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D 8. Nackendrücken
Ausgangsposition: Rückenauflage in steilste Position ein-
stellen. Gerader Sitz auf der Bank, der Rücken lehnt am
Rückenpolster. Die Hände fassen die Lang hantelstange
breit. Die Arme sind annähernd gestreckt, die Lang han-
tel befindet sich über Kopfhöhe.
Bewegungsausführung: Die Arme im Ellenbogengelenk
beugen und die Langhantel hinter den Kopf absenken.
Danach Langhantel wieder in Hochhalte drücken.
Beanspruchte Muskulatur: Schulter-/Nackenmuskulatur, Armstrecker
GB 8. Shoulder press
Starting position: Fix the backrest in its most upright position. Sit upright on
the bench with the back against the backrest. Grasp the long weight bar with
the hands well apart. The arms are almost fully stretched. The weight bar is
above head level.
Exercise:
Bend the arms slowly at the elbow and lower the bar down behind
the head. Then push the weight bar back up until it is held above the head.
Benefits: Strengthens shoulder and neck muscles and
tricep
muscles
F 8. Exercice de pression de la nuque
Position initiale: Relever le dossier entièrement à la verticale. S’asseoir
sur le banc, le dos bien droit appuyé contre le dossier. Les mains saisissent
la barre longe d’en haut. Les bras sont presque tendus, les haltères longs
à hauteur de la tête. Mouvement: Plier les bras aux coudes et abaisser les
haltères longs derrière la tête. Les repousser ensuite en position de maintien
élevé. Muscles sollicités: Muscles des épaules et de la nuque, muscles tendeurs
des bras
NL 8.
Nekdrukken
Uitgangspositie: de rugplank rechtop zetten. Ga rechtop op de bank zitten
met de rug tegen het rugkussen. Pak de lange halterstang met gespreide
armen bovenhands vast. De armen zijn vrijwel gestrekt en bevinden zich
iets boven kophoogte. Oefening: de armen buigen en de lange halterstang
achter het hoofd laten zakken. Druk vervolgens de halterstang weer omhoog.
Getrainde spieren: schouder- en nekspieren en triceps
E 8. Press de hombros con barra larga
Posición inicial: Poner la espalda en posición más vertical posible. Sentado
en el banco en forma recta, la espalda apoyada contra el acolchado. Las
manos agarran la barra larga de las pesas desde arriba en forma ancha.
Los brazos están casi estirados, las pesas largas sobre la cabeza
Movimiento: doblar los brazos, la barra larga sobre la cabeza.. Después
elevar las pesas hacia arriba. Efecto sobre: musculatura de los hombros y de la
nuca, músculo extensor del brazo
I 8. Pressioni della nuca
Posizione di partenza: regolare la base dello schienale nella massima posi-
zione eretta. Seduti in posizione eretta sulla panca, la schiena si appoggia
allo schienale imbottito. Le mani afferrano dall’alto, con ampia presa, l’asta
lunga del manubrio. Le braccia si stendono gradualmente, il manubrio lungo
si trova sopra l’altezza della testa.
Esecuzione del movimento: flettere le braccia all’articolazione del gomito ed
abbassare il manubrio lungo dietro la testa. Successivamente spingere di
nuovo il manubrio lungo nella posizione a braccia alzate
Azione: muscolatura delle spalle e della nuca, muscolo estensore del braccio
3
PL 8. Wyciskanie sztangi zza karku
Pozycja wyjściowa: ustawiamy oparcie pod skrajnie stromym nachyle-
niem. Siadamy wyprostowani na ławce i opieramy się plecami o opar-
cie. Chwytamy szeroko drążek sztangi. Ramiona niemal wyprostowa-
ne, a sztanga znajduje się ponad głową.
Wykonywanie ruchów: zginamy ramiona w łokciach i opuszczamy
sztangę za głowę. Następnie wyciskami sztangę z powrotem do góry.
Obciążone mięśnie: mięśnie barkowe/karku, mięsień trójgłowy ramienia
P 8. Puxada à nuca
Posição inicial: coloque o suporte para as costas na posição mais incli-
nada. Sente-se direito no banco e encoste-se na prancha acolchoada.
Segure na barra de musculação com as mãos bem afastadas. Estique os
braços, mas não completamente, a barra de musculação fica acima da
altura da cabeça.
Execução do movimento: dobre os braços pelos cotovelos e baixe a barra
de musculação atrás da cabeça. De seguida, volte a levantar a barra de
musculação.
Músculos trabalhados: músculos deltóides/do pescoço, bíceps
DK 8. Nakkepres
Udgangsstilling: Indstil rygstøtten, den er lodret. Sæt dig ret op
bænken med ryggen op mod ryglænet. Tag fat i vægtstangen med bred
fatning. Armene skal være næsten strakte, vægtstangen befinder sig over
hovedhøjde.
Øvelse: Bøj armene og sænk vægtstangen om bag hovedet. Stem de-
refter vægtstangen opad igen.
Muskler, der trænes: Skulder-/nakkemuskler, armstrækkere
CZ 8. Tlaky za hlavou
Výchozí poloha: Opěrku nastavte do maximálně vzpřímené polohy.
Posaďte se zpříma na lavici a zády se opřete o opěrku. Rukama uchopte
zeširoka obouruční činku. Paže jsou skoro nataženy, obouruční činka se
nachází nad úrovní hlavy.
Provedení pohybu: Ohněte paže v loketním kloubu a nechejte klesnout
obouruční činku za hlavu. Poté obouruční činku opět zdvihněte.
Namáhané svalstvo: Ramení a krční svalstvo, extenzory paží
RUS 8. ЖЖим от затылка
Исходное положение: Установите спинку скамьи в самое
высокое положение. Сядьте на скамью с прямой спиной и
обопритесь о мягкую спинку. В руках держите гриф. Руки
почти выпрямлены, длинная гантель находится над головой.
Выполнение: Согните руки в локтях и опустите длинную
гантель за голову. Затем снова поднимите длинную гантель
вверх.
Задействованные мышцы: Плечевые и шейные мышцы,
мышцы-разгибатели
20


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