Manual Kettler 7822-900 (page 45 of 48) (English, German, Dutch, French, Italian, Polish, Swedish, Spanish)

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Pozycja wyjściowa: usta-

wić podpórkę na pozycji

ćwiczenia bicepsów. Sied-

zimy na ławce. Chwytamy

z dołu hantel. Ramię opar-

te jest na podpórce.

Wykonywanie ruchów:

mocno zginamy ramiona w łokciu i powoli opuszczamy z powrotem.

To ćwiczenie rozwija mięśnie zginające ramion.

7. Ćwiczenie bicepsów

Pozycja wyjściowa: pod-

pórkę pod nogi ustawiamy

pod oparcie pleców. Sia-

damy prosto na ławce.

Chwytamy od góry hantle i

trzymamy je na wysokości

barków przy zgiętych ra-

mionach.

Wykonywanie ruchów: prostujemy ramiona w łokciu unosząc hantle do

góry. Następnie opuszczamy hantle z powrotem do wysokości barków.

To ćwiczenie rozwija mięśnie barku, górne mięśnie grzbietu, mięśnie pro-

stujące ramion.

8. Prostowanie ramion

Pozycja wyjściowa: usta-

wiamy podpórkę pod op-

arcie pleców. Siadamy

prosto na ławce. Dłońmi

chwytamy z góry hantel.

Trzymamy hantel przy

mocno zgiętym łokciu z

tyłu głowy.

Wykonywanie ruchów: prostujemy ramię w łokciu unosząc hantel do góry

nad głowę. Następnie opuszczamy hantel z powrotem do pozycji

wyjściowej. Po zakończeniu powtórzeń zmieniamy rękę.

To ćwiczenie rozwija mięśnie prostujące ramion.

9. Prostowanie ramion zza głowy

Opis ćwiczeń

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Kettler 7822-900 Manual

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