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D 8. Trizeps drücken sitzend
Ausgangsposition: Der Arm ist annähernd gestreckt,
die freie Hand fixiert den Oberarm am Ellenbogen-
gelenk.
Bewegungsausführung: Die Kurzhantel hinter
dem Kopf absenken, anschließend wieder in die
Ausgangs position strecken. Nach Beendigung des
Satzes die Seite wechseln.
Beanspruchte Muskulatur: Armstrecker
GB
8. Triceps press-up, seated
Starting position: The arm is almost stretched. The other hand holds the
upper arm in position at the elbow.
Exercise: Lower the dumbbell down behind the head, then stretch the
arm back to the starting position. Change sides after completing a set of
exercises.
Benefits: arm extensors
F
8. Presser les triceps en étant assis
Position initiale : Le bras est presque en extension, la main libre fixant la
partie supérieure du bras sur l’articulation du coude.
Mouvement : Descendre l’haltère court derrière la tête, puis faire à nou-
veau une extension jusqu’à la position de départ. Changer de côté une
fois que la série est terminée.
Muscles sollicités : Muscles d´extension des bras
NL 8. Triceps drukken zittend
Uitgangspositie: de arm is bijna gestrekt, de vrije hand fixeert de boven-
arm aan het ellebooggewricht.
Bewegingsuitvoering: de korte halter achter het hoofd laten zakken, ver-
volgens weer naar de uitgangspositie brengen. Na het einde van de set
van kant verwisselen.
Gebruikte spieren: armstrekkers
E 8. Presión de tríceps sentado
Posición inicial: el brazo está casi extendido, la mano libre fija el ante-
brazo por el codo.
Movimiento: bajar las pesas detrás de la cabeza, después volver a ex-
tender a la posición inicial. Después de acabar la serie cambiar de lado.
Músculos solicitados: tríceps
I 8. Pressione dei tricipiti da seduti
Posizione di partenza: Il braccio è quasi disteso, la mano libera tiene il
braccio in posizione all’altezza dell’articolazione del gomito.
Esecuzione del movimento: abbassare il manubrio dietro la testa, poi
distendere nuovamente il braccio fino alla posizione di partenza. Dopo
aver terminato la serie cambiare lato.
Muscolatura sollecitata: estensori del braccio
PL 8. Ćwiczenia na triceps w pozycji siedzącej
Pozycja wyjściowa: ramię jest niemal wyprostowane, wolna dłoń unie-
ruchamia górną część ramienia przy stawie łokciowym.
Wykonywanie ruchów: opuszczamy hantel za głową, następnie prostu-
jemy ponownie do pozycji wyjściowej. Po zakończeniu serii zmieniamy
stronę.
Obciążone mięśnie: mięsień trójgłowy ramienia
P 8. Tríceps sentado com haltere unilateral
Posição inicial: estique o braço, mas não totalmente, e com a mão livre
apoie o antebraço pelo cotovelo.
Execução do movimento: desça o haltere atrás da cabeça e, de seguida,
volte a esticar o braço na posição de saída. Depois de terminar a série
de exercícios, repita com o outro braço.
Músculos trabalhados: tríceps
DK 8. Triceps pushups, siddende
Udgangsstilling: Stræk armen næsten helt ud, og hold fast i overarmen
ved albuen med den anden arm.
Øvelse: Sænk håndvægten ned bag hovedet, og stræk armen til ud-
gangsstillingen igen. Skift side efter et sæt.
Muskler, der trænes: Armstrækkere
CZ 8. Zvedání vsedě Trénink tricepsu
Výchozí poloha: Paže je přibližně natažena, volná ruka fixuje nadloktí v
loketním kloubu.
Provedení pohybu: Jednoruční činku spusťte za hlavou, následně opět
vraťte do výchozí polohy. Po ukončení sady vyměňte stranu.
Namáhané svalstvo: Natahovače paží
8
max.130 kg
+
max.130 kg
+
TA TORSO_2011_Standard.indd 19 10.06.11 11:16
19


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