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D 17. Fliegende Bewegung rückwärts
Ausgangsposition: Bauchlage auf der Bank. Die
Kurz hanteln werden von oben gegriffen. Die leicht
gebeugten Arme befinden sich in Körpervorhalte
knapp über dem Boden.
Bewegungsausführung: Mit leicht in den Ellenbogen-
gelenken angewinkelten Armen werden die Kurz-
hanteln in Körperseithalte gebracht und wieder he-
rabgesenkt.
Beanspruchte Muskulatur: Breiter Rückenmuskel, Schultermuskulatur,
Armstrecker
GB 17. Up and down movement, backwards
Starting position: Lie on the bench on your stomach. Grip the dumbbells
from above. Place your slightly bent arms in front of your body just above
the ground.
Exercise: With your arms slightly angled at the elbow joint, bring the
dumbbells to the side of your body, then lower them again.
Benefits: Wide back, shoulder and arm extensor muscles
F 17. Mouvements des epaules
Position initiale : coucher sur le ventre les haltères sont tenus par les bras
légèrement pliés au dessus du sol.
Mouvement : sans forcer sur les articulations du coude, soulever les
haltères dans l’axe du corps puis redescendre à nouveau.
Muscles sollicités : muscles dorsaux, muscles des épaules, muscles exten-
seurs des bras
NL 17. Vliegende beweging rugwaarts
Uitgangspositie: Buiklig op de bank. De korte halters worden bovenaan
vastgenomen. De licht geplooide armen bevinden zich voor het lichaam
net boven de vloer.
Bewegingsuitvoering: Met licht geplooide armen worden de korte halters
naast het lichaam gebracht en weer naar beneden gelaten.
Gebruikte spieren: brede rugspieren, schouderspieren, armstrekkers
E 17. Movimiento de vuelo hacia atrás
Posición inicial: tumbarse boca abajo en el banco. Las pesas se agarran
por arriba. Los brazos ligeramente flexionados se encuentran enfrente
del tronco un poco por encima del suelo.
Movimiento: con los brazos ligeramente flexionados por el codo, las pe-
sas se desplazan a un lado del cuerpo y se vuelven a bajar.
Músculos solicitados: dorsal ancho, deltoides, tríceps
I 17. Farfalla all’indietro
Posizione di partenza: distendersi con il ventre sulla panca. Afferrare i
manubri corti dall’alto. Le braccia leggermente tese in avanti sono ap-
pena al di sopra del pavimento.
Esecuzione del movimento: con le braccia leggermente piegate ad an-
golo nelle articolazioni dei gomiti, sollevare lateralmente i manubri e poi
riabbassarli.
Muscolatura sollecitata: grandi dorsali, deltoidi, estensori del braccio
PL 17. Ruch motylkowy do tyłu
Pozycja wyjściowa: leżymy na ławce na brzuchu. Chwytamy hantel
od góry. Lekko ugięte ramiona wyciągnięte przed tułów nisko nad
ziemią.
Wykonywanie ruchów: lekko ugiętymi w łokciach ramionami unosimy
hantle do wysokości boku tułowia i ponownie opuszczamy.
Obciążone mięśnie: mięsień najszerszy grzbietu, mięśnie barkowe, tri-
ceps
P 17. Crucifixo inverso
Posição inicial: deite-se no banco de barriga para baixo. Segure os hal-
teres por cima. Os braços, ligeiramente dobrados, encontram-se à frente
do tronco, quase tocando no chão.
Execução do movimento: com os braços ligeiramente dobrados nos
cotovelos, levante os halteres lateralmente, à altura do tronco, e volte a
descê-los.
Músculos trabalhados: grande músculo dorsal, músculos deltóides, bíceps
DK 17. Reverse flyes
Udgangsstilling: Læg dig maven bænken. Tag fat i håndvægtene
med et overhåndsgreb. De let bøjede arme befinder sig foran kroppen
lige over gulvet.
Øvelse: Med let bøjede albuer og arme løftes håndvægtene op siden
af kroppen og sænkes igen.
Muskler, der trænes: den brede rygmuskel, skuldermuskler, armstrækkere
CZ 17. Letmý pohyb dozadu
Výchozí poloha: Poloha na břiše na lavici. Jednoruční činky uchopeny
seshora. Mírně pokrčené paže zvednuty těsně nad podlahou.
Provedení pohybu: Pažemi, mírně pokrčenými v lokti jsou jednoruční
činky zvedány do výše těla a opět spouštěny zpět.
Namáhané svalstvo: Široký zádový sval, ramenní svalstvo, natahovače
paží
13 a
max.130 kg
+
max.130 kg
+
TA VARIO_2011_Standard.indd 32 16.06.11 09:45
32


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