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D 13. Rudern einarmig
Ausgangsposition: Linker Arm und rechtes Bein sind auf
der Bank abgestützt. Der Rücken wird gerade gehalten.
Die rechte Hand hält die Kurzhantel. Der Arm ist an-
nähernd gestreckt.
Bewegungsausführung: Die Kurzhantel auf Brusthöhe
ziehen.
An schließend die Kurzhantel wieder senken.
Nach Ab schluss der Übungswiederholungen die Seite
wechseln. Beanspruchte Muskulatur: Rücken- und
Schultermuskulatur, Armbeuger
GB 13.
Single arm rowing
Starting position: Rest the left hand and the right knee on the weight bench.
Back straight. The weight bar is held in the right hand. Arm is almost
stretched.
Exercise: Pull the dumbbell to the chest. Lower the dumbbell again. Repeat
the exercise and then change sides.
Benefits: Back and shoulder muscles, arm-bending muscles
F 13. Soulevé d’haltère à un bras
Position initiale: Positionnez un genou sur le banc, votre bras en appui.
De l’autre main saisissez l’haltère courte, votre bras étant pratiquement en
extension.
Mouvement: Ramenez l’haltère vers le buste. Répétez l’exercice puis changez
de côté. Muscles sollicités: muscles des épaules, dorsaux, biceps
NL 13. Eenarmig roeien
Uitgangspositie: linker arm en rechter been in kniestand op de halterbank
steunen. De rug recht houden. De korte halter in de rechter hand. De arm is
ongeveer gestrekt.
Bewegingsuitvoering: de halter naar de borst trekken, daarbij de arm dicht
langs het bovenlichaam voorbij laten gaan. Daarna de halter weer laten zak-
ken. Na beëindiging van de oefeningsherhalingen deze met de andere arm
uitvoeren. Getrainde spieren: rug- en schouderspieren en biceps
E 13. Remo con 1 brazo
Posición inicial: Apoyer el brazo izquiero y la pierna derecha rodilla hin-
cada apoyada sobre el banco. La espalda se mantiene recta. Cogemos la
mancuerna on la mano derecha. El brazo está casi completamente estirado.
Movimiento: Llevar el carro corto al pecho. El brazo pasa cerca del cuerpo.
A continuación, volver a bajar la mancuerna. Después de terminar los movi-
mientos de repetición, cambiar el lado.
Efecto sobre: La musculatura de la espalda y de los hombros.
I 13. Vogare con un solo braccio
Posizione di partenza: Il braccio sinsitro e la gamba destra in ginocchio,
sono tenuti fermi sulla panca. La schiena e diritta. La mano destra regge il
manubrio corto. ilb raccio è quasi disteso.
Esecuzione del movimento: Tirare verso il petto il manubrio cor-
to. Contemporaneamente portare in avanti vicino al busto il braccio.
Successivamente abbassare di nuovo il manubrio corto. Dopo aver ripetuto
l’esercizio cambiare lato.
Effetto: muscolatura del dorso e dell spalle, muscoli flessori del braccio
35a
PL 13. Wiosłowanie jedną ręką
Pozycja wyjściowa: lewą rękę i prawą nogę opieramy na ławce. Plecy
trzymamy w pozycji wyprostowanej. W prawej ręce trzymamy hantel.
Ramię jest niemal wyprostowane.
Wykonywanie ruchów: hantel podciągamy do wysokości klatki piersio-
wej. Następnie ponownie go opuszczamy. Po zakończeniu serii ćwiczeń
zmieniamy stronę.
Obciążone mięśnie: mięśnie grzbietowe i barkowe, biceps
P 13. Levantamento de halteres com um braço
Posição inicial: apoie o braço esquerdo e a perna direita no banco. Man-
tenha as costas direitas. Segure no haltere com a mão direita. Estique o
braço, mas não completamente.
Execução do movimento: levante o haltere até à altura do peito. De
seguida, volte a baixar o haltere. Execute as repetições do exercício e
troque de lado.
Músculos trabalhados: músculos dorsais e deltóides, músculo flexor do
braço
DK 13. Roning, med en arm
Udgangsstilling: Placer venstre arm og højre ben bænken. Ryggen
skal være ret. Hold håndvægten i højre hånd. Armen skal være næsten
strakt.
Øvelse: Træk håndvægten op i brysthøjde og sænk den igen. Gentag
øvelsen nogle gang og skift så side.
Muskler, der trænes: Ryg- og skuldermuskler, armbøjere
CZ 13. Veslování jednou rukou
Výchozí poloha: Levá paže a pravá noha se opírají o lavici. Záda jsou
rovná. Pravá ruka drží jednoruční činku. Paže je skoro natažena.
Provedení pohybu: Přitáhněte jednoruční činku do úrovně ramen. Poté
ponechejte činku opět klesnout. Po ukončení série vyměňte paži.
Namáhané svalstvo: Zádové a ramenní svalstvo, flexory paží
RUS 13. Гребки одной рукой
Исходное положение: Левая рука и правая нога оперты о
скамью. Спину необходимо держать прямой. В правой руке
короткая гантель. Рука почти выпрямлена.
Выполнение: Потяните короткую гантель к груди. Затем
снова опустите короткую гантель. После выполнения повторов
упражнения поменяйте руку.
Задействованные мышцы: Группа мышц плеч и мышцы спины
25


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