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D 20. Seitheben
Ausgangsposition: 3D-FLEXMOTION-Arme nach unten ein-
stellen. Hände fassen die Schlaufen von oben.
Bewegungsausführung: Arme gestreckt am Körper nach
oben führen.
Beanspruchte Muskulatur: Schultermuskulatur
Variation: sitzend, stehend, vorgebeugt
GB 20. Lateral Raise
Starting position: Set the 3D-FLEXMOTION arms to point downwards. The hands
grasp the loops from above.
Movement: Keeping the arms extended, move them upwards past the body.
Muscles used: Shoulder muscles
Variant: Standing or seated or with the body bent forward.
F 20. Elévation latérale
Position de départ : positionnez les bras 3D-FLEXMOTION vers le bas. Les mains
saisissent les poignées en forme de boucle par le haut.
Exécution du mouvement : ramenez les bras tendus sur les côtés vers le haut.
Muscles sollicités : muscles des épaules
Variation : en position assise, debout, penché en avant
NL 20. Zijwaarts heffen
Uitgangspositie: 3D-FLEXMOTION-armen naar onderen instellen. De lussen boven-
hands vastpakken.
Beweging: de gestrekte armen langs het lichaam omhoog bewegen.
Gebruikte spieren: schouderspieren
Variatie: zittend, staand, voorover gebogen
E 20. Elevación lateral
Posición inicial: fijar los brazos del 3D-FLEXMOTION hacia abajo. Las manos
agarran los estribos por arriba.
Movimiento: pasar los brazos estirados por el cuerpo hacia arriba.
Músculos utilizados: hombros
Variación: sentado, de pie, inclinado hacia adelante
I 20. Sollevamento laterale
Posizione di partenza: regolare i bracci 3D-FLEXMOTION verso il basso. Afferrare
le cinghie con le mani rivolte verso l’alto.
Esecuzione del movimento: portare le braccia tese lungo il corpo verso l’alto.
Muscolatura sollecitata: muscolatura delle spalle
Variazione: seduti, in piedi, chinati in avanti
PL 20. Podnoszenie boczne
Pozycja wyjściowa: ramiona 3D-FLEXMOTION ustawić w dół. Nachwyt rękami
pętli od góry.
Wykonywanie ruchów: wyprostowane ramiona prowadzić przy tułowiu do góry.
Obciążone mięśnie: mięśnie barkowe
Warianty: siedząc, stojąc, pochylony do przodu
P 20. Elevação lateral
Posição inicial: ajuste os braços do 3D- FLEXMOTION para baixo. Segure os laços
por cima.
Execução do movimento: mantenha os braços esticados e levante-os ao longo do
corpo.
Músculos trabalhados: músculos deltóides
Variante: sentado, em pé, inclinado para a frente
DK 20. Sideløft
Udgangsstilling: Stil 3D-FLEXMOTION-armene ned. Tag fat i sløjferne med over-
håndsgreb.
Øvelse: Før armene udstrakt op langs med kroppen.
Muskler, der trænes: Skuldermuskler
Variation: siddende, stående, fremoverbøjet
CZ 20. Upažování
Výchozí poloha: Ramena přístroje 3D- FLEXMOTION nastavte do spodní polohy.
Ruce drží poutka seshora.
Provedení pohybu: Natažené paže zdvihejte podél těla směrem nahoru.
Namáhané svalstvo: Ramenní svalstvo
Variace: v sedě, v leže, v předklonu
85
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