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D 3.
Beinanheben gebeugt
Ausgangsposition: Rckenlage auf dem Auflagepolster.
Die Hände umfassen die Beinpolster. Die Beine sind in
den Kniegelenken 90° gebeugt.
Bewegungsausführung: Beine gebeugt zum Oberkörper
anheben und wieder senken.
Beanspruchte Muskulatur: Bauchmuskulatur, Hftbeuger
GB 3.
Raise legs with knees bent
F 3.
Lever les jambes pliées
NL 3.
Benen buigen en omhoogbrengen
Starting position: Reclining on the padded surface. The hands grasp the leg
rest. The legs are bent to a 90° angle at the knees.
Exercise: Raise legs (still bent at the knees) to torso and lower them again.
Benefits: Stomach muscles, hip flexors
Position initiale : allongé de dos sur la planche capitonnée. Les mains empoi-
gnentles manchons pour jambes. Cellesci sont fléchies à 90° aux genoux.
Mouvement : lever les jambes fléchies en direction du tronc et les redes-
cendre.
Musculation : abdominaux, muscles de flexion des hanches
Uitgangspositie: Ga op uw rug op de bank liggen. Pak met beide handen de
bank vast. Buig uw knieën 90°.
Oefening: Buig uw benen en breng deze naar uw bovenlichaam.
Gebruikte spieren:
buikspieren, heupspieren
E 3.
Levantar las piernas flexionadas
Posición inicial: Tendido de espaldas sobre el acolchonamiento. Las manos
toman los acolchonamientos para las piernas. Las piernas están flexionadas
en 90° en las rodillas.
Movimiento: Levantar las piernas flexionadas hacia el cuerpo y volver a ba-
jarlas.
Efecto sobre: La musculatura del estómago (abdominal), la inclinación de las
caderas
I 3.
Sollevamento gambe in posizione piegata
Posizione di partenza: posizione della schiena sull‘imbottitura della panca.
Le mani prendono le imbottiture delle gambe. Le gambe sono piegate a 90°
nelle articolazioni delle ginocchia.
Esecuzione del movimento: sollevare le gambe piegate rispetto al busto e
riabbassarle.
Effetto: Addominali, muscoli di flessione delle anche
21 a
PL 3.
Unoszenie zgiętych nóg
Pozycja wyjściowa: kładziemy się na plecach na ławeczce. Dłonie obejmują
uchwyty pod nogi. Nogi są zgięte w kolanach pod kątem 90°.
Wykonywanie ruchów: unosić zgięte nogi do tułowia i ponownie
opuszczać.
Obciążone partie mięśni: mięśnie brzucha, mięsień biodrowo-lędźwiowy
P 3. Elevação das pernas dobradas
Posição inicial: deite-se de costas sobre a prancha acolchoada. As mãos
seguram no apoio para as pernas. Dobre os joelhos a 90°.
Execução do movimento: eleve as pernas dobradas em direcção ao tronco e
baixe-as novamente.
Músculos trabalhados: músculos abdominais, músculos flexores do quadril
DK 3. Benløft - bøjede ben
Udgangsposition: Læg dig ryggen bænken. Hold fast om benstøtten
med begge hænder. Bøj knæet til en vinkel på 90°.
Bevægelse: Løft og sænk de bøjede ben op mod overkroppen.
Belastet muskulatur: Mavemusklerne, hoftebøjer
CZ 3. Zvedání ohnutých nohou
Výchozí poloha: Poloha na zádech na polstrování lavice. Ruce se drží za
opěrky nohou. Nohy pokrčeny v kolenou po úhlem 90°.
Provedení pohybu: Pokrčené nohy zvedněte k horní části těla a opět spusťte
dolů.
Namáhané svalstvo: Břišní svalstvo, kyčelní ohýbače
TA LINEO_2011_Standard.indd 9 15.06.11 09:56
9


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