// Autogenerated by extract-i18n-flutter-exercises.py do not edit! import 'package:wger/models/exercises/language.dart'; import 'package:wger/models/exercises/translation.dart'; const tLanguage21 = Language( id: 21, shortName: 'he', fullName: 'עברית', ); const tLanguage5 = Language( id: 5, shortName: 'ru', fullName: 'Русский', ); const tLanguage16 = Language( id: 16, shortName: 'tr', fullName: 'Türkçe', ); const tLanguage22 = Language( id: 22, shortName: 'hr', fullName: 'Hrvatski jezik', ); const tLanguage9 = Language( id: 9, shortName: 'cs', fullName: 'Čeština', ); const tLanguage4 = Language( id: 4, shortName: 'es', fullName: 'Español', ); const tLanguage24 = Language( id: 24, shortName: 'zh', fullName: '漢語', ); const tLanguage17 = Language( id: 17, shortName: 'ar', fullName: 'اَللُّغَةُ اَلْعَرَبِيَّة', ); const tLanguage8 = Language( id: 8, shortName: 'el', fullName: 'Ελληνικά', ); const tLanguage2 = Language( id: 2, shortName: 'en', fullName: 'English', ); const tLanguage13 = Language( id: 13, shortName: 'it', fullName: 'Italian', ); const tLanguage12 = Language( id: 12, shortName: 'fr', fullName: 'Français', ); const tLanguage1 = Language( id: 1, shortName: 'de', fullName: 'Deutsch', ); const tLanguage23 = Language( id: 23, shortName: 'id', fullName: 'Bahasa Indonesia', ); const tLanguage6 = Language( id: 6, shortName: 'nl', fullName: 'Nederlands', ); const tLanguage7 = Language( id: 7, shortName: 'pt', fullName: 'Português', ); final squatsPT = Translation( id: 1598, uuid: '620fef1e-19c5-4bfe-bc8d-9dac6764c386', created: DateTime(2021, 1, 15), name: 'Agachamento de impulso', description: '''

Posição inicial:

Comece na posição de prancha alta:costas, braços e pernas retos e as mãos afastadas alinhadas aos ombros.

Passos:

  1. Pule jogando seus pés para frente entre os braços, mantendo as costas reta.
  2. Mantendo suas mãos no chão, retorne suas pernas para a posição de prancha altas.
  3. Repita.
''', exerciseId: 616, language: tLanguage7, ); final squatsNL = Translation( id: 1599, uuid: 'ad8d8323-6f73-4215-9510-4d0f0c8d09d1', created: DateTime(2021, 1, 15), name: 'Hurkstoten', description: '''

Startpositie:

Begin in hoge plankpositie:rug, armen en benen recht en handen op schouderbreedte uit elkaar.

Stap:

  1. Spring met je voeten naar voren tussen je armen en houd je rug plat.
  2. Houd je handen op de vloer, spring je benen terug in hoge plank positie.
  3. Herhalen.
''', exerciseId: 616, language: tLanguage6, ); final squatsID = Translation( id: 1600, uuid: '74df4b83-df24-4d87-9abd-18c74e56ebff', created: DateTime(2021, 1, 15), name: 'Jongkok menyodorkan', description: '''

Posisi awal:

Mulailah dengan posisi papan tinggi:punggung, lengan, dan kaki lurus dan tangan selebar bahu.

Langkah:

  1. Lompati kaki Anda ke depan di antara kedua lengan, jaga punggung tetap rata.
  2. Menjaga tangan Anda di lantai, melompat kaki Anda kembali ke posisi papan tinggi.
  3. Ulangi.
''', exerciseId: 616, language: tLanguage23, ); final squatsDE = Translation( id: 1601, uuid: '707e4acd-2068-416a-9c1d-c1c3c09fdafd', created: DateTime(2021, 1, 15), name: 'Kniebeugen', description: '''

Ausgangsposition:

Beginne in der hohen Plank-Position:Rücken, Arme und Beine sind gestreckt, die Hände sind schulterbreit auseinander.

