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PL 10. Motylki
Pozycja wyjściowa: ustawić uchwyty treningowe do ćwiczeń motyl-
kowych. Siadamy wyprostowani, plecy opierają się na oparciu. Można
trenować z różną wysokością siedziska.
Łokcie powyżej stawu barkowego -> obciążamy górną część mięśni
piersiowych. Łokcie poniżej stawu barkowego -> obciążamy dolną część
mięśni piersiowych.
Wykonywanie ruchów: poduszki pod ramiona obejmujemy od zewnątrz
i zbliżamy do siebie wewnętrzną stronę przedramion. Podczas wykony-
wania ruchów kręgosłup ma stały kontakt z oparciem. Wzrok skierowany
jest do przodu.
Obciążone mięśnie: mięśnie piersiowe, przednie mięśnie barkowe
P 10. Butterfly
Posição inicial: ajuste as barras de treino para executar o exercício But-
terfly. Sente-se direito e encoste-se na prancha acolchoada. Pode variar
a altura do assento para o treino.
Cotovelos por cima da articulação do ombro -> esforça a parte superior
do peito. Cotovelos abaixo da articulação do ombro -> esforça a parte
inferior do peito.
Execução do movimento: Segure nos apoios para os braços por fora e
pressione-os um de encontro ao outro com a parte de dentro do antebra-
ço. Enquanto executa o movimento, a coluna vertebral deverá estar em
contacto com a prancha acolchoada. Olhe em frente.
Músculos trabalhados: músculos peitorais, músculos deltóides
DK 10. Butterfly
Udgangsstilling: Indstil bøjlen til butterfly. Sæt dig ret op med ryggen mod
rygstøtten. Kan trænes med variabel sædehøjde.
Albuer over skulderhøjde -> træner øverste del af brystkassen. Albuer
under skulderhøjde -> træner nederste del af brystkassen.
Øvelse: Tag fat i armstøtterne ydersiden og pres dem sammen med
indersiden af underarmen. Rygsøjlen skal under hele øvelsen have kontakt
til rygstøtten. Se lige ud.
Muskler, der trænes: Brystmuskler, forreste skuldermuskler
CZ 10. Butterfly
Výchozí poloha: Tréninkový třmen nastavte pro cvik Butterfly. Vzpřímený
sed, záda se opírají o zádovou opěrku Lze trénovat s proměnnou výškou
sedu.
Loket nad ramenní kloub -> Zatížení horní části prsního svalstva. Loket
pod ramenním kloubem -> Zatížení spodní části prsního svalstva.
Provedení pohybu: Polstrování pro paže se uchopí zvnějšku a tlačí se
k sobě vnitřní stranou předloktí. Páteř by měla během pohybu zůstat v
kontaktu s polstrováním. Směr pohledu vpřed.
Namáhané svalstvo: Prsní svalstvo, přední ramenní svalstvo
TA FITMASTER_Standard.indd 22 27.05.11 13:09
22


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