736680
21
Zoom out
Zoom in
Previous page
1/36
Next page
21
D 9. Kurzhantel Nackendrücken
Ausgangsposition: Rückenauflage in steilste Position ein-
stellen. Gerader Sitz auf der Bank, der Rücken lehnt am
Rückenpolster. Die Kurz hanteln werden auf Schulter-
höhe mit gebeugten Armen gehalten.
Bewegungsausführung: Die Arme werden im Ellen-
bogengelenk gestreckt und die Kurzhanteln zur
Hoch halte gebracht. Danach Kurzhanteln wieder auf
Schul terhöhe absenken.
Beanspruchte Muskulatur: Schulter-/Nackenmuskulatur, Armstrecker
GB 9. Shoulder press with dumbells
Starting position: Fix the backrest in its most upright position. Sit upright on
the bench with the back against the backrest. Hold the dumbbells at shoulder
level with the arms bent.
Exercise: Straighten the arms at the elbows and bring the dumbbells to the
„arm raised“ position. Then lower the short weight bars back to shoulder level.
Benefits: Strengthens shoulder and neck muscles and
tricep
muscles
F 9.
Haltères courtes dans la nuque
Position initiale: Relever le dossier entièrement à la verticale. S’asseoir
sur le banc, le dos bien droit appuyé contre le dossier. Tenir les haltères
courts à hauteur des épaules, les bras étant pliés. Descendre ensuite les
haltères courts jusqu´à hauteur des épaules.
Mouvement: étendre les bras et lever les haltères courts.
Muscles sollicités: Muscles des épaules et de la nuque, muscles tendeurs des bras
NL 9.
Nekdrukken
Uitgangspositie: de rugplank rechtop zetten. Ga rechtop op de bank zitten
met de rug tegen het rugkussen. Pak de halters bovenhands vast. Houd de
halters op schouderhoogte. Bewegingsuitvoering: strek uw armen en laat de
halters vervolgens weer tot op schouderhoogte zakken.
Getrainde spieren: schouder- en nekspieren en triceps
E 9.
Press de hombros con mancuernas
Posición inicial: Poner la espalda en posición más vertical posible. Sentado
en el banco en forma recta, la espalda apoyada contra el acolchado.
Cogemos las mancuernas desde arriba. Las mancuernas son sostenidas a la
altura de los hombros con los brazos flexionados.
Movimiento: Los brazos son estirados en los codos y las mancuernas se
llevan hasta a la posición en alto. A continuación bajar los carros cortos
hasta la altura de los hombros. Efecto sobre: musculatura de los hombros y de la
nuca, músculo extensor del brazo
I 9.
Pressione del manubrio corto contro la nuca
Posizione di partenza: regolare la base dello schienale nella massima posi-
zione eretta. Seduti in posizione eretta sulla panca, la schiena si appoggia
allo schienale imbottito. Le mani predono i manubri corti dall´alto. I manubri
corti vengono tenuti all´altezza delle spalle con braccia piegate.
Esecuzione del movimento: le braccia vengono stirate nell´articolazione del
gomito e i manubri corti vengono portati in alto. Dopo riabbassare i pesi
corti all‘altezza delle spalle.
Effetto: muscolatura delle spalle e della nuca, muscolo estensore del braccio
3
PL 9. Wyciskanie hantli zza karku
Pozycja wyjściowa: ustawiamy oparcie pod skrajnie stromym nachyle-
niem. Siadamy wyprostowani na ławce i opieramy się plecami o op-
arcie. Hantle trzymamy na wysokości barków ze zgiętymi w łokciach
ramionami.
Wykonywanie ruchów: prostujemy ramiona w łokciach i prowadzimy
hantle ponad głową. Następnie opuszczamy hantle z powrotem na
wysokość barków.
Obciążone mięśnie: mięśnie barkowe/karku, mięsień trójgłowy ramienia
P 9. Puxada à nuca com halteres
Posição inicial: coloque o suporte para as costas na posição mais incli-
nada. Sente-se direito no banco e encoste-se na prancha acolchoada.
Mantenha os halteres à altura dos ombros, 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/do pescoço, bíceps
DK 9. Nakkepres med håndvægte
Udgangsstilling: Indstil rygstøtten, den er lodret. Sæt dig ret op
bænken med ryggen op mod ryglænet. Hold håndvægtene med bøjede
arme i skulderhøjde.
Øvelse: Stræk armene i albueleddet og bevæg håndvægtene op over
hovedet. Sænk derefter håndvægtene ned i skulderhøjde igen.
Muskler, der trænes: Skulder-/nakkemuskler, armstrækkere
CZ 9. Tlaky za hlavou s jednoručními činkami
Výchozí poloha: Opěrku nastavte do maximálně vzpřímené polohy.
Posaďte se zpříma na lavici a zády se opřete o opěrku. Činky držte s
pokrčenými pažemi v lokti v úrovni ramen.
Provedení pohybu: Natáhněte paže v lokti a zvedněte jednoruční činky
do výšky. Poté jednoruční činky opět spusťte do výše ramen.
Namáhané svalstvo: Ramení a krční svalstvo, extenzory paží
RUS 9. Жим коротких гантелей от затылка
Исходное положение: Установите спинку скамьи в самое
высокое положение. Сядьте на скамью с прямой спиной и
обопритесь о мягкую спинку. Удерживайте короткие гантели на
уровне плеч на согнутых руках.
Выполнение: Выровняйте руки в локтях и поднимите короткие
гантели вверх. Затем опустите гантели на уровень плеч.
Задействованные мышцы: Плечевые и шейные мышцы, мышцы-
разгибатели
21


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 Vector - 07708-100 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 Vector - 07708-100 in the language / languages: English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish as an attachment in your email.

The manual is 2,42 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.

Others manual(s) of Kettler Vector - 07708-100

Kettler Vector - 07708-100 Installation Guide - English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish - 32 pages


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