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E 6. Tracciones a la nuca
Posición inicial: Sentado recto sobre el banco con cierta distancia al acolcho-
namiento para la espalda. Los brazos en alto. Las manos cogen la barra de
tracción a lo ancho desde arriba.
Movimiento: Desplazar la barra de tracción hacia la nuca. A continuación,
ceder lentamente al peso hasta alcanzar de nuevo la posición inicial.
Efecto sobre: El músculo dorsal ancho, los músculos de los hombros, los bíceps
I 6. Trazione verso la nuca
Posizione di partenza: sedile dritto sulla panca con un poci di distanza dal-
l'imbottitura del dorso. Braccia alzate. le mani prendono la barra di trazione
larga dall'alto.
Esecuzione del movimento: tirare la barra di trazione verso la nuca. Dopo
cedere lentamente al peso finché viene di nuovo raggiunta la posizione di
partenza.
Effetto: largo muscolo del dorso, muscolatura delle spalle, flessione delle
braccia
CZ 6. Stahování zátěže za hlavou
Výchozí pozice: Sed vzpřímený na lavičce, zády k posilovacímu zařízení s
určitým odstupem od zádového polštáře. Ruce uchopí tyč pro stahování
zátěže zeširoka a nadhmatem.
Vedení pohybů: Tyč pro stahování zátěže stahujeme za krk, pak pomalu
pouštíme , až se držená tyč dostane do výchozí posice.
Působí na: äiroký sval zádový, ramenní svalstvo, sval ohýbající paže.
RUS 6. ТЯГА ВЕРТИКАЛЬНОГО БЛОКА ЗА ГОЛОВУ
(СИДЯ)
Исходное положение: Сесть прямо на небольшом расстоянии от
спинки. Руки широким хватом сверху держат перекладину над
головой.
Выполнение: Тянуть перекладину за голову. Медленно вернуться
в исходное положение.
Область воздействия: Широчайшие мышцы спины, плечи,
бицепсы.
FIN 6. Hartiavetoja
Alkuasento: Istu selkä suorana nojaamatta selkänojaan. Ojenna käsivar-
sia ja tartu ylätaljaan leveällä otteella.
Liike: Vedä taljaa niskaa kohti. Palaa hitaasti alkuasentoon.
Kehittää: Leveätä selkälihasta, hartialihaksia, hauiksia
PL
l
6. Ciągnięcie w kierunku karku
Pozycja wyjściowa: usiąść prosto na ławce w lekkim odstępie od
oparcia pleców. Ręce w górze, chwytają wyciąg szeroko od góry.
Przebieg ćwiczenia: pociągnąć wyciąg do karku następnie odpuścić
ciężar, aż do pozycji wyjściowej.
Działanie: szeroki mięsień pleców, mięśnie barków, zginacze rąk.
D 6. Nackenzüge
GB 6. Shoulder pull
Starting position: Seated upright on the bench at a slight distance from the
backrest. Hands well apart and slightly above the head, grasping the pull
bar from above.
Exercise: Pull the bar down to shoulder level. Then allow the weight to return
the bar slowly to the starting position.
Benefits: Dorsal muscles, shoulder muscles, arm flexors.
F 6. Traction dans la nuque
Position initiale: assis droit sur le banc à quelque distance du dossier capiton-
né. Bras levés. Les mains très écartées l´une de l´autre saisissent la barre de
traction par le haut.
Mouvement: tirer la barre jusque'a la nuque. Relâcher ensuite le poids jus-
qu'à atteindre la position initiale.
Musculation: larges muscles du dos, muscles des épaules, muscles de flexion
des bras.
NL 6. Pull-down
Uitgangspositie: ga rechtop op de bank zitten. Houdt enige afstand tot de
rugleuning. Breng uw armen onhoog en pak de latissimusstang met gesprei-
de armen bovenhands vast.
Oefening: druk de latissimusstang tot op schouderhoogte naar beneden en
laat deze langzaam vieren tot de uitgangspositie weer bereikt is.
Getrainde spieren: Met deze oefening worden de brede rug- en schouder-
spieren en de biceps getraind.
S 6. Drag till nacken
Utgångsläge: Sitt rakt på bänken och håll lite avstånd till ryggstädet. Håll ar-
marnahögt. Fatta dragstången uppifrån med bred fattning.
Övning: Dra dragstången mot nacken. Slöpp efter sakta ochlåt viktmot-
ståndet dra upp armarna till utgångsläget igen.
Påverkar: Breda ryggmuskeln, axelmuskulatur, biceps
Ausgangsposition: Gerader Sitz auf der Bank mit et-
was Abstand zum Rückenpolster. Arme in Hochhalte.
Die Hände fassen die Zugstange breit von oben.
Bewegungsausführung: Die Zugstange in den Nacken
ziehen. Anschließend dem Gewicht langsam nachge-
ben, bis die Ausgangsposition wieder erreicht ist.
Wirkung: Breiter Rückenmuskel, Schultermuskulatur,
Armbeuger
16
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 16
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