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P 20. Flexão de joelhos
Posição inicial: Ponha-se de pé com as pernas afastadas ao nível dos
quadris até à largura dos ombros, de costas viradas para a barra de
musculação. Segure na barra de musculação com as mãos afastadas e
apoie a barra no pescoço. Dobre ligeiramente os joelhos. Olhe em frente.
Execução do movimento: Dobre as pernas pela zona dos joelhos e dos
quadris e, de seguida, volte a esticá-las para a posição inicial. Mantenha
as costas direitas. Não levante os calcanhares do chão (pode colocar
pequenos discos debaixo dos calcanhares).
Músculos trabalhados: músculos tensores das pernas, músculos flexores
das pernas, músculos glúteos, músculos da barriga das pernas, músculos
inferiores das costas.
DK 20. Knæbøjninger
Udgangsstilling: Stil dig med benene i skulderbredde fra hinanden og
med ryggen til vægtstangen. Tag fat i vægtstangen med bred fatning og
placer den bag hovedet. Benene er let bøjede og blikket rettet fremad.
Øvelse: Bøj ned i knæ og hofte og kom tilbage til udgangsstillingen igen.
Husk at holde ryggen ret. Undlad at løfte hælene fra gulvet (læg evt. små
vægtskiver under hælene).
Muskler, der trænes: Benenes strække- og bøjemuskler, sædemuskler,
lægmuskler, rygmuskler
CZ 20. Dřepy
Výchozí poloha: Postoj zády k obouruční čince s nohami rozkročenými
na šířku kyčlí maximálně ramen. Obouruční činku uchopte zeširoka
a držte ji za krkem. Nohy jsou mírně pokrčeny v kolenou. Směr pohledu
vpřed.
Provedení pohybu: Pokrčte nohy v kolenou a kyčlích a poté se opět
navraťte do výchozí polohy. Dbejte na rovná záda. Nezvedejte paty z
podlahy (případně si podložte paty malými činkovými kotouči).
Namáhané svalstvo: Extenzory stehen, flexory stehen, hýžďové svalstvo,
lýtkové svalstvo, spodní zádové svalstvo
RUS 20. Приседания
Исходное положение: Встаньте спиной к длинной
гантели, раздвинув ноги на ширину плеч. Длинная гантель
удерживается широко расставленными руками под затылком.
Ноги немного согнуты в коленях. Смотрите вперед.
Выполнение: Согните ноги в коленях и бедрах, затем
выпрямитесь в исходное положение. Следите, чтобы спина
была прямая. Не отрывайте пятки от пола (при необходимости
подложите под пятки маленькие гантельные диски).
Задействованные мышцы: Мышца-сгибатель и мышца-
разгибатель, ягодичные мышцы, мышцы голени, нижние
мышцы спины
33


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