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D 15. Kick-backs
Ausgangsposition: Linken Arm und rechtes Bein auf
der Hantelbank abstützen. Die rechte Hand fasst die
Kurzhantel. Der Arm ist im 90°-Winkel im Ellen bogen-
gelenk gebeugt und wird dicht am Oberkörper gehalten.
Bewegungsausführung: Den Arm im Ellenbogengelenk
rückwärts strecken und wieder senken. Nach Abschluss
der Übungswiederholungen die Seite wechseln.
Beanspruchte Muskulatur: Armstrecker, Schulter- und
Rückenmuskulatur
GB 15. Kick-backs
Starting position: Support the body with the right knee and the left hand
on the bench. Take hold of the dumbbell in the right hand, with the right
elbow bent at 90° and hold tightly in against the torso.
Exercise: Straighten the arm backwards at the elbow and lower again.
Repeat the exercise and then change sides.
Benefits: Triceps, shoulder and back muscles
F 15. Extension des bras vers l’arrière
Position initiale:
main gauche et genou droite en appui sur le banc. L’haltère
court dans la main droite. Tenir collé au tronc, le bras plié par rapport au
coude à 90°.
Mouvement: étendre l’avant-bras vers l’arrière puis le redescendre. Quand
les répétitions sont terminées, changer de côte.
Muscles sollicités: Muscles tendeurs des bras, musculation des épaules et du dos
NL 15.
Kick-back
Uitgangspositie: linker arm en rechter been in kniestand op de bank steunen.
Met de rechter hand de halter vastpakken. De elleboog in een hoek van
negentig graden gebogen, de arm vrij van het bovenlichaam.
Bewegingsuitvoering: de arm in het ellebooggewricht naar achteren strekken
en weer laten zakken. Na de oefeningsherhalingen de andere arm nemen.
Getrainde spieren: triceps, schouder- en rugspieren
E 15. Triceps kick-back
Posición inicial: El brazo izquierdo y la pierna derecha, hincada, están
apoyados en el banco de halterofilia. La mano derecha sostiene la man-
cuerna. El brazo está en un ángulo de 90° respecto al codo y es mantenido
cerca del cuerpo.
Movimiento(s): Estirar el brazo hacia atrás en el codo y volver a bajarlo.
Después de terminar los movimientos de repetición, cambiar el lado.
Efecto sobre: musculo extensor del brazo, hombros y musculatura de la
espalda.
I 15. Kick-back
Posizione di partenza: appoggiare il braccio sinistro e la gamba destra sul
banco del manubrio. La mano destra prende il manubrio corto. Il braccio è pie-
gato a 90° nell’articolazione dell’avambraccio e viene tenuto aderente al busto.
Esecuzione del movimento: stirare il braccio all’indietro nell’articolazione
dell’avambraccio ed abbassarlo di nuovo. Dopo la ripetizione dei movimenti
cambiare lato. Effetto: muscolo estensore delle braccia, muscolatura delle
spalle e della schiena
25
PL 15. Kick-backs
Pozycja wyjściowa: lewą rękę i prawą nogę opieramy na ławce. Prawą
ręką chwytamy hantel. Ramię zginamy w łokciu pod katem 90° i trzyma-
my tuż przy ciele.
Wykonywanie ruchów: ramię prostujemy w łokciu do tyłu, po czym je
znowu opuszczamy. Po zakończeniu serii ćwiczeń zmieniamy stronę.
Obciążone mięśnie: mięsień trójgłowy ramienia, mięsnie barkowe i
grzbietowe
P 15. Kickbacks
Posição inicial: apoie o braço esquerdo e a perna direita no banco de
musculação. Segure no haltere com a mão direita. Dobre o braço pelo
cotovelo num ângulo de 90° e mantenha-o junto ao tronco.
Execução do movimento: levante o braço para trás, esticando o cotovelo,
e volte a baixá-lo. Execute as repetições do exercício e troque de lado.
Músculos trabalhados: bíceps, músculos das costas e deltóides
DK 15. Kickbacks
Udgangsstilling: Placer venstre arm og højre ben bænken. Tag fat i
håndvægten med højre hånd. Bøj armen i en 90° vinkel og hold den tæt
ind til overkroppen.
Øvelse: Stræk armen bagud og sænk den igen. Gentag øvelsen nogle
gange og skift så side.
Muskler, der trænes: Armstrækkere, skulder- og rygmuskler
CZ 15. Tricepsové zdvihy
Výchozí poloha: Opřete levou paži a pravou nohu o lavici. Pravou rukou
uchopte jednoruční činku. Paži držte pokrčenou v lokti těsně u těla v úhlu
svírajícím 90°.
Provedení pohybu: Natáhněte paži v lokti směrem dozadu a opět ji
nechejte klesnout do výchozí polohy. Po ukončení série vyměňte paži.
Namáhané svalstvo: Extenzory paží, ramenní a zádové svalstvo
RUS 15. Поднимание назад
Исходное положение: Левая рука и правая нога оперты
о гантельную скамью. Возьмите короткую гантель в правую
руку. Согните руку в локте на 90° и прижмите ее к верхней
части туловища.
Выполнение: Выпрямите руку в локте назад и снова опустите.
После выполнения повторов упражнения поменяйте руку.
Задействованные мышцы: мышцы-разгибатели, мышцы плеч
и спины
27


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