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Ausgangsposition: wie Übung 1
Bewegungsausführung: wie Übung 1, je-
doch beim Auf richten den Ober rper lang-
sam wechselseitig nach links und rechts
drehen.
Beanspruchte Muskulatur: wie Übung 1,
zusätzlich die schräge Bauchmuskulatur
D 2. Oberkörper rückheben mit Drehung
Pozycja wyjściowa: jak ćwiczenie 1
Wykonywanie ruchów: jak ćwiczenie 1, jednak podczas podnoszenia tułów
skręcać powoli na przemian w lewo i w prawo.
Obciążone mięśnie: jak ćwiczenie 1, dodatkowo mięśnie skośne brzucha
PL 2. Unoszenie tułowia tyłem z rozciąganiem
Posição inicial: como o exercio 1
Execução do movimento: como o exercio 1, mas aqui, ao elevar o tronco,
rode-o lentamente quer para a esquerda quer para a direita.
Músculos trabalhados: como no exercício 1, incluindo os músculos abdominais
oblíquos
P 2. Elevar o tronco com rotação
Udgangsposition: som øvelse 1
Bevægelse: som øvelse 1, drej afvigende overkroppen langsomt skiftevis mod
venstre og højre, når overkroppen rettes op.
Belastet muskulatur: som øvelse1, derudover de sk mavemuskler
DK 2. Tilbagetræk af overkroppen med drej
Výchozí poloha: jako cvičení 1
Provedení pohybu: jako cvení 1, avšaki napříme horní části la pomalé
otočení střídavě vlevo a vpravo.
Namáhané svalstvo: jako cviče 1, dodatečně šikmé břišní svalstvo
CZ 2. Zpětné zvedání horní části těla s otočením
Starting position: as Exercise 1
Performance of movement: as Exercise 1, but slowly rotate the upper part
of your body to the left and right on both sides.
Action on: as Exercise 1, also the back rotator muscles
GB 2. Raise the upper body, with rotation
Position initiale : comme dans le premier exercice.
Mouvement : comme dans le premier exercice pour le début du mouve-
ment, mais lors du redressement tourner doucement le haut du corps vers
la droite et vers la gauche.
Muscles sollicités : en complément de l’exercice numéro 1 pour les muscles
de rotation du tronc
F 2. Relèvement oblique du haut du corps
Uitgangspositie: zie oefening 1.
Beweging: zie oefening 1, echter bij het oprichten van het bovenlichaam
langzaam afwisselend naar links en rechts draaien.
Werking: zie oefening 1, tevens de rugdraaispieren
NL 2. Oplichten van het bovenlichaam met draaiing
Posición de salida: como el ejercicio 1.
Ejecución del movimiento: como en el ejercicio 1, pero durante el levan-
tamiento, girar el busto lentamente de izquierda a derecha alternativa-
mente.
Acción sobre: como en el ejercicio 1, añadiendo la rotación de la espalda
E 2. Levantamiento del busto con rotación
Posizione di partenza: come esercizio 1
Esecuzione del movimento: come esercizio 1, però durante il sollevamen
to
ruotare il busto lentamente in modo alternato verso sinistra e verso destra.
Effetto: come esercizio 1, e inoltre sui muscoli natatori della schiena
I 2. Sollevamento posteriore del busto
23 a
TA_TERGO_2011_Standard.indd 15 10.06.11 12:20
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