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E 9. Movimiento de vuelo hacia atrás
Posición inicial: decúbito prono sobre el banco. Los carros cortos son toma-
dos desde arriba. Los brazos, ligeramente flexionados, se encuentran exten-
didos delante del cuerpo a escasa altura sobre el suelo.
Movimiento: Con los brazos ligeramte flexionados en los codos se llevan las
barras cortas al lado del cuerpo y son descendidas a continuación
Efecto sobre: El dorsal ancho, los hombros, los tríceps
I 9. Movimento volante all'indietro
Posizione di partenza: posizione del ventre sulla panca. I pesi corti si pren-
dono dall'alto. Le braccia leggermente piegate si trovano in posizione di te-
nuta davanti al corpo poco distanti dal suolo.
Esecuzione del movimento: con le braccia leggermente piegate ad angolo
nelle articolazioni dei gomiti si portano le braccia in posizione laterale del
corpo e si riabbassano.
Effetto: largo muscolo del dorso, muscolatura delle spalle, estensore delle
braccia
CZ 9. Mávání křídly v leže na břichu
Výchozí pozice: Leh břichem na lavičce. Ruční činky uchopeny nadhmatem.
Lehce pokrčené ruce se nacházejí v předpažení těsně nad zemí.
Vedení pohybů: Pažemi, které jsou lehce pokrčeny v loktech, dáváme činky
tak, aby ruce byly upaženy.
Působí na: äiroký sval zádový, ramenní svalstvo, sval natahující paže.
RUS 9. РАЗВОДКА РУК С ГАНТЕЛЯМИ В СТОРОНЫ,
ЛЕЖА НА ЖИВОТЕ
Исходное положение: Лечь на скамью ничком. Взять гантели
хватом сверху. Руки слегка согнуты и находятся чуть выше уровня
пола.
Выполнение: Поднять слегка согнутые в локтях руки с гантелями
до уровня тела. Затем вернуться в исходное положение.
Область воздействия: Мышцы спины, плеч, трицепсы.
FIN 9. Lento taaksepäin
Alkuasento: Asetu vatsallesi penkille. Tartu käsipainoihin ylhäältä.
Koukista käsivarsia hieman lattian yläpuolelle.
Liike: Nosta käsiä ylös kehon rinnalle hieman koukistetuin käsivarsin ja
palaa alkuasentoon.
Kehittää: Selkälihaksia, hartialihaksia, ojentajalihaksia
PL
l
9. Ruch do tyłu naśladujący latanie
Pozycja wyjściowa: leżenie na brzuchu, na ławce. Hantle chwycić od
góry. Lekko zgięte ręce znajdują się daleko od ciała, nieco nad
podłogą.
Przebieg ćwiczenia: Rękami lekko zgiętymi w stawie łokciowym pod-
nieść krótkie hantle w bok i ponownie opuścić.
Działanie: mięsień najszerszy grzbietu, mięśnie barków, mięsień pros-
townik rąk, mięsień czworoboczny.
D 9. Fliegende Bewegung rückwärts
GB 9. Flying movement backwards
Starting position: Face downwards on the bench. The dumbells are grasped
from above. The arms are slightly bent and are held in front of the body just
above the floor.
Exercise: With arms slightly bent at the elbow, the dumbells are raised to the
level of the body and then lowered again.
Benefits: Dorsal muscles, shoulder muscles, arm extensors
F 9. Mouvement arrière épaules
Position initiale: allongé de ventre sur le banc. Saisir les haltères courts par le
haut. Les bras légèrement pliés se trouvent devant le corps, un peu au-dessus
du sol.
Mouvement: les bras étant légèrement pliés au caoude, amener les haltères
courts sur le côté et les descendre ensuite.
Musculation: larges muscles du dos, muscles des épaules, muscles d´exten-
sion des bras
NL 9. Bend-over laterals
Uitgangspositie: ga op uw buik op de bank liggen. Pak de korte halterstan-
gen bovenhands vast. Houdt hierbij uw armen licht gebogen. Uw armen be-
vinden zich nu iets boven de grond.
Oefening: buig hierbij licht uw armen, breng de halters omhoog tot op li-
chaamshoogte en beweeg deze daarna weer naar beneden.
Getrainde spieren: Met deze oefening worden de rug-en schouderspieren en
de triceps getraind.
S 9. Flyers, bakåt
Utgångsläge: Ligg på magen på banken. Fatta hantlarna uppifrån. Håll ar-
marna lätt böjda framför kroppen och en liten bit över golvet.
Övning: För armarna uppåt och åt sidan med lätt vinklade armbågar och sänk
ned till utgångsläget.
Påverkar: Ryggmuskeln, axelmuskulatur, triceps
Ausgangsposition: Bauchlage auf der Schrägbank. Die
Kurzhanteln werden von oben gegriffen. Die leicht ge-
beugten Arme befinden sich in Körpervorhalte knapp
über dem Boden.
Bewegungsausführung: Mit leicht in den Ellenbogen-
gelenken angewinkelten Armen werden die Kurz-
hanteln in Körperseithalte gebracht und wieder herab-
gesenkt.
Wirkung: Rückenmuskulatur, Schultermuskulatur, Arm-
strecker
19
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 19
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