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D 10. Kurzhantel Nackendrücken
GB 10. Neck presses with dumbells
Starting position: Sit on the bench and take hold of the dumbells from above.
Hold the dumbells at shoulder level with the arms bent.
Exercise: Straighten the arms at the elbows and bring the dumbells to the
"arm raised" position. Then lower the short weight bars back to shoulder level.
Benefits:
Shoulder/neck muscles
,, arm extensors
F 10. Haltères courts dans la nuque
Position initiale: assis bien droit sur le banc. Les mains empoignent les hal-
tères courts par le haut. Tenir les haltères courts à hauteur des épaules, les
bras étant pliés. Descendre ensuite les haltères courts jusqu´à hauteur des
épaules.
Mouvement: étendre les bras et lever les haltères courts.
Musculation:
Muscles des épaules et de la nuque,
muscles d´extension des
bras
NL 10. Nekdrukken
Uitgangspositie: ga rechtop op de bank zitten. Pak de halters bovenhands
vast. Houd de halters op schouderhoogte.
Oefening: strek uw armen en laat de halters vervolgens weer tot op schouder-
hoogte zakken.
Getrainde spieren: Met deze oefening worden de
schouder-, nek-
en de
triceps getraind
S 10. Hantelpress
Utgångsläge: Sitt rakt på bänken. Fatta hantlarna uppifrån. Håll hantlarna i
axelhöjd med böjda armar.
Övning: Sträck armarna i armbågsleden och press upp hantlarna. Därefter
sänks hanteln ned till axelhöjd.
Påverkar:
Tränar axlar, nacke och
triceps
E 10. Fuerza a la nuca con carro corto
Posición inicial: Sentado recto sobre el banco. Las manos toman el carro cor-
to desde arriba. Los carros cortos son sostenidos a la altura de los hombros
con los brazos flexionados.
Movimiento: Los brazos son estirados en los codos y los carros cortos son lle-
vados a la posición en alto. A continuación bajar los carros cortos hasta la
altura de los hombros.
Efecto sobre:
músculos del cuello/hombros, tríceps.
I 10. Pressione del manubrio corto contro la nuca
Posizione di partenza: sedile dritto sul banco. Le mani predono i manubri
corti dall´alto. I manubri corti vengono tenuti all´altezza delle spalle con
braccia piegate.
Esecuzione del movimento: le braccia vengono stirate nell´articolazione del
gomito e i manubri corti vengono portati in alto. Dopo riabbassare i pesi cor-
ti all'altezza delle spalle.
Effetto:
potenziamento dei deltoidi, dei dorsali e dei bicipiti.
CZ 10. Vzpírání ručních činek v sedě
Výchozí pozice: Sed vzpřímený na lavičce, ruce uchopí činky nadhmatem.
Činky držíme pokrčenými pažemi ve výši ramen.
Vedení pohybů: Paže se v loktech napřimují a činky se dostávají vzhůru..
Působí na:
Ramenní svalstvo a svaly šíje, natahovače paží
RUS 10. ЖИМ ГАНТЕЛЕЙ ВВЕРХ (СИДЯ)
Исходное положение: Сидя на скамье, держать гантели хватом
сверху на уровне плеч согнутыми руками.
Выполнение: Поднимать гантели, выпрямляя руки вверх.
Вернуться в исходное положение.
Область воздействия: Дельтовидная мышца, трицепс,
трапециевидная мышца
FIN 10. Käsipainoharjoitus
Alkuasento: Istu selkä suorana penkillä. Tartu käsipainoihin ylhäältä.
Pidä painoja hartioiden korkeudella koukistetuin käsivarsin.
Liike: Ojenna käsivarsia ja työnnä painot ylös. Palaa hitaasti alkuasen-toon.
Kehittää: Hartialihaksia, ojentajalihaksia
PL
l
10. Wyciskanie hantlami
Pozycja wyjściowa: usiąść prosto na ławce. Ręce chwytają hantle
nachwytem. Hantle trzymane są zgiętymi rękami na wysokości barków.
Przebieg ćwiczenia: ręce są prostowane w stawie łokciowym, a
krótkie hantle podnoszone w górę. Następnie opuścić hantle na
wysokość barków.
Działanie: mięśnie barków, karku, zginacz rąk.
Ausgangsposition: Gerader Sitz auf der Bank. Die
Hände fassen die Kurzhanteln von oben. Die Kurz-
hanteln werden auf Schulterhöhe mit gebeugten Armen
gehalten.
Bewegungsausführung: Die Arme werden im Ellen-
bogengelenk gestreckt und die Kurzhanteln zur Hoch-
halte gebracht. Danach Kurzhanteln wieder auf Schul-
terhöhe absenken.
Wirkung: Schulter-/Nackenmuskulatur, Armstrecker
20
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 20
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