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D 4.
Beinanheben gestreckt
Ausgangsposition: Rckenlage auf dem Auflagepolster.
Die Hände umfassen die Beinpolster. Die Beine sind ge-
streckt.
Bewegungsausführung: Beine gestreckt anheben und
senken. Den Rcken dabei flach auf das Auflagepolster
drcken. Hohlkreuzbildung vermeiden.
Beanspruchte Muskulatur: Bauchmuskulatur, Hftbeuger,
Beinstrecker
GB 4.
Leg raises
F 4.
Lever les jambes étendues
NL 4.
Benen strekken en omhoogbrengen
Starting position: Reclining on the padded surface. The hands grasp the leg
rest. The legs are straight.
Exercise: Raise and lower legs keeping them straight. Press the back flat
against the padded surface.
Benefits: Stomach muscles, hip flexors, leg extensors
Position initiale : allongé sur le dos sur la planche capitonnée. Les mains em-
poignent les manchons pour jambes. Celles-ci sont étendues.
Mouvement : lever les jambes étendues et les descendre, tout en pressant le
dos à plat sur la planche capitonnée.
Musculation : abdominaux, muscles de flexion des hanches, muscles d´exten-
sion des jambes
Uitgangspositie: Ga op uw rug op de bank liggen. Pak met beide handen de
bank vast. Houd uw benen gestrekt.
Oefening: Houd uw benen gestrekt en breng deze omhoog. Druk uw rug
daarbij vlak op de bank.
Gebruikte spieren:
buik-, heup- en beenstrekspieren
E 4.
Levantar las piernas estiradas
Posición inicial: Tendido de espaldas sobre el acolchonamiento. las manos
toman los acolchonamientos para las piernas. las piernas están estiradas.
Movimiento: Levantar las piernas.
Efecto sobre: El glúteo mayor, el músculo dorsal ancho y los gemelos
I 4.
Sollevamento gambe in posizione stirata
Posizione di partenza: posizione della schiena sull‘imbottitura delle gambe.
Le gambe sono stirate.
Esecuzione del movimento: sollevare e abbassare le gambe piegate. Allo
stesso tempo premere la schiena piatta sulla panca.
Effetto: Addominali, muscoli d´estensione del dorso, muscolatura dell´esten-
sore delle gambe
29 a
PL 4. Unoszenie wyprostowanych nóg
Pozycja wyjściowa: kładziemy się na plecach na ławeczce. Dłonie obejmują
uchwyty pod nogi. Nogi są wyprostowane.
Wykonywanie ruchów: unosić i opuszczać wyprostowane nogi. Dociskać
przy tym plecy do powierzchni ławeczki. Unikać tworzenia się pustki pod
krzyżowym odcinkiem kręgosłupa.
Obciążone partie mięśni: mięśnie brzucha, mięsień biodrowo-lędźwiowy,
mięsień czworogłowy uda
P 4. Elevação das pernas esticadas
Posição inicial: deite-se de costas sobre a prancha acolchoada. As mãos
seguram no apoio para as pernas. As pernas estão esticadas.
Execução do movimento: eleve e baixe as pernas esticadas. Durante o ex-
ercício, mantenha as costas bem assentes na prancha acolchoada. Evite
curvar as costas.
Músculos trabalhados: músculos abdominais, músculos flexores do quadril,
músculos tensores das pernas
DK 4. Benløft - strakte ben
Udgangsposition: Læg dig ryggen bænken. Hold fast om benstøtten
med begge hænder. Benene er strakte.
Bevægelse: Løft og sænk de strakte ben. Pres ryggen mod bænken og undgå
at svaje i ryggen.
Belastet muskulatur: Mavemusklerne, hoftebøjer, benstrækker
CZ 4. Zvedání napnutých nohou
Výchozí poloha: Poloha na zádech na polstrování lavice. Ruce se drží za
opěrky nohou. Nohy jsou nataženy.
Provedení pohybu: Natažené nohy zvedněte a spusťte dolů. Záda přitom
tlačte celou plochou k polstrování lavice. Vyhněte se nadměrnému prohnutí
bederní páteře.
Namáhané svalstvo: Břišní svalstvo, kyčelní ohýbače, natahovače nohou
TA LINEO_2011_Standard.indd 10 15.06.11 09:56
10


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