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D 6.
Beinstrecken aus dem Sitz
Ausgangsposition: Sitz auf dem Auflagepolster. Die
Hände umfassen die Beinpolster. Hft- und Kniegelenke
sind in einem 90° Winkel gebeugt.
Bewegungsausführung: Streckbewegung der Hfte und
der Kniegelenke. Danach beugen der Hfte und Knie in
die Ausgangsposition.
Beanspruchte Muskulatur: Bauchmuskulatur,
Hftbeuger, Beinstrecker
GB 6.
Leg stretch, seated
F 6.
Etendre les jambes en position assise
NL 6.
Strekken van de benen vanuit zithouding
Starting position: Seated on the padded surface. The hands grasp the leg
rest. The hip and knee joints are bent at 90° angles.
Exercise: Stretching movement of the hips and knee joints. Then bend hips
and knees back to the starting position.
Benefits: Stomach muscles, hip flexors, leg extensors
Position initiale : assis sur la planche capitonnée. Les mains empoignent les-
manchons capitonnés pour les jambes. Hanches et genoux fléchis à 90°
Mouvement : étendre les hanches et les genoux. Flechir ensuite hanches et
ge noux dans la position initiale.
Musculation : les abdominaux, muscles de flexion des hanches, muscles
d´extension des jambes
Uitgangspositie: Ga op de bank zitten. Pak met beide handen de bank vast.
Buig heupen en knieën 90°.
Oefening: strek uw heupen en knieën en neem daarna de uitgangspositie
weer in.
Gebruikte spieren:
buik- , heup-- en beenstrekspieren
E 6.
Estirar las piernas desde la posición sentado
Posición inicial: Sentado sobre el acolchonamiento de apoyo. Las manos to-
man los acolchonamientos para los pies. Las articulaciones de la cadera y
de las rodillas están flexionadas en 90°.
Movimiento: Movimiento para estirar las caderas y las rodillas. Flexionar de
nuevo la cadera y las rodillas hasta alcanzar la posición inicial.
Efecto sobre: La musculatura estomacal, el músculo ilíaco, los gemelos
I 6.
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 estensio ne dei fianchi e delle arti-
colazioni delle ginocchia. Dopo flessione del fianco e delle ginocchia nella
posizione di partenza.
Effetto: Muscolatura del ventre, muscoli di flessione delle anche, muscolatura
dell´estensore delle gambe
29 a
PL 6. Prostowanie nóg z pozycji siedzącej
Pozycja wyjściowa: usiąść na ławeczce. Dłonie obejmują uchwyty pod nogi.
Stawy biodrowe i kolanowe są ugięte pod kątem 90°.
Wykonywanie ruchów: prostujemy biodra i kolana. Następnie uginamy bio-
dra i kolana do pozycji wyjściowej.
Obciążone partie mięśni: mięśnie brzucha, mięsień biodrowo-lędźwiowy,
mięsień czworogłowy uda
P 6. Esticar as pernas na posição sentada
Posição inicial: sente-se na prancha acolchoada. As mãos seguram no apoio
para as pernas. Dobre os quadris e os joelhos num ângulo de 90°.
Execução do movimento: estique os quadris e os joelhos. De seguida, dobre
os quadris e os joelhos, voltando à posição inicial.
Músculos trabalhados: músculos abdominais, músculos flexores do quadril,
músculos tensores das pernas
DK 6. Benstræk i siddende stilling
Udgangsposition: Sæt dig bænken. Hold fast om benstøtten med begge
hænder. Hofte og knæ er bøjede i en vinkel på 90°.
Bevægelse: Stræk hofte og knæled. Bøj derefter hofte og knæ tilbage til ud-
gangspositionen.
Belastet muskulatur: Mavemusklerne, hoftebøjer, benstrækker
CZ 6. Přednožování ze sedu
Výchozí poloha: Sed na polstrování lavice. Ruce se drží za opěrky nohou.
Kyčelní a kolenní klouby ohnuty v úhlu 90°.
Provedení pohybu: Protažení kyčlí a kolenních kloubů. Potom ohnutí kyčlí a
kolen do výchozí polohy.
Namáhané svalstvo: Břišní svalstvo, kyčelní ohýbače, natahovače nohou
TA LINEO_2011_Standard.indd 12 15.06.11 09:56
12


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