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D 5. Abduktor Flexion sitzend
Ausgangsposition: Fußschlaufe am unteren Seil zug einhaken.
Seitlich zum Gerät setzen. Fußschlaufe am gerätfernen Bein an-
bringen. Gerätnahes Bein anwinkeln.
Bewegungsausführung: Das Bein mit Fuß schlau fe gegen den
Widerstand vom Gerät weg führen.
Beanspruchte Muskulatur: Abduktor, Hüft beu ger, Beinstrecker
GB 5. Abductor Flexion, seated
Starting position: Hook the foot loop onto the lower rope pulley.
Sit on floor with apparatus at the side. Attach the loop to the leg
furthest away from the apparatus. Raise the knee of the other leg
off the floor.
Movement: Move the leg with the loop away from the apparatus
against its resistance.
Muscles used: Abductor, hip-bending and leg-stretching muscles
F 5. Abducteur, en position assise
Position de départ: accrochez le bracelet à la cheville au câble
de traction inférieur. Mettez-vous assis à côté de l’appareil.
Posez le bracelet à la cheville sur la jambe éloignée de l’appa-
reil. Pliez la jambe proche de l’appareil.
Exécution du mouvement: éloignez la jambe portant le bracelet
de cheville contre la résistance de l’appareil.
Muscles sollicités: abducteur, muscle fléchisseur de la hanche,
muscle extenseur de la jambe
NL 5. Adductor flex zittend
Uitgangspositie: voetlus aan de onderste kabel haken. Zijwaarts
voor het apparaat gaan zitten. Voetlus aan het buitenste been
bevestigen. Het andere been buigen.
Beweging: het been met de voetlus tegen de weerstand in van
het apparaat weg bewegen.
Gebruikte spieren: adductoren, heupspieren en dijbeenspieren
E 5. Flexión del abductor, sentado
Posición inicial: colgar el estribo para el pie de la tracción por
cable inferior. Sentarse lateralmente respecto al aparato. Llevar
el estribo del pie hacia la pierna más alejada del aparato.
Doblar la pierna más cercana al aparato.
Movimiento: alejar del aparato la pierna con el estribo del pie
contra la resistencia.
Músculos trabajados: abductores, flexores de cadera, extensores
de pierna
I 5. Flessione abduttore da seduti
Posizione di partenza: agganciare la cinghia alla fune inferiore.
Sedere lateralmente all’attrezzo. Applicare la cinghia alla gam-
ba lontana dall’attrezzo. Flettere la gamba vicina all’attrezzo.
Esecuzione del movimento: allontanare dall’attrezzo la gamba
con la cinghia contrastando la resistenza.
Muscolatura sollecitata: abduttore, flessore del bacino, estensore
della gamba
PL 5. Odwodzenie w pozycji siedzącej
Pozycja wyjściowa: założyć pętlę na stopę na dolny wyciąg.
Usiąść bokiem do urządzenia. Założyć pętlę na stopę na ze-
wnętrzną nogę (oddaloną od urządzenia).
Wykonywanie ruchów: nogę z pętlą odprowadzamy w stronę
przeciwną do urządzenia.
Obciążone mięśnie: mięsień odwodzący, mięsień biodrowy, mię-
sień czworogłowy uda
P 5. Abdução e flexão, sentado
Posição inicial: enganche o laço para o no cabo de tracção
inferior. Sente-se de lado para o aparelho. Coloque o laço para o
pé na perna que estiver mais afastada do aparelho.
Execução do movimento: Faça força com a perna que tem o laço
para o pé, puxando-a para longe do aparelho.
Músculos trabalhados: abdutores, músculos flexores do quadril,
músculos tensores das pernas
DK 5. Abduktion, siddende
Udgangsstilling: Hægt fodstroppen fast i nederste kabeltræk. Sæt
dig med siden til maskinen. Sæt fodstroppen om det ben, som er
længst væk fra maskinen.
Øvelse: Træk benet med fodstroppen væk fra maskinen modsat
modstanden.
Muskler, der trænes: Abduktorer, hoftebøjere, benenes strække-
muskler
CZ 5. Posilování abduktoru vsedě
Výchozí poloha: Nožní pouto zahákněte za spodní lanový tah.
Posaďte se bokem k věži. Nožní pouto umístěte na nohu, vzdále-
nější od přístroje.
Provedení pohybu: Nohou s poutem unožte stranou proti odporu
zařízení.
Namáhané svalstvo: Abduktor, kyčelní ohýbače, napínače nohou
62
TA_MULTIGYM_Standard.indd 16 23.05.11 11:29
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