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D 16. Pull-over
Ausgangsposition: Rückenlage auf der Bank. Die
Unterschenkel befinden sich auf der Beinauflage. Die
Kurzhanteln mit beiden Händen fassen. Mit leicht ge-
beugten Armen die Hantel oberhalb der Brust halten.
Bewegungsausführung: Mit leicht im Ellen bogen gelenk
angewinkelten Armen wird die Kurzhantel langsam hin-
ter den Kopf – bis auf Schulterhöhe – gesenkt. Da nach
die Kurzhantel wieder in die Aus gangs position zurückführen.
Beanspruchte Muskulatur: Brustmuskulatur, Schultermuskulatur, breiter
Rückenmuskel, Arm strecker
GB 16. Pull-over
Starting position: Lie with your back on the bench. Place your lower legs on
the leg support. Grip the dumbbells with both hands. Keep the dumbbells
above your chest with slightly bent arms.
Exercise: With your arms angled slightly at the elbow joint, lower the dumb-
bells slowly behind your head - to shoulder height. Then return the dumbbells
to the starting position.
Benefits: Chest, front shoulder, wide back and arm extensor muscles
F 16. Pull-over
Position initiale : allonge sur le banc, les mollets reposent sur le coussin des
jambes. L’haltère est saisi avec les deux mains et soulevés par les bras légè-
rement pliés au dessus de la poitrine.
Mouvement : sans forcer sur les articulations du coude, les bras emmènent
l’haltère derrière la tête jusqu’à la hauteur des épaules pour ensuite
revenir à la position de départ.
Muscles sollicités : pectoraux, épaule avant, dorsaux et extenseurs des bras
NL 16. Pull-over
Uitgangspositie: Ruglig op de bank. De onderbenen bevinden zich op het
beenkussen. De korte halter met beide handen vastnemen. Met licht ge-
plooide armen de halter boven de borst houden.
Bewegingsuitvoering: Met licht geplooide armen laat u de korte halter lang-
zaam achter het hoofd tot op schouderhoogte zakken. Daarna brengt u
de korte halter weer naar de uitgangspositie.
Gebruikte spieren: borstspieren, schouderspieren, brede rugspieren, arm-
strekkers
E 16. Pull-over
Posición inicial: apoyar la espalda sobre el banco. Las piernas se encuen tran
sobre el reposapiernas. Sostener las pesas con las dos manos. Mantener
las pesas por encima del pecho con los brazos ligeramente flexionados.
Movimiento: con los brazos ligeramente flexionados por el codo, las pesas
se bajan lentamente por detrás de la cabeza –hasta la altura de los hom-
bros–. Después levantar de nuevo las pesas a la posición inicial.
Músculos solicitados: pectorales, deltoides, dorsal ancho, tríceps
I 16. Pull-over
Posizione di partenza: distendersi con la schiena sulla panca. Le gambe
sono appoggiate all’apposito cuscino. Afferrare il manubrio con entrambe
le mani. Tenere il manubrio al di sopra del petto tenendo le braccia legger-
mente flesse.
Esecuzione del movimento: con le braccia leggermente piegate ad angolo
nelle articolazioni dei gomiti, abbassare lentamente il manubrio dietro la
testa arrivando all’altezza delle spalle. Successivamente riportare il manu-
brio nella posizione di partenza.
Muscolatura sollecitata: pettorali, deltoidi, grandi dorsali, estensori del braccio
PL 16. Podnoszenie hantla zza głowy
Pozycja wyjściowa: kładziemy się na ławce na plecach. Golenie znajdują
się na podpórce pod nogi. Chwytamy hantel obydwiema rękami. Lekko
ugiętymi ramionami trzymamy hantel nad klatką piersiową.
Wykonywanie ruchów: z lekko ugiętymi w łokciu ramionami opuszczamy
powoli hantel za głowę – do wysokości barków. Następnie unosimy hantel z
powrotem do pozycji wyjściowej.
Obciążone mięśnie: mięśnie piersiowe, mięśnie barkowe, mięsień najszerszy
grzbietu, triceps
P 16. Pullover
Posição inicial: deite-se de costas no banco. As coxas devem ficar apoiadas
sobre o apoio para as pernas. Segure no haltere com as duas mãos. Dobre
os braços ligeiramente e levante o haltere acima do peito.
Execução do movimento: com os braços ligeiramente dobrados nos cotove-
los, desça o haltere lentamente atrás da cabeça – até à altura do ombro. De
seguida, levante o haltere novamente até à posição inicial.
Músculos trabalhados: músculos peitorais, músculos deltóides, grande
músculo dorsal, bíceps
DK 16. Pull-over
Udgangsstilling: Læg dig ryggen bænken. Underbenene skal ligge
benstøtten. Tag fat i håndvægten med begge hænder. Hold håndvægten
over brystet med let bøjede albuer.
Øvelse: Med let bøjede albuer føres håndvægten om bag hovedet – og sænkes
til skulderhøjde. Derefter føres vægten tilbage til udgangs stillingen igen.
Muskler, der trænes: Brystmuskler, skuldermuskler, den brede rygmuskel,
armstrækkere
CZ 16. Pull over
Výchozí poloha: Poloha na zádech na lavici. Stehna položena na polstro-
vané opěrce nohou. Jednoroční činku uchopte oběma rukama. S mírně
ohnutými pažemi držte činku nad hrudí.
Provedení pohybu: S mírně pokrčenými pažemi v lokti se činka spustí pomalu
za hlavu – až do výše ramen. Potom se přetáhne opět zpět do výchozí polohy.
Namáhané svalstvo: Prsní svalstvo, ramenní svalstvo, široký zádový sval,
natahovače paží
42
max.130 kg
+
max.130 kg
+
TA VARIO_2011_Standard.indd 31 16.06.11 09:45
31


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