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Flexiones en posición erguida
Sitúese en la mitad de la plataforma, separe las
piernas ligeramente y agarre las cintas laterales,
manteniendo los brazos flexionados. Doble las
rodillas e incline ligeramente el resto del cuerpo
hacia delante. Mantenga la espalda recta y
levante la cabeza ligeramente, mirando al frente.
Area que se trabaja: trapecio, bíceps, antebrazo,
cuadriceps y tibiales.
Bend over pull
Posture: step on the plate, hold the rope and
maintain the tension of the arms. Bend the knees
and the hip slightly. Maintain the back straight and
the head is tilted upward.
Affected area: trapezius, biceps, forearms,
quadriceps, and tibialis.
Travail tractions
Position: jambes écartées et pieds au sol, bien à
plats, utilisez la sangle d’exercice et maintenez la
tension sur les bras. Pliez légèrement les genoux
et la hanche, le dos toujours bien droit. Maintenez
cette position en ayant la tête droite dans le
prolongement du dos et en regardant droit devant
vous.
Muscles sollicités: trapèzes, biceps, dorsaux,
quadriceps, tibias, mollets et fessiers.
Bend over pull
Houding: stap op het platform en neem de straps
vast zoals aangetoond. Plooi knieen en heup
lichtjes, houd het bovenlichaam recht. Hef de kin
lichtjes op.
Doelzone: rugspieren, biceps, voorarm,
quadriceps, en tibalis.
Trazione con piegamento (bend over pull)
Postura: salire sulla pedana, afferrare la cinghia e
mantenere le braccia in tensione. Piegare
leggermente ginocchia e anca. Mantenere la
schiena diritta e la testa inclinata in avanti.
Zona sollecitata: trapezio, bicipiti, avambracci,
quadricipiti e tibie.
Bend over pull (κάµψη και τράβηγµα)
Στάση: ανεβείτε στην πλατφόρµα, κρατήστε τους
ιµάντες και τραβήξτε τους αγκώνες προς τα πίσω.
Κάµψτε τα γόνατα και το ισχίο ελαφρώς.
∆ιατηρήστε την πλάτη σε ευθεία και το κεφάλι να
γέρνει ελαφρώς πρός τα πάνω.
Επηρεασθείσα περιοχή: τραπέζιοι, δικέφαλοι
µύες, πήχεις, τετρακέφαλοι, και κνήµες.
Bend over pull
Haltung: Stellen Sie sich auf die Platte, halten Sie
die Bänder wie abgebildet und spannen Sie die
Arme an. Knie und Hüfte leicht gebeugt. Rücken
gerade und Kinn leicht anheben.
Zielzone: Rücken, Bizeps, Vorderarme,
Quadrizeps und Tibialis
Chest stretch
Ponga el tapete en el suelo y sientese de rodillas
en frente de la maquina. Ponga los ambos brazos
(brazo interior ) en la placa. La espalda derecha y
se aplica presion porque el hombro esta empijado
hacia el suelo.
Area que se trabaja: pectoralis mayores.
Chest stretch
Place the mat on the floor and kneel down in front
of machine. Place both arms (inner arm) as
shown. The back is straight and pressure is
applied as the shoulder is pushed down toward
the floor.
Affected area: pectoralis major.
Étirement du buste
Position: placez le tapis sur le sol et agenouillez-
vous en face de la machine. Placez les deux bras
(bras intérieurs) comme indiqué. Le dos est droit
et une pression est exercée en orientant vos
épaules vers le sol.
Zone travaillée: pectoraux supérieurs.
Chest stretch
Neem plaats geknield voor het trainingsplatform,
en positioneer beide armen zoals aangegeven in
de tekening. Houd de rug gestrekt, en druk de
schouders neer.
Doelzone: borst – en bovenarmspieren.
Allungamento del torace
Appoggiare un tappetino sul pavimento e
assumere la posizione in ginocchio davanti alla
macchina. Appoggiare entrambe le braccia (parte
interna) sulla pedana. Tenere la schiena dritta e
spingere le spalle verso il basso.
Area coinvolta: pettorali maggiori.
Chest Stretch (πιέσεις στήθους)
Τοποθετήστε ένα ταπέτο στο πάτωµα και
γονατίστε εµπρός από τη συσκευή. Τοποθετήστε
και τα δύο σας χέριαε τους εσωτερικούς
βραχίονες) στην πλατφόρµα. Με την πλάτη ίσια
και η πίεση να εφαρµόζεται καθώς ο ώµος ωθείται
κάτω προς το πάτωµα.
Επηρεασθείσα περιοχή: στήθος.
Brustmassage
Haltung: Legen Sie die Matte auf den Boden und
knien Sie sich hin. Legen Sie einen Arm auf die
Platte. Halten Sie den Rücken gerade und
bewegen die Schulter Richtung Boden.
Zielzone: Brustmuskulatur.
54


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