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D 2. Wadenheben
Ausgangsposition: Sitz in der Beinpresse. Beine sind ge-
streckt. Fußballen stützt auf der Unterkante der Fußplatte.
Mittelfuß und Ferse sind frei.
Bewegungsausführung: In komplette Streckung in den Ze-
henspitzenstand gehen.
Beanspruchte Muskulatur: Wadenmuskulatur
GB 2. Calf raise
Starting position: Seated in the leg press. The legs are stretched. The balls of both
feet rest on the lower edge of the foot plate. The centre of the foot and the ankle
are free.
Movement: Stretch until pushing with tiptoes against the foot plate.
Muscles used: Calves
F 2. Extension des mollets
Position de départ : assis dans la presse à jambes. Les jambes sont tendues. L’avant
de la plante des pieds s’appuie sur le bord inférieur de la plaque destinées aux
pieds. Le milieu du pied et le talon sont dégagés.
Exécution du mouvement : mettez-vous sur la pointe des pieds en complète exten-
sion.
Muscles sollicités : muscles des mollets
NL 2. Kuittraining
Uitgangspositie: ga in de beenpress zitten. De benen zijn gestrekt. De ballen van
de voet steunen op de onderkant van de voetplaat, de rest van de voet is vrij.
Beweging: met compleet gestrekte benen “op de tenen” gaan staan.
Gebruikte spieren: kuitspieren
E 2. Levantamiento de pantorrilla
Posición inicial: sentado en la prensa de piernas. Piernas estiradas. El pulpejo del
pie apoyado sobre el borde inferior de la placa para el pie. La parte central del
pie y el talón están sin apoyo.
Movimiento: estirar completamente hasta estar de puntillas.
Músculos utilizados: músculos de la pantorrilla
I 2. Sollevamento polpaccio
Posizione di partenza: seduti nella pressa gambe. Le gambe sono tese. La parte
anteriore della pianta del piede poggia sul bordo inferiore della lastra per i piedi.
La parte centrale del piede e il tallone non sono appoggiati.
Esecuzione del movimento: tendere completamente i piedi sino alla punta delle
dita.
Muscolatura sollecitata: muscolatura dei polpacci
PL 2. Podnoszenie łydek
Pozycja wyjściowa: siąść w prasie do nóg. Nogi wyprostowane. Opuszka stopy
opiera się na dolnej krawędzi płyty podstawy. Śródstopie i pięta są swobodne.
Wykonywanie ruchów: przejść do całkowitego wyprostu do pozycji końca palca
u nogi.
Obciążone mięśnie: mięśnie łydek
P 2. Elevação da barriga das pernas
Posição inicial: sentado na prensa de pernas. As pernas estão esticadas. Parte da
frente da planta dos pés apoiada no rebordo inferior da placa para os pés. O
meio da planta dos pés e os calcanhares estão livres.
Execução do movimento: estique completamente até ficar nas pontas dos pés.
Músculos trabalhados: músculos da barriga das pernas
DK 2. Lægløft
Udgangsstilling: Sæt dig i benpresmaskinen. Benene er strakte. Fodbalderne støtter
på den nederste del af fodpladen. Den midterste del af foden og hælen er fri.
Øvelse: Stræk fødderne helt ud, så det kun er tæerne, der berører fodpladen.
Muskler, der trænes: Lægmusklerne
CZ 2. Propínání špiček
Výchozí poloha: Sed na lavici pro propínání nohou. Nohy jsou propnuty. Bříška
chodidel se opírají o spodní stranu opěrky chodidel. Střední část chodidla a pata
jsou mimo opěrku.
Provedení pohybu: Kompletně propínejte špičky nohou.
Namáhané svalstvo: Lýtkové svalstvo
57
TA KINETIC F7_Standard.indd 13 01.06.11 11:01
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