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Kettler Torso - 07410-550 Manual

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D 1. Kurzhanteldrücken auf der Flachbank
Ausgangsposition: Rückenlage auf der Flachbank.
Arme sind fast gestreckt, Kurzhanteln befinden sich
über dem Schultergelenk.
Bewegungsausführung: Beugen des Ellenbogen-
gelenkes, Absenken der Kurzhantel auf Brusthöhe,
anschließend wieder nach oben drücken.
Beanspruchte Muskulatur: Große Brustmuskulatur,
vordere Schultermuskulatur, Armstrecker
GB 1. Bench pressing with dumbbells
Starting position: Lie on your back on the flat bench. The arms are stretched
almost to their full extent. The dumbbells are directly above the shoulder joint.
Exercise: Lower the weights to shoulder level and push them up again.
Benefits: Chest muscles, front shoulder muscles, arm extensors
F 1. Développé couché avec haltères
Position initiale : Allongé sur le dos sur le banc à plat. Les bras sont
presque en extension, les haltères courts se trouvant au-dessus de
l’articulation des épaules.
Mouvement : Descendez les haltères à hauteur des épaules puis remontez.
Muscles sollicités : Pectoraux, muscles avant des épaules, triceps
NL 1. Optillen van korte halters op de platte bank
Uitgangspositie: ruglig op de platte bank.
De armen zijn bijna gestrekt, de korte halters bevinden zich boven het
schoudergewricht.
Bewegingsuitvoering: buigen van het ellebooggewricht, de korte halters
op borsthoogte laten zakken, aansluitend weer naar boven drukken.
Gebruikte spieren: borstspieren, voorste schouderspieren, armstrekkers
E 1. Levantar las pesas sobre el banco horizontal
Posición inicial: apoyar la espalda sobre el banco horizontal.
Los brazos están casi extendidos, las pesas se encuentran sobre la articu-
lación de los hombros.
Movimiento: flexión de la articulación del codo, descenso de las pesas a
la altura del pecho, después subir de nuevo.
Músculos solicitados: pectoral mayor, deltoides anterior, tríceps
I 1. Sollevamento dei manubri corti sulla panca piana
Posizione di partenza: distendersi con la schiena sulla panca piana.
Le braccia sono quasi distese, i manubri si trovano al di sopra
dell’articolazione della spalla.
Esecuzione del movimento: flettere le articolazioni dei gomiti, abbassare
i manubri all’altezza del petto, poi distendere nuovamente le braccia
verso l’alto.
Muscolatura sollecitata: grandi pettorali, deltoidi anteriori, estensori del
braccio
PL 1. Wyciskanie hantli na płaskiej ławce
Pozycja wyjściowa: kładziemy się na plecach na płaskiej ławce.
Ramiona są prawie wyprostowane, hantle trzymamy nad barkami.
Wykonywanie ruchów: uginamy staw łokciowy, opuszczamy hantle na
wysokość piersi, następnie wyciskamy je ponownie do góry.
Obciążone mięśnie: mięśnie piersiowe większe, przednie mięśnie barko-
we, mięsień trójgłowy ramienia
P 1. Supino com halteres, deitado de costas
Posição inicial: deite-se de costas no banco.
Os braços estão praticamente todos esticados e os halteres estão por
cima da articulação do ombro.
Execução do movimento: dobre os cotovelos, baixe os halteres à altura
do peito e, de seguida, volte a levantá-los.
Músculos trabalhados: músculo peitoral maior, músculos deltóides, bíceps
DK 1. Bænkpres med håndvægte
Udgangsstilling: Læg dig på ryggen på en flad bænk
Armene skal være strakte, og håndvægtene skal være lige over skulder-
leddet.
Øvelse: Bøj albuerne, sænk håndvægtene til brysthøjde, og pres dem
opad igen.
Muskler, der trænes: De store brystmuskler, forreste skuldermuskler,
armstrækkere
CZ 1. Zvedání jednoručních činek na ploché lavici
Výchozí poloha: Poloha na zádech na ploché lavici
Paže jsou téměř natažené, jednoruční činky jsou nad ramenním kloubem.
Provedení pohybu: Ohněte loketní kloub, spusťte činky do výše prsou,
následně je zvedněte nahoru.
Namáhané svalstvo: Velké prsní svalstvo, přední ramenní svalstvo,
natahovače paží
18
max.130 kg
+
max.130 kg
+
TA TORSO_2011_Standard.indd 12 10.06.11 11:15
… 12 …


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