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D 3. Beinheben am Doppelseilzug
Ausgangsposition: Doppelseilzug nach unten stellen. Stand
mit dem Rücken zum Gerät. Fußschlaufe oberhalb des
Sprunggelenkes anbringen.
Bewegungsausführung: Knie anziehen, anschließend
kontrolliert ablassen. Oberkörper bleibt aufrecht.
Beanspruchte Muskulatur: Hüftbeuger
Variation: liegend
GB 3. Leg lift with double rope pulley
Starting position: Set the double rope pulley to the down position. Stand with your
back to the machine. Position the foot loop just above the ankle.
Movement: Pull the knee up and then lower it again slowly. Keep the torso upright.
Muscles used: Hip-bending muscles.
Variant: Reclining position
F 3. Lever de jambe au double câble de traction
Position de départ : disposez le double câble de traction en bas. Debout, le dos
tourné vers l’appareil. Mettez le bracelet à la cheville au-dessus de l’articulation
de la cheville.
Exécution du mouvement : ramenez le genou, puis rabaissez-le en contrôlant le
mouvement. Le haut du corps reste bien droit.
Muscles sollicités : muscle fléchisseur de la hanche
Variation : en position couchée
NL 3. Beenheffen aan het kabelstation
Uitgangspositie: het kabelstation onder instellen. Ga met de rug naar het apparaat
staan. Bevestig de voetlussen boven het spronggewricht.
Beweging: knie optrekken en vervolgens gecontroleerd laten zakken. Het boven-
lichaam blijft recht.
Gebruikte spieren: heupspieren
Variatie: liggend
E 3. Elevación de piernas en la polea doble
Posición inicial: fijar la polea doble abajo. Colocarse con la espalda hacia el apa-
rato. Fijar el estribo del pie por encima de la articulación tibiotarsisana.
Movimiento: subir la rodilla y a continuación bajar de nuevo de forma controlada.
Mantener el tronco recto.
Músculos utilizados: flexores de cadera
Variación: tumbado
I 3. Sollevamento gambe alla fune doppia
Posizione di partenza: posizionare la fune doppia in basso. In piedi con la schiena
rivolta all’attrezzo. Posizionare la cinghia al di sopra della caviglia.
Esecuzione del movimento: piegare il ginocchio, quindi abbassarlo in modo con-
trollato. Il busto rimane diritto.
Muscolatura sollecitata: flessore del bacino
Variazione: distesi
PL
3. Podnoszenie nóg na wyciągu linowym podwójnym
Pozycja wyjściowa: wyciąg linowy podwójny ustawić w dół. Pozycja plecami do
urządzenia. Pętlę na stopę założyć nad stawem skokowym.
Wykonywanie ruchów: przyciągnąć kolana, następnie w kontrolowany sposób
opuścić. Tułów pozostaje wyprostowany.
Obciążone mięśnie: zginacz stawu biodrowego
Warianty: leżąc
P 3. Elevação das pernas no cabo de tracção duplo
Posição inicial: Coloque o cabo de tracção duplo em baixo. Ponha-se de pé, vira-
do de costas para o aparelho. Coloque o laço para o pé por cima do tornozelo.
Execução do movimento: suba o joelho e de seguida baixe-o de forma controlada.
Mantenha o tronco direito.
Músculos trabalhados: músculos flexores do quadril
Variante: deitado
DK 3. Benløft med dobbelt kabeltræk
Udgangsstilling: Placer det dobbelte kabeltræk forneden. Stil dig med ryggen mod
maskinen. Anbring fodstroppen lige over ankelleddet.
Øvelse: Træk knæet op og sænk det langsomt igen. Overkroppen forbliver
oprejst.
Muskler, der trænes: Hoftebøjere
Variation: liggende
CZ 3. Zvedání nohou se dvěma tažnými lanky
Výchozí poloha: Kladku lanovodu uveďte do spodní polohy. Postoj zády ke stroji.
Nožní poutka upevněte nad patním kloubem.
Provedení pohybu: Přitáhněte koleno k tělu a kontrolovaně je opět spusťte. Horní
část těla zůstává vzpřímená.
Namáhané svalstvo: Kyčelní ohýbače
Variace: v leže
84
TA KINETIC F5_Standard.indd 14 31.05.11 12:18
14


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