Schritte:

  1. Springe mit den Füßen zwischen den Armen nach vorne und halte den Rücken flach.
  2. Lasse die Hände auf dem Boden und springe mit den Beinen zurück in die hohe Plank-Position.
  3. Wiederhole die Übung.
''', exerciseId: 616, language: tLanguage1, ); final squatsFR = Translation( id: 1602, uuid: 'de068084-3779-4946-9ace-80efa23b7f89', created: DateTime(2021, 1, 15), name: 'Poussées de squat', description: '''''', exerciseId: 616, language: tLanguage12, ); final squatsIT = Translation( id: 1603, uuid: 'ab2193fb-0c9c-46a3-9b6b-fada20eb5eaa', created: DateTime(2021, 1, 15), name: 'Spinte squat', description: '''

Posizione di partenza:

Iniziare in posizione di plank alto:schiena, braccia e gambe dritte e mani alla larghezza delle spalle.

Passi:

  1. Saltare i piedi in avanti tra le braccia, mantenendo la schiena piatta.
  2. Tenendo le mani sul pavimento, saltare le gambe indietro in posizione di plank alto.
  3. Ripetere.
''', exerciseId: 616, language: tLanguage13, ); final squatsEN = Translation( id: 795, uuid: '85e6baf6-f8a3-48ea-9365-ef2bf5b3c6d1', created: DateTime(2021, 1, 15), name: 'Squat Thrust', description: '''The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a four-count burpee: Begin in a standing position. Move into a squat position with your hands on the ground. (count 1) Kick your feet back into a plank position, while keeping your arms extended. (count 2) Immediately return your feet into squat position. (count 3) Stand up from the squat position (count 4)''', exerciseId: 616, language: tLanguage2, ); final squatsEL = Translation( id: 1604, uuid: 'fd6ac5d0-08da-4dc7-87b7-af316504dcda', created: DateTime(2021, 1, 15), name: 'Ωθήσεις βαθέος καθίσματος', description: '''

Θέση εκκίνησης:

Εκκίνηση σε θέση υψηλής σανίδας:πλάτη, χέρια και πόδια είναι ίσια, και τα χέρια βρίσκονται στο πλάτος των ώμων.

Βήματα:

  1. Πηδήξτε με τα πόδια προς τα εμπρός ανάμεσα στα χέρια, κρατώντας την πλάτη επίπεδη.
  2. Διατηρώντας τα χέρια στο πάτωμα, πηδήξτε με τα πόδια σας πίσω σε θέση υψηλής σανίδας.
  3. Επαναλάβετε.
''', exerciseId: 616, language: tLanguage8, ); final squatsAR = Translation( id: 1605, uuid: 'ae573182-e32f-434f-829d-536947e966fb', created: DateTime(2021, 1, 15), name: 'دفعات القرفصاء', description: '''

وضع البداية:

ابدأ في وضع اللوح الخشبي المرتفع:الظهر والذراعين والساقين مستقيمين واليدين متباعدتين بعرض الكتفين.

الخطوات:

  1. اقفز قدميك للأمام بين ذراعيك ، مع الحفاظ على ظهرك مسطحًا.
  2. إبقاء يديك على الأرض ، واقفز رجليك إلى الوراء في وضع اللوح الخشبي العالي.
  3. كرر.
''', exerciseId: 616, language: tLanguage17, ); final squatsZH = Translation( id: 1606, uuid: '3c39e44c-4832-4937-bcad-ff6678c02203', created: DateTime(2021, 1, 15), name: '俯卧撑腿屈伸', description: '''

起始姿势：以高位平板支撑姿势开始：背部、手臂和腿均伸直，双手分开与肩同宽。

步骤：

  1. 双脚向双臂的方向向前跳，保持背部平直。
  2. 双手撑地，双腿跳回高位平板支撑位置。
  3. 重复。
''', exerciseId: 616, language: tLanguage24, ); final squatsTranslations = [ squatsPT, squatsNL, squatsID, squatsDE, squatsFR, squatsIT, squatsEN, squatsEL, squatsAR, squatsZH ]; final benchPressDE = Translation( id: 15, uuid: '198dcb2e-e35f-4b69-ae8b-e1124d438eae', created: DateTime(2021, 1, 15), name: 'Bankdrücken LH', description: '''

Lege dich auf die Bank, die Stange direkt über die Augen, die Knie etwas angewinkelt und die Füße fest auf dem Boden. Greife die Stange breit und lasse sie langsam und kontrolliert runter, dabei sollte die Stange kurz auf Brustwarzenhöhe den Körper berühren. Dann das Gewicht wieder hochdrücken bis die Arme durchgestreckt sind.

