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D 14. Sit-ups auf dem Schrägbrett
Ausgangsposition: Stellen Sie die Fußpolster entspre-
chend Ihrer Unterschenkellänge ein. Die Füße werden
hinter den Fußpolstern fixiert und der Oberkörper in
Rücklage gebracht. Die Fingerspitzen zeigen zum
Hinterkopf.
Bewegungsausführung: Oberkörper aufrichten und
senken. NICHT mit den Händen im Nacken ziehen.
Beanspruchte Muskulatur: Bauchmuskulatur, Hüftbeu-
ger, Beinstrecker
GB
14. Sit-ups on inclined bench
Starting position: Adjust the foot rest to suit the length of your lower thigh.
Lock the feet behind the foot rests and lower your body into a reclining
position. The tips of the fingers point towards the back of the head.
Exercise: Raise the upper body and lower again. Do NOT pull the head
upwards with the hands.
Benefits: Stomach muscles, hip flexors, leg extensors
F 14. Relevé de buste sur la planche abdominale
Position initiale : Réglez les mousses cale-pieds en fonction de la longueur
de vos jambes. Calez bien vos pieds puis inclinez votre buste en arrière,
vos mains sur la nuque. Les bouts des doigts sont orientés vers l’arrière
de la tête.
Mouvement : Redressez le buste. Répétez l’exercice. Ne PAS tirer avec
les mains dans la nuque.
Muscles sollicités : Les abdominaux, les ischios jambes
NL 14. Sit-ups op de schuine bank
Uitgangspositie: stel de voetkussens in overeenstemming met de lengte van
uw onderbenen in. De voeten worden achter de voetkussens gefixeerd en
het bovenlichaam wordt in ruglig gebracht. De vingertoppen zijn aan het
achterhoofd.
Bewegingsuitvoering: het bovenlichaam oprichten en laten zakken. NIET
met de handen in de nek trekken.
Gebruikte spieren: buikspieren, heupbuigers, beenstrekkers
E 14. Sit-ups en el banco inclinado
Posición inicial: ajuste el reposapiés de acuerdo a la longitud de sus
piernas. Los pies se sujetan detrás de los reposapiés y el tronco se coloca
apoyando la espalda en el banco. Las puntas de los dedos de la mano
se dirigen hacia la nuca.
Movimiento: levantar y bajar el tronco. NO empujar la nuca con las
manos.
Músculos solicitados: abdominales, psoas-iliaco, cuádriceps
I 14. Sit-up sulla panca inclinata
Posizione di partenza: Regolare l’appoggio per i piedi a seconda della
lunghezza delle proprie gambe. Tenere fermi i piedi dietro l’appoggio
ed inclinare il busto all’indietro. Le punte delle dita sono orientate verso
l’occipite.
Esecuzione del movimento: raddrizzare il busto e riabbassarlo. NON
tirare la nuca con le mani.
Muscolatura sollecitata: addominali, flessori del bacino, estensori delle
gambe
PL 14. Brzuszki na ławce skośnej
Pozycja wyjściowa: ustawić uchwyty pod stopy odpowiednio do długości
naszych ud. Stopy unieruchamiamy w uchwytach i kładziemy się na ple-
cach. Czubki palców skierowane w stronę tylnej części głowy.
Wykonywanie ruchów: podnosimy i opuszczamy tułów. NIE ciągnąć
rękoma za kark.
Obciążone mięśnie: mięśnie brzucha, mięsień biodrowo-lędźwiowy,
mięsień czworogłowy uda
P 14. Abdominais tradicionais sobre prancha inclinada
(Sit-up)
Posição inicial: ajuste o apoio dos pés de acordo com o comprimento das
pernas. Prenda os pés atrás do respectivo apoio e incline o tronco para
trás. As pontas dos dedos apontam para a nuca.
Execução do movimento: eleve e baixe o tronco. NÃO puxe o pescoço
com as mãos.
Músculos trabalhados: músculos abdominais, músculos flexores do qua-
dril, músculos tensores das pernas
DK 14. Situps skrå bænk
Udgangsstilling: Indstil fodstøtterne i forhold til længden dine under-
ben. Fikser fødder bagved støtterullerne og læg dig med ryggen
bænken. Fingerspidserne peger ind mod baghovedet.
Øvelse: Løft overkroppen og sænk den igen. Du må IKKE løfte nakken op
med hænderne.
Muskler, der trænes: Mavemuskler, hoftebøjere, benenes strækkemuskler
CZ 14. Sit-up na šikmé lavici
Výchozí poloha: Nastavte si polstrované opěrky nohou v souladu s délkou
Vašich holení. Nohy opřete za polstrovanými opěrkami a horní částí těla
se položte dozadu. Špičky prstů směřují k zátylku.
Provedení pohybu: Vztyčte a spusťte dolů horní část těla. NEPŘITAHUJTE
se rukama v zátylku.
Namáhané svalstvo: Břišní svalstvo, kyčelní ohýbače, napínače nohou
29 a
TA TORSO_2011_Standard.indd 25 10.06.11 11:17
25


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