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D 14. Fliegende Bewegung
Ausgangsposition: Rückenlage auf der Bank, die Un-
ter schenkel befinden sich auf der Beinauflage. Die
Kurz hanteln werden von unten gegriffen. Die leicht
gebeugten Arme befinden sich in Körpervorhalte.
Bewegungsausführung: Mit leicht im Ellen bogen-
gelenk angewinkelten Armen werden die Kurz-
hanteln zur Seite herabgesenkt und wieder nach
oben gebracht.
Beanspruchte Muskulatur: Brustmuskulatur, vordere Schultermuskulatur
GB 14. Up and down movement
Starting position: Back position on the bench, placing your lower legs on
the leg support. Grip the short dumbbells from below. Your slightly bent
arms must be in front of your body.
Exercise: With your arms angled slightly at the elbow joint, lower the
short dumbbells to the side and bring them up again.
Benefits: chest and front shoulder muscles
F 14. Movement de tourbillon
Position initiale : coucher sur le banc les jambes sur le coussin, les
haltères sont tenues en hauteur par les bras légèrement pliés au dessus
du corps tendu.
Mouvement : sans forcer sur les articulations du coude, abaisser les bras
toujours pliés puis les relever.
Muscles sollicités : pectoraux, muscles des épaules avants
NL 14. Vliegende beweging
Uitgangspositie: Ruglig op de bank, de onderbenen bevinden zich op het
beenkussen. De korte halters worden onderaan vastgenomen. De licht
geplooide armen bevinden zich voor het lichaam.
Bewegingsuitvoering: Met licht geplooide armen laat u de korte halters
opzij zakken en brengt ze weer naar boven.
Gebruikte spieren: borstspieren, voorste schouderspieren
E 14. Movimiento de vuelo
Posición inicial: apoyar la espalda sobre el banco, las piernas se
encuentran sobre el reposapiernas. Las pesas se sostienen por abajo. Los
brazos ligeramente flexionados se encuentran sobre el tronco.
Movimiento: con los brazos ligeramente flexionados por el codo, las
pesas se bajan ladeadas y se vuelven a subir.
Músculos solicitados: pectorales, deltoides anterior
I 14. Farfalla
Posizione di partenza: in posizione supina sulla panca, le gambe pog-
giano sull’apposito cuscino. Afferrare i manubri corti dal basso. Le brac-
cia sono leggermente tese in avanti.
Esecuzione del movimento: con le braccia leggermente piegate ad an-
golo nelle articolazioni dei gomiti, abbassare i manubri ai lati e poi
riportarli verso l’alto.
Muscolatura sollecitata: pettorali, deltoidi anteriori
PL 14. Ruch motylkowy
Pozycja wyjściowa: kładziemy się na ławce na plecach, golenie
znajdują się na podpórce pod nogi. Chwytamy hantle z dołu. Lekko
ugięte ramiona znajdują się nad tułowiem.
Wykonywanie ruchów: lekko ugiętymi w łokciach ramionami opuszc-
zamy hantle na boki i ponownie unosimy je do góry.
Obciążone mięśnie: mięśnie piersiowe, przednie mięśnie barkowe
P 14. Crucifixo
Posição inicial: deite-se de costas no banco, com as coxas apoiadas
sobre o apoio para as pernas. Segure os halteres por baixo. Os braços,
ligeiramente dobrados, encontram-se elevados por cima do tronco.
Execução do movimento: com os braços ligeiramente dobrados nos co-
tovelos, desça os halteres lateralmente e volte a levantá-los.
Músculos trabalhados: músculos peitorais, músculos deltóides
DK 14. Brystpres
Udgangsstilling: Læg dig ryggen bænken med underbenene
benstøtten. Tag fat i håndvægtene med et underhåndsgreb. De let bøjede
arme er foran kroppen.
Øvelse: Sænk håndvægtene ud til siderne med let bøjede arme og stem
dem op igen.
Muskler, der trænes: Brystmuskler, forreste skuldermuskler
CZ 14. Letmý pohyb
Výchozí poloha: Poloha na zádech na polstrování lavice, stehna
položena na polstrované opěrce nohou. Jednoruční činky uchopeny ze-
spodu. Mírně pokrčené paže zvednuty nad tělem.
Provedení pohybu: S mírně pokrčenými pažemi v lokti se jednoruční
činky spouštějí ke straně a opět zvedají nahoru.
Namáhané svalstvo: Prsní svalstvo, přední ramenní svalstvo
36
max.130 kg
+
max.130 kg
+
TA VARIO_2011_Standard.indd 29 16.06.11 09:44
29


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