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E 5. Butterfly (mariposa)
Posición inicial: Sentado recto sobre el banco. La espalda está apoyada en
el acolchamientos para los brazos. Los antebrazos y los codos se
hallan apoyados al acolchado de la palanca.
Movimiento: Presionar lentamente con los la parte interior de los antebrazos
los acolchonamientos para los brazos hacia adelante y hacia el centro.
Ceder lentamente hasta alcanzar de nuevo la posición inicial.
Efecto sobre: La musculatura pectoral, los deltoides.
I 5. Butterfly
Posizione di partenza: sedile dritto sul banco. Il dorso si appoggia allo chie-
nale. Gli avambracci e i gomiti si trovano nelle imbottiture delle braccia.
Esecuzione del movimento: con le parti interne degli avambracci premere in
avanti e verso il centro. Cedere lentamente finché si raggiunge la posizio
ne
di partenza.
Effetto: muscolatura del petto, muscolatura anteriore delle spalle
CZ 5. Butterfly /motýlek
Výchozí pozice: Sed vzpřímený na lavičce, záda se opírají o zádový polštář.
Předloktí a lokty zabírají za svislé polštáře posilovací části Butterfly . Ruce se
drží namontovaných rukojetí.
Vedení pohybů: Vnitřní stranou loktů tlačíme polstry Butterfly směrem do-
předu a do středu. Následuje pomalé uvolňování tlaku až k návratu polstrů
do výchozí pozice.
Působí na: Prsní svalstvo, přední svalstvo ramenní.
RUS 5. СВЕДЕНИЕ РУК НА БЛОКЕ ("БАТТЕРФЛЯЙ")
Исходное положение: Сесть на скамью спиной к стойке.
Предплечьями упереться в упоры для рук.
Выполнение: Свести руки. Медленно вернуться в исходное
положение.
Область воздействия: Мышцы груди, передний пучок
дельтоидов.
FIN 5. PEC-DEC
Alkuasento: Istu selkä suorana selkänojaa vasten käsivarsien sisäpuoli
pec-dec -tyynyjä vasten.
Liike: Paina tyynyjä käsivarsilla toisiaan kohti ja palaa hitaasti alkuasen-
toon.
Kehittää: Rintalihaksia, hartialihaksia
PL
l
5. Ćwiczenie " motylek"
Pozycja wyjściowa: usiąść prosto na ławce. Plecy oparte na
podpórce. Przedramiona i łokcie przylegają do podpórek.
Przebieg ćwiczenia: wewnętrzną stroną przedramion wyciskamy
podpórki do przodu i do środka. Ciężar powoli odpuszczać do pozycji
wyjściowej.
Działanie: mięśnie klatki piersiowej, mięśnie szerokie barków.
D 5. Butterfly
GB 5. Butterfly
Starting position: Sit on the bench with the back straight against the pad.
Lower arms and elbows up against the padded armrests.
Exercise: Using the insides of the lower arms , push the pads forwards and in
towards the centre. Release pressure slowly until the pads are in the starting
position again.
Benefits: Chest muscles, front shoulder muscles
F 5. Butterfly
Position initiale: Assis droit sur le banc le dos, appuyé au dossier matelassé.
Les avant-bras et les coudes se trouvent contre les manchons capitonnés.
Mouvement: Avec l´intérieur des avant-bras, pousser les boudins matelassés
vers
l´avant et le milieu. Laisser revenir lentement jusqu´à atteindre la position
initiale.
Musculation: Pectoraux, muscles avant des épaules
NL 5. Butterfly
Uitgangspositie: ga rechtop op de bank zitten, druk uw rug tegen de beklede
plank. Onderarmen en ellebogen rusten tegen de rollen.
Oefening: druk de rollen met de binnenzijde van de onderarmen tot voor het
gezicht. Laat deze daarna weer langzaam terugkomen tot de uitgangspositie
weer bereikt is.
Getrainde spieren: Met deze oefening worden de grote borst- en voorste
schouderspieren getraind.
S 5. Butterfly
Utgångsläge: Sitt rakt på bänken. Ryggen mot ryggstödet. Underarmar och
armbågar mot armkuddar.
Övning: Tryck fram armkuddarna med insidan av armarna så långt det går.
Släpp efter sakta tills Du är tillbaka i utgångsläget.
Påverkar: Bröstmuskulaturen, främre axelmuskulaturen.
Ausgangsposition: Gerader Sitz auf der Bank. Der
Rücken lehnt am Rückenpolster. Die Unterarme und
Ellenbogen liegen an den Armpolstern an.
Bewegungsausführung: Mit den Innenseiten der Unter-
arme die Armpolster nach vorne und zur Mitte
drücken. Langsam nachgeben, bis die Ausgangs-
position wieder erreicht ist.
Wirkung: Brustmuskulatur, vordere Schultermuskulatur
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 15
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