Bei hohem Gewicht, empfielt sich natürlich einen Spotter zu haben, der einen hilft falls man die Stange nicht alleine hochdrücken kann.

Mit der Breite des Griffs kann außerdem kontrolliert werden, welcher Bereich der Brust stärker belastet wird:

''', exerciseId: 73, language: tLanguage1, ); final benchPressEN = Translation( id: 192, uuid: '5da6340b-22ec-4c1b-a443-eef2f59f92f0', created: DateTime(2021, 1, 15), name: 'Bench Press', description: '''

Lay down on a bench, the bar should be directly above your eyes, the knees are somewhat angled and the feet are firmly on the floor. Concentrate, breath deeply and grab the bar more than shoulder wide. Bring it slowly down till it briefly touches your chest at the height of your nipples. Push the bar up.

If you train with a high weight it is advisable to have a spotter that can help you up if you can't lift the weight on your own.

With the width of the grip you can also control which part of the chest is trained more:

''', exerciseId: 73, language: tLanguage2, ); final benchPressIT = Translation( id: 1218, uuid: '92fd2bf0-9cf8-40fc-8a69-e5e16136327d', created: DateTime(2021, 1, 15), name: 'Distensione Panca Piana con Bilanciere', description: '''Distensione Panca Piana con BilanciereDistensione Panca Piana con Bilanciere''', exerciseId: 73, language: tLanguage13, ); final benchPressTranslations = [benchPressDE, benchPressEN, benchPressIT]; final deadLiftEN = Translation( id: 105, uuid: '22cca8fc-cfaf-4941-b0f7-faf9f2937c52', created: DateTime(2021, 1, 15), name: 'Deadlifts', description: '''

Stand firmly, with your feet slightly more than shoulder wide apart. Stand directly behind the bar where it should barely touch your shin, your feet pointing a bit out. Bend down with a straight back, the knees also pointing somewhat out. Grab the bar with a shoulder wide grip, one underhand, one reverse grip.

Pull the weight up. At the highest point make a slight hollow back and pull the bar back. Hold 1 or 2 seconds that position. Go down, making sure the back is not bent. Once down you can either go back again as soon as the weights touch the floor, or make a pause, depending on the weight.

''', exerciseId: 184, language: tLanguage2, ); final deadLiftDE = Translation( id: 9, uuid: '521a5e4f-6f35-43e5-9d1c-6e75c4956e96', created: DateTime(2021, 1, 15), name: 'Kreuzheben', description: '''

Stelle dich mit etwas mehr als schulterbreitem Stand vor der Stange, die Füße zeigen leicht nach außen, die Stange ist direkt darüber und sehr nahe am Schienbein. Beuge die Knie (zeigen ebenfalls etwas nach außen) und neige den Oberkörper (bleibt während der ganzen Übung gerade). Greife die Stange schulterbreit mit einem Unter- und einem Obergriff.

Ziehe nun die Stange nach oben. An der höchsten Stelle mache ein leichtes Hohlkreuz und drücke die Schultern nach hinten. Gehe wieder runter, wobei du darauf achtest, dass der Rücken gerade bleibt und sich nicht krümmt. Du kannst unten angekommen eine kleine Pause einlegen oder sofort weitermachen.

