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D 20. Hüftstrecken aus der Bauchlage
Ausgangsposition: Bauchlage auf dem Auflagepolster.
Die Hüfte befindet sich auf Höhe der Knieauflage. Die
Hände fassen das Auflagepolster. Hüft- und Kniege-
lenke sind in einem 90° Winkel gebeugt.
Bewegungsausführung: Streckung der Hüfte und der
Kniegelenke. Danach beugen der Hüfte und Knie in
die Ausgangsposition
Beanspruchte Muskulatur: Gesäßmuskulatur, Rücken-
strecker, Beinbeuger
GB
20. Hip stretch, face down
Starting position: Lie facing the bench. Level hips with the knee support.
Grasp the board with both hands. Hips and knees bent at 90°.
Exercise: Straighten hips and knees and bend again into the starting
position.
Benefits: Seat muscles, back extensors, leg flexors
F 20.
Extension des hanches en partant du ventre
Position initiale : Couché, le ventre sur la planche, les hanches à hauteur
du repose-genoux. Les mains empoignent la planche. Hanches et genoux
forment un angle de 90°.
Mouvement : Étendre hanches et genoux, puis les plier pour les ramener
dans la position de départ.
Muscles sollicités : Muscles des fesses, d´extension du dos, de flexion des
jambes
NL 20. Heupen strekken vanuit buiklig
Uitgangspositie: buiklig op het steunkussen. De heupen bevinden zich ter
hoogte van de kniesteunen. De handen omvatten het steunkussen. Heupen
en benen zijn in een hoek van 90° gebogen.
Bewegingsuitvoering: strekken van de heupen en knieën. Daarna de heu-
pen en knieën terug in de uitgangspositie brengen.
Gebruikte spieren: bilspieren, rugstrekkers, beenbuigers
E 20. Estirar cadera en posición boca abajo
Posición inicial: boca abajo sobre el banco. La cadera se encuentra a
la altura del reposapiernas. Las manos se agarran al banco. Las articu-
laciones de la cadera y de la rodilla están flexionadas en ángulo recto.
Movimiento: estiramiento de la articulación de la cadera y de las rodillas.
Después se flexionan la cadera y las rodillas a la posición inicial
Músculos solicitados: glúteos, sacro lumbar, flexor
I 20. Stiramento del bacino sul ventre
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. 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: muscolatura dei glutei, estensori del dorso,
flessori delle gambe
PL 20. Prostowanie bioder leżąc na brzuchu
Pozycja wyjściowa: kładziemy się na ławce na brzuchu. Biodra znajdują
się na wysokości podpórki pod kolana. Dłonie chwytają ławkę. Biodra i
kolana są ugięte pod kątem 90°.
Wykonywanie ruchów: prostujemy biodra i kolana. Następnie uginamy
biodra i kolana do pozycji wyjściowej
Obciążone mięśnie: mięśnie pośladków, mięsień najszerszy grzbietu,
mięsień dwugłowy uda
P 20. Extensão dos quadris, de barriga para baixo
Posição inicial: deite-se de barriga para baixo sobre a prancha acolchoa-
da, de maneira que os quadris fiquem ao nível do apoio para os joelhos.
As mãos seguram na prancha acolchoada. 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 glúteos, músculo erector da espinha,
músculos flexores das pernas
DK 20. Hoftestræk, liggende maven
Udgangsstilling: Læg dig på maven bænken. Hoften er højde med
knæstøtten. Tag fat i bænken med hænderne. Hofte og knæ er bøjet i en
90° vinkel.
Øvelse: Stræk hofte og knæ. Bøj hofte og knæ tilbage til udgangsstil-
lingen.
Muskler, der trænes: Sædemuskler, rygstrækkere, benenes bøje-
muskler
CZ 20. Protahování kyčlí z polohy na břichu
Výchozí poloha: Poloha na břiše na polstrování lavice. Pánev umístěna ve
výši podpěry kolen. Ruce se přidržují polstrování lavice. 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: Hýžďové svalstvo, zádové svalstvo, ohýbače nohou
30 a
TA TORSO_2011_Standard.indd 31 10.06.11 11:18
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