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D 5. Negativbankdrücken
Ausgangsposition: Rückenlage auf der Negativbank
(am Kopfende abgesenkt). Die Lang hantel wird weit
gefasst.
Bewegungsausführung: Das Gewicht bis zur Brust her-
ab lassen und anschließend wieder nach oben drücken.
Beanspruchte Muskulatur: Unterer Teil der Brustmus-
kulatur, vordere Schultermus kulatur, Armstrecker
GB 5. Decline Bench Press
Starting position: Flat on the decline bench (i.e. with head end
lowered) facing upwards. Grasp the weight bar with the hands well
apart.
Exercise:
Lower the weight bar down to the chest and then push it up
again.
Benefits:
Strengthens lower chest muscles, front-shoulder and tricep
muscles
F 5. Exercice de pression en position dite négative
Position initiale: Position allongée sur le dos sur le banc négatif (abaissé à
l’extrémité où repose la tête). Haltère en prise large.
Mouvement: Laisser descendre le poids jusqu’à hauteur de la poitrine et le
repousser à nouveau vers le haut.
Muscles sollicités: Pectoraux inférieurs, muscles antérieurs des épaules, mus-
cles tendeurs des bras
NL 5.
Negatief bankdrukken
Uitgangspositie:
ga op uw rug op de negatief ingestelde bank liggen (met
het hoofd naar beneden). Pak de lange halterstang met gespreide armen
bovenhands vast.
Oefening:
laat het gewicht tot op uw borst zakken en druk dit weer naar
boven.
Getrainde spieren:
onderste borstspier, voorste schouderspieren en triceps
E 5. Press de banca declinado con barra larga
Posición inicial: La espalda contra el banco negativo ( en la cabecera incli-
nado hacia abajo) La barra larga se coge desde arriba en forma ancha:
Movimiento: Se baja el peso hasta el pecho y a continuación se vuelve a
elevar hacia arriba.
Efecto sobre: la parte inferior de los pectorales, parte delantera de la muscu-
latura de los hombros, músculo extensor del brazo.
I 5. Pressioni negative contro la panca
Posizione di partenza: schiena sulla panca negativa (abbassata all’estremità
della testata). Il manubrio lungo è afferrato con ampia presa dall’alto.
Esecuzione del movimento: fare scendere il peso sino al petto e quindi
spingere di nuovo verso l’alto.
Azione: parte inferiore della muscolatura dei pettorali, muscolatura delle
spalle anteriore, muscolo estensore delle braccia.
19
PL 5. Wyciskanie sztangi na skosie z głową zwróconą do dołu
Pozycja wyjściowa: kładziemy się na plecach na ławce poziomej.
Chwytamy szeroko drążek sztangi.
Wykonywanie ruchów: opuszczamy ciężar do piersi, następnie wyciska-
my ponownie do góry.
Obciążone mięśnie: duże mięśnie piersiowe, przednie mięśnie barkowe,
mięsień trójgłowy ramienia
P 5. Supino declinado
Posição inicial: deite-se de costas no banco declinado (rebaixado na
extremidade da cabeça). Segure na barra de musculação com as mãos
afastadas.
Execução do movimento: desça a carga até ao peito e, de seguida, volte
a levantá-la.
Músculos trabalhados: parte inferior dos músculos peitorais, músculos
deltóides frontais, bíceps
DK 5. Negativ bænkpres
Udgangsstilling: Læg dig ryggen en negativbænk (med
hovedenden skrånende nedad). Tag fat i vægtstangen med bred fatning.
Øvelse: Sænk vægten ned til brystet og stem den opad igen.
Muskler, der trænes: Nedre brystmuskler, forreste skuldermuskler,
armstrækkere
CZ 5. Benchpress na negativně nakloněné šikmé lavici
Výchozí poloha: Poloha na zádech na mírně negativně nakloněné šikmé
lavici (hlavou dolů). Uchopte zeširoka obouruční činku.
Provedení pohybu: Nechejte zátěž klesnout k hrudníku a poté ji opět
zvedněte nahoru.
Namáhané svalstvo: Spodní část prsního svalstva, přední ramenní
svalstvo, extenzory paží
RUS 5. Жим на наклоненной назад скамь
Исходное положение: Лягте спиной на наклоненную назад
скамью (скамья опущена в области головы). Широко возьмите
длинную гантель.
Выполнение: Опустите вес к груди, после чего снова
поднимите его вверх.
Задействованные мышцы: Нижние грудные мышцы,
передние плечевые мышцы, мышцы-разгибатели
17


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