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D 11. Beinanziehen
Ausgangsposition: Auflagepolster in schräger
Position justieren. Rückenlage auf dem Polster, die
Hände fassen die Handgriffe. Die Beine sind in Hüft-
und Kniege lenken zu 90° gebeugt.
Bewegungsausführung: Beine in den Hüft- und
Kniege lenken beugen, zum Oberkörper anziehen
und danach zurück in die Ausgangsposition führen.
Beanspruchte Muskulatur: gerade Bauchmuskulatur
GB 11. Raising legs
Starting position: Adjust support pad to oblique position. Back position
on the pad, grip the handles with your hands. Bend your legs at the hip
and knee joints at an angle of 90°.
Exercise: Bend your legs at the hip and knee joints, raise to your upper
body, then return to the starting position.
Benefits: straight abdominal muscles
F 11. Extension des jambes
Position initiale : mettre le banc en position oblique et s’allonger. Les
mains prennent les poignées et les jambes sont pliés au niveau des
hanches et des genoux à angle droit.
Mouvement : replier les jambes vers soi pour tendre le haut du corps puis
relacher pour revenir à la position de départ.
Muscles sollicités : abdominaux droits
NL 11. Benen optrekken
Uitgangspositie: Zitkussen in schuine positie instellen. Ruglig op het
kussen, de handen omvatten de handgrepen. De benen zijn in de heu-
pen en knieën 90° geplooid.
Bewegingsuitvoering: Benen in de heup- en kniegewrichten buigen, naar
het bovenlichaam toe trekken en daarna terugkeren naar de uitgangs-
positie.
Gebruikte spieren: rechte buikspieren
E 11. Estiramiento de las piernas
Posición inicial: ajustar el asiento en posición inclinada. Apoyar la es-
palda sobre el asiento, las manos agarran las asas. Las piernas están
flexionadas en ángulo recto en la cadera y en las rodillas.
Movimiento: flexionar las piernas por las articulaciones de la cadera y
de las rodillas, moverlas hacia el tronco y después volver a la posición
inicial.
Músculos solicitados: abdominales rectos
I 11. Estensione delle gambe
Posizione di partenza: regolare il cuscino di appoggio in posizione obli-
qua. In posizione supina sul cuscino, le mani afferrano le impugnature.
Le gambe sono piegate a 90° a livello del bacino e delle ginocchia.
Esecuzione del movimento: flettere le gambe a livello del bacino e delle
ginocchia, tenderle verso il busto e poi riportarle nella posizione di
partenza.
Muscolatura sollecitata: muscolatura addominale diritta
PL 11. Przyciąganie nóg
Pozycja wyjściowa: ustawiamy ławkę w pozycji skośnej. Opieramy się
plecami o ławkę, dłonie obejmują uchwyty. Nogi ugięte w biodrach i
kolanach pod kątem 90°.
Wykonywanie ruchów: uginamy nogi w biodrach i kolanach,
przyciągamy do tułowia i następnie odprowadzamy z powrotem do
pozycji wyjściowej.
Obciążone mięśnie: proste mięśnie brzucha
P 11. Flexão das pernas
Posição inicial: ajuste a prancha acolchoada na posição inclinada.
Deite-se de costas sobre a prancha e segure nas pegas com as mãos.
Dobre as pernas pela zona dos quadris e os joelhos a 90°.
Execução do movimento: dobre as pernas pela zona dos quadris e os
joelhos, puxe-as em direcção ao corpo e, de seguida, baixe-as para a
posição inicial.
Músculos trabalhados: músculos rectos abdominais
DK 11. Benudstrækning
Udgangsstilling: Juster bænken, den er skrå. Læg dig ryggen
bænken og grib fat i håndtagene med hænderne. Hofte og knæ er bøjet
90°.
Øvelse: Bøj benene i hofte- og knæled, træk dem ind mod overkroppen
og før dem tilbage til udgangsstillingen igen.
Muskler, der trænes: de lige mavemuskler
CZ 11. Přitahování nohou
Výchozí poloha: Zádovou opěrnou plochu nastavte do šikmé polohy. Leh
na zádech na polstrování lavice, ruce drží rukojeti. Nohy pokrčeny v
kyčlích a kolenou po úhlem 90°.
Provedení pohybu: Ohněte nohy v kyčlích a kolenou, přitáhněte k horní
části těla a potom vraťte zpět do výchozí polohy.
Namáhané svalstvo: Rovné břišní svalstvo
21 a
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