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E 17. Sit-up parcial
Posición inicial: Sentado recto sobre el banco. Tomar el carro corto por arri-
ba. El carro corto se sostiene con el brazo fuertemente flexionado detrás de
la cabeza.
Movimiento: Estirar el brazo hacia arriba por sobre la cabeza y volver a ba-
jarlo a la posición inicial. Después de terminadas las repeticiones, cambiar
el lado.
Efecto sobre: Abdominales
I 17. Parte - Sit-up
Posizione di partenza: schiena sulla panca. Le articolazioni dei fianchi e del-
le ginocchia sono piegate, i piedi si trovano sull'imbottitura delle gambe. Le
mani toccano la nuca.
Esecuzione del movimento: il busto si arrotola, si solleva leggermente e poi si
abbasa di nuovo. Non sollevare la colonna delle vertebre lombari e il bacino.
Effetto: muscolatura del ventre.
CZ 17. Sklopky z lehu
Výchozí pozice: Leh zády na lavičce, kolenní a kyčelní klouby jsou pokrčeny,
nohy se opírají o nožní polstry posilovače nohou. Ruce se opírají o krk.
Vedení pohybů: Horní část těla se lehce nadzvedává a sklápí, následuje opět
spuštění na lavičku. Bederní část páteře a pánev se nezvedají.
Působí na: Břišní svalstvo.
RUS 17. СГИБАНИЯ КОРПУСА
Исходное положение: Лечь на скамью лицом вверх. Ноги,
согнутые в коленях, упираются в валики. Руки за головой.
Выполнение: Медленно поднять и опустить верхнюю часть
корпуса, не отрывая от скамьи таз.
Область воздействия: Пресс.
FIN 17. Sit-up
Alkuasento: Asetu selinmakuulle penkille. Koukista jalkoja jalat jalka-
tyynyllä. Laita kädet niskan taakse.
Liike: Nosta yläruumista rullaten nostamatta ristiselkää ja pakaroita pen-
kistä.
Kehittää: Vatsalihaksia
PL
l
17. Sit - up
Pozycja wyjściowa: leżenie plecami na ławce. Stawy biodrowe i
kolanowe zgięte, stopy znajdują się na podpórkach do nóg. Ręce
dotykają karku.
Przebieg ćwiczenia: górne partie ciała są podkurczane, lekko uno-
szone, a następnie opuszczane. Nie podnosić kręgosłupa i miednicy.
Działanie: mięśnie brzucha
D 17. Teil - Sit-up
GB 17. Abdominal crunches
Starting position: Reclining on the bench. The hips and knees are bent. The
feet are on the leg rests. The hands are in contact with the neck.
Exercise: The upper torso is lifted forward, raised slightly and again lowered.
Do not lift the pelvis area off the bench.
Benefits: Abdominals.
F 17. Redresser le tronc en partie
Position initiale: allongé de dos sur le banc. Les articulations des hanches et
des genoux pliées, les pieds reposent sur les manchons capitonnés pour les
jambes, les mains dans la nuque.
Mouvement: rouler le tronc, le lever légèrement puis le laisser redescendre.
ne pas lever la colonne vertébrale ni le bassin.
Musculation: les abdominaux.
NL 17. Gedeeltelijke sit-up
Uitgangspositie: ga op uw rug op de bank liggen. Heupen- en knieën zijn
hierbij gebogen, uw voeten rusten op de beenrollen. Leg uw handen in uw
nek.
Oefening: breng uw bovenlichaam naar beneden, vervolgens iets omhoog
en laat dit daarna weer zakken. Lendewervelkolom en bekken mag u niet
omhoog brengen.
Getrainde spieren: Met deze oefening worden de buikspieren getraind.
S 17. Sit -up
Utgångsläge: Ligg på ryggen på bänken. Böj höft- och knälederna och håll
fötterna på benkuddarna. Håll händerna bakom nacken.
Övning: Rulla upp överkroppen något och sänk ned igen. Lyft ej korsryggen
och bäckenet.
Påverkar: Magmuskulatur
Ausgangsposition: Rückenlage auf der Bank. Hüft- und
Kniegelenke sind gebeugt, die Füße befinden sich auf
den Beinpolstern. Hände berühren den Nacken.
Bewegungsausführung:
Der Oberkörper wird einge-
rollt,
leicht angehoben und danach wieder gesenkt.
Die Lendenwirbelsäule und das Becken nicht anheben.
Wirkung: Bauchmuskulatur
27
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 27
27


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