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P 6. Elevação lateral do tronco
Posição inicial: para efectuar exercícios na lateral, ajuste o apoio acol-
choado. ajuste o apoio acolchoado de acordo com o comprimento das
suas pernas, de modo que as coxas fiquem apoiadas ligeiramente por
baixo do osso pélvico, garantindo a liberdade de movimentos do tron-
co. Os pés devem estar lateralmente apoiados sobre os tubos da base.
Segure nas pegas com as mãos. As pernas ficam fixas no respectivo
apoio acolchoado.
Execução do movimento: coloque as mãos atrás da cabeça. Desde a
posição oblíqua, incline o tronco lateralmente em direcção ao apoio
acolchoado para as costas e volte a elevá-lo. Depois de executar as
repetições do exercício, troque de lado.
Músculos trabalhados: músculos flexores laterais da coluna vertebral,
músculo erector da espinha
DK 6. Sidelæns bøjning af overkroppen
Udgangsstilling: Indstil den polstrede benstøtte til sidebøjningsøvelser.
Juster benstøtten i forhold til lårets længde, låret afstøttes lige under
bækkenbenet og overkroppen kan bevæges frit. Fødderne skal placeres
langs med det nederste rør. Tag fat i håndtagene. Benene fikseres af
benstøtterne.
Øvelse: Placer hænderne bag hovedet. Bøj overkroppen fra skrå
stilling mod rygbænken og løft den igen. Når du har lavet alle
gentagelserne, så skift side.
Muskler, der trænes: kroppens bøjemuskler i siden, rygstrækkere
CZ 6. Boční zvedání horní části těla
Výchozí poloha: Polstrované opěrky nohou nastavte pro laterální trénink.
Polstrované opěrky nohou nastavte v souladu s délkou stehen, takže steh-
na přiléhají těsně pod pánevními kostmi a horní částí těla lze volně pohy-
bovat. Chodidly stojíte bočně na podlahových trubkách. Rukama uchopte
rukojeti. Nohy jsou fixovány polstrovanými opěrkami nohou.
Provedení pohybu: Ruce dejte vzadu za hlavu. Horní část těla z šikmé
polohy ohněte do strany ve směru zádové podložky a potom opět
zvedněte. Po opakování cviku změňte stranu.
Namáhané svalstvo: Boční ohybové svalstvo trupu, zádové natahovače
D 7. Crunch
Ausgangsposition: Rücken- und Beinauflagepolster
in waagerechter Position einstellen. Rückenlage auf
der Bank. Die Unterschenkel befinden sich auf dem
Bein auf lagepolster, dessen Höhe so justiert wird,
dass Hüft- und Kniegelenke zu ca. 90° gebeugt sind.
Fußspitzen anziehen. Hände be rühren den Nacken.
Bewegungsausführung: Der Oberkörper wird einge-
rollt, leicht angehoben und danach wieder gesenkt.
Die Lenden wirbel säule und das Becken nicht an heben.
Beanspruchte Muskulatur: gerade Bauchmuskulatur
GB 7. Crunch
Starting position: Adjust the back and leg support pad to the horizontal
position. Back position on the bench. Place your lower legs on the leg
support pad, whose height is adjusted so that your hip and knee joints
are bent approx. 90°. Draw up feet. Touch your neck with your hands.
Exercise: The upper part of the body is rolled inwards, raised slightly,
then lowered again. Do not raise the lumbar vertebral column or pelvis.
Benefits: straight abdominal muscles
21 a
TA VARIO_2011_Standard.indd 21 16.06.11 09:43
21


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