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D 3. Dehnung des Hüftbeugers
In weiter Schrittstellung einen Fuß auf einen Hocker stellen. Beide Fuß-
spitzen zeigen nach vorne. Zum Abstützen können die Hände auf das ge-
beugte Knie gelegt werden. Das gebeugte Knie zusammen mit der Hüfte
langsam nach vorne schieben. An schließend Seitenwechsel.
Gedehnte Muskulatur: Hüftbeuger
GB 3. Stretch exercise for the hips
Place one foot flat on a stool in front of you using a wide stance. Both
feet pointing forward. For additional support the hands might rest on the
bent knee. Now move the bent knee and the hips slowly forward. Then
change the leg.
Benefits: hips
F 3. Etirement du fléchisseur des hanches
Toujours face à une chaise, placez un pied sur l’assise, les deux pointes
des pieds vers l’avant.
Les deux mains peuvent venir en appui votre genou plié. Fléchissez votre
genou et poussez votre hanche vers l’avant. Changez de côté.
Muscles sollicités : fléchisseur des hanches
NL 3. Rekken voor de heupbuiger
In wijde stappositie een voet op een kruk zetten. Bijde voetspitsen wijzen
naar voren. Voor het evenwicht kunnen de handen op de gebuigde knie
worden gelegd. De gebuigde knie tesamen met de heup lanzaam naar
voren schuiven. Dan zijde wisselen.
Effect: heupbuiger.
E 3. Estiramiento para el flexor de la cadera
Colocar, con un paso largo, un pie sobre un taburete. Las dos puntas de
los pies indican hacia adelante. Para apoyarse se pueden colocar las
manos sobre la rodilla doblada. Empujar la rodilla doblada, con la
cadera, lentamente hacia adelante. A continuación, repetir el ejercicio
con el otro lado.
Efecto sobre: el flexor de la cadera
I 3. Stiramento della muscolatura dell‘articolazione
del bacino
Con un passo lungo appoggiare un piede su un seggiolino. Ambedue le
punta dei piedi puntano in avanti. Come aiuto si possono appoggiare le
mani sul ginocchio piegato. Spostare lentamente in avanti il ginocchio
piegato e i fianchi. Poi cambiare la gamba.
Effetto: muscolatura dell‘articolazione del bacino
PL 3. Rozciąganie mięśnia biodrowo-lędźwiowego
Stojąc w szerokim rozkroku postawić jedną stopę na stołek. Palce
obydwu nóg skierowane do przodu. W celu podparcia się można
ułożyć dłonie na ugięte kolano. Ugięte kolano wraz z biodrami powoli
przesuwać do przodu. Następnie zmieniamy stronę.
Rozciągane mięśnie: mięsień biodrowo-lędźwiowy
P 3. Alongamento dos músculos flexores do quadril
quadrilColoque um pé sobre um banco pequeno, mantendo a outra perna
afastada para trás. As pontas dos dois pés apontam para a frente. Para
se apoiar, pode colocar as mãos sobre o joelho dobrado. Empurre, len-
tamente, o joelho dobrado e os quadris para a frente. De seguida, repita
com a outra perna.
Músculos alongados: músculos flexores do quadril
DK 3. Udstrækning af hoftebøjeren
Sæt den ene fod på en skammel med fødderne i en stor skridtafstand fra
hinanden. Tåspidserne begge fødder peger fremad. Hvis du vil, kan
du lægge begge hænder det bøjede knæ. Skub langsomt det bøjede
knæ og hoften fremad. Skift side.
Muskulatur, der strækkes ud: Hoftebøjer
CZ 3. Protažení kyčelního ohýbače
V delším nakročeném postoji postavte nohu na sedačku. Obě špičky cho-
didel směřují dopředu. K opření lze obě ruce položit na ohnuté koleno.
Ohnuté koleno spolu s pánví posuňte pomalu dopředu. Návazně vyměňte
stranu.
Protahované svalstvo: Kyčelní ohýbače
TA_TERGO_2011_Standard.indd 9 10.06.11 12:19
9


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