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D 6. Kurzhanteldrücken auf der Negativbank
Ausgangsposition: Rückenlage auf der Negativbank
(am Kopfende abgesenkt). Die Kurzhanteln sind mit fast
gestreckten Armen über der Brust zusammengeführt.
Bewegungsausführung: Die Kurzhanteln in Schulter-
breite herablassen und wieder nach oben drücken.
eanspruchte Muskulatur: Unterer Teil der Brust mus ku la-
tur, vordere Schultermus kulatur, Arm strecker
GB 6. Decline Bench Press with dumbbells
Starting position:
Flat on the decline bench (i.e. with head end lowered)
facing upwards.
The dumbbells touch one another above the chest with the
arms almost fully stretched.
Exercise: Lower the weights to shoulder level and push them up again.
Benefits:
Strengthens lower chest muscles, front-shoulder and tricep muscles
F 6.
Développé couché avec haltères
en position dite négative
Position initiale: Position allongée sur le dos sur le banc négatif (abaissé à
l’extrémité où repose la tête). Les haltères courts sont réunis de au-dessus de
la poitrine avec les bras presque complétement tendus.
Mouvement: Descendez les haltères à hauteur des épaules puis remontez.
Muscles sollicités: Pectoraux inférieurs, muscles antérieurs des épaules,
muscles tendeurs des bras
NL 6.
Negatief bankdrukken met handhalters
Uitgangspositie:
ga op uw rug op de negatief ingestelde bank liggen (met
het hoofd naar beneden)
en pak de halters onderhands vast.
Bewegingsuitvoering: laat de halters met gespreide armen tot uw borst zak-
ken en druk deze weer omhoog.
Getrainde spieren:
onderste borstspier, voorste schouderspieren en triceps
E 6. Press de banca con mancuernas en banco plano
declinado
Posición inicial: La espalda contra el banco negativo ( en la cabecera incli-
nado hacia abajo. Las mancuernas a la altura por arriba, los brazos están
en posición subida. Movimiento: Bajar las mancuernas a la altura de los
hombros y volver a hacer fuerza hacia arriba. Efecto sobre: la parte inferior
de los pectorales, parte delantera de la musculatura de los hombros, múscu-
lo extensor del brazo.
I 6.
Distensione del manubrio corto sulla panca
negative
Posizione di partenza: schiena sulla panca negativa (abbassata all’estremità
della testata). Posizione delle braccia alzate.
Esecuzione del movimento: Abbassare i manubri corti all’altezza delle spalle
e di nuovo sollevare in distensione in alto.
Effetto: parte inferiore della muscolatura dei pettorali, muscolatura delle
spalle anteriore, muscolo estensore delle braccia
19
PL 6. Wyciskanie hantli na skosie z głową zwróconą do dołu
Pozycja wyjściowa: kładziemy się na plecach na ławce skośnej (głową
w dół). Hantle wyprowadzamy ponad klatkę piersiową na prawie całą
długość ramion.
Wykonywanie ruchów: hantle opuszczamy w stronę barków i ponownie
wyciskamy do góry.
Obciążone mięśnie: dolne mięśnie piersiowe, przednie mięśnie barkowe,
mięsień trójgłowy ramienia
P 6. Supino com halteres, em banco declinado
Posição inicial: deite-se de costas no banco declinado (rebaixado na
extremidade da cabeça). Levante os halteres acima do peito, esticando
os braços quase completamente.
Execução do movimento: desça os halteres à altura dos ombros e volte a
empurrá-los para cima.
Músculos trabalhados: parte inferior dos músculos peitorais, músculos
deltóides frontais, bíceps
DK 6. Negativ bænkpres med håndvægte
Udgangsstilling: Læg dig ryggen en negativbænk (med hove-
denden skrånende nedad). Før håndvægtene sammen over brystet med
næsten strakte arme.
Øvelse: Sænk håndvægtene i skulderbredde og stem dem opad igen.
Muskler, der trænes: Nedre brystmuskler, forreste skuldermuskler,
armstrækkere
CZ 6. Benchpress s jednoručními činkami na negativně
nakloněné šikmé lavici
Výchozí poloha: Poloha na zádech na mírně negativně nakloněné šikmé
lavici (hlavou dolů). Jednoruční činky se se skoro nataženými pažemi
nacházejí nad hrudí.
Provedení pohybu: Činky spouštějte až na úroveň ramen a opět zvedněte
nahoru.
Namáhané svalstvo: Spodní část prsního svalstva, přední ramenní
svalstvo, extenzory paží
Исходное положение: Лягте спиной на наклоненную назад
скамью (скамья опущена в области головы). Сведите короткие
гантели на почти прямых руках над грудью.
Выполнение: Опустите короткие гантели на ширине плеч и снова
поднимите вверх.
Задействованные мышцы: Нижние грудные мышцы, передние
плечевые мышцы, мышцы-разгибатели
RUS 6. Жим коротких гантелей на наклоненной
назад скамье
18


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