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D 9. Vorgebeugtes Armstrecken kniend
Ausgangsposition: Linker Arm und linkes Bein sind
auf der Hantelbank abgestützt. Die rechte Hand
fasst die Kurzhantel. Der Arm ist im 90° Winkel
im Ellen bogengelenk gebeugt und wird dicht am
Oberkörper gehalten.
Bewegungsausführung: Den Arm im Ellenbogen-
gelenk nach hinten strecken und wieder senken.
Nach Abschluss der Übungswiederholungen die
Seite wechseln.
Beanspruchte Muskulatur: Armstrecker
GB
9. Triceps kick-backs kneeing
Starting position: Rest the left hand and the left knee on the weight bench.
The weight bar is held in the right hand. With the right elbow bent at
90 ° and hold tightly in against the body.
Exercise: Straighten the arm backwards at the elbow and lower again.
Repeat the exercise and then change sides.
Benefits: Arm extensors
F
9. Extension du bras à genoux
Position initiale : Prenez appui avec votre genou et votre bras gauche sur
le banc, une haltère courte dans la main droite. Maintenez votre bras plié,
le coude au niveau de la taille.
Mouvement : Etendez l’avant bras vers l’arrière puis redescendez. Ré-
pétez l’exercice puis changez de côté.
Muscles sollicités : Triceps
NL 9. Voorovergebogen armen strekken op de knie
Uitgangspositie: linkerarm en linkerbeen steunen op de trainingsbank. De
rechterhand houdt de korte halter vast. De arm is in een hoek van 90°
in het ellebooggewricht gebogen en wordt dicht tegen het bovenlichaam
gehouden.
Bewegingsuitvoering: de arm in het ellebooggewricht naar achteren strek-
ken en weer laten zakken. Na het einde van de set van kant verwisselen.
Gebruikte spieren: armstrekkers
E 9. Extensión tríceps de rodillas
Posición inicial: el brazo izquierdo y la pierna izquierda están apoyados
sobre el banco. La mano derecha sostiene las pesas. El brazo está flexio-
nado en ángulo recto en el codo y se mantiene junto al tronco.
Movimiento: extender el brazo por el codo hacia atrás y volver a bajar.
Después de terminar las repeticiones del ejercicio cambiar de lado.
Músculos solicitados: tríceps
I 9. Estensione del braccio in ginocchio
Posizione di partenza: il braccio e la gamba sinistri sono appoggiati
sulla panca. La mano destra regge il manubrio. Il braccio è flesso a 90°
nell’articolazione del gomito e viene tenuto vicino al busto.
Esecuzione del movimento: distendere l’avambraccio all’indietro e poi
riabbassarlo. Dopo aver ripetuto l’esercizio cambiare lato.
Muscolatura sollecitata: estensori del braccio
PL 9. Prostowanie ramion z pozycji pochylonej klęcząc
Pozycja wyjściowa: lewe ramię i lewa noga są podparte na ławce. Prawa
dłoń chwyta hantel. Ramię jest ugięte w łokciu pod kątem 90°, trzymamy
je ściśle przy tułowiu.
Wykonywanie ruchów: prostujemy ramię w łokciu do tyłu i ponownie
opuszczamy. Po zakończeniu powtórzeń zmieniamy stronę.
Obciążone mięśnie: mięsień trójgłowy ramienia
P 9. Extensão do braço com o joelho dobrado
Posição inicial: apoie o braço e a perna esquerdos no banco. Segure no
haltere com a mão direita. Dobre o braço pelo cotovelo num ângulo de
90° e mantenha-o junto ao tronco.
Execução do movimento: levante o braço para trás, esticando o cotovelo,
e volte a baixá-lo. Execute as repetições do exercício e troque de lado.
Músculos trabalhados: tríceps
DK 9. Triceps kick-backs, knælende
Udgangsstilling: Støt med venstre arm og venstre knæ vægtbænken.
Hold håndvægten i højre hånd. Bøj armen i en 90° vinkel og hold den
tæt ind til overkroppen.
Øvelse: Stræk armen bagud i albuen og sænk den igen. Skift side efter
et sæt.
Muskler, der trænes: Armstrækkere
CZ 9. Narovnání pokrčené paže v kleku
Výchozí poloha: Levá paže a levé koleno jsou opřeny na lavici. Pravá
ruka drží jednoruční činku. Paže je v lokti ohnuta v úhlu 90° a loket držen
těsně u horní části těla.
Provedení pohybu: Paži natáhněte v lokti při pohybu směrem dozadu a
opět spusťte. Po ukončení opakování cviku vyměňte stranu.
Namáhané svalstvo: Natahovače paží
8
max.130 kg
+
max.130 kg
+
TA TORSO_2011_Standard.indd 20 10.06.11 11:16
20


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