736802
30
Zoom out
Zoom in
Previous page
1/36
Next page
30
D 15. Kurzhantel Schulterdrücken
Ausgangsposition: Beinauflagepolster als Rücken-
stütze justieren. Gerader Sitz auf der Bank. Die
Hände fassen die Kurzhanteln von oben. Die
Kurzhanteln werden auf Schulterhöhe mit gebeugten
Armen gehalten.
Bewegungsausführung: Die Arme werden im Ellen-
bogen gelenk gestreckt und die Kurzhanteln zur
Hoch halte gebracht. Danach Kurzhanteln wieder auf
Schulter höhe absenken.
Beanspruchte Muskulatur: Schultermuskulatur, oberer Rücken, Armstrecker
GB 15. Short dumbbells, neck pushing
Starting position: Sit upright on the bench. Grip the short dumbbells from
above. Keep the dumbbells at shoulder height with bent arms.
Exercise: Stretch your arms at the elbow joint and lift the dumbbells. Then
lower the dumbbells to shoulder height again.
Benefits: Shoulder and arm extensor muscles
F 15. Developpé assis
Position initiale : assis droit sur le banc les mains saisissent les haltères.
Les bras sont légèrement pliés, les mains et les haltères sur les épaules.
Mouvement : Les haltères sont levés au dessus des épaules puis redes-
cendent dans la position initiale.
Muscles sollicités : muscles des épaules et extenseurs du bras
NL 15. Korte halter schouderdrukken
Uitgangspositie: Beenkussen als rugsteun instellen. Rechte zithouding op
de bank. De handen houden de korte halters bovenaan vast. De korte
halters worden op schouderhoogte gehouden met geplooide armen.
Bewegingsuitvoering: De armen worden in het ellebooggewricht gestrekt
en de korte halters naar boven gebracht. Daarna de korte halters weer
tot op schouderhoogte laten zakken.
Gebruikte spieren: schouderspieren, bovenste rugspieren, armstrekkers
E 15. Presión de hombros de las pesas
Posición inicial: ajustar el reposapiernas como respaldo. Sentarse en el
banco con la espalda recta. Las manos sostienen las pesas por arriba. Las
pesas se mantienen a la altura de los hombros con los brazos flexionados.
Movimiento: los brazos se extienden por la articulación del codo y las
pesas se levantan. Después se vuelven a bajar las pesas a la altura de
los hombros.
Músculos solicitados: deltoides, cervicales, tríceps
I 15. Sollevamento con manubri corti da seduti
Posizione di partenza: regolare il cuscino di appoggio per le gambe
come schienale. Sedersi sulla panca tenendo la schiena diritta. Le mani
afferrano i manubri dall’alto. I manubri vengono tenuti all’altezza delle
spalle con le braccia piegate.
Esecuzione del movimento: tendere le braccia a livello delle articolazioni
dei gomiti e portarle verso l’alto. Successivamente riabbassare i manubri
all’altezza delle spalle.
Muscolatura sollecitata: deltoidi, dorsali superiori, estensori del braccio
PL 15. Wyciskanie hantli nad barkami
Pozycja wyjściowa: ustawić podpórkę pod nogi do oparcia pleców.
Siadamy wyprostowani na ławce. Dłonie chwytają hantle z góry.
Trzymamy hantle ugiętymi ramionami na wysokości barków.
Wykonywanie ruchów: prostujemy ramiona w łokciach i wyciskamy
hantle do pozycji pionowej ramion. Następnie ponownie opuszczamy
hantle na wysokość barków.
Obciążone mięśnie: mięśnie barkowe, górne partie pleców, triceps
P 15. Press de ombros com halteres
Posição inicial: ajuste o apoio acolchoado para as pernas de forma a
servir de apoio às costas. Sente-se no banco com as costas direitas.
Segure nos halteres por cima. Mantenha os halteres à altura dos om-
bros, com os braços dobrados.
Execução do movimento: estique os cotovelos e levante os halteres acima
da cabeça. De seguida, volte a descê-los à altura dos ombros.
Músculos trabalhados: músculos deltóides, zona lombar superior, bíceps
DK 15. Skulderpres med håndvægte
Udgangsstilling: Juster benstøtten som rygstøtte. Sæt dig ret op
bænken. Tag fat i håndvægtene med overhåndsgreb. Hold håndvægtene
i skulderhøjde med armene bøjet.
Øvelse: Stræk albuerne og løft vægtene op over hovedet. Sænk dem
igen til skulderhøjde.
Muskler, der trænes: skuldermuskler, det øverste af ryggen, armstrækkere
CZ 15. Zvedání jednoručních činek nad rameny
Výchozí poloha: Polstrovanou opěrku nohou nastavte jako zádovou
opěrku. Vzpřímený sed na lavici. Ruce drží jednoruční činky shora. Činky
drženy ohnutými pažemi ve výši ramen.
Provedení pohybu: Paže se napřímí v loktech a činky zvednou do výšky.
Potom se opět spustí do výše ramen.
Namáhané svalstvo: Ramenní svalstvo, horní zádové svalstvo,
natahovače paží
3
max.130 kg
+
max.130 kg
+
TA VARIO_2011_Standard.indd 30 16.06.11 09:44
30


Need help? Post your question in this forum.

Forumrules


Report abuse

Libble takes abuse of its services very seriously. We're committed to dealing with such abuse according to the laws in your country of residence. When you submit a report, we'll investigate it and take the appropriate action. We'll get back to you only if we require additional details or have more information to share.

Product:

For example, Anti-Semitic content, racist content, or material that could result in a violent physical act.

For example, a credit card number, a personal identification number, or an unlisted home address. Note that email addresses and full names are not considered private information.

Forumrules

To achieve meaningful questions, we apply the following rules:

Register

Register getting emails for Kettler Vario - 07411-550 at:


You will receive an email to register for one or both of the options.


Get your user manual by e-mail

Enter your email address to receive the manual of Kettler Vario - 07411-550 in the language / languages: English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish as an attachment in your email.

The manual is 2,75 mb in size.

 

You will receive the manual in your email within minutes. If you have not received an email, then probably have entered the wrong email address or your mailbox is too full. In addition, it may be that your ISP may have a maximum size for emails to receive.

The manual is sent by email. Check your email

If you have not received an email with the manual within fifteen minutes, it may be that you have a entered a wrong email address or that your ISP has set a maximum size to receive email that is smaller than the size of the manual.

The email address you have provided is not correct.

Please check the email address and correct it.

Your question is posted on this page

Would you like to receive an email when new answers and questions are posted? Please enter your email address.



Info