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D 12. Beckenanheben
Ausgangsposition: Rückenlage auf dem Auflage-
polster. Die Hände umfassen die Handgriffe. Die
Hüfte ist zu 90° gebeugt, die Beine befinden sich in
den Kniege lenken leicht angewinkelt in Hochhalte.
Bewegungsausführung: Becken anheben und wieder
senken. Beine dabei senkrecht halten.
Beanspruchte Muskulatur: gerade Bauchmuskulatur
GB 12. Raising pelvis
Starting position: Back position on the support pad. Grip the handles
with your hands. Bend your hip at an angle of 90° with your legs slightly
angled in a raised position at the knee joints.
Exercise: Raise pelvis, lower again. Keep legs vertical whilst doing so.
Benefits: straight abdominal muscles
F 12. Lever de bassin
Position initiale : allonger sur le banc, les mains tiennent les poignées.
Les hanches sont pliées à 90 degré et les jambes sont légèrement pliées
au niveau des genoux.
Mouvement : soulever le bassin et le redescendre les jambes toujours à
la verticale.
Muscles sollicités : abdominaux droits
NL 12. Bekken optillen
Uitgangspositie: Ruglig op het kussen. De handen omvatten de handgre-
pen. De heupen zijn 90° geplooid, de benen zijn lichtjes geplooid ter
hoogte van de knieën.
Bewegingsuitvoering: Bekken optillen en weer laten zakken. Benen daar-
bij verticaal houden.
Gebruikte spieren: rechte buikspieren
E 12. Levantamiento de la pelvis
Posición inicial: apoyar la espalda sobre el banco. Las manos agarran
las asas. La cadera está flexionada 90°, las piernas se encuentran levan-
tadas ligeramente flexionadas por las rodillas.
Movimiento: levantar la pelvis y volverla a bajar. Mantener las piernas
en posición vertical.
Músculos solicitados: abdominales rectos
I 12. Sollevamento del bacino
Posizione di partenza: distendersi con la schiena sul cuscino di sostegno.
Le mani afferrano le impugnature. Il bacino è piegato a 90°, le gambe
sollevate sono leggermente piegate ad angolo nelle articolazioni delle
ginocchia.
Esecuzione del movimento: sollevare il bacino e riabbassarlo tenendo
contemporaneamente le gambe in posizione verticale.
Muscolatura sollecitata: muscolatura addominale diritta
PL 12. Unoszenie miednicy
Pozycja wyjściowa: kładziemy się na ławce na plecach. Dłonie obejmują
uchwyty. Biodra ugięte pod kątem 90°, nogi lekko ugięte w kola-
nach i utrzymują pozycję pionową.
Wykonywanie ruchów: unosimy i ponownie opuszczamy miednicę. Nogi
trzymamy przy tym pionowo.
Obciążone mięśnie: proste mięśnie brzucha
P 12. Elevação da bacia
Posição inicial: deite-se de costas sobre a prancha acolchoada. As mãos
seguram nas pegas. Dobre o corpo a 90° pela zona dos quadris e eleve
as pernas, dobrando ligeiramente os joelhos.
Execução do movimento: eleve e baixe a bacia. Mantenha as pernas na
vertical.
Músculos trabalhados: músculos rectos abdominais
DK 12. Bækkenløft
Udgangsstilling: Læg dig ryggen bænken. Tag fat i håndtagene
med hænderne. Bøj hoften til 90°, løft benene og bøj knæet en smule.
Øvelse: Løft bækkenet og sænk det igen. Benene skal være lodrette.
Muskler, der trænes: de lige mavemuskler
CZ 12. Zvedání pánve
Výchozí poloha: Poloha na zádech na polstrování lavice. Ruce se drží
za rukojeti. Pánev ohnuta o 90°, nohy jsou v kolenních kloubech mírně
ohnuty a nadzvednuty.
Provedení pohybu: Zvedněte pánev a opět ji spusťte dolů. Nohy přitom
držte kolmo.
Namáhané svalstvo: Rovné břišní svalstvo
21 a
TA VARIO_2011_Standard.indd 27 16.06.11 09:44
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