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D 17. Beckenheben
Ausgangsposition: Rückenlage auf dem Auflage-
polster. Die Hände umfassen die Beinpolster. Die Hüf-
te ist um 90° gebeugt, die Beine sind fast gestreckt
und sind senkrecht.
Bewegungsausführung: Becken anheben und wieder
senken. Beine dabei senkrecht halten.
Beanspruchte Muskulatur: Bauchmuskulatur
GB
17. Pelvis lift
Starting position: Lie down on the padded surface. The hands grasp the leg
rest. The hips are bent at 90°, the legs are almost stretched in the vertical
position.
Exercise: Raise and lower the pelvis area. Keep the legs in the vertical
position.
Benefits: Stomach muscles
F 17.
Lever de bassin
Position initiale : Allongez-vous, votre dos sur la planche capitonnée. Vos
mains empoignent les manchons en mousse.La hanche est penchée à 90°,
les jambes étant presque en extension et à la verticale.
Mouvement : Relevez vos jambes et le bassin légèrement. Fléchissez vos
genoux et revenez ensuite en position initiale.
Muscles sollicités : Abdominaux
NL 17. Bekken optillen
Uitgangspositie: ruglig op het steunkussen. De handen omvatten de been-
kussens. De heupen bevinden zich in een hoek van 90°, de benen zijn
bijna gestrekt en verticaal.
Bewegingsuitvoering: bekken optillen en weer laten zakken. Benen daar-
bij verticaal houden.
Gebruikte spieren: buikspieren
E 17. Levantar la pelvis
Posición inicial: apoyar la espalda sobre el asiento. Las manos agarran
el reposapiernas. La cadera está flexionada en ángulo recto, las piernas
están casi extendidas y en posición vertical.
Movimiento: levantar la pelvis y volverla a bajar. Mantener las piernas
en posición vertical.
Músculos solicitados: abdominales
I 17. Sollevamento del bacino
Posizione di partenza: distendersi con la schiena sull’imbottitura di so-
stegno. Le mani afferrano l’appoggio per le gambe. Il bacino è piegato a
90°, le gambe sono quasi distese e in posizione verticale.
Esecuzione del movimento: sollevare il bacino e riabbassarlo tenendo
contemporaneamente le gambe in posizione verticale.
Muscolatura sollecitata: addominali
PL 17. Unoszenie miednicy
Pozycja wyjściowa: kładziemy się na ławce na plecach. Dłonie obejmują
uchwyty pod nogi. Uginamy biodra pod kątem 90°, nogi prawie wy-
prostowane i wyciągnięte do pozycji pionowej.
Wykonywanie ruchów: unosimy miednicę i ponownie opuszczamy. Nogi
trzymamy przy tym w pozycji pionowej.
Obciążone mięśnie: mięśnie brzucha
P 17. Elevação da bacia
Posição inicial: deite-se de costas sobre a prancha acolchoada. As mãos
seguram no apoio para as pernas. Dobre os quadris a 90°, estique as
pernas, mas não totalmente, e mantenha-as na vertical.
Execução do movimento: eleve e baixe a bacia. Mantenha as pernas na
vertical.
Músculos trabalhados: músculos abdominais
DK 17. Bækkenløft
Udgangsstilling: Læg dig ryggen bænken. Tag fat i benstøtterne
med hænderne. Bøj hoften 90°, benene skal være svagt bøjede i lodret
stilling.
Øvelse: Løft bækkenet og sænk det igen. Benene skal være lodrette.
Muskler, der trænes: Mavemuskler
CZ 17. Zvedání pánve
Výchozí poloha: Poloha na zádech na polstrování lavice. Ruce se drží za
opěrky nohou. Kyčle ohnuty v úhlu 90°, nohy téměř nataženy a kolmo
zvednuty.
Provedení pohybu: Zvedněte pánev a opět ji spusťte dolů. Nohy přitom
držte kolmo.
Namáhané svalstvo: Břišní svalstvo
21 a
TA TORSO_2011_Standard.indd 28 10.06.11 11:17
28


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