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I 4. Movimento volante
Posizione di partenza: posizione del dorso sul banco. I pesi corti vengono
presi di sotto. Con le braccia leggermente angolate nell´articolazione dei go-
miti, i manubi corti vengono scesi lateralmente e riportati in alto.
Esecuzione del movimento: con le braccia leggermente piegate ad amgolo
nelle articolazioni dei gomiti abassare lateralmente i pesi corti e riportarli in
alto.
Effetto: muscolatura del petto, muscolatura anteriore delle spalle
CZ 4. Mávání křídly
Výchozí pozice: Leh na zádech na lavičce, ruční činky držíme podhmatem, v
lokti lehce pokrčené ruce jsou vzpaženy.
Vedení pohybů: Lehce pokrčenými pažemi skláníme činky do strany a pak
opět nahoru.
Působí na: Prsní svalstvo, přední ramenní svalstvo.
RUS 4. РАЗВОДКА С ГАНТЕЛЯМИ
Исходное положение: Лечь на скамью. Взять гантели хватом
снизу. Поднять над головой.
Выполнение: Опустить гантели в стороны, затем вернуться в
исходное положение.
Область воздействия: Грудные мышцы, передний пучок
дельтовидных мышц.
FIN 4. Lento
Alkuasento: Asetu selinmakuulle penkille. Tartu käsipainoihin alhaalta kä-
sivarret hieman koukussa.
Liike: Laske painoja käsivarsia levitellen ja nosta taas alkuasentoon.
Kehittää: Rintalihaksia, hartialihaksia
PL
l
4. Ruch naśladujący latanie
Pozycja wyjściowa: leżenie plecami na ławce. Hantle chwycić od
dołu. Lekko zgięte ręce znajdują się z przodu ciała.
Przebieg ćwiczenia: lekko podkurczonymi w stawach łokciowych
rękami opuścić hantle w bok, a następnie z powrotem do góry.
Działanie: mięśnie klatki piersiowej, przednie mięśnie barków.
Ausgangsposition: Rückenlage auf der Bank. Die Kurz--
hanteln werden von unten gegriffen. Die leicht gebeug-
ten Arme befinden sich in Körpervorhalte.
Bewegungsausführung: Mit leicht im Ellenbogengelenk
angewinkelten Armen werden die Kurzhanteln
zur
Seite herabgesenkt und wieder nach oben gebracht.
Wirkung: Brustmuskulatur, vordere Schultermuskulatur
14
D 4. Fliegende Bewegung
GB 4. "Flying"
Starting position: Lie on the bench. The short weight bars are grasped from
beneath. The lightly bent arms are in front of the chest/trunk.
Exercise: Lower the dumbells sideways (arms slightly bent) and raise again.
Benefits: Chest muscles, front shoulder muscles
F 4. Mouvements en tourbillon
Position initiale: couché sur le dos sur le banc. Empoigner les haltères courts
par le bas. Les bras légèrement fléchis, se trouvant devant le corps.
Mouvement: les bras légèrement pliés aux coudes, descendre les haltères
courts sur le côté, puis les ramener vers le haut.
Musculation: muscles de la poitrine, muscles avant des épaules
NL 4. Fly' s
Uitgangspositie: op uw rug op de bank gaan liggen. Pak de korte halter-
stang onderhands vast. Buig de armen licht naar boven.
Oefening: Laat de halters met licht gebogen armen zakken en breng deze
weer onhoog.
Getrainde spieren: Met deze oefening worden de borst- en voorste schouder-
spieren getraind.
S 4. Flyers
Utgångsläge: Ligg på rygg på bänken. Fatta hantlarna underifrån.
Övning: Sänk hantlarna genom att sträcka ut armarna och pressa upp igen
till utgångsläget.
Påverkar: Bröstmuskulaturen, främre axelmuskulaturen.
E 4. Movimiento de vuelo
Posición inicial: De espaldas sobre el banco. Los carros cortos son tomados
desde abajo. Los brazos, ligeramente flexionados, se hallan delante del
cuerpo.
Movimiento: Con los brazos ligeramente flexionados en los codos se suben y
se bajan los carros cortos hacia los lados.
Efecto sobre: La musculatura pectoral, los deltoides.
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 14
14


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