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D 1. Dehnung des Rückenstreckers
Aus der Rückenlage die Beine anziehen und den Kopf Richtung Knie
führen. Die Hände fassen die Unterschenkel.
Gedehnte Muskulatur: Rückenstrecker und Gesäßmuskulatur
GB 1. Stretch exercise for the back muscles
In a tucked position, pull the knees upwards and move the head towards
the knees. The hands grasp the lower legs.
Benefits: Back and buttock muscles
F 1. Etirement des muscles dorsaux
Les jambes tendues, ramenez votre tête en direction des genoux, vos
mains s’agrippent derrière vos cuisses.
Muscles sollicités : Muscles dorsaux et muscles de l’assise
NL 1. Rekken voor de rugstrekker
Uit de rugpositie de benen aantrekken en het hoofd in richting knie voeren.
Effect: Rugstrekker en zitvlakspieren
E 1. Estiramiento para el extensor dorsal
En decúbito llevar las piernas y la cabeza hacia las rodillas. Las manos
arragadas a las piernas.
Efecto sobre: el extensor dorsal y la musculatura de los glúteos
I 1. Stiramento della muscolatura di stiramento
della schiena
Dalla posizione supina ritirare le gambe e portare la testa in direzione
delle ginocchia. Le mani prendono le gambe.
Effetto: muscolatura di stiramento della schiena e del bacino
PL 1. Rozciąganie mięśnia najszerszego grzbietu
Leżąc na plecach przyciągnąć nogi i unieść głowę w kierunku kolan.
Dłonie obejmują golenie.
Rozciągane mięśnie: mięsień najszerszy grzbietu i mięśnie pośladków
P 1. Alongar o músculo erector da espinha
Deitado de costas, dobre as pernas e leve a cabeça aos joelhos. Segure
as pernas com as mãos.
Músculos alongados: músculo erector da espinha e músculos glúteos
DK 1. Udstrækning af rygstrækkeren
Læg dig på ryggen, træk benene op mod brystet og løft hovedet hen mod
knæene. Hold fast med begge hænder om underbenet.
Muskulatur, der strækkes ud: Rygstrækker og sædemuskulatur
CZ 1. Protažení zádového natahovače
Z polohy na zádech přitáhněte nohy a hlavu veďte ve směru ke kolenům.
Ruce obepínají holeně.
Protahované svalstvo: Zádové natahovače a hýžďové svalstvo
TA_TERGO_2011_Standard.indd 7 10.06.11 12:19
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