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D 30. Crunches am Seilzug
Ausgangsposition: 3D-FLEXMOTION-Arme nach oben ein-
stellen. Rücken gerade an das Polster anlehnen. Hand-
schlaufen über die Schultern ziehen.
Bewegungsausführung: Oberkörper einrollen
Beanspruchte Muskulatur: Gerade Bauch mus ku latur
Variation: liegend, sitzend, stehend; auf Gymnastikball
GB 30. Cable Crunches
Starting position: Set the 3D-FLEXMOTION arms to point upwards. Keeping the
back straight, lean against the back rest. Pull the loops over the shoulders.
Movement: Bend the torso forward.
Muscles used: Straight belly muscles.
Variant: In seated or reclined position or standing; on a gymnastics ball.
F 30. Crunches au câble de traction
Position de départ : positionnez les bras 3D-FLEXMOTION vers le haut. Adossez-
vous, le dos bien droit, au dossier rembourré. Tirez les poignées en forme de
boucle au dessus des épaules.
Exécution du mouvement : enroulez le haut du corps
Muscles sollicités : grands droits des abdominaux
Variation : couché, assis, debout; sur le ballon de gymnastique
NL 30. Crunches met de kabel
Uitgangspositie: 3D-FLEXMOTION-armen naar boven instellen. Met rechte rug
tegen het kussen gaan zitten. De handlussen over de schouders trekken.
Beweging: bovenlichaam oprollen.
Gebruikte spieren: rechte buikspieren
Variatie: liggend, zittend, staan; of op een gymnastiekbal
E 30. Crunch en polea
Posición inicial: fijar los brazos del 3D-FLEXMOTION hacia arriba. Apoyar la
espalda recta contra el respaldo. Tirar de los estribos para las manos por encima
de los hombros.
Movimiento: enrollar el tronco.
Músculos utilizados: abdominales rectos
Variación: tumbado, sentado, de pie sobre balón de gimnasia
I 30. Crunch alla fune
Posizione di partenza: regolare i bracci 3D-FLEXMOTION verso l’alto. Tenere la
schiena diritta e appoggiata allo schienale. Tirare le impugnature delle cinghie
sopra le spalle.
Esecuzione del movimento: arrotolare il busto.
Muscolatura sollecitata: retto addominale
Variazione: distesi, seduti, in piedi, su palla da ginnastica
PL
30. Crunches [ćwiczenia brzuszne] na wyciągu linowym
Pozycja wyjściowa: ramiona 3D-FLEXMOTION ustawić w górę. Wyprostowane
plecy oprzeć na oparciu. Pętle ręczne przeciągnąć przez barki.
Wykonywanie ruchów: zwijanie tułowia w kłębek
Obciążone mięśnie: proste mięśnie brzucha
Warianty: leżąc, siedząc, stojąc; na piłce gimnastycznej
P 30. Crunch com cabo de tracção
Posição inicial: ajuste os braços do 3D- FLEXMOTION para cima. Encoste as costas
direitas no apoio acolchoado. Puxe os laços para as mãos por cima dos ombros.
Execução do movimento: encurve o tronco
Músculos trabalhados: músculos rectos abdominais
Variante: deitado, sentado, em pé; sobre uma bola de ginástica
DK 30. Crunches i kabeltræk
Udgangsstilling: Stil 3D-FLEXMOTION-armene op. Læn ryggen lige mod polsteret.
Træk håndsløjferne ned over skuldrene.
Øvelse: Rul overkroppen ind.
Muskler, der trænes: De lige mavemuskler
Variation: Liggende, siddende, stående; på gymball
CZ 30. Předklony v sedu s tažným lankem
Výchozí poloha: Ramena přístroje 3D- FLEXMOTION nastavte do horní polohy.
Záda opřete zpříma o polstrování. Ruční poutka přetáhněte přes ramena.
Provedení pohybu: Předkloňte horní část těla.
Namáhané svalstvo: Rovné břišní svalstvo
Variace: v leže, v sedě, ve stoje, na fitballu (overballu)
78
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41


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