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D 1. Beinpresse
Ausgangsposition: Sitz in der Beinpresse. Beine sind ca.
100° abgewinkelt, Fußspitzen zeigen dabei leicht nach
außen. Bauch und Rücken sind angespannt.
Bewegungsausführung: Beine strecken, jedoch NICHT in
die komplette Streckung. Darauf achten, dass achsenge-
recht trainiert wird, d.h. Hüft-, Knie- und Sprunggelenk
bilden ein Lot zur Fußplatte.
Beanspruchte Muskulatur: Beinstrecker, Beinbeuger, Gesäß-
mus kulatur, (Adduktoren)
GB 1. Leg Press
Starting position: Seated in the leg press. The legs are bent at an angle of approx.
100° The tips of the feet point slightly outwards. Belly and back are „clamped“
between back rest and thighs.
Movement: Stretch the legs, but NOT to their full extent. Ensure that the body does
not tilt to the side, i.e. the ankles, knees and hips should be aligned with the foot
plate.
Muscles used: Leg-stretching, leg-bending and seat muscles (adductors)
F 1. Presse à jambes
Position de départ : assis dans la presse à jambes. Les jambes sont pliées à
env. 100°, les pointes des pieds sont à cette occasion légèrement tournées vers
l’extérieur. Le ventre et le dos sont tendus.
Exécution du mouvement : étirez les jambes, mais PAS jusqu’en complète extensi-
on. Veillez à vous entraîner en restant bien dans l’axe, c‘est-à-dire que les articula-
tions des hanches, des genoux et de la cheville soient d’aplomb par rapport à la
plaque destinée aux pieds.
Muscles sollicités : muscle extenseur de la jambe, muscle fléchisseur de la jambe,
muscles fessiers, (adducteurs)
NL 1. Beenpress
Uitgangspositie: ga in de beenpress zitten. Benen bevinden zich in een hoek van
ca. 100°. De punten van de voeten iets naar buiten. Buik en rug zijn gespannen.
Beweging: benen strekken, maar NIET compleet doorstrekken. Let erop dat er in
een rechte lijn getraind wordt, d.w.z. heup-, knie- en spronggewricht vormen één
lijn ten opzichte van de voetplaat.
Gebruikte spieren: dijbeenspieren, hamstrings, bilspieren, (adductoren)
E 1. Prensa de piernas
Posición inicial: sentado en la prensa de piernas. Piernas flexionadas en un ángulo
de aproximadamente 100° y puntas de los pies señalando ligeramente hacia
fuera. Vientre y espalda tensos.
Movimiento: estirar las piernas, pero NO totalmente. Preste atención a los ejes
durante el entrenamiento, es decir que las articulaciones de caderas, rodillas y
tibiotarsiana deben estar en línea con la placa de los pies.
Músculos utilizados: extensores de pierna, flexores de pierna, músculos glúteos,
(aductores)
I 1. Pressa gambe
Posizione di partenza: seduti nella pressa gambe. Le gambe formano un angolo
di circa 100°, le punte dei piedi sono rivolte leggermente all’esterno. Addome e
schiena contratti.
Esecuzione del movimento: stendere le gambe ma NON completamente. Fare
attenzione ad effettuare il training rispettando l’asse fisico, vale a dire con le artico-
lazioni di fianco, ginocchio e caviglia perpendicolari rispetto alla pianta del piede.
Muscolatura sollecitata: estensore e flessore della gamba, muscolatura dei glutei,
(adduttori)
PL 1. Prasa do nóg
Pozycja wyjściowa: siąść w prasie do nóg. Nogi zgięte około 100°, czubki stóp
są przy tym skierowane lekko na zewnątrz. Brzuch i plecy są napięte.
Wykonywanie ruchów: prostować nogi, lecz NIE do całkowitego wyprostu.
Należy zwrócić uwagę na to, żeby trening odbywał się zgodnie z osią, tzn. żeby
staw biodrowy, staw kolanowy i staw skokowy tworzyły linię prostopadłą do płyty
podstawy.
Obciążone mięśnie: prostowacze nóg, zginacze nóg, mięśnie pośladków, (mięśnie
przywodzące)
P 1. Prensa de pernas
Posição inicial: sentado na prensa de pernas. Pernas dobradas em aprox. 100°,
as pontas dos pés apontam ligeiramente para fora. A barriga e as costas estão
contraídas.
Execução do movimento: estique as pernas, mas NÃO completamente. Tenha
atenção aos eixos durante o treino, ou seja, os quadris, os joelhos e os tornozelos
devem estar alinhados com a placa para os pés.
Músculos trabalhados: músculos tensores e flexores das pernas, músculos glúteos,
(adutores)
DK 1. Benpres
Udgangsstilling: Sæt dig i benpresmaskinen. Benene er bøjet ca. 100°, tåspidserne
peger let udad. Musklerne i mave og ryg er spændte.
Øvelse: Stræk benene, dog IKKE helt ud. Sørg for, at der trænes rigtigt i forhold til
aksen, dvs. at hofte-, knæ- og ankelled er vinkelret i forhold til fodpladen.
Muskler, der trænes: Benenes strækkemuskler, benenes bøjemuskler, sædemusku-
laturen, (adduktorer)
CZ 1. Propínání nohou
Výchozí poloha: Sed na lavici pro propínání nohou. Nohy jsou pokrčeny v úhlu cca
100°, špičky nohou přitom ukazují mírně směrem ven. Břicho a záda jsou napjaté.
Provedení pohybu: Propněte nohy, NIKOLIV však do úplného propnutí. Dbejte na
to, abyste trénovali stále ve stejné ose, tzn. kyčelní, kolenní a patní klouby jsou
kolmo k opěrce pro chodidla.
Namáhané svalstvo: Extenzory stehna, flexory bérce, hýžďové svalstvo, (adduktory)
56
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