''', exerciseId: 184, language: tLanguage1, ); final deadLiftPT = Translation( id: 1401, uuid: 'e570cd82-5a8f-4768-a2f3-8d60bad5c6e8', created: DateTime(2021, 1, 15), name: 'Levantamento terra', description: ''' Fique firme, com os pés ligeiramente mais afastados do que os ombros. Fique diretamente atrás da barra, onde ela mal deve tocar sua canela, com os pés apontando um pouco para fora. Curve-se com as costas retas, os joelhos também apontando um pouco para fora. Agarre a barra com uma pegada na largura dos ombros, uma pegada por baixo e uma pegada reversa. Puxe o peso para cima. No ponto mais alto, faça uma leve depressão para trás e puxe a barra para trás. Segure 1 ou 2 segundos nessa posição. Desça, certificando-se de que as costas não estão dobradas. Depois de descer, você pode voltar assim que os pesos tocarem o chão ou fazer uma pausa, dependendo do peso.''', exerciseId: 184, language: tLanguage7, ); final deadLiftIT = Translation( id: 1402, uuid: '7c088d54-6732-4d5e-aae8-9be8d4a1f111', created: DateTime(2021, 1, 15), name: 'Stacco', description: ''' StaccoStacco Stacco''', exerciseId: 184, language: tLanguage13, ); final deadLiftTranslations = [deadLiftEN, deadLiftDE, deadLiftPT, deadLiftIT]; final crunchesPT = Translation( id: 1381, uuid: '332b844f-816c-486d-8ef4-f58517514061', created: DateTime(2021, 1, 15), name: 'Abdominal', description: '''
  1. Deite-se de barriga para cima no chão com os joelhos dobrados.
  2. Curve os ombros em direção a pélvis. As mãos podem ficar atrás ou do lado do pescoço ou cruzadas sobre o peito.
  3. Repita
''', exerciseId: 167, language: tLanguage7, ); final crunchesES = Translation( id: 1382, uuid: 'ca89f09f-e7d0-4490-bf43-b539fd86c6ee', created: DateTime(2021, 1, 15), name: 'Abdominales', description: '''
  1. Acuéstese boca arriba en el suelo con las rodillas dobladas.
  2. Flexione los hombros hacia la pelvis. Las manos pueden estar detrás o al costado del cuello o cruzadas sobre el pecho.
  3. Repita
''', exerciseId: 167, language: tLanguage4, ); final crunchesFR = Translation( id: 1383, uuid: '5973bc39-5589-436d-aa68-f0cb22b6f385', created: DateTime(2021, 1, 15), name: 'Abdominaux', description: '''
  1. Allongez-vous sur le sol, face contre terre, genoux pliés.
  2. Courbez les épaules vers le bassin. Les mains peuvent être derrière ou à côté du cou ou croisées sur la poitrine.
  3. Répétez
''', exerciseId: 167, language: tLanguage12, ); final crunchesIT = Translation( id: 1384, uuid: 'd09f38a4-2c88-46ef-a847-cb66289d250b', created: DateTime(2021, 1, 15), name: 'Addominali', description: '''
  1. Sdraiati a pancia in su sul pavimento con le ginocchia piegate.
  2. Solleva il busto verso il bacino, a 30° / 40° dal suolo. Le mani possono essere dietro o accanto al collo o incrociate sul petto.
  3. Ripeti
''', exerciseId: 167, language: tLanguage13, ); final crunchesNL = Translation( id: 1385, uuid: '930864f4-6200-4a7f-a8b0-7bdb6d401ef5', created: DateTime(2021, 1, 15), name: 'Crunch', description: '''
  1. Ga op je rug liggen en buig je knieën.
  2. Draai je schouders richting je bekken. Houd je handen achter of naast je nek of kruislings over je borstkas.
  3. Herhaal
''', exerciseId: 167, language: tLanguage6, ); final crunchesID = Translation( id: 1386, uuid: '447d0191-1f05-4e9b-8a17-6fdb4434359e', created: DateTime(2021, 1, 15), name: 'Crunch', description: '''
  1. Tiarap di lantai dengan lutut bengkok.
  2. Ikatkan bahumu ke pinggulnya. Tangan bisa berada di belakang atau di samping leher atau menyeberang di atas dada.
  3. Ulangi
''', exerciseId: 167, language: tLanguage23, ); final crunchesDE = Translation( id: 4, uuid: '0e10ac9b-ed1d-42c9-b8cc-123c22ccc5d5', created: DateTime(2021, 1, 15), name: 'Crunches', description: '''

Lege dich auf eine Matte mit angewinkelten Beinen. Die Füße werden irgendwie festgehalten (Partner, Lanhghantel, o.Ä.) und die Hände werden hinter dem Nacken verschränkt. Aus dieser Position führe den Oberkörper so weit nach oben, bis Kopf oder Ellenbogen die angewinkelten Beine berühren.

Es ist wichtig, dass dieser Vorgang mit einer rollenden Bewegung durchgeführt wird: die Wirbelsäule sollte sich Wirbel für Wirbel von der Matte lösen. Ein Hohlkreuz ist stets zu vermeiden.

''', exerciseId: 167, language: tLanguage1, ); final crunchesEN = Translation( id: 91, uuid: 'd325dd5c-6833-41c7-8eea-6b95c4871133', created: DateTime(2021, 1, 15), name: 'Crunches', description: '''

Lay down on your back a soft surface, the feet are on the floor. Ask a partner or use some other help (barbell, etc.) to keep them fixed, your hands are behind your head. From this position move your upper body up till your head or elbows touch your knees. Do this movement by rolling up your back.

