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D 3. Fliegende Bewegung
Ausgangsposition: Rückenlage auf der Bank. Die
fast gestreckten Arme befinden sich senkrecht über
der Brust.
Bewegungsausführung: Mit leicht im Ellenbogenge-
lenk angewinkelten Armen werden die Kurzhanteln
zur Seite abgesenkt und wieder nach oben gebracht.
Beanspruchte Muskulatur: Brustmuskulatur, vordere
Schultermuskulatur
GB 3. ???
Starting position: Lie on the bench. The arms are stretched almost to their
full extent vertically above the chest.
Exercise: Lower the dumbbells sideways (arms slightly bent) and raise
again.
Benefits: Chest muscles, front shoulder muscles
F 3. Exercices avec haltères “Ecartés latéraux”
Position initiale : couchez-vous sur la planche. Les bras presque en exten-
sion se trouvent à la verticale au-dessus de la poitrine.
Mouvement : Descendez les haltères puis ramenez vers le haut, vos bras
restent fléchis
Muscles sollicités : Pectoraux, muscles des épaules
NL 3. Vliegende beweging
Uitgangspositie: ruglig op de bank. De bijna gestrekte armen bevinden
zich verticaal boven de borst.
Bewegingsuitvoering: met lichtjes in het ellebooggewricht gebogen ar-
men laat u de korte halters opzij zakken en brengt ze daarna weer naar
boven.
Gebruikte spieren: borstspieren, voorste schouderspieren
E 3. Movimiento de vuelo
Posición inicial: apoyar la espalda sobre el banco. Los brazos casi exten-
didos se encuentran en vertical sobre el pecho.
Movimiento: con los brazos flexionados ligeramente por el codo, las
pesas se bajan a un lado y se suben de nuevo.
Músculos solicitados: pectoral, deltoides anterior
I 3. Farfalla
Posizione di partenza: distendersi con la schiena sulla panca. Le braccia
quasi distese si trovano in posizione verticale sopra il petto.
Esecuzione del movimento: con le braccia leggermente piegate ad angolo
nelle articolazioni dei gomiti, abbassare i manubri ai lati e poi riportarli
verso l’alto.
Muscolatura sollecitata: pettorali, deltoidi anteriori
PL 3. Ruch motylkowy
Pozycja wyjściowa: kładziemy się na plecach na ławce. Prawie wyprosto-
wane ramiona utrzymywane prostopadle nad piersiami.
Wykonywanie ruchów: lekko ugiętymi w łokciach ramionami opuszczamy
hantle na boki i ponownie unosimy do góry.
Obciążone mięśnie: mięśnie piersiowe, przednie mięśnie barkowe
P 3. Crucifixo
Posição inicial: deite-se de costas no banco. Os braços quase esticados
encontram-se na vertical por cima do peito.
Execução do movimento: com os braços ligeiramente dobrados nos coto-
velos, desça os halteres lateralmente e volte a levantá-los.
Músculos trabalhados: músculos peitorais, músculos deltóides
DK 3. Flyes
Udgangsstilling: Læg dig ryggen bænken. De let bøjede arme er
lodret over brystet.
Øvelse: Sænk håndvægtene ud til siderne med let bøjede arme og pres
dem op igen.
Muskler, der trænes: Brystmuskler, forreste skuldermuskler
CZ 3. Letmý pohyb
Výchozí poloha: Poloha na zádech na lavici. Téměř natažené paže jsou
kolmo nad hrudí.
Provedení pohybu: S mírně pokrčenými pažemi v lokti se jednoruční inky
spouštějí ke straně a zase zvedají nahoru.¨
Namáhané svalstvo: Prsní svalstvo, přední ramenní svalstvo
36
max.130 kg
+
max.130 kg
+
TA TORSO_2011_Standard.indd 14 10.06.11 11:16
14


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