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Ausgangsposition: Das Auflagepolster entspre-
chend der Oberschenkel länge justieren, so dass
der Ober schenkel knapp unterhalb des Becken-
knochens aufliegt und der Oberkörper noch frei
be weg lich ist. Die Füße stehen seit lich auf den
Boden rohren. Die Hände fassen die Halte griffe.
Die Beine werden durch die Beinpolster fixiert.
Bewegungsausführung: Die Hände hinter den
Kopf nehmen. Den Ober körper aus der Schräg-
stellung seitlich beugen und danach wieder
anheben. Nach den Übungswiederholungen Seiten wechsel.
Beanspruchte Muskulatur: seitliche Rumpfbeugemuskulatur, seitliche
Bauchmuskulatur
D 3. Oberkörper seitheben
Starting position: Adjust the back support pad for the lateral training.
Adjust the support pad according to the length of your upper leg so that
the upper leg lies just underneath the pelvic bone, and the upper part of
your body can be freely moved. Place your feet on the side of the bottom
tubes. Grip the handles with your hands. Secure your legs using the leg
pads.
Performance of movement: Place your hands behind your head. Bend
the upper part of your body from the oblique position to the side towards
the back support pad, then raise again. Change sides after the exercise
repetitions.
Action on: lateral torso flexor muscles
GB 3. Raise upper part of body to the side
Uitgangspositie: De beensteun op de lengte van uw dijbeen instellen,
zodat het dijbeen net onder het bekken op de steun ligt en het boven-
lichaam vrij beweegbaar is. De voeten staan zijwaarts op de bodemsteu-
nen. De handen pakken de handgrepen vast. De benen worden door de
beensteun ingeklemd.
Beweging: de handen achter het hoofd houden. Het bovenlichaam vanuit
de zijwaartse positie buigen en weer opheffen. Na de herhalingen van
zijde wisselen.
Werking: zijdelingse rompbuigspieren
NL 3. Zijwaarts opheffen van het bovenlichaam
Posición de salida: Ajustar los cojines de acuerdo con la longitud del
muslo, de manera que éste descanse justo por debajo de los huesos de
la pelvis y el busto todavía se pueda mover libremente. Los pies se co-
locan lateralmente sobre los tubos de la base. Las manos agarrando los
asideros. Las piernas quedan fijadas por los cojines.
Ejecución del movimiento: Poner las manos detrás de la cabeza. Desde la
posición oblicua, inclinar el busto y, después, volver a levantarlo. Después
de las repeticiones, cambiar de lado.
Acción sobre: La musculatura de inclinación lateral del busto
E 3. Levantamiento lateral del busto
Position initiale : adapter le coussin capitonné à la longueur des jambes
pour que la taille et le haut du corps soient libres. La hanche repose sur
le coussin, les pieds sont posés sur le pied du banc, et les jambes sont
maintenues par les rouleaux de mousse.
Mouvement : les mains derrière la tête, le haut du corps s’incline latérale-
ment et remonte dans la position initiale. Après une série de cet exercice,
changer de côté.
Muscles sollicités : muscles le long de la colonne vertébrale
F 3. Relèvement latéral du haut du corps
Posizione di partenza: Regolare il cuscino di appoggio in base alla
lunghezza delle cosce, in modo che la coscia poggi appena al di sotto
delle ossa del bacino e il busto sia ancora libero di muoversi. I piedi
poggiano lateralmente sul tubo a pavimento. Le mani afferrano le mano-
pole. Le gambe vengono bloccate dall’apposito cuscino per le gambe.
Esecuzione del movimento: Portate le mani dietro la nuca. Piegare late-
ralmente il busto dalla posizione obliqua, quindi sollevarsi nuovamente.
Dopo aver ripetuto l‘esercizio cambiare lato.
Effetto sui muscoli flessori laterali del busto
F 3. Sollevamento laterale del busto
23
TA_TERGO_2011_Standard.indd 16 10.06.11 12:20
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