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D 3. Beinbeugen
Ausgangsposition: Stand mit Gesicht zum Gerät. Untere
Curl-Rolle auf Höhe der Achillessehne. Obere Curl-Rolle
über der Knie scheibe. Fußspitzen angezogen.
Bewegungsausführung: Ferse zum Gesäß ziehen.
Beanspruchte Muskulatur: Beinbeuger, Gesäß muskulatur
GB 3. 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, seat muscles
F 3. 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 3. Beenbuigen
Uitgangspositie: met het gezicht naar het apparaat gaan staan. De onderste 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 3. Flexión de piernas
Posición inicial: colocarse con la cara hacia el aparato. Barra de curl inferior 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 3. 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 3. Uginanie nóg
Pozycja wyjściowa: stoimy zwróceniu twarzą do urządzenia. Dolny uchwyt 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 3. 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 3. Benbøj
Udgangsstilling: Stil dig med ryggen mod maskinen. Nederste curl-rulle skal være
højde med akillessenen. Øverste curl-rulle skal være over knæskallen. Fodspid-
serne skal være løftede.
Øvelse: Løft hælen op mod bagdelen.
Muskler, der trænes: Benenes bøjemuskler, sædemuskler
CZ 3. Zakopávání
Výchozí poloha: Postoj obličejem ke stroji. Opěrky spodní sklopné páky ve výši
achilovky. Horní opěrky spodní sklopné páky nad kolenní čéškou. Špička chodidla
přitažena.
Provedení pohybu: Patu přitáhněte až k hýždím.
Namáhané svalstvo: Ohýbače nohy, sedací svalstvo
58
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14


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