Manual Kettler Alpha - 07708-000 (page 23 of 36) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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PL 11. Pull-over

Pozycja wyjściowa: kładziemy się na plecach na ławce. Chwytamy

hantel obiema rękami. Trzymamy hantel powyżej klatki piersiowej ze

zgiętymi w łokciach ramionami.

Wykonywanie ruchów: ze zgiętymi lekko w łokciach ramionami opusz-

czamy powoli hantel za głowę do wysokości barków. Potem prowadzi-

my hantel z powrotem do pozycji wyjściowej.

Obciążone mięśnie: mięśnie piersiowe, mięśnie barkowe, mięsień najs-

zerszy grzbietu, mięsień trójgłowy ramienia

P 11. Pullover

Posição inicial: deite-se de costas no banco. Segure no haltere com as

duas mãos. Dobre os braços ligeiramente e levante o haltere acima do

peito.

Execução do movimento: com os braços ligeiramente dobrados nos

cotovelos, desça o haltere lentamente atrás da cabeça – até à altura do

ombro. De seguida, levante o haltere novamente até à posição inicial.

Músculos trabalhados: músculos peitorais, músculos deltóides, músculos

latíssimos, bíceps

DK 11.Pull-over

Udgangsstilling: Læg dig på ryggen på en flad bænk. Grib fat i hånd-

vægten med begge hænder. Hold håndvægten over brystet med let

bøjede arme.

Øvelse: Sænk håndvægten med let bøjede albuer langsomt om bag ho-

vedet – til skulderhøjde. Før så håndvægten tilbage til udgangsstillingen.

Muskler, der trænes: Brystmuskler, skuldermuskler, brede rygmuskler,

armstrækkere

CZ 11. Pull over

Výchozí poloha: Poloha na zádech na rovné lavici. Jednoroční činku

uchopte oběma rukama. S mírně ohnutými pažemi držte činku nad hrudí.

Provedení pohybu: S mírně pokrčenými pažemi v lokti spusťte činku

pomalu za hlavu – až do úrovně ramen. Poté ji zvedněte zpět do výchozí

polohy.Namáhané svalstvo: Prsní svalstvo, ramenní svalstvo, široký zá-

dový sval, extenzory paží

RUS 11. «Пуловер»

Исходное положение: Лягте спиной на прямую скамью. Возьмите

короткую гантель обеими руками. Держите гантель слегка

согнутыми руками над грудью.

Выполнение: Слегка согнутыми в локтях руками медленно

опустите короткую гантель за голову — до высоты плеч. Затем

верните гантель в исходное положение.

Задействованные мышцы: Грудные мышцы, плечевые мышцы,

широчайшая мышца спины, мышцы-разгибатели

D 11. Pull-over

Ausgangsposition: Rückenlage auf der Flachbank. Die

Kurzhantel mit beiden Händen fassen. Mit leicht ge-

beugten Armen die Hantel oberhalb der Brust halten.

Bewegungsausführung: Mit leicht im Ellenbogengelenk

angewinkelten Armen wird die Kurzhantel langsam hin-

ter den Kopf – bis auf Schulterhöhe – gesenkt. Danach

die Kurzhantel wieder in die Ausgangs position zurück-

führen. Beanspruchte Muskulatur: Brustmuskulatur,

Schulter muskulatur, Latissimus, Arm strecker

GB 11. Pull-over

Starting position:

Flat on the bench facing upwards.

Take hold of a dumb-

bell in each hand. Hold the dumbbells above the chest with the arms slightly

bent.

Exercise: Keeping the arms bent slightly at the elbows, lower the dumb-

bells slow

ly behind the head until at shoulder level. Pull back into the starting

position.

Benefits: Chest muscles,

shoulder

muscles, arm triceps and Latissimus

F 11. Pull-over

Position initiale: Position allongée sur le dos sur le banc plat. Prendre

l’haltère court à deux mains et le tenir au-dessus de la poitrine, les bras

légèrement fléchis. Mouvement: les bras étant légèrement fléchis au coude,

laisser descendre lentement l’haltère derrière la tête – jusqu’à hauteur des

épaules – puis revenir à la position initiale. Muscles sollicités: pectoraux, mus-

cles antérieurs des épaules, dorsaux, extenseurs des bras

NL 11. Pullover

Uitgangspositie: r

ga op uw rug op de bank liggen

. De korte halter met

beide handen vastpakken en met licht gebogen armen aan de bovenkant

van de borst houden. Bewegingsuitvoering: met licht gebogen armen de hal-

ter langzaam achter het hoofd tot op schouderhoogte laten zakken. Daarna

de halter weer in de uitgangspositie brengen.

Getrainde spieren: Met deze oefening worden de borst- en rugspieren,

voor-

ste schouderspieren en triceps

getraind

E 11. Pullover

Posición inicial: Posición de la espalda sobre el banco. Tomar la mancuerna

con ambas manos. Mantener la mancuerna sobre el pecho con los brazos

ligeramente inclinados. Movimiento(s): Con los brazos ligeramente angula-

dos en el codo se baja la mancuerna por detrás de la cabeza – hasta la

altura de los hombros. Después, llevar el carro corto a la posición inicial.

Efecto sobre: La musculatura pectoral, musculatura delantera de los hombros,

dorsal y los triceps

I 11. Pull-over

Posizione di partenza: schiena sulla panca piatta. Prendere i manubri corti

con tutte e due le mani. Con le braccia leggermente piegate tenere il manu-

brio al di sopra del petto. Esecuzione del movimento: con le braccia legger-

mente angolate nell’articolazione dell’avambraccio si abbassa lentamente

il manubrio corto dietro la testa fino all’altezza delle spalle. Dopo riportare

il manubrio corto di nuovo nella posizione di partenza. Effetto: muscolatura

del petto, muscolatura delle spalle anteriore, dell’estensione delle braccia

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Kettler Alpha - 07708-000 Manual

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