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Pozycja wyjściowa: ustawić przyrząd odpowiednio do długości uda tak,
aby uda przylegały do przyrządu nieco poniżej kości miednicy i aby
tułów miał swobodę ruchu. Stopy ustawiamy bokiem na dolnych rurkach.
Dłonie obejmują uchwyty. Nogi blokujemy w uchwytach.
Wykonywanie ruchów: dłonie ułożyć za głową. Tułów z pozycji skośnej
ugiąć w bok i ponownie unieść. Po wykonaniu danej ilości powtórzeń
zmienić stronę.
Obciążone mięśnie: boczne mięśnie zginające tułowia, boczne mięśnie
brzucha
PL 3. Unoszenie tułowia bokiem
Posição inicial: ajuste o apoio acolchoado de acordo com o comprimento
das suas pernas, de modo que as coxas fiquem apoiadas ligeiramente
por baixo do osso pélvico, garantindo a liberdade de movimentos do
tronco. Os pés devem estar lateralmente apoiados sobre os tubos da
base. Segure nas pegas com as mãos. As pernas ficam fixas no respec-
tivo apoio acolchoado.
Execução do movimento: coloque as mãos atrás da cabeça. Desde a
posição oblíqua, incline o tronco lateralmente e volte a elevá-lo. Depois
de executar as repetições do exercício, troque de lado.
Músculos trabalhados: músculos flexores laterais da coluna vertebral,
músculos abdominais laterais
P 3. Elevar o tronco lateralmente
Udgangsposition: Juster støttepuden efter lårets længde, låret støttes
lige under bækkenknoglen, og overkroppen kan bevæges frit. Fødderne
står tværs apparatets fod. Hænderne holder fast om håndtagene.
Benene fikseres med benstøtten.
Bevægelse: Placer hænderne bag hovedet. Overkroppen bøjes fra den
skrå stilling mod siden og løftes igen. Skift side efter at have gentaget
øvelsen nogle gange.
Belastet muskulatur: Bøjemusklerne i siden, mavemusklerne i siden
DK 3. Sideløft af overkroppen
Výchozí poloha: Polstrované opěrky nohou nastavte v souladu s délkou ste-
hen, takže stehna přiléhají těsně pod pánevními kostmi a horní částí těla
lze volně pohybovat. Chodidly stojíte bočně na podlahových trubkách.
Rukama uchopte rukojeti. Nohy jsou fixovány polstrovanými opěrkami
nohou.
Provedení pohybu: Ruce dejte vzadu za hlavu. Horčást těla z šikmé
polohy ohněte do strany a potom opět zvedněte. Po opakování cviku
změňte stranu.
Namáhané svalstvo: Boční ohybové svalstvo trupu, boční břišní svalstvo
CZ 3. Boční zvedání horní části těla
TA_TERGO_2011_Standard.indd 17 10.06.11 12:20
17


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