Manual Kettler Alpha - 07708-000 (page 26 of 36) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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D 14. Armstrecken mit der Kurzhantel

Ausgangsposition: Rückenlehne in steiler Position ein-

stellen. Gerader Sitz auf der Bank. Der Rücken lehnt am

Rückenpolster. Kurz hantel von oben fassen. Die Kurz-

hantel wird bei stark angewinkeltem Arm (90°) hinter

dem Kopf gehalten. Bewegungsausführung: Arm in die

Hochhalteposition über den Kopf strecken und wieder

in die Ausgangs position absenken. Nach Abschluss

der Übungs wiederholungen die Seite wechseln.

Beanspruchte Muskulatur: Armstrecker

GB 14.

One arm triceps extension

Starting position: Fix the backrest in its most upright position. Sit upright on

the bench with the back against the backrest. Grasp the short weight bar

from above. Hold the weight bar behind the head with the arm bent at the

elbow (90°). Exercise:

Stretch the arm into the overhead position and lower it

again to the

starting position. Repeat the movement several times and then

change hands. Benefits: Triceps

F 14. Etirement des bras avec haltère court

Position initiale: Relever le dossier entièrement à la verticale. S’asseoir sur le

banc, le dos bien droit appuyé contre le dossier. Saisir le haltère court d’en

haut. Le maintenir derrière la tête, le bras fortement fléchi. (90°)

Mouvement: Tendre le bras au-dessus de la tête en position de maintien

élevé, puis l’abaisser à nouveau dans sa position initiale. Les répétitions

désirées une fois terminées, recommencer avec l’autre bras.

Muscles sollicités: Muscles tendeurs des bras

NL 14.

Armstrekoefening met een korte halterstang

Uitgangspositie: de rugplank rechtop zetten. Ga rechtop op de bank zitten

met de rug tegen het rugkussen. Pak de halter met één hand bovenhands

vast. Houd de halter achter uw hoofd; uw arm dient daarbij gebogen te zijn.

(90°).

Oefening: strek uw arm tot boven uw hoofd en breng deze weer tot in de uit-

gangspositie naar beneden. Na deze oefening meerdere malen uitgevoerd

te hebben, dient u dezelfde oefening met uw andere arm uit te voeren.

Getrainde spieren: triceps

E 14. Extensión de triceps con mancuerna

Posición inicial: colocar el respaldo en posición vertical. Sentado de forma

recta en el banco. La espalda apoyada contra el acolchado. La mancuerna

se coge desde arriba. El brazo formando un ángulo cerrado sostiene las

pesas detrás de la cabeza. (90°)

Movimiento: estirar los brazos.sobre la cabeza y volver a bajarlos a la

posición inicial.Después de concluír la repetición del ejercicio cambiar de

brazo. Efecto sobre: musculo extensor del brazo

I 14. Estensione delle braccia con il manubrio corto

Posizione di partenza: Schienale in posizione verticale. Posizione eretta sulla

panca. La schiena è appoggiata all’imbottitura dello schienale. Afferrare il

piccolo manubrio dall’alto. Il piccolo manubrio è tenuto dietro la nuca con il

braccio fortemente piegato ad angolo. (90°)

Esecuzione del movimento: Stendere il braccio alzato sopra la nuca e

abbassare di nuovo alla posizione di partenza. Cambiare il lato dopo avere

terminato le ripetizioni dell’esercizio. Azione: muscolo estensore delle braccia

PL 14. Prostowanie ramienia obciążonego hantlem

Pozycja wyjściowa: ustawiamy oparcie pod stromym nachyleniem.

Siadamy wyprostowani na ławce. Opieramy się plecami o oparcie.

Hantel chwytamy od góry. Trzymamy go – przy mocno zgiętym ramieniu

– z tyłu głowy.

Wykonywanie ruchów: prostujemy ramię ponad głową, a następnie

opuszczamy do pozycji wyjściowej. Po zakończeniu serii ćwiczeń zmi-

eniamy rękę.

Obciążone mięśnie: mięsień trójgłowy ramienia

P 14. Extensão de braços com halteres

Posição inicial: coloque o apoio para as costas na posição inclinada.

sente-se no banco com as costas direitas. Encoste-se na prancha acolcho-

ada. Segure o haltere por cima. Com o braço completamente dobrado,

segure no haltere por trás da cabeça.

(90°)

Execução do movimento: estique o braço por cima da cabeça e, de se-

guida, volte a descê-lo para a posição inicial. Execute as repetições do

exercício e troque de lado.

Músculos trabalhados: tríceps

DK 14. Armstræk med håndvægte

Udgangsstilling: Indstil rygstøtten, så den er lodret. Sæt dig ret op på

bænken med ryggen op mod ryglænet. Tag fat i håndvægten med over-

håndsgreb. Hold håndvægten bag hovedet med albuen godt bøjet.

(90°)

Øvelse: Stræk armen op over hovedet og sænk den tilbage til udgangs-

stillingen igen. Gentag øvelsen nogle gange og skift så side.

Muskler, der trænes: Armstrækkere

CZ 14. Natahování paže s jednoruční činkou

Výchozí poloha: Opěrku nastavte do vzpřímené polohy. Vzpřímený sed

na lavici. Zády se opřete o opěrku. Jednoroční činka držena zespodu.

Jednoruční činku držte se silně pokrčenou paží za hlavou.

(90°)

Provedení pohybu: Zvedání paže do výše přes hlavu a opět spouštění do

výchozí polohy. Po ukončení série vyměňte paži.

Namáhané svalstvo: Extenzory paží

RUS 14. Выпрямление рук с короткой гантелей

Исходное положение: Установите спинку скамьи в высокое

положение. Сядьте ровно на скамью. Обопритесь спиной о

мягкую спинку. Возьмите короткую гантель сверху. Держите

короткую гантель сильно согнутой рукой за головой.

Выполнение: Выпрямите руку над головой до самой высокой

позиции, затем снова опустите в исходное положение. После

выполнения повторов упражнения поменяйте руку.

Задействованные мышцы: Мышца-разгибатель

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