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D 1. Dehnung für den Rückenstrecker
Aus der Rückenlage die Beine anziehen und den Kopf Richtung Knie füh-
ren. Die Hände fassen die Unter schenkel.
Gedehnte Muskulatur: Rückenstrecker und Gesäß muskulatur
GB 1. Stretching for the back extensor muscle
Draw up your legs from the back position, and push your head towards
your knee. Grip the lower legs with your hands.
Action on: Back extensor muscle and gluteal musculature
F 1. Etirement des muscles dorsaux
Les jambes tendues, ramenez votre tête en direction des genoux, vos
mains s’agrippent derrière vos cuisses.
Muscles sollicités : muscles dorsaux et muscles de l’assise
NL 1. Stretchen van de rugstrekkers
In ruglig de benen optrekken en het hoofd naar de knieën brengen. De
handen omvatten de onderbenen.
Gestretchte spieren: rugstrekkers en bilspieren
E 1. Estiramiento de los músculos dorsales
Con la espalda apoyada en el suelo recoger y sujetar las piernas y
mover la cabeza hacia las rodillas. Las manos agarran las piernas.
Músculos solicitados: dorsales y glúteos
I 1. Stiramento degli estensori dorsali
In posizione supina tirare a le gambe e portare la testa in direzione
delle ginocchia. Le mani afferrano le gambe.
Muscolatura sollecitata: estensori del dorso e muscolatura dei glutei
PL 1. Rozciąganie prostownika grzbietu
Leżąc na brzuchu przyciągamy nogi i prowadzimy głowę w kierunku
kolan. Dłonie obejmują golenie.
Rozciągane mięśnie: prostownik grzbietu i mięśnie pośladków
P 1. A longar o músculo erector da espinha
Deitado de costas, dobre as pernas e leve a cabeça aos joelhos. Segure
as pernas com as mãos.
Músculos alongados: músculo erector da espinha e músculos glúteos
DK 1. Udspænding af rygstrækkeren
Læg dig ryggen, træk benene til dig og før hovedet op mod knæet.
Tag fat i underbenene med hænderne.
Muskler, der udspændes: Rygstrækkere og sædemuskler
CZ 1. Protažení zádového natahovače
Z polohy na zádech přitáhněte nohy a hlavu veďte ve směru ke kolenům.
Ruce obepínají holeně.
Protahované svalstvo: Zádové natahovače a hýžďové svalstvo
TA VARIO_2011_Standard.indd 12 16.06.11 09:42
12


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