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D 19. Beinrückheben
Ausgangsposition: Bauchlage auf dem Auflagepolster.
Die Hüfte befindet sich auf Höhe der Knieauflage. Die
Hände fassen das Auflagepolster. Hüfte und Beine
sind gestreckt.
Bewegungsausführung: Senken und heben der Beine
ergeben einen Bewegungszyklus.
Beanspruchte Muskulatur: Gesäßmuskulatur, Rücken-
strecker, Beinbeuger
GB
19. Leg lifts, backwards
Starting position: Lie facing the bench. Level hips with the knee support.
Grasp the board with both hands. Legs stretched.
Exercise: Raise the legs and then lower them again gently.
Benefits: Seat muscles, back extensors, leg flexors
F 19. Relever les jambes
Position initiale : Couché, le ventre sur la planche, les hanches à hauteur
du repose-genoux. Les mains empoignent la planche. Etendre hanches et
jambes.
Mouvement : Baisser et lever les jambes forment un cycle de mouvements.
Muscles sollicités : Muscles des fesses, muscles d´extension du dos,
muscles de flexion des jambes
NL 19. Benen achterwaarts optillen
Uitgangspositie: buiklig op het steunkussen. De heupen bevinden zich ter
hoogte van de kniesteunen. De handen omvatten het steunkussen. Heupen
en benen zijn gestrekt.
Bewegingsuitvoering: optillen en laten zakken van de benen resulteren in
een bewegingscyclus.
Gebruikte spieren: bilspieren, rugstrekkers, beenbuigers
E 19. Levantar las piernas hacia atrás
Posición inicial: apoyarse boca abajo sobre el banco. La cadera se en-
cuentra a la altura del reposapiernas. Las manos agarran el banco. La
cadera y las piernas están extendidas.
Movimiento: bajar y subir las piernas constituye un movimiento cíclico.
Músculos solicitados: glúteos, sacro lumbar, flexor
I 19. Sollevamento gambe
Posizione di partenza: distendersi con il ventre sull’imbottitura di sostegno.
Il bacino si trova all’altezza del supporto per le ginocchia. Le mani affer-
rano l’imbottitura di sostegno. Il bacino e le gambe sono distesi.
Esecuzione del movimento: il sollevamento e l’abbassamento delle gambe
formano un ciclo di movimento.
Muscolatura sollecitata: muscolatura dei glutei, estensori del dorso, fles-
sori delle gambe
PL 19. Unoszenie nóg do tyłu
Pozycja wyjściowa: kładziemy się na ławce na brzuchu. Biodra znajdują
się na wysokości podpórki pod kolana. Dłonie obejmują ławkę. Biodra i
nogi są wyprostowane.
Wykonywanie ruchów: cykl ruchów składa się z unoszenia i opuszczania
nóg.
Obciążone mięśnie: mięśnie pośladków, mięsień najszerszy grzbietu,
mięsień dwugłowy uda
P 19. Elevação das pernas, atrás
Posição inicial: deite-se de barriga para baixo sobre a prancha acol-
choada, de maneira que os quadris fiquem ao nível do apoio para os
joelhos. As mãos seguram na prancha acolchoada. Estique os quadris e
as pernas.
Execução do movimento: baixe e eleve as pernas, formando um ciclo de
movimentos.
Músculos trabalhados: músculos glúteos, músculo erector da espinha,
músculos flexores das pernas
DK 19. Benløft, bagud
Udgangsstilling: Læg dig på maven bænken. Hoften er højde med
knæstøtten. Tag fat i bænken med hænderne. Hofte og ben skal være
strakte.
Øvelse: Sænk og løft benene igen.
Muskler, der trænes: Sædemuskler, rygstrækkere, benbøjere
CZ 19. Zvedání nohou dozadu
Výchozí poloha: Poloha na břiše na polstrování lavice. Pánev umístěna
ve výši podpěry kolen. Ruce se přidržují polstrování lavice. Pánev a nohy
nataženy.
Provedení pohybu: Pokládání a zvedání nohou udává cyklus pohybu.
Namáhané svalstvo: Hýžďové svalstvo, zádové svalstvo, ohýbače nohou
30 a
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