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D 5.
Beckenanheben
Ausgangsposition: Rckenlage auf dem Auflagepolster.
Die Hände umfassen die Beinpolster. Die Hfte ist
um 90° gebeugt, die Beine befinden sich in den
Kniegelenken leicht angewinkelt in Hochhalte.
Bewegungsausführung: Becken anheben und wieder
senken. Beine dabei senkrecht halten.
Beanspruchte Muskulatur: Bauchmuskulatur
GB 5.
Pelvis lift
F 5.
Lever le bassin
NL 5.
Bekkenoefening
Starting position: Reclining on the padded surface. The hands grasp the leg
rest. The body is bent 90° at the hips. The legs are held above the body and
are slightly bent at the knees.
Exercise: Raise and lower the pelvis area. Keep the legs in the vertical position.
Benefits: Stomach muscles
Position initiale : allongé sur le dos sur la planche capitonnée. Les mains em-
poignent les manchons pour jambes. Les hanches sont fléchies de 90°, les
jambes levées sont légèrement fléchies à 90°.
Mouvement : étendre les hanches et les genoux. Fléchir ensuite hanches et
ge noux dans la position initiale.
Musculation : abdominaux
Uitgangspositie: Ga op uw rug op de bank liggen. Pak met beide handen de
bank vast. Buig uw heupen 90°, breng uw benen in vertikale positie, knieën
licht gebogen.
Oefening: bekken omhoogbrengen en weer laten zaken. Houd uw benen
darbij recht.
Gebruikte spieren:
buikspieren
E 5.
Levantar la pelvis
Posición inicial: Tendido de espaldas sobre el acolchonamiento. Las manos
toman los acolchonamientos para las piernas. La cadera está incinada en
90°, las piernas se encuentran ligeramente flexionadas en por las rodillas en
posición levantada.
Movimiento: Levantar y bajar la pelvis manteniendo las piernas en posición
vertical.
Efecto sobre: La musculatura estómago (abdomi nal)
I 5.
Estensione delle gambe dal sedile
Posizione di partenza: sedile sull‘imbottitura della panca. le mani prendono
le imbottiture delle gambe. Le articolazioni dei fianchi e delle ginocchia sono
piegate ad angolo di 90°.
Esecuzione del movimento: movimento di estensione dei fianchi e delle artico-
lazioni delle ginochhia. Dopo flessione del fianco e delle ginocchia nella po-
sizione di partenza.
Effetto: Addominali
21 a
PL 5. Unoszenie miednicy
Pozycja wyjściowa: kładziemy się na plecach na ławeczce. Dłonie obejmują
uchwyty pod nogi. Zginamy ciało w biodrach pod kątem 90°, nogi są lekko
ugięte w kolanach i znajdują się w pozycji pionowej.
Wykonywanie ruchów: unosić i opuszczać miednicę. Nogi utrzymywać przy
tym pionowo.
Obciążone partie mięśni: mięśnie brzucha
P 5. Elevação da bacia
Posição inicial: deite-se de costas sobre a prancha acolchoada. As mãos
seguram no apoio para as pernas. Dobre o corpo a 90° pela zona dos qua-
dris e eleve as pernas, dobrando ligeiramente os joelhos.
Execução do movimento: eleve e baixe a bacia. Mantenha as pernas na
vertical.
Músculos trabalhados: músculos abdominais
DK 5. Bækkenløft
Udgangsposition: Læg dig ryggen bænken. Hold fast om benstøtten
med begge hænder. Hoften er bøjet i en vinkel 90°, benene strækkes op
i luften og bøjes let i knæet.
Bevægelse: Løft og sænk bækkenet. Benene holdes lodret under øvelsen.
Belastet muskulatur: Mavemusklerne
CZ 5. Zvedání pánve
Výchozí poloha: Poloha na zádech na polstrování lavice. Ruce se drží za
opěrky nohou. Pánev ohnuta o 90°, nohy jsou v kolenních kloubech mírně
nadzvednuty.
Provedení pohybu: Zvedněte pánev a opět ji spusťte dolů. Nohy přitom držte
kolmo.
Namáhané svalstvo: Břišní svalstvo
TA LINEO_2011_Standard.indd 11 15.06.11 09:56
11


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