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D 16. Beinheben gebeugt
Ausgangsposition: Rückenlage auf dem Auflagepol-
ster. Die Hände umfassen die Beinpolster. Die Beine
sind in den Kniegelenken 90° gebeugt.
Bewegungsausführung: Becken aufrichten, Lenden-
wirbelsäule einrollen, Knie zum Oberkörper anheben
und wieder absenken.
Beanspruchte Muskulatur: Bauchmuskulatur
GB 16.
Knee upward pull
Starting position: Lie down on the padded surface. The hands grasp the
leg rest. The legs are bent to a 90° angle at the knees.
Exercise: Raise pelvis, raise lower back, lift knees towards upper body
and lower again.
Benefits: Stomach muscles
F 16. ???
Position initiale : Allongé de dos sur la planche capitonnée. Les mains
empoignentles manchons pour jambes. Cellesci sont fléchies à 90° aux
genoux.
Mouvement : Redresser le bassin, enrouler le bas de la colonne vertébrale,
lever le genou vers le haut du corps et l’abaisser à nouveau.
Muscles sollicités : Abdominaux
NL 16. Benen optillen gebogen
Uitgangspositie: ruglig op het steunkussen. De handen omvatten de been-
kussens. De knieën zijn 90° gebogen.
Bewegingsuitvoering: bekken oprichten, lendenwervelkolom oprollen,
knieën tot het bovenlichaam optillen en weer laten zakken.
Gebruikte spieren: buikspieren
E 16. Levantar las piernas flexionadas
Posición inicial: apoyar la espalda sobre el asiento. Las manos agarran
el reposapiernas. Las piernas están flexionadas en ángulo recto por las
rodillas.
Movimiento: alzar la pelvis, enrollar las vértebras lumbares, levantar las
rodillas hacia el tronco y volver a bajarlas.
Músculos solicitados: abdominales
I 16. Sollevamento a gambe piegate
Posizione di partenza: distendersi con la schiena sull’imbottitura di
sostegno. Le mani afferrano l’appoggio per le gambe. Le gambe sono
piegate a 90° a livello delle ginocchia.
Esecuzione del movimento: raddrizzare il bacino, arrotolare la colonna
vertebrale (zona lombare), sollevare le ginocchia verso il busto e riab-
bassarle.
Muscolatura sollecitata: addominali
PL 16. Unoszenie ugiętych nóg
Pozycja wyjściowa: kładziemy się na ławce na plecach. Ręce obejmują
uchwyty pod nogi. Nogi uginamy w kolanach pod kątem 90°.
Wykonywanie ruchów: unosimy miednicę, zwijamy lędźwiowy odcinek
kręgosłupa, unosimy kolana do tułowia i ponownie opuszczamy.
Obciążone mięśnie: mięśnie brzucha
P 16. Elevação das pernas dobradas
Posição inicial: deite-se de costas sobre a prancha acolchoada. As mãos
seguram no apoio para as pernas. Dobre os joelhos a 90°.
Execução do movimento: eleve a bacia, encurve a coluna lombar, levante
os joelhos para o tronco e volte a baixá-los.
Músculos trabalhados: músculos abdominais
DK 16. Benløft med bøjede ben
Udgangsstilling: Læg dig ryggen bænken. Tag fat i benstøtterne
med hænderne Bøj knæene 90°.
Øvelse: Løft op i bækkenet, rund den nederste del af rygsøjlen, løft
knæene op mod overkroppen og sænk dem igen.
Muskler, der trænes: Mavemuskler
CZ 16. Zvedání pokrčených nohou
Výchozí poloha: Poloha na zádech na polstrování lavice. Ruce se drží za
opěrky nohou. Nohy pokrčeny v kolenou po úhlem 90°.
Provedení pohybu: Nadzvedněte pánev, přitáhněte bederní páteř, kolena
zvedněte k horní části těla a opět spusťte zpět.
Namáhané svalstvo: Břišní svalstvo
21 a
TA TORSO_2011_Standard.indd 27 10.06.11 11:17
27


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