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D 9. Crunch auf der Schrägbank
Ausgangsposition: Rücken- und Beinauflagepolster
in schräger Position ein stellen. Rückenlage auf der
Bank. Die Unterschenkel befinden sich auf dem Bein-
auf lage polster. Fußspitzen anziehen. Die Hände be-
rühren den Nacken.
Bewegungsausführung: wie Übung 7.
Beanspruchte Muskulatur: gerade Bauchmuskulatur,
Beinstrecker, Hüft beuger
GB 9. Crunch on the oblique bench
Starting position: Set back and leg support pad to oblique position. Back
position on the bench. Place your lower legs on the leg support pad.
Raise your toes. Place your hands on your neck.
Exercise: as Exercise 7.
Benefits: straight abdominal, front of upper leg and hip flexor muscles
F 9. Abdominaux sur planche incliné
Position initiale : mettre les deux coussins en position oblique et s’allon-
ger sur le banc. Les mollets se trouvent sur le coussin, les pointes de pied
sont tirées vers vous et les mains sont placées derrière la tête.
Mouvement : comme l’exercice 7.
Muscles sollicités : abdominaux droits, haut des cuisses
NL 9. Crunch op de schuine bank
Uitgangspositie: Rug- en beenkussen in schuine positie instellen. Ruglig
op de bank. De onderbenen bevinden zich op het beenkussen. De
toppen van de tenen aantrekken. De handen zijn aan de nek.
Bewegingsuitvoering: Zie oefening 7.
Gebruikte spieren: rechte buikspieren, beenstrekkers, heupbuigers
E 9. Crunch en el banco inclinado
Posición inicial: ajustar en posición inclinada el respaldo y el reposapier-
nas. Apoyar la espalda en el banco. Las piernas se encuentran sobre el
reposapiernas. Estirar las puntas de los pies. Las manos tocan la nuca.
Movimiento: como en el ejercicio 7.
Músculos solicitados: abdominales rectos, cuádriceps, psoas iliaco
I 9. Crunch sulla panca obliqua
Posizione di partenza: regolare i cuscini di appoggio per la schiena e
per le gambe in posizione obliqua. Distendersi con la schiena sulla pan-
ca. Le gambe sono appoggiate all’apposito cuscino di sostegno. Tendere
le punte dei piedi. Le mani toccano la nuca.
Esecuzione del movimento: come nell’esercizio 7.
Muscolatura sollecitata: muscolatura addominale diritta, estensori delle
gambe, flessori del bacino
PL 9. Brzuszki na ławce skośnej
Pozycja wyjściowa: ławkę i podpórkę pod nogi ustawiamy w pozy-
cji skośnej. Kładziemy się na plecach na ławce. Golenie znajdują się
na podpórce pod nogi. Przyciągnąć do siebie czubki palców. Dłonie
dotykają karku.
Wykonywanie ruchów: jak ćwiczenie 7.
Obciążone mięśnie: proste mięśnie brzucha, mięsień czworogłowy uda,
mięsień biodrowo-lędźwiowy
P 9. Abdominais tradicionais sobre o banco inclinado
Posição inicial: incline o apoio acolchoado para as costas e para as per-
nas. Deite-se de costas no banco. As coxas devem ficar apoiadas sobre
o apoio acolchoado para as pernas. Estique as pontas dos pés. Coloque
as mãos na nuca.
Execução do movimento: como no exercício 7.
Músculos trabalhados: músculos rectos abdominais, músculos tensores
das pernas, músculos flexores do quadril
DK 9. Crunch skrå bænk
Udgangsstilling: Juster ryg- og benstøtte, de er skrå. Læg dig
ryggen bænken. Lårene skal ligge benstøtten. Træk spidsen af
fødderne ind mod dig. Hænderne skal røre ved nakken.
Øvelse: som øvelse 7.
Muskler, der trænes: de lige mavemuskler, benenes strækkemuskler,
hoftebøjere
CZ 9. Crunch na šikmé lavici.
Výchozí poloha: Zádovou opěrnou plochu a polstrovanou opěrku no-
hou nastavte do šikmé polohy. Poloha na zádech na lavici. Stehna
položena na polstrované opěrce nohou. Přitáhněte špičky chodidel. Ruce
se dotýkají šíje.
Provedení pohybu: jako cvičení 7
Namáhané svalstvo: Rovné břišní svalstvo, kyčelní ohýbače, napínače
nohou
29 a
TA VARIO_2011_Standard.indd 24 16.06.11 09:44
24


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