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D 11. Bankdrücken
Ausgangsposition: Sitzhöhe einstellen, so dass sich die
Stemmbügel auf Brusthöhe befinden. Den Rücken gerade
an das Polster lehnen.
Bewegungsausführung: Den Stemmbügel nach vorne
drücken, Ellenbogen NICHT durchdrücken, anschließend
auf Brusthöhe absenken.
Beanspruchte Muskulatur: Brustmuskulatur, Trizeps, vordere
Schultermuskulatur
GB 11. Bench Press
Starting position: Adjust the height of the seat so that the push bar is at chest height.
Keeping the back straight, lean the back against the back rest.
Movement: Push the bar forward. Do not fully straighten the elbows. Then allow
the bar to descend to chest level.
Muscles used: Chest muscles, triceps, front shoulder muscles
F 11. Développé-assis
Position de départ : réglez la hauteur du siège de façon à ce que les étriers
d’appui se trouvent à hauteur de poitrine. Adossez-vous, le dos bien droit, au
dossier rembourré.
Exécution du mouvement : pressez l’étrier d’appui vers l’avant, ne pressez pas les
coudes à fond, puis abaissez-le à hauteur de poitrine.
Muscles sollicités : muscles pectoraux, triceps, deltoïdes antérieurs
NL 11. Bankdrukken
Uitgangspositie: zithoogte instellen, zodat de beugel zich op borsthoogte bevindt.
Met de rechte rug tegen het kussen gaan zitten.
Beweging: de beugel naar voren drukken. Ellebogen NIET doorbuigen, vervolgens
weer naar borsthoogte laten zakken.
Gebruikte spieren: borstspieren, triceps, voorste schouderspieren
E 11. Banco de pesas
Posición inicial: ajustar la altura del asiento de modo que el arco ce apoyo se
encuentre a la altura del pecho. Apoyar la espalda recta contra el respaldo.
Movimiento: presionar el arco hacia adelante, NO tender los codos, finalmente
bajar a la altura del pecho.
Músculos utilizados: pectorales, tríceps, hombros delanteros
I 11. Benchpress
Posizione di partenza: regolare l’altezza del sedile in modo che le staffe si trovino
all’altezza del petto. Tenere la schiena diritta e appoggiata allo schienale.
Esecuzione del movimento: premere la staffa in avanti, NON premere sui gomiti,
poi riportarla all’altezza del petto.
Muscolatura sollecitata: pettorali, tricipiti, muscolatura anteriore delle spalle
PL 11. Wyciskanie z ławki
Pozycja wyjściowa: ustawić wysokość siedziska tak, aby uchwyty atlasu znalazły
się na wysokości piersi. Wyprostowane plecy oprzeć na oparciu.
Wykonywanie ruchów: objąć uchwyty i wyciskać do przodu, NIE prostować zbyt
mocno łokci, następnie opuszczać na wysokość piersi.
Obciążone mięśnie: mięśnie piersiowe, triceps, przednie mięśnie barkowe
P 11. Supino sentado no banco
Posição inicial: ajuste a altura do banco, de modo que o arco de apoio fique à
altura do peito. Encoste as costas direitas no apoio acolchoado.
Execução do movimento: empurre o arco de apoio para a frente, NÃO estique
completamente os cotovelos e volte a puxar o arco para o peito.
Músculos trabalhados: músculos peitorais, tríceps, músculos deltóides frontais
DK 11. Bænkpres
Udgangsstilling: Indstil sædets høje, bøjlen er højde med brystkassen. Læn
dig med ryggen ret mod rygstøtten.
Øvelse: Pres bøjlen fremad uden at strække helt ud i albuerne og sænk den
ned til brysthøjde.
Muskler, der trænes: Brystmuskler, triceps, forreste skuldermuskler
CZ 11. Benchpress
Výchozí poloha: Nastavte výšku sedáku, aby byly přívratné rukojeti ve výši prsou.
Záda opřete zpříma o polstrování.
Provedení pohybu: Přívratné rukojeti zatlačte dopředu, loket NEPROTLAČUJTE,
následně spusťte rukojeti do výše prsou.
Namáhané svalstvo: Prsní svalstvo, triceps, přední ramenní svalstvo
66
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