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D 10. Fliegende Bewegung rückwärts
Ausgangsposition: Bauchlage auf der Bank. Die leicht
gebeugten Arme fällen ein Lot zum Boden.
Bewegungsausführung: Mit gestreckten Armen werden
die Hanteln auf Schulterhöhe gehoben und dabei die
Schulterblätter zusammengezogen.
Beanspruchte Muskulatur: Rücken- und Schultermus ku la-
tur, Armstrecker
GB 10.
Reverse Flies
Starting position: Lying face down on the bench. The slightly bent arms are
perpendicular to the floor.
Exercise: Raise the dumbells to shoulder height with the arms stretched and
pull the shoulder blades together.
Benefits: Shoulder and back muscles, arm-stretching muscles
F 10. Mouvement arrière épaules
Position initiale: Allongé sur le sur le banc. Les bras légèment pliés tombent
perpendiculairement vers le sol.
Mouvement: Les haltères sont ramenés à hauteur d’épaules avec les bras ten-
dus et les omoplates sont ainsi contractées.
Muscles sollicités: Musculation des épaules et du dos, les extenseurs des bras
NL 10. Bend-over laterals
Uitgangspositie: ga op uw buik op de bank liggen. Pak de korte halterstan-
gen bovenhands vast. Houd hierbij uw armen licht gebogen. Uw armen
bevinden zich nu iets boven de grond.
Oefening: buig hierbij licht uw armen, breng de halters omhoog tot op li-
chaamshoogte en beweeg deze daarna weer naar beneden.
Getrainde spieren: brede rug- en schouderspieren
E 10.
Apertura invertida
Posición inicial: decúbito prono sobre el banco. Las mancuernas son toma-
dos desde arriba. Los brazos, ligeramente flexionados, se encuentran exten-
didos delante del cuerpo a escasa altura sobre el suelo.
Movimiento: Con los brazos ligeramte flexionados en los codos se llevan las
mancuernas al lado del cuerpo y son descendidas a continuación
Efecto sobre: El dorsal ancho, los hombros, los tríceps
I 10. Movimento volante all‘indietro
Posizione di partenza: posizione del ventre sulla panca. I pesi corti si pren-
dono dall‘alto. Le braccia leggermente piegate si trovano in posizione di
tenuta davanti al corpo poco distanti dal suolo.
Esecuzione del movimento: con le braccia leggermente piegate ad angolo
nelle articolazioni dei gomiti si portano le braccia in posizione laterale del
corpo e si riabbassano. Effetto: largo muscolo del dorso, muscolatura delle
spalle, estensore delle braccia
13 a
PL 10. Motylki w pozycji odwrotnej
Pozycja wyjściowa: kładziemy się na brzuchu na ławce. Lekko zgięte
ramiona opuszczamy prostopadle do ziemi.
Wykonywanie ruchów: podnosimy hantle do wysokości barków,
trzymając ramiona wyprostowane i ściągając łopatki.
Obciążone mięśnie: mięsień równoległoboczny, mięśnie barkowe,
mięsień trójgłowy ramienia
P 10. Crucifixo inverso
Posição inicial: deite-se no banco de barriga para baixo. Os braços,
ligeiramente dobrados, ficam perpendiculares ao chão.
Execução do movimento: Com os braços esticados, levante os halteres à
altura dos ombros e tensione as omoplatas.
Músculos trabalhados: Músculos das costas e deltóides, bíceps
DK 10. Reverse flyes
Udgangsstilling: Læg dig maven bænken. De let bøjede arme er
vinkelret med gulvet.
Øvelse: Løft håndvægtene med strakte arme til skulderhøjde, skul-
derbladene trækkes sammen.
Muskler, der trænes: Skulder- og rygmuskler , armstrækkere
CZ 10. Obrácené rozpažky
Výchozí poloha: Poloha na břiše na lavici. Lehce pokrčené paže jsou
spuštěné kolmo k podlaze.
Provedení pohybu: Mírně pokrčenými pažemi zvednete činky do úrovně
ramen a přitom přitáhnete lopatky k sobě.
Namáhané svalstvo: Rombický sval, ramenní a zádové svalstvo
RUS 10. Махи наза
Исходное положение: Лягте животом на скамью.
Немного согнутые руки должны образовывать линию,
перпендикулярную полу.
Выполнение: Выпрямленными руками поднимите гантели на
высоту плеч, сводя при этом лопатки вместе.
Задействованные мышцы: Ромбовидная мышца, плечевые
мышцы, мышцы-разгибатели
22


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