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D 6. Fliegende Bewegung rückwärts
Ausgangsposition: Bauchlage auf der Bank. Die
Arme sind leicht angewinkelt. Die Kurzhanteln befin-
den sich knapp über dem Boden auf Schulterhöhe.
Bewegungsausführung: Mit fast gestreckten Armen
werden die Kurzhanteln zur Seite geführt und dabei
die Schulterblätter zusammengezogen. Anschließend
werden die Arme in die Ausgangsposition abge-
senkt.
Beanspruchte Muskulatur: Breiter Rückenmuskel, Schultermuskulatur, Arm-
strecker
GB
6. Reverse Flies
Starting position: Lie on the bench face down. The arms are slightly
flexed at the elbow. The dumbbells are just above the floor opposite the
shoulders.
Exercise: With the arms almost stretched, move the dumbbells to the side.
The shoulder blades are pulled together. Then lower the arms back to the
starting position.
Benefits: Dorsal muscles, shoulder muscles, arm extensors
F 6. Mouvement arrière épaules
Position initiale : Allongé de ventre sur le banc. Les bras sont légèrement
pliés. Les haltères courts se trouvent légèrement au-dessus du sol, à hau-
teur d’épaule.
Mouvement : Les haltères courts sont ramenés sur le côté, avec les bras
presque en extension, les omoplates étant en même temps contractées. Les
bras sont ensuite redescendus jusqu’à leur position de départ.
Muscles sollicités : Larges muscles du dos, muscles des épaules, muscles
d´extension des bras
NL 6. Vliegende beweging rugwaarts
Uitgangspositie: buiklig op de bank. De armen zijn lichtjes gebogen. De
korte halters bevinden zich laag boven de vloer op schouderhoogte.
Bewegingsuitvoering: met bijna gestrekte armen worden de korte halters
opgetild waarbij de schouderbladen naar elkaar getrokken worden.
Daarna laat u de armen naar de uitgangspositie zakken.
Gebruikte spieren: brede rugspieren, schouderspieren, armstrekkers
E 6. Movimiento de vuelo hacia atrás
Posición inicial: tumbarse boca abajo sobre el banco. Los brazos están
ligeramente flexionados. Las pesas se encuentran ligeramente por encima
del suelo a la altura de los hombros.
Movimiento: con los brazos casi extendidos se llevan las pesas hacia
los lados contrayendo los omóplatos. Después se bajan los brazos a la
posición inicial.
Músculos solicitados: dorsal ancho, deltoides, tríceps
I 6. Farfalla all’indietro
Posizione di partenza: distendersi con il ventre sulla panca. Le braccia
sono leggermente piegate ad angolo. I manubri corti sono appena al di
sopra del pavimento all’altezza delle spalle.
Esecuzione del movimento: con le braccia quasi distese portare i manubri
ai lati contraendo contemporaneamente le scapole. Successivamente
riabbassare le braccia nella posizione di partenza.
Muscolatura sollecitata: grandi dorsali, deltoidi, estensori del braccio
PL 6. Ruchy motylkowe do tyłu
Pozycja wyjściowa: kładziemy się na ławce na brzuchu. Ramiona
lekko ugięte. Hantle znajdują się tuż nad ziemią na wysokości barków.
Wykonywanie ruchów: prawie wyprostowanymi ramionami unosimy
hantle na boki i ściągamy przy tym łopatki. Następnie ramiona opuszcz-
amy do pozycji wyjściowej.
Obciążone mięśnie: mięsień najszerszy grzbietu, mięśnie barkowe,
mięsień trójgłowy ramienia
P 6. Crucifixo inverso
Posição inicial: deite-se no banco de barriga para baixo. Os braços estão
ligeiramente dobrados. Os halteres encontram-se um pouco acima do
nível do chão, alinhados com os ombros.
Execução do movimento: com os braços esticados, mas não totalmente,
levante os halteres para o lado e tensione as omoplatas. De seguida,
desça os braços para a posição inicial.
Músculos trabalhados: grande músculo dorsal, músculos deltóides, bíceps
DK 6. Reverse flyes
Udgangsstilling: Læg dig maven bænken. Bøj armene en smule.
Håndvægtene holdes lidt over gulvet i skulderhøjde.
Øvelse: Med næsten strakte arme føres håndvægtene ud til siden, idet
skulderbladene trækkes sammen. Derefter sænkes armene tilbage til ud-
gangsstillingen igen.
Muskler, der trænes: Den brede rygmuskel, skuldermuskler, armstrækkere
CZ 6. Letmý pohyb dozadu
Výchozí poloha: Poloha na břiše na lavici. Paže jsou mírně pokrčeny.
Jednoruční činky jsou těsně nad podlahou na úrovni ramen.
Provedení pohybu: S téměř nataženými pažemi jsou činky vedeny ke
straně a lopatky přitom staženy k sobě. Následně se paže spustí do
výchozí polohy.
Namáhané svalstvo: Široký zádový sval, ramenní svalstvo, natahovače
paží
5a
max.130 kg
+
max.130 kg
+
TA TORSO_2011_Standard.indd 17 10.06.11 11:16
17


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