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D 3. Dehnung für den Hüftbeuger
In weiter Schrittstellung einen Fuß auf einen Hocker stellen. Beide
Fußspitzen zeigen nach vorne. Zum Abstützen können die Hände auf
das gebeugte Knie gelegt werden. Das gebeugte Knie zusammen mit der
Hüfte langsam nach vorne schieben. An schließend Seitenwechsel.
Gedehnte Muskulatur: Hüftbeuger
GB 3. Stretching for the hip flexor muscle
With legs wide apart, place one foot on a stool. Both feet should point
forward. Your hands may be placed on the bent knee for support. Slowly
slide the bent knee forward together with your hip. Then change sides.
Action on: Hip flexor muscle
F 3. Etirement du fléchisseur des hanches
Toujours face à une chaise, placez un pied sur l ‘assise, les deux pointes
de pieds vers l’avant. Les deux mains peuvent venir en appui sur le ge-
nou plié. Fléchissez votre genou et poussez votre hanche vers l’avant.
Changez de côté.
Muscles sollicités : fléchisseur des hanches
NL 3. Stretchen voor de heupbuigers
In schredestand een voet op een krukje zetten. De toppen van de tenen
van beide voeten wijzen naar voren. Als ondersteuning kunnen de
handen op de geplooide knie gelegd worden. De geplooide knie samen
met de heup langzaam naar voren verplaatsen. Daarna verwisselen van
kant.
Gestretchte spieren: heupbuigers
E 3. Estiramiento del psoas iliaco
En posición de avance, colocar un pie sobre un taburete. Las dos puntas
de los pies se colocan mirando hacia delante. Para apoyarse se pueden
colocar las manos sobre la rodilla flexionada. Desplazar lentamente
hacia delante la rodilla flexionada junto con la cadera. Después cambiar
de lado.
Músculos solicitados: psoas iliaco
I 3. Stiramento dei flessori del bacino
Facendo un passo lungo appoggiare un piede su un seggiolino. Le punte
di entrambi i piedi puntano in avanti. Le mani possono essere poggiate
sul ginocchio piegato. Spostare lentamente in avanti il ginocchio piegato
assieme al bacino. Successivamente cambiare lato.
Muscolatura sollecitata: flessori del bacino
PL 3. Rozciąganie mięśnia biodrowego
W szerokim rozkroku ustawić stopę na stołku. Palce obydwu stóp ski-
erowane do przodu. Dla podparcia się można położyć dłonie na
ugiętym kolanie. Ugięte kolano razem z biodrami przesuwamy powoli
do przodu. Następnie zmieniamy strony.
Rozciągane mięśnie: mięsień biodrowy
P 3. Alongar os músculos flexores do quadril
Coloque um sobre um banco pequeno, mantendo a outra perna
afastada para trás. As pontas dos dois pés apontam para a frente. Para
se apoiar, pode colocar as mãos sobre o joelho dobrado. Empurre,
lentamente, o joelho dobrado e os quadris para a frente. De seguida,
repita para o outro lado.
Músculos alongados: músculos flexores do quadril
DK 3. Udspænding af hoftebøjeren
Stil dig i god afstand fra en skammel og placer den ene fod på skamlen.
Begge tåspidser skal pege fremad. Du kan støtte med hænderne ved at
lægge dem det bøjede knæ. Skub det bøjede knæ plus hoften lang-
somt fremad. Skift så side.
Muskler, der udspændes: Hoftebøjere
CZ 3. Protažení kyčelního natahovače
V delším nakročeném postoji postavte nohu na sedačku. Obě špičky
chodidel směřují dopředu. K opření lze obě ruce položit na ohnuté ko-
leno. Ohnuté koleno spolu s pánví posuňte pomalu dopředu. Následně
změna strany.
Protahované svalstvo: Kyčelní ohýbače
TA VARIO_2011_Standard.indd 14 16.06.11 09:43
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