Manual Kettler Vario - 07411-550 (page 17 of 36) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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D Übung 1 - 4 Oberkörperrückheben

Ausgangsposition: Das Gerät standsicher aufstellen. Beinauflagepolster

für das Rückentraining einstellen. Das Beinauflagepolster entsprechend

der Ober schenkel länge justieren, so dass die Oberschenkel knapp un-

terhalb der Beckenknochen aufliegen und der Oberkörper noch frei be-

weglich ist. Die Füße stehen auf den Bodenrohren. Die Hände fassen die

Halte griffe. Die Beine werden durch die Beinpolster fixiert.

Bewegungsausführung: Die abgebildeten 4 Übungsvarianten stel-

len die Rücken übungen in der Reihenfolge ihrer Belastungsintensität

(Armhaltung) dar. Anfänger und bewegungsunsichere Personen können

zur Unterstützung der Bewegung die Haltegriffe fassen. Fortgeschrittene

nehmen beim Training die Hände in den Nacken oder in Über-Kopf-

Position. Der Oberkörper wird aus der Schrägstellung langsam nach

vorne gebeugt bis die waagerechte Endposition erreicht ist. Danach

den Oberkörper wieder aufrichten bis zur Körperstreckung, jedoch kei-

nesfalls in die Überstreckung. Die Wirbelsäule bildet mit der Beinachse

eine Linie. Den Rücken während der gesamten Bewegungsausführung

gerade halten.

Beanspruchte Muskulatur: Rückenstreckmuskulatur, oberer Rücken,

Ge säß muskulatur, Muskulatur der Oberschenkelrückseite

GB Exercise 1 - 4 Raise the upper body

Starting position: Adjust the length of your upper leg so that your upper

legs lie just below the pelvic bone and the upper part of your body can

still be freely moved. Place your feet on the bottom tubes. Grip the han-

dles and secure your legs by means of the leg pads.

Performing the movements: The following 4 exercise variations represent

the back exercises in the sequence of their loading intensity (arm posi-

tion). Beginners and people with hesitant movements may grip the

support their movement. The more advanced should place their hands

on the neck or in the over-head position during training. Slowly bend

your upper body forward out of the oblique position until the horizontal

end position is reached. Then straighten your upper body again until the

body is stretched, but do not strain. The vertebral column forms one line

with the leg axis. Keep your back straight throughout these movements.

Action on: Back extensor, gluteal and back of the upper leg muscles

F Exercice 1 - 4 Relevement du haut du corps

Position initiale : installer l’appareil pour qu‘il soit bien stable . Ajuster

la partie capitonnée pour les jambes en fonction de la grandeur des

cuisses, de manière à ce que les cuisses reposent plus bas que les os du

bassin. Les pieds reposent sur les marches pieds, les mains saisissent les

poignées, les jambes sont fixées par la partis capitonnée.

Mouvement : Ce qui fait varier les 4 exercices suivants c’est l’intensité

de l’effort que vous fournirez en changeant la position des bras. Pour

soutenir le mouvement, les débutants et les personnes qui manquent de

confiance dans leurs mouvement, saisissent les poignées, les personnes

bien entraînées croisent les mains sur la nuque ou derrière la tête. A

partir de la position oblique, incliner lentement le tronc vers l’avant,

jusqu’à atteindre la position horizontale. Redresser ensuite le tronc

jusqu’à ce que le corps soit en extension sans toutefois aller au delà, la

colonne vertébrale doit former une ligne avec l’axe des jambes. Garder

le dos bien droit tout le long de l’exercice.

Muscles sollicités : les dorsaux, les muscles des fesses, les muscles des

cuisses

TA VARIO_2011_Standard.indd 17 16.06.11 09:43

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Kettler Vario - 07411-550 Manual

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