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D 2. Beinbeugen
Ausgangsposition: Stand mit Gesicht zum Ge rät.
Untere Curl-Rolle auf Höhe der Achilles sehne. Obere
Curl-Rolle über der Kniescheibe. Fuß spitzen ange-
zogen.
Bewegungsausführung: Ferse zum Gesäß ziehen.
Beanspruchte Muskulatur: Beinbeuger, Gesäßmus-
kulatur
GB 2. Leg Curl
Starting position: Stand facing the apparatus. The lower curl roller is at
the level of the Achilles tendon. The upper curl roller is just above the knee
cap. The tips of the feet are raised.
Movement: Pull the ankle up towards the seat.
Muscles used: Leg-bending muscles, buttocks
F 2. Flexion des jambes
Position de départ : debout, le visage tourné vers l’appareil. Rouleau
inférieur à curls à hauteur du tendon d’Achille. Rouleau supérieur à curls
au-dessus de la rotule. Pointes des pieds tirées vers l’arrière.
Exécution du mouvement : tirez le talon vers le fessier.
Muscles sollicités : ischios-jambiers, muscles fessiers
NL 2. Beenbuigen
Uitgangspositie: met het gezicht naar het apparaat gaan staan. De on-
derste curl-rol ter hoogte van de achillespees. Bovenste curl-rol boven de
knieschijf. De punt van de voet aangespannen.
Beweging: de hiel naar het achterwerk trekken.
Gebruikte spieren: hamstrings, bilspieren
E 2. Flexión de piernas
Posición inicial: colocarse con la cara hacia el aparato. Barra de curl in-
ferior a la altura del tendón de Aquiles. Barra de curl superior por encima
de la rótula. Alzar la punta del pie.
Movimiento: tirar del talón hacia los glúteos.
Músculos utilizados: flexores de pierna, músculos glúteos
I 2. Flessione gambe
Posizione di partenza: in piedi con il viso rivolto all’attrezzo. Il rullo curl
inferiore è all’altezza del tendine d’Achille. Il rullo curl superiore è al di
sopra della rotula. Le punte dei piedi sono tese.
Esecuzione del movimento: tirare il tallone verso i glutei.
Muscolatura sollecitata: flessore della gamba, muscolatura dei glutei
PL 2. Uginanie nóg
Pozycja wyjściowa: stoimy zwróceniu twarzą do urządzenia. Dolny uch-
wyt pod nogi znajduje się na wysokości ścięgna Achillesa. Górny uchwyt
pod nogi znajduje się powyżej rzepki. Palce stóp przyciągamy do siebie.
Wykonywanie ruchów: przyciągamy piętę do pośladków.
Obciążone mięśnie: mięsień dwugłowy uda, mięśnie pośladków
P 2. Flexão das pernas
Posição inicial: ponha-se de pé, virado de frente para o aparelho. O rolo
inferior fica à altura do tendão de Aquiles. O rolo superior fica por cima
da rótula do joelho. Estique as pontas dos pés.
Execução do movimento: puxe o calcanhar para cima.
Músculos trabalhados: músculos flexores das pernas, músculos glúteos
DK 2. Benbøj
Udgangsstilling: Stil dig med ryggen mod maskinen. Nederste curl-rulle
skal være højde med akillessenen. Øverste curl-rulle skal være over
knæskallen. Fodspidserne skal være løftede.
Øvelse: Løft hælen op mod bagdelen.
Muskler, der trænes: Benenes bøjemuskler, sædemuskler
CZ 2. Hoftestræk med kabeltræk
Udgangsstilling: Hægt fodstroppen fast i nederste kabeltræk. Stil dig med
ansigtet mod maskinen. Overkroppen skal være let foroverbøjet. Fodstrop-
perne skal sidde over anklen.
Øvelse: Før det strakte ben tilbage. Undgå at svaje i ryggen (spænd
mavemusklerne)!
Muskler, der trænes: Sædemuskler
58
TA FITMASTER_Standard.indd 13 27.05.11 13:09
13


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