Manual Kettler Torso - 07410-550 (page 15 of 32) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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D 4. Kurzhantel Überzüge

Ausgangsposition: Rückenlage auf der Bank. Die

Kurz hanteln mit beiden Händen fassen. Mit leicht ge-

beugten Armen die Hantel oberhalb der Brust halten.

Bewegungsausführung: Mit leicht im Ellenbogenge-

lenk angewinkelten Armen wird die Kurzhantel lang-

sam hinter den Kopf – bis auf Schulterhöhe – gesenkt.

Danach die Kurzhantel wieder in die Ausgangsposi-

tion zurückführen.

Beanspruchte Muskulatur: Brustmuskulatur, vordere Schultermuskulatur,

breiter Rückenmuskel, Armstrecker

4. Dumbbell pull-over

Starting position: Lie on the bench. Take hold of a dumbell in each hand.

Hold the dumbbells above the chest with the arms slightly bent.

Exercise: Keep the arms slightly bent at the elbows. Lower the dumbbells slowly

behind the head until you reach shoulder level. Pull back into the starting position.

Benefits: Chest muscles, shoulder muscles, broad back muscle, arm ex-

tensors

F 4.

Développés aux haltères courts

Position initiale : Couchez-vous sur le banc, dos à plat, prenez une haltère

courte à deux mains et tenez-la au dessus de la poitrine, vos bras légèrement

fléchis.

Mouvement : Ramenez vos coudes vers l’arrière et descendez l’haltère derriè-

re la tête. Revenez en position initiale.

Muscles sollicités : Pectoraux, dorsaux, extenseurs des

bras

NL 4. Korte halters pull-over

Uitgangspositie: ruglig op de bank. De korte halters met beide handen

vastnemen. Met licht gebogen armen de halters boven de borst houden.

Bewegingsuitvoering: met lichtjes in het ellebooggewricht gebogen armen

laat u de korte halters langzaam achter het hoofd – tot op schouderhoogte

– zakken. Daarna de korte halters terug naar de uitgangspositie brengen.

Gebruikte spieren: borstspieren, voorste schouderspieren, brede rugspie-

ren, armstrekkers

E 4. Pull overs con pesas

Posición inicial: apoyar la espalda sobre el banco. Sujetar unas pesas

con las dos manos. Con los brazos ligeramente flexionados mantener las

pesas sobre el pecho.

Movimiento: con los brazos ligeramente flexionados por el codo, las

pesas se bajan lentamente por detrás de la cabeza –hasta la altura de

los hombros–. Después las pesas se llevan de nuevo a la posición inicial.

Músculos solicitados: pectoral, deltoides anterior, dorsal ancho, tríceps

I 4. Pull-over con manubrio corto

Posizione di partenza: distendersi con la schiena sulla panca. Afferrare il

manubrio con entrambe le mani. Tenere il manubrio al di sopra del petto

tenendo le braccia leggermente flesse.

Esecuzione del movimento: con le braccia leggermente piegate ad angolo

nelle articolazioni dei gomiti, abbassare lentamente il manubrio dietro

la testa arrivando all’altezza delle spalle. Successivamente riportare il

manubrio nella posizione di partenza.

Muscolatura sollecitata: pettorali, deltoidi anteriori, grandi dorsali, esten-

sori del braccio

PL 4. Unoszenie hantli zza głowy

Pozycja wyjściowa: kładziemy się na plecach na ławce. Chwytamy

hantel obydwiema dłońmi. Lekko ugiętymi ramionami utrzymać hantel

nad piersią.

Wykonywanie ruchów: lekko ugiętymi w łokciach ramionami opuszczamy

hantel powoli za głowę – do wysokości barków. Następnie odprowadz-

amy hantel ponownie na pozycję wyjściową.

Obciążone mięśnie: mięśnie piersiowe, przednie mięśnie barkowe, najs-

zerszy mięsień grzbietu, mięsień trójgłowy ramienia

P 4. Pullover com haltere

Posição inicial: deite-se de costas no banco. Segure no haltere com as

duas mãos. Dobre os braços ligeiramente e levante o haltere acima do

peito.

Execução do movimento: com os braços ligeiramente dobrados nos

cotovelos, desça o haltere lentamente atrás da cabeça – até à altura do

ombro. De seguida, levante o haltere novamente até à posição inicial.

Músculos trabalhados: músculos peitorais, músculos deltóides, grande

músculo dorsal, bíceps

DK 4. Pullovers med håndvægte

Udgangsstilling: Læg dig på ryggen på bænken. Tag fat i håndvægtene

med begge hænder. Hold vægtene over brystet med let bøjede arme.

Øvelse: Med let bøjede albuer føres håndvægtene om bag hovedet – og

sænkes til skulderhøjde. Derefter føres vægtene tilbage i udgangsstillingen

igen.

Muskler, der trænes: Brystmuskler, forreste skuldermuskler, den brede

rygmuskel, armstrækkere

CZ 4. Přetahování jednoruční činky

Výchozí poloha: Poloha na zádech na lavici. Jednoroční činku uchopte

oběma rukama. S mírně ohnutými pažemi držte činku nad hrudí.

Provedení pohybu: S mírně pokrčenými pažemi v lokti se činka spustí

pomalu za hlavu – až do výše ramen. Potom se přetáhne opět zpět do

výchozí polohy.

Namáhané svalstvo: Prsní svalstvo, přední ramenní svalstvo, široké zádo-

vé svaly, natahovače paží

max.130 kg

TA TORSO_2011_Standard.indd 15 10.06.11 11:16

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