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D 2. Kurzhantel-Bankdrücken
Ausgangsposition: Rückenlage auf der Flachbank. Die
Kurzhanteln sind mit fast gestreckten Armen über der
Brust zusammengeführt.
Bewegungsausführung: Die Kurzhanteln in Schulter-
breite herablassen und wieder nach oben drücken.
Beanspruchte Muskulatur: Große Brustmuskulatur, vor-
dere Schulter muskulatur, Armstrecker
GB 2.
Bench Press with dumbbells
Starting position: Lie down on the bench as shown. The dumbbells touch one
another above the chest with the arms almost fully stretched.
Exercise: Lower the weights to shoulder level and push them up again.
Benefits: Chest muscles, front shoulder muscles, arm extensors.
F 2.
Développé couché avec haltères
Position initiale: Couchez-vous sur le banc, dos à plat. Les haltères courts
sont réunis de au-dessus de la poitrine avec les bras presque complétement
tendus.
Mouvement: Descendez les haltères à hauteur des épaules puis remontez.
Muscles sollicités: Pectoraux, muscles avant des épaules, triceps
NL 2. Bankdrukken met handhalters
Uitgangspositie: ga op uw rug op de bank liggen, strek uw armen en pak de
halters onderhands vast.
Bewegingsuitvoering: laat de halters met gespreide armen tot uw borst zak-
ken en druk deze weer omhoog.
Getrainde spieren: grote borst- en voorste schouderspieren en triceps
E 2.
Press de Banca con mancuernas sobre banco plano
Posición inicial: De espaldas sobre el banco plano. Las mancuernas se cogen
desde arriba, los brazos están en posición subida.
Movimiento: Bajar las mancuernas a la altura de los hombros y volver a
hacer fuerza hacia arriba.
Efecto sobre: La musculatura pectoral superior, los deltoides, los tríceps
I 2.
Distensione del manubrio corto sulla panca piatta
Posizione di partenza: con la schiena sulla panca piatta. I manubri corti ven-
gono afferrati da sopra. Posizione delle braccia alzate.
Esecuzione del movimento: Abbassare i manubri corti all’altezza delle spalle
e di nuovo sollevare in distensione in alto.
Effetto: Parte superiore della muscolatura del petto, muscolatura anteriore
delle spalle, estensore delle braccia
19
PL 2. Wyciskanie hantli na ławce poziomej
Pozycja wyjściowa: kładziemy się na plecach na ławce poziomej. Hantle
wyprowadzamy ponad klatkę piersiową na prawie całą długość ramion.
Wykonywanie ruchów: hantle opuszczamy w stronę barków i ponownie
wyciskamy do góry.
Obciążone mięśnie: duże mięśnie piersiowe, przednie mięśnie barkowe,
mięsień trójgłowy ramienia
P 2. Supino com halteres
Posição inicial: deite-se de costas no banco. Levante os halteres acima do
peito, esticando os braços quase completamente.
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 2. Bænkpres med håndvægte
Udgangsstilling: Læg dig ryggen en flad bænk. Før håndvægtene
sammen over brystet med næsten strakte arme.
Øvelse: Sænk håndvægtene i skulderbredde og stem dem opad igen.
Muskler, der trænes: Store brystmuskler, forreste skuldermuskler,
armstrækkere
CZ 2. Benchpress s jednoručními činkami
Výchozí poloha: Poloha na zádech na rovné lavici. Jednoruční činky se se
skoro nataženými pažemi nacházejí nad hrudí.
Provedení pohybu: Činky spouštějte až na úroveň ramen a opět zvedněte
nahoru.
Namáhané svalstvo: Velké prsní svalstvo, přední ramenní svalstvo, exten-
zory paží
RUS 2. Жим лежа с короткими гантелями
Исходное положение: Лягте спиной на прямую скамью. Сведите
короткие гантели на почти прямых руках над грудью.
Выполнение: Опустите короткие гантели на ширине плеч и снова
поднимите вверх.
Задействованные мышцы: большая грудная мышца, передние
плечевые мышцы, мышцы-разгибатели
14


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