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D 18. Klappmesser mit gebeugten Beinen sitzend
Ausgangsposition: Sitz auf dem Auflagepolster. Die
Hände umfassen die Beinpolster. Hüft- und Kniege-
lenke sind in einem 90° Winkel gebeugt.
Bewegungsausführung: Streckbewegung der Hüfte
und der Kniegelenke. Danach beugen der Hüfte
und Knie in die Ausgangsposition.
Beanspruchte Muskulatur: Bauchmuskulatur, Hüft-
beuger, Beinstrecker
GB
18. Bent legs, jack-knife, seated
Starting position: Sit down on top of the bench. The hands grasp the leg
rest. The hip and knee joints are bent at a 90° angle.
Exercise: Stretching movement of the hips and knee joints. Then bend hips
and knees back into starting position.
Benefits: Stomach muscles, hip flexors, leg extensors
F
18. Rabattement assis les jambes penchées
Position initiale : Assis sur la planche capitonnée. Les mains empoignent
lesmanchons capitonnés pour les jambes. Hanches et genoux fléchis à
90°
Mouvement : Étendre les hanches et les genoux. Flechir ensuite hanches et
genoux dans la position initiale.
Muscles sollicités : Les abdominaux, muscles de flexion des hanches, mu-
scles d´extension des jambes
NL 18. Knipmes met gebogen benen zittend
Uitgangspositie: zitten op het steunkussen. De handen omvatten de been-
kussens. De heupen en knieën zijn 90° gebogen.
Bewegingsuitvoering: strekbeweging van de heupen en knieën. Daarna
de heupen en knieën terug in de uitgangspositie brengen.
Gebruikte spieren: buikspieren, heupbuigers, beenstrekkers
E 18. Posición en navaja sentada con piernas flexionadas
Posición inicial: sentarse sobre el extremo del asiento. Las manos agarran
el reposapiernas. Las articulaciones de la cadera y de las rodillas están
flexionadas en ángulo recto.
Movimiento: movimiento de extensión de la cadera y de las rodillas.
Después la cadera y las rodillas se flexionan a la posición inicial.
Músculos solicitados: abdominales, psoas-iliaco, cuádriceps
I 18. Jack-knife con le gambe piegate da seduti
Posizione di partenza: sedersi sull’imbottitura di sostegno. Le mani affer-
rano l’appoggio per le gambe. Le articolazioni del bacino e delle gambe
sono piegate a 90°.
Esecuzione del movimento: stirare il bacino e le ginocchia. Successiva-
mente flettere il bacino e le ginocchia nella posizione di partenza.
Muscolatura sollecitata: addominali, flessori del bacino, estensori delle
gambe
PL 18. „Scyzoryk“ z ugiętymi nogami,
z pozycji siedzącej
Pozycja wyjściowa: siadamy na ławce. Dłonie obejmują uchwyty pod
nogi. Biodra i kolana ugięte pod kątem 90°.
Wykonywanie ruchów: prostujemy biodra i kolana. Następnie uginamy
biodra i kolana do pozycji wyjściowej.
Obciążone mięśnie: mięśnie brzucha, mięsień biodrowo-lędźwiowy,
mięsień czworogłowy uda
P 18. Abdominal com encolhimento de pernas, sentado
Posição inicial: sente-se na prancha acolchoada. As mãos seguram no
apoio para as pernas. Dobre os quadris e os joelhos num ângulo de 90°.
Execução do movimento: estique os quadris e os joelhos. De seguida,
dobre os quadris e os joelhos, voltando à posição inicial.
Músculos trabalhados: músculos abdominais, músculos flexores do qua-
dril, músculos tensores das pernas
DK 18. Jackknives med bøjede ben, siddende
Udgangsstilling: Sæt dig bænken. Tag fat i benstøtterne med hæn-
derne. Hofte og knæ er bøjet i en 90° vinkel.
Øvelse: Stræk ud i hofte og knæ. Bøj så hofte og knæ tilbage til udgangs-
stillingen.
Muskler, der trænes: Mavemuskler, hoftebøjere, benenes strækkemuskler
CZ 18. Sklapovačky s pokrčenými nohami v sedu
Výchozí poloha: Poloha na zádech na polstrování lavice. Ruce se drží za
opěrky nohou. Kyčelní a kolenní klouby ohnuty v úhlu 90°.
Provedení pohybu: Protažení pánve a kolenních kloubů. Potom ohnutí
pánve a kolen do výchozí polohy.
Namáhané svalstvo: Břišní svalstvo, kyčelní ohýbače, napínače nohou
29 a
TA TORSO_2011_Standard.indd 29 10.06.11 11:17
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