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D 5. Dehnung für die Brustmuskulatur
Seitlicher Stand zur Wand. Mit der rechten Hand und leicht im Ellen-
bogen gebeugten Arm an der Wand abstützen. Die Fingerspitzen zeigen
rückwärts. Langsam den Oberkörper nach links drehen. An schließend den
Arm wechseln. Griffhöhe variieren.
Gedehnte Muskulatur: Brustmuskulatur
GB 5. Stretching for the chest muscles
Stand with your side to the wall. Lean against the wall with your right
hand and with your arm bent slightly at the elbow. Your finger tips
should point backwards. Slowly turn the upper part of your body to the
left. Then change the arm. Vary the grip height.
Action on: Chest muscles
F 5. Etirement des muscles de la poitrine
En position latérale contre un mur. Avec la main droite, le bras légère-
ment fléchi au niveau du coude, prendre appui sur le mur. Vos doigts en
appui, effectuez une rotation du buste vers la gauche. Changez de côté
et variez la hauteur de la prise.
Muscles sollicités : muscles de la poitrine
NL 5. Stretchen voor de borstpieren
Lateraal tegen de muur staan. Met de rechterhand en lichtjes geplooide
arm tegen de muur leunen. De vingertoppen wijzen naar achteren.
Langzaam het bovenlichaam naar links draaien. Daarna van arm verwis-
selen. Greephoogte variëren.
Gestretchte spieren: borstspieren
E 5. Estiramiento de los pectorales
Colocarse de pie perpendicular a la pared. Apoyarse en la pared con
la mano derecha y con el brazo flexionado ligeramente por el codo. Las
puntas de los dedos miran hacia atrás. Girar lentamente el tronco hacia
la izquierda. Después cambiar de brazo. Variar la altura de agarre.
Músculos solicitados: pectorales
I 5. Stiramento dei pettorali
In piedi con un lato al muro. Appoggiarsi al muro con la mano destra e
il braccio leggermente piegato. Le punte delle dita puntano all’indietro.
Ruotare lentamente il busto verso sinistra. Successivamente cambiare
braccio. Variare l’altezza della mano.
Muscolatura sollecitata: pettorali
PL 5. Rozciąganie mięśni piersiowych
Stoimy bokiem do ściany. Prawą ręką z lekko ugiętym łokciem pod-
pieramy się o ścianę. Czubki placów skierowane do tyłu. Powoli
skręcamy tułów w lewo. Następnie zmieniamy stronę. Zmieniać
wysokość chwytu.
Rozciągane mięśnie: mięśnie piersiowe
P 5. Alongar os músculos peitorais
Permaneça de pé, virado do lado direito para uma parede. Apoie a
mão direita na parede, dobrando o cotovelo ligeiramente. As pontas
dos dedos apontam para trás. Rode o tronco lentamente para a esquer-
da. De seguida, troque de braço. Varie a altura de apoio.
Músculos alongados: músculos peitorais
DK 5. Udspænding af brystmusklerne
Stil dig med siden ind mod væggen. Støt dig op ad væggen med højre
hånd og albuen let bøjet. Fingerspidserne peger bagud. Drej langsomt
overkroppen til venstre. Skift arm. Varier den højde, som du støtter
hånden med.
Muskler, der udspændes: Brystmuskler
CZ 5. Protažení prsního svalstva
Boční postoj vůči stěně. Pravou rukou s lehce ohnutou paží v lokti se
opřete o stěnu. Špičky prstů směřují dozadu. Horní částí těla pomalu
otočte doleva. Návazně vyměňte paži. Změňte výšku opření.
Protahované svalstvo: Prsní svalstvo
TA VARIO_2011_Standard.indd 16 16.06.11 09:43
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