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E 7. Tracción de cable al pecho
Posición inicial: Sentado de cara al la torre de tracción. Brazos en alto. Las
manos toman la barra de tracción por arriba y a lo ancho.
Movimiento: Tirar la barra de tracción hacia el pecho. A continuación, ceder
lentamente al perso hasta alcanzar de nuevo la posición inicial.
Efecto sobre: El dorsal ancho, los deltoides, los bíceps
I 7. Comando a cavo verso il petto
Posizione di partenza: sedile col viso verso la torre di trazione. Tenere le
armi in alto. Le mani prendono la sbarra di trazione larga e dall´alto.
Esecuzione del movimento: tirare la sbarra di trazione verso il petto. Infine
cedere lentamente al peso finché si raggiunge la posizione di partenza.
Effetto: largo muscolo del dorso, muscolatura delle spalle, flessione delle
braccia
CZ 7. Stahování zátěže na prsa
Výchozí pozice: Sed vzpřímený čelem k posilovací věži, paže vztyčeny. Ruce
uchopí stahovací tyč široce nadhmatem.
Vedení pohybů: Stahovací tyč táhneme dolů až na prsa, pak pomalu povolu-
jeme tlak, až držená tyč dosáhne své výchozí pozice.
Působí na: äiroký sval zádový, ramenní svalstvo, sval ohýbající paže.
RUS 7. ТЯГА ВЕРТИКАЛЬНОГО БЛОКА К ГРУДИ
(СИДЯ)
Исходное положение: Сесть лицом к стойке, держа перекладину
над головой широким хватом сверху.
Выполнение: Тянуть перекладину к груди. Вернуться в исходное
положение.
Область воздействия: Широчайшие мышцы спины, плечи,
бицепсы.
FIN 7. Rintaanvetoja
Alkuasento: Istu kasvot taljaa kohti ja tartu ylätaljaan leveällä otteella.
Liike: Vedä talja rintaan ja palaa hitaasti alkuasentoon
Kehittää: Selkälihaksia, hartialihaksia, hauiksia
PL
l
7. Ciągnięcie liny w kierunku piersi
Pozycja wyjściowa: usiąść twarzą do naciągu liny. Ręce w górze.
Ręce chwytają wyciąg szeroko od góry.
Przebieg ćwiczenia: pociągnąć wyciąg do klatki piersiowej. Następnie
powoli ustąpić ciężarowi, aż zostanie osiągnięta pozycja wyjściowa.
Działanie: mięsień najszerszy grzbietu, tylne partie mięśni barków, zgi-
nacz rąk.
D 7. Seilzug zur Brust
GB 7. Chest pulls
Starting position: Sit facing the pulley tower, arms raised. Take hold of the
bar from above, with the hands spaced wide apart.
Exercise: Pull the bar to the chest and allow the weight to pull the bar back
into the starting position again.
Benefits: Dorsal muscles, shoulder muscles, arm flexors.
F 7. Traction vers la poitrine
Position initiale: position assise sur le banc, tourné vers la partie verticale de
l´appareil, les bras levés. Les mains, écartées le plus possible, empoignent la
barre par le haut.
Mouvement: tirer la barre jusque contre la poitrine. Céder ensuite lentement
au poids jusqu´à atteindre de nouveau la position de départ.
Musculation: larges muscles du dos, muscles des épaules, muscles de flexion
des bras.
NL 7. Pull down
Uitgangspositie: ga met uw gezicht naar de toren zitten. Pak de latissimus-
stang met gestrekte armen bovenhands vast.
Oefening: trek de stang met gebogen armen naar uw borst.
Getrainde spieren: Met deze oefening worden de brede rug- en schouder-
spieren en armbuigspieren getraind.
S 7. Drag till bröstet
Utgångsläge: Sitt med ansiktet mot hissen. Håll armarna högt. Ta tag i
dragstången uppifrån med bredd fattning.
Övning: Dra dragstången mot bröstet. Släpp efter långsamt tills du är tillbaka
i utgångsläget.
Påverkar: Breda ryggmuskeln, axelmuskulaturen, biceps.
Ausgangsposition: Sitz mit Gesicht zum Zugturm. Arme
in Hochhalte. Die Hände fassen die Zugstange breit
von oben.
Bewegungsausführung: Die Zugstange zur Brust zie-
hen. Anschließend dem Gewicht langsam nachgeben,
bis die Ausgangsposition wieder erreicht ist.
Wirkung: Breiter Rückenmuskel, hinterer Anteil Schul-
termuskulatur, Armbeuger
17
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 17
17


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