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D 7.
Beinrückheben
Ausgangsposition: Bauchlage auf dem Auflagepolster.
Die Hfte befindet sich auf Höhe der Knieauflage. Die
Hände fassen das Auflagepolster. Hfte und Beine sind
gestreckt.
Bewegungsausführung: Senken und heben der Beine
ergeben einen Bewegungszyklus. Nicht ins Hohlkreuz
berstrecken.
Beanspruchte Muskulatur: Gesäßmuskulatur, Rckenstrecker, Beinbeuger
GB 7.
Leg lifts, backwards
F 7.
Relever les jambes
NL 7.
Achterwaarts beenheffen
Starting position: Lie face down on the cushion with the hips level with the
knee support. Grip the board with both hands. Legs stretched.
Exercise: Raise the leg and lower again in smooth movements.
Benefits: Seat muscles, back extensors, leg flexors
Position initiale : couché, le ventre sur la planche, les hanches à hauteur
du repose-genoux. Les mains empoignent la planche. Etendre hanches et
jambes.
Mouvement : baisser et lever les jambes forment un cycle de mouvements.
Musculation : muscles des fesses, muscles d´extension du dos, muscles de
flexion des jambes
Uitgangspositie: Ga op uw buik op de plank liggen.Uw heupen bevinden
zich daarbij ter hoogte van de knierollen. De handen omvatten de plank,
heup en benen zijn gestrekt.
Oefening: de benen in een gelijkmatig ritme opheffen en weer laten zakken.
Gebruikte spieren:
bil-, rugstrek- en benmuskulatur
E 7.
Levantar las piernas
Posición inicial: Acostarse boca abajo sobre la tabla acolchada. Las caderas
se hallan a la altura del soporte de las rodillas. Las manos están cogidas a
la tabla acolchada. Las caderas y las piernas están estiradas.
Movimiento: Levantar y bajar las piernas tienen como resultado un ciclo de
movimentos.
Efecto sobre: El glúteo mayor, el músculo dorsal ancho y los biceps crurales
I 7.
Rialzare le gambe
Posizione di partenza: Coricati, il ventre sulla panca, le anche all´altezza dei
ferma-ginocchi. Le mani impugnano la panca. Stendere anche e gambe.
Esecuzione del movimento: Abbassare e alzare le gambe formando un ciclo
di movimenti.
Effetto: Muscoli dei glutei, muscoli di estensione del dorso, muscoli di flessio-
ne delle gambe
30 a
PL 7. Unoszenie nóg
Pozycja wyjściowa: kładziemy się na brzuchu na ławeczce. Biodra znajdują
się na wysokości uchwytu pod kolana. Dłonie obejmują ławeczkę. Biodra i
nogi są wyciągnięte.
Wykonywanie ruchów: opuszczamy i podnosimy nogi. Nóg nie unosić zbyt
wysoko tak, aby nie tworzyć wklęsłego zgięcia w krzyżu.
Obciążone partie mięśni: mięśnie pośladków, mięsień najszerszy grzbietu,
mięsień dwugłowy uda
P 7. Elevação das pernas, atrás
Posição inicial: deite-se de barriga para baixo sobre a prancha acolchoada,
de maneira que os quadris fiquem ao nível do apoio para os joelhos. As
mãos seguram na prancha acolchoada. Estique os quadris e as pernas.
Execução do movimento: baixe e eleve as pernas, formando um ciclo de
movimentos. Não dobre a coluna.
Músculos trabalhados: músculos glúteos, músculo erector da espinha, múscu-
los flexores das pernas
DK 7. Tilbagetræk af benet
Udgangsposition: Læg dig maven bænken. Hoften befinder sig ved
knæstøtten. Hold fast med begge hænder om kanten af bænken. Hofte og
ben er strakte.
Bevægelse: Sænk og løft benene i en glidende bevægelse. Pas ikke at
overstrække, så du svajer i ryggen.
Belastet muskulatur: Sædemuskulatur, rygstrækker, benbøjer
CZ 7. Zvedání nohou vzadu
Výchozí poloha: Poloha na břiše na polstrování lavice. Pánev umístěna ve výši
podpěry kolen. Ruce se přidržují polstrování lavice. Kyčle a nohy nataženy.
Provedení pohybu: Pokládání a zvedání nohou udává cyklus pohybu. Pohyb
neprotahujte do oblasti bederní páteře.
Namáhané svalstvo: Hýžďové svalstvo, zádové svalstvo, ohýbače nohou
TA LINEO_2011_Standard.indd 13 15.06.11 09:56
13


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