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D 9. Kurzhantel Nackendrücken
Ausgangsposition: Rückenauflage in steilste Position ein-
stellen. Gerader Sitz auf der Bank, der Rücken lehnt am
Rückenpolster. Die Kurz hanteln werden auf Schulter-
höhe mit gebeugten Armen gehalten.
Bewegungsausführung: Die Arme werden im Ellen-
bogengelenk gestreckt und die Kurzhanteln zur
Hoch halte gebracht. Danach Kurzhanteln wieder auf
Schul terhöhe absenken.
Beanspruchte Muskulatur: Schulter-/Nackenmuskulatur, Armstrecker
GB 9. Shoulder press with dumbells
Starting position: Fix the backrest in its most upright position. Sit upright on
the bench with the back against the backrest. Hold the dumbbells at shoulder
level with the arms bent.
Exercise: Straighten the arms at the elbows and bring the dumbbells to the
„arm raised“ position. Then lower the short weight bars back to shoulder level.
Benefits: Strengthens shoulder and neck muscles and
tricep
muscles
F 9.
Haltères courtes dans la nuque
Position initiale: Relever le dossier entièrement à la verticale. S’asseoir
sur le banc, le dos bien droit appuyé contre le dossier. Tenir les haltères
courts à hauteur des épaules, les bras étant pliés. Descendre ensuite les
haltères courts jusqu´à hauteur des épaules.
Mouvement: étendre les bras et lever les haltères courts.
Muscles sollicités: Muscles des épaules et de la nuque, muscles tendeurs des bras
NL 9.
Nekdrukken
Uitgangspositie: de rugplank rechtop zetten. Ga rechtop op de bank zitten
met de rug tegen het rugkussen. Pak de halters bovenhands vast. Houd de
halters op schouderhoogte. Bewegingsuitvoering: strek uw armen en laat de
halters vervolgens weer tot op schouderhoogte zakken.
Getrainde spieren: schouder- en nekspieren en triceps
E 9.
Press de hombros con mancuernas
Posición inicial: Poner la espalda en posición más vertical posible. Sentado
en el banco en forma recta, la espalda apoyada contra el acolchado.
Cogemos las mancuernas desde arriba. Las mancuernas son sostenidas a la
altura de los hombros con los brazos flexionados.
Movimiento: Los brazos son estirados en los codos y las mancuernas se
llevan hasta a la posición en alto. A continuación bajar los carros cortos
hasta la altura de los hombros. Efecto sobre: musculatura de los hombros y de la
nuca, músculo extensor del brazo
I 9.
Pressione del manubrio corto contro la 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 predono i manubri corti dall´alto. I manubri
corti vengono tenuti all´altezza delle spalle con braccia piegate.
Esecuzione del movimento: le braccia vengono stirate nell´articolazione del
gomito e i manubri corti vengono portati in alto. Dopo riabbassare i pesi
corti all‘altezza delle spalle.
Effetto: muscolatura delle spalle e della nuca, muscolo estensore del braccio
3
PL 9. Wyciskanie hantli zza karku
Pozycja wyjściowa: ustawiamy oparcie pod skrajnie stromym nachyle-
niem. Siadamy wyprostowani na ławce i opieramy się plecami o op-
arcie. Hantle trzymamy na wysokości barków ze zgiętymi w łokciach
ramionami.
Wykonywanie ruchów: prostujemy ramiona w łokciach i prowadzimy
hantle ponad głową. Następnie opuszczamy hantle z powrotem na
wysokość barków.
Obciążone mięśnie: mięśnie barkowe/karku, mięsień trójgłowy ramienia
P 9. Puxada à nuca com halteres
Posição inicial: coloque o suporte para as costas na posição mais incli-
nada. Sente-se direito no banco e encoste-se na prancha acolchoada.
Mantenha os halteres à altura dos ombros, com os braços dobrados.
Execução do movimento: estique os cotovelos e levante os halteres acima
da cabeça. De seguida, volte a descê-los à altura dos ombros.
Músculos trabalhados: músculos deltóides/do pescoço, bíceps
DK 9. Nakkepres med håndvægte
Udgangsstilling: Indstil rygstøtten, den er lodret. Sæt dig ret op
bænken med ryggen op mod ryglænet. Hold håndvægtene med bøjede
arme i skulderhøjde.
Øvelse: Stræk armene i albueleddet og bevæg håndvægtene op over
hovedet. Sænk derefter håndvægtene ned i skulderhøjde igen.
Muskler, der trænes: Skulder-/nakkemuskler, armstrækkere
CZ 9. Tlaky za hlavou s jednoručními činkami
Výchozí poloha: Opěrku nastavte do maximálně vzpřímené polohy.
Posaďte se zpříma na lavici a zády se opřete o opěrku. Činky držte s
pokrčenými pažemi v lokti v úrovni ramen.
Provedení pohybu: Natáhněte paže v lokti a zvedněte jednoruční činky
do výšky. Poté jednoruční činky opět spusťte do výše ramen.
Namáhané svalstvo: Ramení a krční svalstvo, extenzory paží
RUS 9. Жим коротких гантелей от затылка
Исходное положение: Установите спинку скамьи в самое
высокое положение. Сядьте на скамью с прямой спиной и
обопритесь о мягкую спинку. Удерживайте короткие гантели на
уровне плеч на согнутых руках.
Выполнение: Выровняйте руки в локтях и поднимите короткие
гантели вверх. Затем опустите гантели на уровень плеч.
Задействованные мышцы: Плечевые и шейные мышцы, мышцы-
разгибатели
21


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