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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 contrôlée.
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 trabajados: 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
PL 4. Uginanie bioder na wyciągu linowym
Pozycja wyjściowa: założyć pętlę na stopę na dolny wyciąg.
Stajemy plecami do urządzenia. Pętlę na stopę zakładamy po-
wyżej stawu skokowego.
Wykonywanie ruchów: uginamy wyprostowaną nogę w biodrze.
Następnie w kontrolowany sposób opuszczamy obciążenie.
Obciążone mięśnie: mięsień biodrowy, mięsień czworogłowy uda
P 4. Flexão dos quadris com cabo de tracção
Posição inicial: Enganche o laço para o no cabo de trac-
ção inferior. Ponha-se de pé, virado de costas para o aparelho.
Coloque o laço para o pé por cima do tornozelo.
Execução do movimento: dobre a perna esticada pelos quadris.
De seguida, desça a carga controladamente.
Músculos trabalhados: músculos flexores do quadril, músculos
tensores das coxas
DK 4. Hoftebøj med kabeltræk
Udgangsstilling: Hægt fodstroppen fast i nederste kabeltræk. Stil
dig med ryggen mod maskinen. Placer fodstroppen lige over
anklen.
Øvelse: Løft det strakte ben frem ved at bøje i hofteleddet. Sænk
derefter vægten langsomt.
Muskler, der trænes: Hoftebøjere, lårenes strækkemuskler
CZ 4. Přednožování s lanovým tahem
Výchozí poloha: Nožní pouto zahákněte za spodní lanový tah.
Postoj zády ke stanici. Nožní pouta upevněte nad patním kloubem.
Provedení pohybu: Natáhnutou nohou přednožte. Návazně
závaží kontrolovaně spusťte.
Namáhané svalstvo: Kyčelní ohýbače, stehenní natahovače
61
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