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D 8. Crunch zur Seite
Ausgangsposition: wie Übung 7, jedoch befinden sich
die Arme in Vorhalte.
Bewegungsausführung: Der Oberkörper wird einge-
rollt, beim Anheben leicht gedreht und wieder ge-
senkt. Arme wechselseitig links und rechts an den
Oberschenkeln vorbeiführen. Die Lendenwirbelsäule
und das Becken nicht anheben.
Beanspruchte Muskulatur: gerade und schräge
Bauchmuskulatur
GB 8. Crunch, rotated
Starting position: as Exercise 7, but hold up your arms.
Exercise: The upper part of the body is rolled inwards, rotated slightly
whilst raising, and lowered again. Move the arms to the left and right
past the upper leg. Do not raise the lumbar vertebral column or pelvis.
Benefits: oblique abdominal muscles
F 8. Abdominaux oblique
Position initiale : comme dans l’exercice 7 mais avec les bras tendus
devant soi.
Mouvement : Le haut du corps s’enroule vers l’avant mais lors du retour
dans la position initiale, tournez vous légèrement de côté en passant les
bras devant la cuisse droite puis devant la cuisse gauche. Les reins et le
bassin ne doivent pas se soulever.
Muscles sollicités : abdominaux obliques
NL 8. Zijdelingse crunch
Uitgangspositie: Zie oefening 7, de armen wijzen echter naar voren.
Bewegingsuitvoering: Het bovenlichaam wordt opgerold, bij het optillen
lichtjes gedraaid en weer naar beneden gelaten. De armen afwisselend
links en rechts langs de dijen bewegen. De lendenwervelkolom en het
bekken niet optillen.
Gebruikte spieren: rechte en schuine buikspieren
E 8. Crunch hacia un lado
Posición inicial: como en el ejercicio 7 pero con los brazos hacia de-
lante.
Movimiento: se enrolla el tronco, ligeramente girado al levantarlo y
volverlo a bajar. Pasar los brazos de forma alterna hacia la derecha y la
izquierda del muslo. No levantar ni las vértebras lumbares ni la pelvis.
Músculos solicitados: abdominales rectos y oblicuos
I 8. Crunch laterale
Posizione di partenza: come nell’esercizio 7, ma con le braccia tese in
avanti.
Esecuzione del movimento: arrotolare il busto, ruotarlo leggermente du-
rante il sollevamento e poi riabbassarlo. Le braccia passano davanti
alle cosce alternatamente a destra e a sinistra. Non sollevare la colonna
vertebrale (zona lombare) e il bacino.
Muscolatura sollecitata: muscolatura addominale diritta e obliqua
PL 8. Brzuszki boczne
Pozycja wyjściowa: jak ćwiczenie 7, jednak ramiona znajdują się z
przodu.
Wykonywanie ruchów: zwijamy tułów, podczas unoszenia lekko go
skręcamy i ponownie opuszczamy. Ramiona prowadzimy przy udach
na przemian lewe / prawe. Nie unosić kręgosłupa lędźwiowego i
miednicy.
Obciążone mięśnie: proste i skośne mięśnie brzucha
P 8. Abdominal lateral
Posição inicial: como no exercício 7, mas agora com as mãos à frente.
Execução do movimento: encurve o tronco superior, elevando-o ligei-
ramente, rodando-o e baixando-o novamente de seguida. Os braços
acompanham o movimento do corpo, quer para a esquerda quer para
a direita, esticados junto às coxas. Não eleve a coluna lombar nem a
bacia.
Músculos trabalhados: músculos rectos e músculos oblíquos dos abdomi-
nais
DK 8. Crunch til siden
Udgangsstilling: som øvelse 7, men armene skal holdes op foran dig.
Øvelse: Rul op i overkroppen, bøj den en smule fremad, og sænk den
igen. Før armene skiftevis til højre og venstre forbi lårene. Du ikke
løfte lænden og bækkenet.
Muskler, der trænes: de lige og de skrå mavemuskler
CZ 8. Crunch ke straně
Výchozí poloha: jako cvičení 7, avšak paže v předpažení.
Provedení pohybu: Horní část těla se pokrčí, při nadzvednutí mírně otočí
a potom opět spustí zpět. Paže přikládejte střídavě levému a pravému
stehnu. Bederní páteř a pánev nezvedejte.
Namáhané svalstvo: Rovné a šikmé břišní svalstvo
21
TA VARIO_2011_Standard.indd 23 16.06.11 09:43
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