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D 7. Fliegende Bewegung
Ausgangsposition: Rückenlage auf der Bank. Die Kurz-
hanteln befinden sich mit fast gestreckten Armen neben
dem Körper.
Bewegungsausführung: Mit leicht im Ellenbogengelenk
angewinkelten Armen werden die Kurzhanteln
zur Seite
herabgesenkt und wieder nach oben gebracht.
Beanspruchte Muskulatur: Brustmuskulatur, vordere
Schultermuskulatur
GB 7. Flies
Starting position: Back position on the bench. The dumbells are beside the
body with the arms almost fully stretched.
Exercise: Lower the dumbbells sideways (arms slightly bent) and raise again.
Benefits: Chest muscles, front shoulder muscles
F 7. Mouvements en tourbillon
Position initiale: Position allongée sur le dos sur le banc. Les haltères courts
se trouvent près du corps avec les bras presque tendus.
Mouvement: les bras légèrement pliés aux coudes, descendre les haltères
courts sur le côté, puis les ramener vers le haut.
Muscles sollicités: muscles de la poitrine, muscles avant des épaules
NL 7. Fly‘ s
Uitgangspositie: ga met uw rug op de bank liggen. De korte halters bevinden
zich met bijna gestrekte armen naast het lichaam.
Oefening: Laat de halters met licht gebogen armen zakken en breng deze
weer omhoog.
Getrainde spieren: borst- en voorste schouderspieren
E 7. Aperturas planas
Posición inicial: Tumbado sobre la espalda en el banco. Las mancuernas se
encuentran junto al cuerpo con los brazos casi estirados.
Movimiento: Con los brazos ligeramente flexionados en los codos se suben y
se bajan las mancuernas hacia los lados.
Efecto sobre: La musculatura pectoral, los deltoides.
I 7. Movimento volante
Posizione di partenza: Posizione supina sulla panca. I manubri corti si trova-
no, con braccia quasi tese, vicino al corpo.
Esecuzione del movimento: con le braccia leggermente piegate ad amgolo
nelle articolazioni dei gomiti abassare lateralmente i pesi corti e riportarli in
alto.
Effetto: muscolatura del petto, muscolatura anteriore delle spalle
36
PL 7. Motylki
Pozycja wyjściowa: kładziemy się na plecach na ławce. Hantle wypro-
wadzamy w bok prawie na całą długość ramion.
Wykonywanie ruchów: lekko ugiętymi w łokciu ramionami opuszczamy
hantle na boki i ponownie podnosimy do góry.
Obciążone mięśnie: mięśnie piersiowe, przednie mięśnie barkowe
P 7. Crucifixo
Posição inicial: deite-se de costas no banco. Com os braços quase estica-
dos, mantenha os halteres ao lado do corpo.
Execução do movimento: com os braços ligeiramente dobrados nos coto-
velos, desça os halteres lateralmente e volte a levantá-los.
Músculos trabalhados: músculos peitorais, músculos deltóides
DK 7. Flyes
Udgangsstilling: Læg dig på ryggen på bænken. Hold håndvægtene i
næsten strakte arme ved siden af kroppen.
Øvelse: Sænk håndvægtene ud til siderne med let bøjede arme og stem
dem opad igen.
Muskler, der trænes: Brystmuskler, forreste skuldermuskler
CZ 7. Rozpažky
Výchozí poloha: Poloha na zádech na lavici. Jednoruční činky se s téměř
nataženými pažemi nacházejí vedle těla.
Provedení pohybu: S mírně pokrčenými pažemi v lokti spouštějte
jednoruční činky do stran na úroveň ramen a opět zvedejte nahoru.
Namáhané svalstvo: Prsní svalstvo, přední ramenní svalstvo
RUS 7. Махи
Исходное положение: Лягте спиной на скамью. Короткие
гантели находятся на почти прямых руках рядом с телом.
Выполнение: Слегка согнутыми в локтях руками опустите
короткие гантели в стороны, после чего снова поднимите их
вверх.
Задействованные мышцы: Грудные мышцы и передняя группа
мышц плеча.
19


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