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D 13. Bankdrücken mit Kurzhanteln
Ausgangsposition: Rückenlage auf dem Auflage-
polster. Die Unterschenkel befinden sich auf der
Beinauflage. Die Kurzhanteln werden von oben ge-
griffen, die Arme sind in Hochhalte.
Bewegungsausführung: Die Kurzhanteln in Schulter-
breite herablassen und wieder nach oben drücken.
Beanspruchte Muskulatur: große Brustmuskulatur,
vordere Schulter musku latur, Armstrecker
GB 13. Pushing short dumbbells
Starting position: Back position on the support pad. Place your lower
legs on the leg support. Grip the short dumbbells from above, your arms
raised.
Exercise: Lower the short dumbbells to shoulder width, then push them up
again.
Benefits: large chest, front shoulder and arm extensor muscles
F 13. Developpé couché
Position initiale : coucher vous sur le banc, les jambes reposent sur le
coussin. Les haltères sont tenus en l’air les bras tendus.
Mouvement : Les haltères descendent dans l’axe des épaules puis sont
repoussées vers le haut.
Muscles sollicités : pectoraux, muscles de l’épaule avant et muscle
extenseur du bras
NL 13. Optillen van korte halters op de bank
Uitgangspositie: Ruglig op het kussen. De onderbenen bevinden zich
op het beenkussen. De korte halters worden bovenaan vastgenomen, de
armen zijn opgetild.
Bewegingsuitvoering: De korte halters tot schouderhoogte laten zakken
en weer naar boven drukken.
Gebruikte spieren: grote borstspieren, voorste schouderspieren, armstrek-
kers
E 13. Levantamiento de pesas boca arriba
Posición inicial: apoyar la espalda en el banco. Las piernas se encuen-
tran sobre el reposapiernas. Sostener las pesas por arriba con los brazos
en alto.
Movimiento: bajar las pesas por el eje de los hombros y volver a
levantarlas.
Músculos solicitados: pectoral mayor, deltoides anterior, tríceps
I 13. Bench press con manubri corti
Posizione di partenza: distendersi con la schiena sul cuscino di sosteg-
no. Le gambe sono appoggiate all’apposito cuscino. I manubri vengono
tenuti in alto a braccia tese.
Esecuzione del movimento: abbassare i manubri seguendo l’asse delle
spalle e risollevarli.
Muscolatura sollecitata: grandi pettorali, deltoidi anteriori, estensori del
braccio
PL 13. Wyciskanie hantli z ławki
Pozycja wyjściowa: kładziemy się na plecach na ławce. Golenie
znajdują się na podpórce pod nogi. Chwytamy hantle z góry, ramiona
są uniesione.
Wykonywanie ruchów: opuszczamy hantle na szerokości barków i
ponownie wyciskamy je do góry.
Obciążone mięśnie: większe mięśnie piersiowe, przednie mięśnie
barkowe, mięsień trójgłowy ramienia
P 13. Supino com halteres
Posição inicial: deite-se de costas sobre a prancha acolchoada. As coxas
devem ficar apoiadas sobre o apoio para as pernas. Segure os halteres
por cima e eleve os braços.
Execução do movimento: desça os halteres à altura dos ombros e volte a
empurrá-los para cima.
Músculos trabalhados: músculo peitoral maior, músculos deltóides, bíceps
DK 13. Bænkpres med håndvægte
Udgangsstilling: Læg dig ryggen bænken. Underbenene skal
ligge benstøtten. Tag fat i håndvægtene med overhåndsgreb, og løft
armene.
Øvelse: Sænk håndvægtene i skulderbredde, og stem dem opad igen.
Muskler, der trænes: de store brystmuskler, forreste skuldermuskler, arm-
strækkere
CZ 13. Zvedání jednoručních činek na lavici
Výchozí poloha: Poloha na zádech na polstrování lavice. Stehna
položena na polstrované opěrce nohou. Jednoruční činky uchopeny sho-
ra, paže vztyčeny.
Provedení pohybu: Činky spouštěny do šířky ramen a opět zvedány na-
horu.
Namáhané svalstvo: Velké prsní svalstvo, přední ramenní svalstvo,
natahovače paží
11
max.130 kg
+
max.130 kg
+
TA VARIO_2011_Standard.indd 28 16.06.11 09:44
28


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