''', exerciseId: 167, language: tLanguage2, ); final crunchesCS = Translation( id: 1387, uuid: 'bba98d12-499b-462a-982b-4be3875ec91f', created: DateTime(2021, 1, 15), name: 'Sedolehy', description: '''
  1. Lehni si na zem hlavou nahoru s pokrčenými koleny.Zvedni záda tak, aby se tvá ramena co nejblíže přiblížily ke kolenům. Plosky nohou včetně prstů by měly zůstat na zemi. Ruce mohou být za hlavou nebo přeložené v kříž na hrudi.
  2. Opakuj
''', exerciseId: 167, language: tLanguage9, ); final crunchesHR = Translation( id: 1388, uuid: '8a564835-465b-47b5-a636-a086e390b310', created: DateTime(2021, 1, 15), name: 'Trbušnjaci', description: '''''', exerciseId: 167, language: tLanguage22, ); final crunchesTR = Translation( id: 1389, uuid: 'c53a1e4f-c067-440a-a872-d4f48322e520', created: DateTime(2021, 1, 15), name: 'Yarım mekik', description: '''
  1. Dizlerinizi bükerek yere sırtüstü yatın.
  2. Omuzları leğen kemiğine doğru bükün. Eller boynun arkasında veya yanında olabilir ya da göğsün üzerinden geçebilir.
  3. Tekrarlayın
''', exerciseId: 167, language: tLanguage16, ); final crunchesEL = Translation( id: 1390, uuid: 'f818817e-2564-4f65-bf62-dcb2673565b6', created: DateTime(2021, 1, 15), name: 'Κοιλιακοί', description: '''
  1. Ξαπλώστε ανάσκελα στο πάτωμα με τα γόνατα λυγισμένα.
  2. Κυρτώστε τους ώμους προς τη λεκάνη. Τα χέρια μπορεί να είναι πίσω ή δίπλα από τον αυχένα ή σταυρωμένα πάνω από το στήθος.
  3. Επαναλάβετε
''', exerciseId: 167, language: tLanguage8, ); final crunchesRU = Translation( id: 1391, uuid: 'f9d9d264-dcb9-4f6f-96d6-8df325dabdfe', created: DateTime(2021, 1, 15), name: 'Скручивания', description: '''''', exerciseId: 167, language: tLanguage5, ); final crunchesHE = Translation( id: 1392, uuid: '1e79bbb1-e310-42d0-8e25-043fbf12043a', created: DateTime(2021, 1, 15), name: 'כפיפות בטן', description: '''''', exerciseId: 167, language: tLanguage21, ); final crunchesAR = Translation( id: 1393, uuid: '25129a40-e28f-418e-ba90-c0259b7b91d7', created: DateTime(2021, 1, 15), name: 'الطحن', description: '''
  1. الاستلقاء على الأرض مع ثني الركبتين.
  2. لف الكتفين نحو الحوض. يمكن أن تكون اليدين خلف العنق أو بجانبه أو متقاطعتين فوق الصدر.
  3. كرر التمرين
''', exerciseId: 167, language: tLanguage17, ); final crunchesZH = Translation( id: 1394, uuid: '45db81d5-df0f-4be1-9e3c-08d2291cfd88', created: DateTime(2021, 1, 15), name: '仰卧起坐', description: '''

起始姿势：膝盖弯曲，脸朝上躺在地板上。

步骤：

  1. 朝骨盆方向弯曲肩膀。 双手可以放在脖子后面或脖子旁边，也可以交叉在胸前。2.回到初始姿势。
  2. 重复。
''', exerciseId: 167, language: tLanguage24, ); final crunchesTranslations = [ crunchesPT, crunchesES, crunchesFR, crunchesIT, crunchesNL, crunchesID, crunchesDE, crunchesEN, crunchesCS, crunchesHR, crunchesTR, crunchesEL, crunchesRU, crunchesHE, crunchesAR, crunchesZH ]; final curlsEN = Translation( id: 81, uuid: '48a59aa8-4568-409c-8afe-f8cb99c558ea', created: DateTime(2021, 1, 15), name: 'Biceps Curls With Dumbbell', description: '''

Hold two barbells, the arms are streched, the hands are on your side, the palms face inwards. Bend the arms and bring the weight with a fast movement up. At the same time, rotate your arms by 90 degrees at the very beginning of the movement. At the highest point, rotate a little the weights further outwards. Without a pause, bring them down, slowly.

