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D 2. Beinbeugen
Ausgangsposition: Stand mit Gesicht zum Ge-
rät. Untere Curl-Rolle auf Höhe der Achilles-
sehne. Obere Curl-Rolle über der Kniescheibe.
Fuß spitzen angezogen.
Bewegungsausführung: Ferse zum Gesäß zie-
hen.
Beanspruchte Muskulatur: Beinbeuger, Gesäß-
muskulatur
GB 2. Leg Curl
Starting position: Stand facing the apparatus. The lower curl rol-
ler is at the level of the Achilles tendon. The upper curl roller is
just above the knee cap. The tips of the feet are raised.
Movement: Pull the ankle up towards the seat.
Muscles used: Leg-bending muscles, seat muscles
F 2. Flexion des jambes
Position de départ : debout, le visage tourné vers l’appareil.
Rouleau inférieur à curls à hauteur du tendon d’Achille. Rouleau
supérieur à curls au-dessus de la rotule. Pointes des pieds tirées
vers l’arrière.
Exécution du mouvement : tirez le talon vers le fessier.
Muscles sollicités : ischios-jambiers, muscles fessiers
NL 2. Beenbuigen
Uitgangspositie: met het gezicht naar het apparaat gaan sta-
an. De onderste curl-rol ter hoogte van de achillespees. Bovenste
curl-rol boven de knieschijf. De punt van de voet aangespannen.
Beweging: de hiel naar het achterwerk trekken.
Gebruikte spieren: hamstrings, bilspieren
E 2. Flexión de piernas
Posición inicial: colocarse con la cara hacia el aparato. Barra
de curl inferior a la altura del tendón de Aquiles. Barra de curl
superior por encima de la rótula. Alzar la punta del pie.
Movimiento: tirar del talón hacia los glúteos.
Músculos trabajados: flexores de pierna, músculos glúteos
I 2. Flessione gambe
Posizione di partenza: in piedi con il viso rivolto all’attrezzo. Il
rullo curl inferiore è all’altezza del tendine d’Achille. Il rullo curl
superiore è al di sopra della rotula. Le punte dei piedi sono tese.
Esecuzione del movimento: tirare il tallone verso i glutei.
Muscolatura sollecitata: flessore della gamba, muscolatura dei
glutei
PL 2. Uginanie nóg
Pozycja wyjściowa: stoimy zwróceniu twarzą do urządzenia.
Dolny uchwyt pod nogi znajduje się na wysokości ścięgna
Achillesa. Górny uchwyt pod nogi znajduje się powyżej rzepki.
Palce stóp przyciągamy do siebie.
Wykonywanie ruchów: przyciągamy piętę do pośladków.
Obciążone mięśnie: mięsień dwugłowy uda, mięśnie pośladków
P 2. Flexão das pernas
Posição inicial: ponha-se de pé, virado de frente para o aparelho.
O rolo inferior fica à altura do tendão de Aquiles. O rolo supe-
rior fica por cima da rótula do joelho. Estique as pontas dos pés.
Execução do movimento: puxe o calcanhar para cima.
Músculos trabalhados: músculos flexores das pernas, músculos
glúteos
DK 2. Benbøj
Udgangsstilling: Stil dig med ryggen mod maskinen. Nederste
curl-rulle skal være højde med akillessenen. Øverste curl-rulle
skal være over knæskallen. Fodspidserne skal være løftede.
Øvelse: Løft hælen op mod bagdelen.
Muskler, der trænes: Benenes bøjemuskler, sædemuskler
CZ 2. Zakopávání ve stoje
Výchozí poloha: Postoj obličejem ke stanici. Spodní otočná opěr-
ka ve výši achilovky. Horní otočná opěrka nad kolenní čéškou.
Špička chodidla přitažena.
Provedení pohybu: Patu přitáhněte až k hýždi.
Namáhané svalstvo: Ohýbače nohy, sedací svalstvo
58
TA_MULTIGYM_Standard.indd 13 23.05.11 11:29
13


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