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D 5. Hüftstrecken am Doppelseilzug
Ausgangsposition: Doppelseilzug nach unten stellen. Stand
mit Gesicht zum Gerät. Oberkörper leicht vorgeneigt. Fuß-
schlaufen oberhalb des Sprunggelenks.
Bewegungsausführung: Bein gestreckt von vorne nach
hinten führen. Hohlkreuz vermeiden (Bauchmuskulatur an-
spannen)!
Beanspruchte Muskulatur: Gesäßmuskulatur
GB 5. Hip Extension with double rope pulley
Starting position: Set the double rope pulley to the down position. Stand facing
the apparatus with the torso leaning slightly forward. The foot loop is above the
ankle joint.
Movement: Move the stretched leg backwards. Avoid forming a hollow back (keep
the belly muscles tense).
Muscles used: Seat muscles
F
5. Extension de la hanche au double câble de traction
Position de départ : disposez le double câble de traction en bas. Debout, le visage
tourné vers l’appareil. le haut du corps légèrement penché en avant. Bracelets à la
cheville au-dessus de l’articulation de la cheville.
Exécution du mouvement : faites un mouvement de balancement d’avant en arrière,
la jambe tendue. Evitez de creuser le dos (tendez les muscles abdominaux) !
Muscles sollicités : muscles fessiers
NL 5. Heupstrekken aan het kabelstation
Uitgangspositie: het kabelstation onder instellen. Met het gezicht naar het apparaat
gaan staan, het bovenlichaam licht naar voren gebogen. Voetlus boven het sprong-
gewricht plaatsen.
Beweging: het been gestrekt van voor naar achter bewegen. Een holle rug ver-
mijden (buikspieren aanspannen)!
Gebruikte spieren: bilspieren
E
5. Estiramiento de cadera de piernas en la polea doble
Posición inicial: fijar la polea doble abajo. Colocarse con la cara hacia el aparato.
Inclinar el torso ligeramente hacia adelante. Estribos de los pies por encima de la
articulación tibiotarsisana.
Movimiento: pasar la pierna estirada de delante hacia atrás. ¡Evite la lordosis
(tensar los músculos abdominales)!
Músculos utilizados: músculos glúteos
I 5. Stiramento bacino alla fune doppia
Posizione di partenza: posizionare la fune doppia in basso. In piedi con il viso
rivolto all’attrezzo. Il busto è leggermente inclinato in avanti. La cinghia è al di
sopra della caviglia.
Esecuzione del movimento: sollevare la gamba dietro. Evitare di inarcare la schie-
na (tendere la muscolatura addominale)!
Muscolatura sollecitata: muscolatura dei glutei
PL
5. Prostowanie bioder na wyciągu linowym podwójnym
Pozycja wyjściowa: wyciąg linowy podwójny ustawić w dół. Pozycja twarzą do
urządzenia. Tułów lekko zgięty do przodu. Pętle na stopy nad stawem skokowym.
Wykonywanie ruchów: wyprostowaną nogę prowadzić z przodu do tyłu. Unikać
lordozy (napiąć mięśnie brzucha)!
Obciążone mięśnie: mięśnie pośladków
P 5. Extensão dos quadris no cabo de tracção duplo
Posição inicial: Coloque o cabo de tracção duplo em baixo. Ponha-se de pé, vira-
do de frente para o aparelho. Incline o tronco ligeiramente para a frente. Coloque
o laço para o pé por cima do tornozelo.
Execução do movimento: puxe a perna esticada da frente para trás. Evite curvar a
coluna (tensione os abdominais)!
Músculos trabalhados: músculos glúteos
DK 5. Hoftestræk med dobbelt kabeltræk
Udgangsstilling: Placer det dobbelte kabeltræk forneden. Stil dig med ansigtet
mod maskinen. Overkroppen skal være let foroverbøjet. Fodstroppen skal sidde
lige over ankelleddet.
Øvelse: Før det strakte ben frem og tilbage. Undgå at svaje i ryggen (spænd
mavemusklerne)!
Muskler, der trænes: Sædemuskulaturen
CZ 5. Zanožování se dvěma tažnými lanky
Výchozí poloha: Kladku lanovodu uveďte do spodní polohy. Postoj obličejem ke
stroji. Horní část těla mírně předkloněna. Nožní poutka nad patním kloubem.
Provedení pohybu: Napnutou nohou pohybujte vpřed a vzad. Vyhněte se prohnutí
bederní páteře (napněte břišní svalstvo)!
Namáhané svalstvo: Sedací svalstvo
60
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