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Pelvis bridge
Posicion: ponga el tapete en el suelo. Ponga dos
pies en la placa y tengalos juntos. Levante la
cadera.
Area que se trabaja: gluteus maximus.
Pelvis bridge
Posture: place a mat on the floor. Place both feet
on the plate, and keep together. Lift the hip.
Affected area: gluteus maximus
Bassin
Position: Placez un tapis sur le sol. Placez vos
deux pieds sur la plateforme et maintenez les
serres. Soulevez les hanches.
Muscles sollicités: gluteus maximus
Pelvis bridge
Plaats beide voeten samen op het platform, breng
de heup omhoog.
Doelzone: gluteus maximus
Ponte pelvico
Posizione: collocare un tappeto sul pavimento.
Appoggiare entrambi i piedi sulla pedana
tenendoli uniti. Sollevare il bacino.
Area coinvolta: grande gluteo.
Pelvis bridge (γέφυρα λεκάνης)
Στάση: τοποθετήστε ένα ταπέτο στο δάπεδο.
Τοποθετήστε και τα δύο σας πέλµατα στην
πλατφόρµα και κρατήστε τα ενωµένα. Ανυψώστε
το ισχίο.
Επηρεασθείσα περιοχή: γλουτιαίοι.
Wadenmassage
Haltung: Legen Sie die Matte auf den Boden und
legen sich bequem hin. Die Fusssohlen berühren
die Säule des Geräts, die Waden liegen auf.
Zielzone: Tibialis und Waden
Equilibrio sobre una pierna
Sitúese de perfil en mitad de la plataforma.
Manteniendo la rodilla doblada, levante una
pierna hasta formar un ángulo de 90 grados o
mayor con el resto del cuerpo. Flexione
ligeramente la otra pierna. Sujétese a la barra
para mantener el equilibrio y mantenga la espalda
recta, eleve ligeramente la barbilla mirando al
frente.
Area que se trabaja: cuadriceps.
One legged stand
Posture: step on the plate with the main foot.
Place other foot along side the Vibration machine
next to it. One leg is held up as shown in the
diagram (90 degree or more). Hold the handle bar
to maintain a straight chest and back. Maintain
balance, chin slightly tilted upward.
Affected area: quadriceps.
Escaliers positions
Position: installez vous de côté, jambe droite ou
gauche comme montré dans le diagramme, pliée
à 90 degrés ou plus, pieds bien positionnés à plat
sur la plate forme et tenez la barre de maintien
arrière. Maintenez l'équilibre, menton légèrement
incliné vers le haut.
Muscles sollicités: quadriceps.
One legged stand
Houding: stap zijdelings op het platform, hef een
been op zoals aangetoond (>90 graden). Houd je
vast aan de handgreep en hou het bovenlichaam
recht. Hef de kin lichtjes op.
Doelzone: quadriceps
Eretti su una gamba (one legged stand)
Postura: Salire sulla pedana accanto all’unità
principale della macchina. Sollevare una gamba
come riportato nella figura (90 gradi o più).
Reggersi all’impugnatura per mantenere petto e
schiena diritti. Mantenersi in equilibrio con il mento
leggermente sollevato.
Zona sollecitata: quadricipiti.
One legged stand (θέση ίππευσης σένα πόδι)
Στάση: τοποθετήστε το ένα πόδι εµπρός από το
άλλο στο µέσο της πλατφόρµας. Ευθυγραµµίστε
το σώµα µε το άλλο πόδι, το οποίο είναι ελαφρώς
στην πλευρά και πίσω από το εµπρός πόδι.
Επηρεασθείσα περιοχή: τετρακέφαλοι, κνήµη,
γάµπες και γλουτοί.
Einfüsslerstand
Haltung: Stellen Sie einen Fuss auf die Mitte der
Platte, so dass Sie sich seitlich am Griff festhalten
können. Winkeln Sie ein Bein wie abgebildet an
(90 Grad oder mehr). Halten Sie Brust und
Rückengerade. Gleichgewicht halten, Kinn leicht
anheben.
Zielzone: Quadrizeps.
58


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