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D 1. Bankdrücken
Ausgangsposition: Rückenlage auf der Flachbank. Die
Lang hantel wird weit gefasst.
Bewegungsausführung: Das Gewicht bis zur Brust
her ab lassen und anschließend wieder nach oben
drüc ken.
Beanspruchte Muskulatur: Große Brustmuskulatur, vor-
dere Schulter muskulatur, Armstrecker
GB 1. Bench press
Starting position: Back position on the flat bench. Grasp the weight bar with
the hands well apart.
Exercise:
Lower the weight bar down to the chest and then push it up
again.
.
Benefits:
Strengthens chest, shoulder and tricep muscles.
F 1. Exercice de pression en position allongée
Position initiale: Position allongée sur le dos sur le banc plat. Haltère en prise
large.
Mouvement: Laisser descendre le poids jusqu’à hauteur de la poitrine et le
repousser à nouveau vers le haut.
Muscles sollicités: Grands pectoraux, muscles antérieurs des épaules, muscles
tendeurs des bras.
NL 1. Bankdrukken
Uitgangspositie:
ga op uw rug op de bank liggen. Pak de halterstang met
een brede greep vast.
Oefening:
laat het gewicht tot op uw borst zakken en druk dit weer naar
boven.
Getrainde spieren:
grote borstspier, voorste schouderspieren en triceps
E 1. Presión contra el Banco
Posición inicial: Tumbado sobre la espalda en el banco horizontal. Las pesas
largas cogidas con las manos separadas entre sí.
Movimiento: El peso se baja hasta el pecho y a continuación se lleva hacia
arriba.
Efecto sobre: pectorales grandes , musculatura delantera de los hombros,
músculo extensor del brazo.
I 1. Pressioni contro la panca
Posizione di partenza: Posizione supina sulla panca piatta. Il manubrio
ampio va impugnato con grande apertura.
Esecuzione del movimento: fare scendere il peso sino al petto e spingere di
nuovo verso l’alto.
Azione: grande muscolatura dei pettorali, muscolatura delle spalle anteriore,
muscolo estensore delle braccia.
PL 1. Wyciskanie sztangi z ławki
Pozycja wyjściowa: kładziemy się na plecach na ławce poziomej.
Chwytamy szeroko drążek sztangi.
Wykonywanie ruchów: opuszczamy ciężar do piersi, następnie wyciska-
my ponownie do góry.
Obciążone mięśnie: duże mięśnie piersiowe, przednie mięśnie barkowe,
mięsień trójgłowy ramienia
P 1. Supino sentado no banco
Posição inicial: deite-se de costas no banco. Segure na barra de muscu-
lação com as mãos afastadas.
Execução do movimento: desça a carga até ao peito e, de seguida, volte
a levantá-la.
Músculos trabalhados: músculo peitoral maior, músculos deltóides, bíceps
DK 1. Bænkpres
Udgangsstilling: Læg dig på ryggen på en flad bænk. Tag fat i vægtstan-
gen med bred fatning.
Øvelse: Sænk vægten ned til brystet og pres den opad igen.
Muskler, der trænes: De store brystmuskler, forreste skuldermuskler,
armstrækkere
CZ 1. Benchpress
Výchozí poloha: Poloha na zádech na rovné lavici. Uchopte zeširoka
obouruční činku.
Provedení pohybu: Nechejte zátěž klesnout k hrudníku a poté ji opět
zvedněte nahoru.
Namáhané svalstvo: Velké prsní svalstvo, přední ramenní svalstvo, exten-
zory paží
RUS 1. Жим лежа
Исходное положение: Лягте спиной на прямую скамью.
Широко возьмите длинную гантель.
Выполнение: Опустите вес к груди, после чего снова
поднимите его вверх.
Задействованные мышцы: Большая грудная мышца,
передние плечевые мышцы, мышцы-разгибатели
19
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