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I 3. Spingere il manubrio corto sul banco oblique
Posizione di partenza: far scendere i manubri corti fino alle spalle e spingere
di nuovo verso l´alto.
Esecuzione del movimento: far scendere i pesi corti fino all'altezza della spal-
la e poi premere di nuovo verso l'alto.
Effetto: muscolatura superiore del petto, muscolatura anteriore delle spalle,
estensore delle braccia.
CZ 3. Vzpírání ručních činek v šikmém lehu
Výchozí pozice: Leh na zádech na šikmé lavičce, dlouhou činku uchopíme
nadhmatem a zeširoka.
Vedení pohybů: Leh na zádech na šikmé lavičce, ruční činky uchopíme
nadhmatem, ruce jsou vzpaženy. Činky držte na šíři ramen a spouštějte je
dolů , posléze je tlačte nahoru.
Působí na: Horní prsní svalstvo, přední svalstvo ramen, sval napínající paže.
RUS 3. ЖИМ ГАНТЕЛЕЙ ЛЕЖА С НАКЛОНОМ
Исходное положение: Лечь на скамью, установленную с
наклоном. Гантели над головой.
Выполнение: Опустить гантели до уровня груди, затем выжать
вверх.
Область воздействия: Верхние грудные мышцы, передний пучок
дельтовидных мышц, трицепсы.
FIN 3. Käsipainoilla vinopenkillä
Alkuasento: Asetu selinmakuulle vinopenkille ja tartu käsipainoihin.
Ojenna käsivarsia.
Liike: Laske painot hartioita kohti ja työnnä taas ylös.
Kehittää: Rintalihaksia, hartialihaksia, hauiksia.
PL
l
3. Wyciskanie hantli na ławce skośnej
Pozycja wyjściowa: leżenie plecami na ławce poprzecznej. Krótkie
hantle chwycić od góry, ręce są wysoko.
Przebieg ćwiczenia: opuścić hantle na szerokość barków, a następnie
podnieść z powrotem do góry.
Działanie: górne mięśnie klatki piersiowej, przednie mięśnie barków,
prostowniki rąk.
D 3. Kurzhantel Schrägbankdrücken
GB 3. Inclined push-up with dumbells
Starting position: Lie on the diagonal bench and take hold of the dumbells
from above. Arms stretched upwards.
Exercise: Lower the weights to the shoulders and push up again.
Benefits: Upper chest muscles, front shoulder muscles, arm extensors.
F 3. Développé des haltères courts, en position couchée sur
le banc incliné
Position initiale: couché sur le dos sur le banc incliné. Prendre les haltères
courts par le dessus, les bras étant levés.
Mouvement: descendre les haltères à la largeur des épaules, puis les déve-
lopper de nouveau.
Musculation: muscles supérieurs de la poitrine, muscles avant des épaules,
muscles d´extension des bras.
NL 3. Schuine-bank-drukken
Uitgangspositie: ga op uw rug op de bank liggen, strek uw armen en pak de
halters onderhands vast.
Oefening: laat de halters met gespreide armen tot uw borst zakken en druk
deze weer omhoog.
Getrainde spieren: Met deze oefening worden de grote borst- en voorste
schouderspieren en de triceps getraind.
S 3. Hantelpress, snedställd liggbräda
Utgångsläge: Ligg på rygg på snedställd liggbräda. Ta tag i hantlarna
uppifrån, ha armarna upplyfta.
Övning: Sänk hantlarna till axelhöjd, press upp igen.
Påverkar: Övre bröstmuskulaturen, främre axelmuskulaturen.
E 3. Fuerza contra el carro corto sobre el banco inclinado
Posición inicial: De espaldas sobre el banco inclinado. Los carros son toma-
dos por arriba, los brazos están en posición subida.
Movimiento: Bajar los carros cortos a la altura de los hombros y volver a ha-
cer fuerza hacia arriba.
Efecto sobre: La musculatura pectoral superior, los deltoides, los tríceps
Ausgangsposition: Rückenlage auf der Schrägbank.
Die Kurzhanteln werden von oben gegriffen, die Arme
sind in Hochhalte.
Bewegungsausführung: Die Kurzhanteln in Schulter-
breite herablassen und wieder nach oben drücken.
Wirkung: Obere Brustmuskulatur, vordere Schulter-
muskulatur, Armstrecker
13
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 13
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