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10 11
D 3. Hüftstrecken am Seilzug
Ausgangsposition: Fußschlaufe am unteren
Seilzug einhaken. Stand mit dem Ge sicht zum
Gerät. Oberkörper leicht vorgeneigt. Fuß -
schlaufen oberhalb des Sprunggelenks.
Bewegungsausführung:Bein gestreckt von vorne
nach hinten führen.
Hohlkreuz vermeiden (Bauch muskulatur an-
spannen)!
Beanspruchte Muskulatur: Gesäßmuskulatur
GB 3. Hip Extension with rope pulley
Starting position: Hook the foot loop onto the lower rope pulley.
Stand facing the apparatus with the torso leaning slightly for-
ward. The foot loop is above the ankle joint.
Movement: Move the stretched leg backwards. Avoid forming a
hollow back (keep the belly muscles tense).
Muscles used: Seat muscles
F 3. Extension de la hanche au câble de traction
Position de départ: accrochez le bracelet à la cheville au câble
de traction inférieur. Debout, le visage tourné vers l’appareil. le
haut du corps légèrement penché en avant. Bracelets à la chevil-
le au-dessus de l’articulation de la cheville.
Exécution du mouvement: faites un mouvement de balancement
d’avant en arrière, la jambe tendue.
Evitez de creuser le dos (tendez les muscles abdominaux) !
Muscles sollicités: muscles fessiers
NL 3. Heupstrekken met de kabels
Uitgangspositie: voetlus aan de onderste kabel haken. Met het
gezicht naar het apparaat gaan staan, het bovenlichaam licht
naar voren gebogen. Voetlus boven het spronggewricht plaatsen.
Beweging: het been gestrekt van voor naar achter bewegen. Een
holle rug vermijden (buikspieren aanspannen)!
Gebruikte spieren: bilspieren
E 3. Extensión de cadera en la tracción por cable
Posición inicial: colgar el estribo del pie de la tracción por cable
inferior. Colocarse con la cara hacia el aparato. Inclinar el torso
ligeramente hacia adelante. Estribos de los pies por encima de
la articulación tibiotarsisana.
Movimiento: pasar la pierna estirada de delante hacia atrás.
¡Evite la lordosis (tensar los músculos abdominales)!
Músculos utilizados: músculos glúteos
I 3. Stiramento bacino alla fune
Posizione di partenza: agganciare la cinghia alla fune inferiore.
In piedi con il viso rivolto all’attrezzo. Il busto è leggermente inc-
linato in avanti. La cinghia è al di sopra della caviglia.
Esecuzione del movimento: sollevare la gamba dietro. Evitare di
inarcare la schiena (tendere la muscolatura addominale)!
Muscolatura sollecitata: muscolatura dei glutei
10
11
D 4. Hüftbeugen am Seilzug
Ausgangsposition: Fußschlaufe am unteren
Seilzug einhaken. Stand mit dem Rücken zum
Gerät. Fuß schlau fen oberhalb des Sprung ge -
lenks anlegen.
Bewegungsausführung: Das gestreckte Bein im
Hüftgelenk abwinkeln. Anschließend das Ge -
wicht kontrolliert absenken.
Beanspruchte Muskulatur: Hüftbeuger, Ober schenkelstrecker
GB 4. Hip Flexion with rope pulley
Starting position: Hook the foot loop onto the lower rope pulley.
Stand with the back to the apparatus. The foot loop is above the
ankle joint.
Movement: Lift the stretched leg up from the hip. Then lower the
weight slowly again.
Muscles used: Hip-bending muscles, thigh-stretching muscles
F 4. Flexion de la hanche au câble de traction
Position de départ: accrochez le bracelet à la cheville au câble
de traction inférieur. Debout, le dos tourné vers l’appareil.
Mettez les bracelets à la cheville au-dessus de l’articulation de la
cheville.
Exécution du mouvement: pliez, la jambe tendue, dans
l’articulation de la hanche. Puis abaissez le poids de façon con-
trôlée.
Muscles sollicités: muscle fléchisseur de la hanche, muscle exten-
seur de la cuisse
NL 4. Heupbuigen met de kabels
Uitgangspositie: voetlus aan de onderste kabel haken. Met de
rug naar het apparaat gaan staan. Voetlus boven het sprongge-
wricht plaatsen.
Beweging: het been gestrekt van achter naar voor bewegen.
Vervolgens het gewicht gecontroleerd laten zakken.
Gebruikte spieren: heupspieren en dijbeenspieren
E 4. Flexión de cadera en la tracción por cable
Posición inicial: colgar el estribo para el pie de la tracción por
cable inferior. Colocarse con la espalda hacia el aparato.
Estribos de los pies por encima de la articulación tibiotarsisana.
Movimiento: doblar la pierna estirada por la articulación de la
cadera. A continuación bajar el peso de forma controlada.
Músculos utilizados: flexores de cadera, extensores del muslo
I 4. Flessione bacino alla fune
Posizione di partenza: agganciare la cinghia alla fune inferiore.
In piedi con la schiena rivolta all’attrezzo. Posizionare la cinghia
al di sopra della caviglia.
Esecuzione del movimento: oscillare la gamba tesa all’altezza
dell’articolazione del bacino. Successivamente abbassare il peso
in modo controllato.
Muscolatura sollecitata: flessore del bacino, estensore della coscia
6


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