Oefening: de benen buigen en weer strekken tot de uitgangspositie. Houd

uw rug recht en licht de hielen niet van de grond (eventueel kleine halterge-

wichten onder de hielen leggen).

Getrainde spieren:

beenstrek-, beenbuig- en kuitspieren

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