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D 7. Kurzhantel Nackendrücken
Ausgangsposition: Gerader Sitz auf der Bank. Die
Arme sind gestreckt und die Kurzhanteln über dem
Kopf zusammengeführt.
Bewegungsausführung: Die Arme werden im Ellen-
bogengelenk gebeugt und die Kurzhanteln bis auf
Schulterhöhe abgesenkt. Danach die Arme wieder
strecken.
Beanspruchte Muskulatur: Schultermuskulatur,
Armstrecker
GB
7. Shoulder press with dumbbells
Starting position: Sit upright on the bench. The arms are stretched and the
dumbbells are moved together above the head.
Exercise: The arms are bent at the elbow and the dumbbells lowered to
shoulder level. Then stretch the arms again.
Benefits: shoulder muscles, arm extensors
F
7. Haltères courtes dans la nuque
Position initiale : Assis bien droit sur le banc. Position assise à la verticale
sur le banc. Les bras sont en extension et les haltères courts ramenés en-
semble au-dessus de la tête.
Mouvement : Les bras sont penchés à l’articulation des coudes et les
haltères courts sont descendus jusqu’à hauteur d’épaule. Puis tendre à
nouveau les bras.
Muscles sollicités : Muscles des épaules, muscles d´extension des bras
NL 7. Korte halter nekdrukken
Uitgangspositie: rechte zithouding op de bank. De armen zijn gestrekt en
de korte halters zijn boven het hoofd bij elkaar.
Bewegingsuitvoering: de armen worden in het ellebooggewricht gebogen
en de korte halters laat u tot op schouderhoogte zakken. Daarna de
armen weer strekken.
Gebruikte spieren: schouderspieren, armstrekkers
E 7. Pesas hacia la nuca
Posición inicial: sentarse con la espalda recta en el banco. Los brazos
están extendidos y las pesas juntas sobre la cabeza.
Movimiento: los brazos se flexionan por el codo y las pesas se bajan
hasta la altura de los hombros. Después se vuelven a extender los brazos.
Músculos solicitados: deltoides, tríceps
I 7. Sollevamento dei manubri corti all’altezza della nuca
Posizione di partenza: sedersi sulla panca tenendo la schiena diritta. Le
braccia sono distese e i manubri vengono portati insieme al di sopra
della testa.
Esecuzione del movimento: flettere le braccia nelle articolazioni dei gomiti
e abbassare i manubri fino ad arrivare all’altezza delle spalle. Poi disten-
dere nuovamente le braccia.
Muscolatura sollecitata: deltoidi, estensori del braccio
PL 7. Wyciskanie hantli przy szyi
Pozycja wyjściowa: siedzimy wyprostowani na ławce. Ramiona wy-
prostowane, trzymają hantle blisko siebie nad głową.
Wykonywanie ruchów: uginamy ramiona w łokciach i opuszczamy hantle
na wysokość barków. Następnie ponownie prostujemy ramiona.
Obciążone mięśnie: mięśnie barkowe, mięsień trójgłowy ramienia
P 7. Puxada à nuca com halteres
Posição inicial: sente-se no banco com as costas direitas. Estique os bra-
ços e levante os halteres acima da cabeça.
Execução do movimento: dobre os braços nos cotovelos e desça os
halteres até à altura dos ombros. De seguida, volte a esticar os braços.
Músculos trabalhados: músculos deltóides, bíceps
DK 7. Skulderpres med håndvægte
Udgangsstilling: Sæt dig ret op bænken. Stræk armene og før hånd-
vægtene ind mod hinanden over hovedet.
Øvelse: Bøj albuerne og sænk håndvægtene til skulderhøjde. Stræk
armene igen.
Muskler, der trænes: Skuldermuskler, armstrækkere
CZ 7. Zvedání jednoručních činek v záhlaví
Výchozí poloha: Vzpřímený sed na lavici. Paže jsou natažené a
jednoruční činky drženy nad hlavou.
Provedení pohybu: Paže se ohýbají v lokti a činky jsou spouštěny do
výše ramen. Potom jsou paže opět nataženy.
Namáhané svalstvo: Ramenní svalstvo, natahovače paží
3
max.130 kg
+
max.130 kg
+
TA TORSO_2011_Standard.indd 18 10.06.11 11:16
18


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