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D 5. Rudern einarmig
Ausgangsposition: Linker Arm und linkes Knie sind
auf der Bank abgestützt. Der Rücken wird gerade
gehalten. Die rechte Hand hält die Kurzhantel. Der
Arm ist annähernd gestreckt.
Bewegungsausführung: Die Kurzhantel zur Brust
ziehen. Dabei den Arm dicht am Oberkörper vorbei-
führen. An schließend die Kurzhantel wieder senken.
Nach Ab schluss der Übungswiederholungen die
Seite wechseln.
Beanspruchte Muskulatur: Rücken- und Schultermuskulatur, Armbeuger
GB 5. Single arm rowing
Starting position: Rest the left hand and the left knee on the weight bench.
Back straight. The weight bar is held in the right hand. Arm is almost
stretched.
Exercise: Pull the dumbell to the chest with the arms sweeping close to
the body. Lower the dumbell again. Repeat the exercise and then change
sides.
Benefits: Back and shoulder muscles, arm-bending muscles
F 5. ???
Position initiale : Positionnez un genou sur le banc, votre bras en appui.
De l’autre main saisissez l’haltère courte, votre bras étant pratiquement
en extension.
Mouvement : Ramenez l’haltère vers le buste puis redescendez en contrô-
lant la charge. Répétez l’exercice puis changez de côté.
Muscles sollicités : Muscles des épaules, dorsaux, biceps
NL 5. Roeien eenarmig
Uitgangspositie: linkerarm en linkerknie steunen op de bank. De rug wordt
recht gehouden. De rechterhand houdt de korte halter vast. De arm is
bijna gestrekt.
Bewegingsuitvoering: de korte halter naar de borst trekken. Daarbij de
arm dicht bij het bovenlichaam houden. Daarna de korte halter weer laten
zakken. Na het einde van de set van kant verwisselen.
Gebruikte spieren: rug- en schouderspieren, armbuigspieren
E 5. Remar con un brazo
Posición inicial: el brazo izquierdo y la rodilla izquierda están apoyados
en el banco. La espalda se mantiene recta. La mano derecha sostiene las
pesas. El brazo está casi extendido.
Movimiento: llevar las pesas hacia el pecho. Mantener el brazo junto al
tronco. Después volver a bajar las pesas. Después de repetir el ejercicio
cambiar de lado.
Músculos solicitados: dorsal y deltoides, tríceps
I 5. Vogata con un solo braccio
Posizione di partenza: il braccio e il ginocchio sinistri sono appoggiati sul-
la panca. La schiena va tenuta diritta. La mano destra regge il manubrio.
Il braccio è quasi disteso.
Esecuzione del movimento: portare il manubrio al petto tenendo contem-
poraneamente il braccio vicino al busto. Successivamente riabbassare il
manubrio. Dopo aver ripetuto l’esercizio cambiare lato.
Muscolatura sollecitata: dorsali e deltoidi, flessori del braccio
PL 5. Podciąganie hantla jedną ręką
Pozycja wyjściowa: lewe ramię i lewe kolano podparte na ławce.
Plecy utrzymujemy proste. Prawa dłoń trzyma hantel. Ramię jest prawie
wyprostowane.
Wykonywanie ruchów: podciągnąć hantel do piersi. Ramię prowadzić
przy tym przy samym tułowiu. Następnie opuścić hantel. Po zakończeniu
zadanej ilości powtórzeń zmienić stronę.
Obciążone mięśnie: mięśnie pleców i barków, biceps
P 5. Levantamento de halteres com um braço
Posição inicial: apoie o braço e o joelho esquerdos no banco. Mantenha
as costas direitas. Segure no haltere com a mão direita. Estique o braço,
mas não completamente.
Execução do movimento: levante o haltere em direcção ao peito, manten-
do o braço junto ao tronco. De seguida, volte a baixar o haltere. Execute
as repetições do exercício e troque de lado.
Músculos trabalhados: músculos dorsais e deltóides, músculo flexor do
braço
DK 5. Enarmet roning
Udgangsstilling: Støt med venstre arm og venstre knæ bænken. Hold
ryggen ret. Hold håndvægten med højre hånd. Armen skal være næsten
helt strakt.
Øvelse: Træk håndvægten ind mod brystet. Før samtidigt armen tæt forbi
overkroppen. Sænk håndvægten igen. Skift side efter et sæt.
Muskler, der trænes: Ryg- og skuldermuskler, armbøjere
CZ 5. Veslování jednou paží
Výchozí poloha: Levá paže a levé koleno jsou opřeny na lavici. Záda
držíme zpříma. Pravá ruka drží jednoruční činku. Paže je skoro natažena.
Provedení pohybu: Činku přitáhněte k hrudi. Paži veďte těsně u horní části
těla. Návazně činku opět spusťte. Po ukončení opakování cviku vyměňte
stranu.
Namáhané svalstvo: Zádové a ramenní svalstvo, ohýbače paží
35
max.130 kg
+
max.130 kg
+
TA TORSO_2011_Standard.indd 16 10.06.11 11:16
16


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