Don't allow your body to swing during the exercise, all work is done by the biceps, which are the only mucles that should move (pay attention to the elbows).

''', exerciseId: 92, language: tLanguage2, ); final curlsDE = Translation( id: 26, uuid: '8cbbffcc-1989-43de-9200-03869480398c', created: DateTime(2021, 1, 15), name: 'Bizeps KH-Curls', description: '''

Halte zwei Kurzhantel mit ausgestreckten Armen neben dem Körper, die Handflächen zeigen nach innen. Beuge die Arme und brige die Hanteln mit einer schnellen Bewegung nach oben wobei sie gleichzeitig um 90 Grad gedreht werden. Am höchsten Punkt kann man die Hanteln ganz leicht weiter nach außen drehen. Ohne Pause wird das Gewicht nun kontrolliert nach unten gebracht. Beachte, dass die Bewegung nach oben schneller ist als nach unten.

Während des Bewegungablaufs darf der Körper nicht mitschwingen. Die Ellenbogen bleiben dabei immer an der Stelle.

''', exerciseId: 92, language: tLanguage1, ); final curlsES = Translation( id: 1213, uuid: 'a3ed40fb-83d3-4901-889f-6bba313e8c80', created: DateTime(2021, 1, 15), name: 'Curl de bíceps con mancuerna', description: '''Sujeta dos pesas, los brazos estirados, las manos a los lados, las palmas hacia dentro. Flexiona los brazos y sube el peso con un movimiento rápido. Al mismo tiempo, gira los brazos 90 grados al principio del movimiento. En el punto más alto, gira un poco las pesas hacia fuera. Sin pausa, bájalas lentamente.No permitas que tu cuerpo se balancee durante el ejercicio, todo el trabajo lo realizan los bíceps, que son los únicos músculos que deben moverse (presta atención a los codos).''', exerciseId: 92, language: tLanguage4, ); final curlsTranslations = [curlsEN, curlsDE, curlsES]; final raisesIT = Translation( id: 1426, uuid: '28bf0f7b-ceba-47a6-8807-3cbd3312c82f', created: DateTime(2021, 1, 15), name: 'Alzate Laterali', description: '''Alzate LateraliAlzate Laterali''', exerciseId: 348, language: tLanguage13, ); final raisesEN = Translation( id: 148, uuid: '5345766a-c092-457a-aa21-8ee6ffa855d4', created: DateTime(2021, 1, 15), name: 'Lateral Raises', description: '''This exercise works the deltoid muscle of the shoulder. The movement starts with the arms straight, and the hands holding weights at the sides or in front of the body. Body is in a slight forward-leaning position with hips and knees bent a little. Arms are kept straight or slightly bent, and raised through an arc of movement in the coronal plane that terminates when the hands are at approximately shoulder height. Weights are lowered to the starting position, completing one rep. When using a cable machine the individual stands with the coronal plane in line with the pulley, which is at or near the ground.[9] The exercise can be completed one shoulder at a time (with the other hand used to stabilize the body against the weight moved), or with both hands simultaneously if two parallel pulleys are available.''', exerciseId: 348, language: tLanguage2, ); final raisesDE = Translation( id: 20, uuid: '72e78f4d-65f7-4ddd-9247-cdc1e133fa80', created: DateTime(2021, 1, 15), name: 'Seitheben KH', description: '''
  1. Aufrechter Stand, Kopf nach vorne gerichtet, eine Kurzhantel in jeder Hand.
  2. Handflächen nach innen, in Richtung des Körpers, gerichtet.
  3. Hebe die Hanteln seitlich nach oben, ohne Schwung zu holen. Atme aus. Die Ellenbogen sind leicht gebeugt. Hebe die Kurzhanteln soweit, bis die Arme parallel zum Boden sind.
  4. Am obersten Punkt sollten deine Handflächen nach unten zeigen.
  5. Am höchsten Punkt hältst du für 1-2 Sekunden inne und ziehst deine Schulterblätter zusammen.
  6. Führe die Hanteln langsam wieder nach unten in die Ausgangsposition und atme ein.
''', exerciseId: 348, language: tLanguage1, ); final raisesTranslations = [raisesIT, raisesEN, raisesDE];