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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.
Front raise
Posture: Place one foot on the middle of the plate,
hold the handlebar and bend the knees slightly.
Maintain the back straight. Balance is maintained
in this position, chin slightly titled upward.
Affected area: lateral deltoid.
Position debout
Position: Maintenez votre dos bien droit et
exercez une pression dessus. Placez un pied au
milieu du plateau, tenez vous aux barres de
maintien et pliez légèrement les genoux entre 60
et 90 degrés. Maintenez le dos droit et gardez
l’équilibre de cette position, le menton légèrement
relevé vers le haut.
Zone travaillée: muscles latéraux.
Front raise
Houding: Neem plaats op de trainer, knieen
lichtjes gebogen, neem de handgreep vast met
beide handen, en hou de rug recht.
Doelzone: schouderspieren.
Front raise
Mettere le dita dei piedi leggermente sotto alla
pedana per sostegno, e tenere le maniglie con
forza all’altezza della vita. Le ginocchia devono
essere leggermente piegate, mentre la schiena
dritta e i polsi tesi. Tirare le braccia verso l’alto. Si
deve sentire tensione sulle spalle e sui bicipiti.
Muscoli coinvolti: deltoidi
Front raise (mπροστινές εκτάσεις ώµων)
Στάση: Τοποθετήστε το ένα πόδι στο µέσο της
πλατφόρµας, κρατηθείτε από την χειρολαβή και
λυγίστε ελαφρώς τα γόνατα. Κρατήστε την πλάτη
σε ευθεία. Η ισορροπία διατηρείται σε αυτήν την
θέση, Σηκωθείτε ελαφρώς στις µύτες των
δακτύλων.
Επηρεασθείσα περιοχή: πλευρικοί δελτοειδείς.
Front Raise
Halten Sie die Bänder und heben die Arme leicht
an. Die Knie sind 20-30 Grad gebeugt. Hüfte und
Bauch anspannen.
Zielzone: Rücken, Schultern, Tibialis und Waden
Tríceps dip
De espaldas al aparato, ponga las manos en la
plataforma, manteniendo los hombros en línea
recta con las muñecas y asegurándose que los
dedos de las manos apuntan directamente hacia
el frente. Manteniendo las piernas estiradas,
doble las rodillas ligeramente y levante la planta
de los pies.
Area que se trabaja: trapecio, deltoides,
antebrazo, tríceps y pectorales.
Triceps dip
Posture: place hands in the middle of the plate at
shoulder width apart. The fingers point away from
the user. Hold the feet near the machine, lift the
heels, sustain the body with only the feet and the
arms.
Affected area: trapezius, deltoids, forearms,
triceps and pectorals.
Travail triceps
Position: placez les mains sur le bord du plateau
en respectant la largeur d’épaule. Les bras sont
bien tendus. Tenez les pieds suffisamment
éloignés de la machine et soulevez légèrement
votre bassin.
Muscles sollicités: trapèzes, deltoïdes, dorsaux,
triceps, et pectoraux.
Triceps dip
Houding: plaats de handen op schouderbreedte,
de vingers wijzen zijwaarts weg, duw jezelf op,
enkel steunend op hielen en handen.
Doelzone: schouders, rugspieren, borstspieren,
voorarmen, en triceps.
Esercizio per tricipiti (triceps dip)
Postura: Posizionare le mani al centro della
pedana rispettando la distanza tra le spalle. Le
dita dovranno essere rivolte in direzione opposta
rispetto all’utilizzatore. Tenere i piedi vicino alla
macchina e sollevare i talloni sostenendo il corpo
unicamente con piedi e braccia.
Zona sollecitata: trapezio, deltoidi, avambracci,
tricipiti e pettorali.
Triceps dip (βυθίσεις τρικέφαλων)
Στάση: τοποθετήστε τις παλάµες σας στο µέσο και
την άκρη της πλατφόρµας, στο ύψος των ώµων.
Τα δάχτυλα µακρυά από το χρήστη. Κρατήστε τα
πόδια κοντά στη συσκεθή, ανυψώστε τις φτέρνες,
στηρίξτε το σώµα µε µόνο τα πόδια και τα χέρια.
Επηρεασθείσα περιοχή: τραπέζιοι,
δελτοειδής,πήχεις, τρικέφαλοι χεριών και στήθος.
Trizeps dip
Haltung: Platzieren Sie die Hände mit dem
Rücken zum Gerät schulterbreit auf der Mitte der
Platte. Die Finger zeigen nach aussen. Heben Sie
die Fersen an, halten Sie das Körpergewicht nur
mit Armen und Füssen.
Zielzone: Rücken, Schultern, Vorderarme, Trizeps
und Brustmuskulatur.
55


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