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D 12. Crunch 1
Ausgangsposition: Rückenlage auf der Bank. Hüft-
und Kniegelenke sind gebeugt, die Füße befinden
sich auf den Beinpolstern. Fingerspitzen zeigen
zum Hinterkopf.
Bewegungsausführung: Der Oberkörper wird ein-
gerollt, leicht angehoben und danach wieder
gesenkt. Die Lenden wirbelsäule bleibt am Rücken-
polster. NICHT mit den Händen im Nacken ziehen.
Beanspruchte Muskulatur: Bauchmuskulatur
GB 12. Crunch 1
Starting position: Lie down on the bench. The hips and knees are bent.
The feet are placed on the leg rest. The tips of the fingers point towards
the back of the head.
Exercise: The upper torso is lifted, raised slightly and then lowered again.
The lower back remains lying on the bench. Do NOT pull the head up-
wards with the hands.
Benefits: Stomach muscles
F
12. Crunch 1
Position initiale : Allongé de dos sur le banc. Les articulations des hanches
et des genoux pliées, les pieds reposent sur les manchons capitonnés pour
les jambes. Les bouts des doigts sont orientés vers l’arrière de la tête.
Mouvement : Rouler le tronc, le lever légèrement puis le laisser redescendre.
ne pas lever la colonne vertébrale ni le bassin.Le bas de la colonne verté-
brale reste sur le coussin du siège. Ne PAS tirer avec les mains dans la
nuque.
Muscles sollicités : Les abdominaux
NL 12. Crunch 1
Uitgangspositie: ruglig op de bank. Heup- en kniegewrichten zijn gebo-
gen, de voeten bevinden zich op de beenkussens. De vingertoppen zijn
aan het achterhoofd.
Bewegingsuitvoering: het bovenlichaam wordt opgerold, lichtjes opgetild
en daarna weer naar beneden gelaten. De lenden blijven op het kussen.
NIET met de handen in de nek trekken.
Gebruikte spieren: buikspieren
E 12. Crunch 1
Posición inicial: tumbarse apoyando la espalda sobre el banco. Las
articulaciones de la cadera y de las rodillas están flexionadas, los pies
se encuentran sobre las almohadillas para las piernas. Las puntas de los
dedos de la mano se dirigen hacia la nuca.
Movimiento: el tronco se enrolla, se eleva ligeramente y después se vuelve
a la posición inicial. Las vértebras lumbares permanecen en contacto con
la almohadilla para la espalda. NO empujar la nuca con las manos.
Músculos solicitados: abdominales
I 12. Crunch 1
Posizione di partenza: distendersi con la schiena sulla panca. Le arti-
colazioni del bacino e delle ginocchia sono piegate, i piedi sono sul
cuscino di appoggio per le gambe. Le punte delle dita sono orientate
verso l’occipite.
Esecuzione del movimento: arrotolare il busto, sollevarlo leggermente e
poi riabbassarlo. La colonna vertebrale (zona lombare) rimane appog-
giata allo schienale. NON tirare la nuca con le mani.
Muscolatura sollecitata: addominali
PL 12. Brzuszki 1
Pozycja wyjściowa: kładziemy się na ławce na plecach. Biodra i kolana
ugięte, stopy znajdują się na uchwytach pod nogi. Czubki palców
skierowane są w stronę tyłu głowy.
Wykonywanie ruchów: „zwijamy“ tułów, lekko go unosimy i następnie
ponownie opuszczamy. Lędźwiowy odcinek kręgosłupa pozostaje na
ławce. NIE ciągnąć rękoma za kark.
Obciążone mięśnie: mięśnie brzucha
P 12. Crunch 1 (abdominais)
Posição inicial: deite-se de costas no banco. Dobre os joelhos e os quadris
e coloque os pés no apoio para as pernas. As pontas dos dedos apontam
para a nuca.
Execução do movimento: curve o tronco superior, elevando-o ligeiramente
e baixando-o novamente de seguida. Mantenha a coluna lombar assente
na prancha acolchoada. NÃO puxe o pescoço com as mãos.
Músculos trabalhados: músculos abdominais
DK 12. Crunch 1
Udgangsstilling: Læg dig ryggen bænken. Bøj hofte og knæ, og
placer fødderne på benstøtterne. Fingerspidserne vender ind mod bagho-
vedet.
Øvelse: Rul op med overkroppen, bøj den en smule fremad, og sænk
den igen. Lænden ikke løftes fra bænken. Du IKKE løfte nakken
op med hænderne.
Muskler, der trænes: Mavemuskler
CZ 12. Crunch 1
Výchozí poloha: Poloha na zádech na lavici. Kyčelní a kolenní klouby
ohnuty, chodidla položena na polstrování lavice. Prsty směřují k zátylku.
Provedení pohybu: Horní část těla se pokrčí, mírně nadzvedne a potom
opět spustí zpět. Bederní páteř zůstává na polstrování zádové opěrky.
NEPŘITAHUJTE se rukama v zátylku.
Namáhané svalstvo: Břišní svalstvo
21 a
TA TORSO_2011_Standard.indd 23 10.06.11 11:17
23


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