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E 20. Levantar la pelvis
Posición inicial: De espaldas sobre el banco. Las caderas están flexionadas
en 90°, las piernas se encuentran ligeramente flexionadas y levantadas. Las
manos toman el acolchonamiento para la espalda por abajo.
Movimiento: Levantar y bajar la pelvis manteniendo las piernas en posición
vertical.
Efecto sobre: La musculatura estomacal.
I 20. Sollevare il bacino
Posizione di partenza: posizione del dorso sulla panca. Il fianco è piegato a
90°, le gambe si trovano in posizione alzata leggermente piegate ad angolo
nelle articolazioni delle ginocchia. Le mani prendono in basso l'imbottitura
del dorso.
Esecuzione del movimento: sollevare il bacino e riabbassarlo. Tenere le gam-
be in posizine verticale.
Effetto: muscolatura del ventre.
CZ 20. Zvedání v pánvi
Výchozí pozice: Leh zády na lavičce, kyčle pokrčeny o 90 stupňů, nohy lehce
pokrčené v kolenou jsou zvednuty. Ruce svírají ze zadu zádový polštář.
Vedení pohybů: Zvedáme pánev a opět ji spouštíme. Nohy přitom držíme
kolmo.
Působí na: Břišní svalstvo.
RUS 20. ПОДНИМАНИЕ НОГ (ЛЕЖА)
Исходное положение: Лечь на скамье лицом вверх. Ноги, слегка
согнутые в коленях, находятся под прямым углом к корпусу.
Руками держаться за спинку.
Выполнение: Поднимайте и опускайте таз, ноги держите
вертикально.
Область воздействия: Пресс.
FIN 20. Lantioharjoitus
Alkuasento: Asetu selinmakuulle penkille. Taivuta lantiota 90°. Nosta jal-
koja hieman koukistettuina ylös. Tartu selkänojasta alhaalta.
Liike: Nosta lantiota ja palaa alkuasentoon. Pidä jalat ylhäällä.
Kehittää: Vatsalihaksia.
PL
l
20. Unoszenie miednicy
Pozycja wyjściowa: leżenie plecami na ławce. Biodra są zgięte pod
katem 90°, nogi w górze lekko podkurczone w stawie kolanowym.
Przebieg ćwiczenia: podnosić miednicę, a następnie opuszczać. Nogi
trzymać przy tym w pozycji pionowej.
Działanie: mięśnie brzucha.
D 20. Becken heben
GB 20. Pelvis lift
Starting position: Reclining position on the bench. The hips are bent at 90°.
The legs are held at right angles to the body and slightly bent at the knee.
The hands grasp the backrest from beneath.
Exercise: Raise and lower the pelvis area. Keep the legs in the vertical posi-
tion.
Benefits: Abdominals.
F 20. Lever le bassin
Position initiale: allongé de dos sur le banc. Les hanches pliées à 90°, les
jambes levées, légèrement fléchies aux genoux. Les mains saisissent le dos-
sier capitonné à la partie inférieure.
Mouvement: lever le bassin puis le laisser redescendre, tout en gardant les
jambes à la verticale.
Musculation: les abdominaux.
NL 20. Buikspieroefening
Uitgangspositie: ga op uw rug op de bank liggen. Heupen ca. 90° gebogen,
benen vertikaal met licht gebogen knieën. Houdt de bank bovenhands vast.
Oefening: breng uw bekken onhoog en daarna weer omlaag. Houd uw be-
nen daarbij kaarsrecht.
Getrainde spieren: Met deze oefening worden de buikspieren getraind.
S 20. Bäckenlyft
Utgångsläge: Ligg på ryggen på bänken. Böj höfterna 90°. Håll upp benen
med knäna något böjda. Fatta tag i ryggstädet underifrån.
Övning: Lyft bäckenet och sänk igen. Håll benen rakt upp.
Påverkar: Magmuskulatur
Ausgangsposition: Rückenlage auf der Bank. Die Hüfte
ist um 90° gebeugt, die Beine befinden sich in den
Kniegelenken leicht angewinkelt in Hochhalte. Die
Hände umfassen das Rückenpolster unten.
Bewegungsausführung: Becken anheben und wieder
senken. Beine dabei senkrecht halten.
Wirkung: Bauchmuskulatur
30
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 30
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