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I 1. Pressione contro il banco
Posizione di partenza: posizione del dorso sul banco. Il manubrio lungo vie-
ne treso dall´alto.
Esecuzione del movimento: far scendere il peso fino al petto e infine spingere
di nuovo verso l´alto.
Effetto: grande muscolatura del petto, muscolatura anteriore delle braccia,
estensore delle braccia.
CZ 1. Vzpírání vleže na zádech
Výchozí pozice: Leh na zádech na lavičce. Dlouhou činku uchopíme ze širo-
ka.
Vedení pohybý: Činku spouštíme až na prsa a pak opět vytlačujeme vzhůru.
Působí na: Prsní svalstvo, přední svalstvo ramen, sval natahující paže.
RUS 1. ЖИМ ШТАНГИ ЛЕЖА
Исходное положение: Лечь на скамью. Взяться за гриф штанги
широким хватом.
Выполнение: Опустить штангу на грудь, затем выжать вверх.
Область воздействия: Верхние грудные мышцы, передний пучок
дельтовидных мышц, трицепсы.
FIN 1. Penkkipunnerrus
Alkuasento: Asetu selinmakuulle penkille ja tartu tankoon leveällä otteel-
la.
Liike: Laske painot rintaan ja työnnä taas ylös.
Kehittää: Suuria rintalihaksia, hartialihaksia, hauiksi
PL
l
1. Wyciskanie na ławce
Pozycja wyjściowa: leżenie plecami na ławce. Sztangę chwycić sze-
roko od góry.
Przebieg ćwiczenia: ciężar opuścić do klatki piersiowej, a następnie z
powrotem podnieść do góry.
Działanie: mięśnie duże klatki piersiowej, przednie mięśnie barków,
mięsień prostowniki rąk.
D 1. Bankdrücken
GB 1. Push-up
Starting position: Lie on the bench and take hold of the barbell with the
hands spread wide apart.
Exercise: Lower the weights to the chest and push up again.
Benefits: Large chest muscles, front shoulder muscles, arm extensors.
F 1. Développé en position couchée
Position initiale: couché sur le dos. Empoigner la longue barre d´haltères, les
mains écartées le plus possible.
Mouvement: descendre la barre avec haltères jusqu´à la poitrine, puis la dé-
velopper de nouveau.
Musculation: grand muscles de la poitrine, muscles avant des épaules,
muscles d´extension des bras.
NL 1. Bankdrukken
Uitgangspositie: ga op uw rug op de bank liggen. Pak de lange halterstang
met gespreide armen bovenhands vast.
Oefening: laat het gewicht tot op uw bost zakken en druk dit weer naar bo-
ven.
Getrainde spieren: Met deze oefening worden de grote borst- en voorste
schouderspieren en de triceps getraind.
S 1. Bänkpress
Utgångsläge: Ligg på rygg på bänken. Fatta skivstangen med bred fattning.
Övning: Sänk vikten till bröstet och pressa sedan uppåt igen.
Påverkar: Stora bröstmuskulaturen, främre axelmuskulaturen.
E 1. Fuerza contra el banco
Posición inicial: De espaldas sobre el banco. El carro largo se toma de forma
ancha.
Movimiento: Bajar el peso hasta el pecho y a continuación fuerza de nuevo
hacia arriba.
Efecto sobre: El pectoral mayor, los deltoides, los tríceps
Ausgangsposition: Rückenlage auf der Bank. Die Lang-
hantel wird breit von oben gefaßt.
Bewegungsausführung: Das Gewicht bis zur Brust her-
ablassen und anschließend wieder nach oben drük-
ken.
Wirkung: Große Brustmuskulatur, vordere Schulter-
muskulatur, Armstrecker
11
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 11
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