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D 5. Dehnung der Brustmuskulatur
Seitlicher Stand zur Wand. Mit der rechten Hand und leicht im Ellenbo-
gen gebeugtem Arm an der Wand abstützen. Die Fingerspitzen zeigen
rückwärts. Langsam den Oberkörper nach links drehen. An schließend den
Arm wechseln. Griffhöhe variieren.
Gedehnte Muskulatur: Brustmuskulatur
GB 5. Stretch exercise for the chest muscles
Stand with the wall on right hand side. Lean against the wall with your
right hand and the arm slightly bent at the elbow. The fingertips point
backwards. Then turn the upper body slowly towards the left. Then repeat
the exercise with the other arm.
Benefits: chest muscles
F 5. Etirement des muscles de la poitrine
En position latérale contre un mur. Avec la main droite, le bras légèrement
fléchis au niveau du coude, prenez appui sur le mur. Vos doigts en appui,
effectuez une rotation du buste vers la gauche. Changez de côté et variez
la hauteur de la prise.
Muscles sollicités : muscles de la poitrine
NL 5. Rekken voor de borstspieren
Zijdelijk stand naast de muur. Met de rechte hand en licht in de ellen-
boog gebuigde arm zich aan de muur afduwen. De vingertoppen wijzen
achteruit. Langzaam het bovenlichaam naar links draaien. Dan de an dere
arm nemen. Greephoogte varieren.
Effect: borstspieren
E
5. Estiramiento para la musculatura pectoral
En posición erecta de lado hacia la pared. Apoyarse a la pared con la
mano derecha y el brazo ligeramente doblado en el codo. Las puntas
de los dedos indican hacia atrás. Girar lentamente el tronco hacia la
izquierda. A continuación, repetir el ejercicio con el otro brazo. Variar
la altura de apoyo.
Efecto sobre: la musculatura pectoral
I
5. Stiramento della muscolatura del petto
Posizione eretta con un lato al muro. Appoggiarsi al muro con la mano
destra e il braccio leggermente piegato. Le punta delle dita puntati all’
indietro. Girare lentamente il busto verso la sinistra. Dopo cambiare il
braccio. Variare l’altezza della mano.
Effetto: muscolatura del petto
PL 5. Rozciąganie mięśni piersiowych
Stoimy bokiem do ściany. Prawą ręką lekko zgiętą w łokciu podeprzeć się
o ścianę. Czubki placów skierowane do tyłu. Powoli skręcać tułów w
lewo. Następnie zmieniamy na lewe ramię. Zmieniać wysokość chwytu.
Rozciągane mięśnie: mięśnie piersiowe
P 5. Alongar os músculos peitorais
Permaneça de pé, virado do lado direito para uma parede. Apoie a
mão direita na parede, dobrando o cotovelo ligeiramente. As pontas dos
dedos apontam para trás. Rode o tronco lentamente para a esquerda. De
seguida, troque de braço. Varie a altura de apoio.
Músculos alongados: músculos peitorais
DK 5. Udstrækning af brystmuskulaturen
Stå med siden til væggen. Støt dig til væggen med den højre hånd og
let bøjet albue. Fingerspidsene peger bagud. Drej langsoms overkroppen
mod venstre. Skift arm. Varier armens højde.
Muskulatur, der strækkes ud: Brystmuskulatur
CZ 5. Protažení prsního svalstva
Boční postoj vůči stěně. Pravou rukou s lehce ohnutou paží v lokti se
opřete o stěnu. Špičky prstů směřují dozadu. Horní částí těla pomalu
otočte doleva. Návazně vyměňte paži. Změňte výšku opření.
Protahované svalstvo: Prsní svalstvo
TA_TERGO_2011_Standard.indd 11 10.06.11 12:19
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