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E 15. Flexionar las piernas
Posición inicial: Fijar y asegurar el curler para las piernas en la posición más
baja. Acostado en posición estirado boca abajo sobre el banco. Los muslos
se encuentran escasamente sobre las rodilla sobre el acolchonamiento para
las piernas. Los talones se ponen debajo de los acolchonamientos superiores
del curler para los pies.
Movimiento: Flexionar y estirar las piernas en las rodillas.
Efecto sobre: Los bíceps crurales, los gemelos
I 15. Curl per le gambe
Posizione di partenza: inserire il curl per le gambe nella posizione più bassa
e assicurare l'addome sulla panca. Le cosce si trovano di poco al di sopra
delle ginocchia sulle imbottiture delle gambe. i tahhoni vengono fissati sotto
le imbottiture superiori del curl.
Esecuzione del movimento: piegare le gambe nell´articolazione delle ginoc-
chia e stirare.
Effetto: muscolatura della flessione delle gambe, muscolatura dei polpacci
CZ 15. Posilování nohou vleže na břiše
Výchozí pozice: Nasadíme nástavec pro posilování nohou a zajistíme v nejs-
podnější pozici. Bérce jsou jen nepatrně výše než kolena, zapřeny za polstr
posilovače.
Vedení pohybů: Nohy pokrčujeme v koleni kloubu a opět napřimujeme.
Působí na: Svalstvo ohýbající nohy, svalstvo stehenní.
RUS 15. СГИБАНИЕ НОГ
Исходное положение: Укрепить блок для сгибания ног в нижнем
положении. Лечь на скамью лицом вниз. Нижняя треть бедра на
среднем валике, пятки под верхними валиками блока.
Выполнение: Сгибать и разгибать ноги в коленях.
Область воздействия: Сгибатели ноги, икроножные мышцы.
FIN 15. Jalkalihasharjoitus, taaksepäin
Alkuasento: Asenna jalkalaite pienimpään asentoon ja varmista. Asetu
vatsallesi penkille niin, että reidet ovat jalkatyynyjen yläpuolella. Pujota
kantapäät jalkalaitteen ylempien tyynyjen alle.
Liike: Koukista ja ojenna jalkoja
Kehittää: Reisilihaksia, pohjelihaksia
PL
l
15. Zginanie nóg
Pozycja wyjściowa: zaczepić podpórkę pod nogi na najniższej pozycji.
Leżenie na brzuchu, na ławce. Uda leżą minimalnie powyżej kolan na
podpórce do nóg. Pięty są zaczepione pod górnymi podpórkami pod stopy.
Przebieg ćwiczenia: zginać nogi w kolanach i prostować.
Działanie: mięśnie: łydek, zginacze nóg, dwugłowy uda.
D 15. Beinbeugen
GB 15. Leg curls
Starting position: Push leg curler into lowest position and lock. Face down-
wards on the bench. The thighs are slightly higher than the knees on the leg
rests. The heels are locked under the upper foot rests of the curler.
Exercise: Bend and straighten the legs at the knees.
Benefits: Leg flexors, calf muscles
F 15. Flexion des jambes
Position initiale: mettre le leg ishcios jambier dans sa position la plus basse
et l´y verrouiller. Etendu de ventre sur le banc. Les cuisses reposent juste au-
dessus des genoux sur le capitonnage pour les jambes. Les talons sont fixés
sous les manchons capitonnés du dessus du leg ischios jambier.
Mouvement: plier les jambes aux genoux et les étendre.
Musculation: muscles de flexion des jambes, muscles des mollets
NL 15. Beenbuigen
Uitgangspositie: plaats de beencurler en zet deze in de laagste stand. Ga op
uw buik op de bank liggen. Uw bovenbenen bevinden zich nu iets hoger
dan uw knieën op de beenrollen. Uw wreven drukken nu tegen de bovenste
voetrollen van de curler.
Oefening: strek en buig uw benen.
Getrainde spieren: Met deze oefening worden de beenbuig- en kuitspieren
getraind.
S 15. Bencurl, bakåt
Utgångsläge: Sätt bencurlen i lägsta läget och säkra. Ligg på magen på bän-
ken. Ligg så att låren ligger strax ovanför benkuddarna. Fixera hälarna un-
der de övre fotkuddarna på curlen.
Övning: böj och sträck benen i knäleden.
Påverkar: baksidan stora lårmuskeln, vadmuskulaturen
Ausgangsposition: Beincurler in tiefste Position auf-
stecken und sichern. Bauchlage auf der Bank. Die
Oberschenkel liegen knapp oberhalb der Knie auf den
Beinpolstern. Die Fersen werden unter den oberen
Fußpolstern des Curlers fixiert.
Bewegungsausführung: Beine im Kniegelenk beugen
und strecken.
Wirkung: Beinbeugemuskulatur, Wadenmuskulatur
25
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