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I 8. Trazione del braccio
Posizione di partenza: sedile col viso verso la torre di trazione. Le braccia
sono leggermente angolate. Le mani prendono con maniglia dalla larghezza
delle spalle la sbarra di trazione dal basso.
Esecuzione del movimento: la sbarra di trazione viene tirata verso il petto. Le
braccia vengono piegate nell´articolazione del gomito.
Effetto: largo muscolo del dorso, muscolatura delle spalle, flessione delle
braccia
CZ 8. Pfiitahování zátûÏe na prsa
Výchozí pozice: Sed vzpřímený čelem k posilovací věži, paže lehce po-
krčeny. Ruce drží stahovací tyč na šířku ramen.
Vedení pohybů: Stahovací tyč stahujeme na prsa. Paže se přitom pokrčují v
loktech.
Působí na: äiroký sval zádový, ramenní svalstvo, sval ohýbající paže.
RUS 8. ТЯГА К ГРУДИ ХВАТОМ СНИЗУ
Исходное положение: Сесть лицом к стойке, слегка согнутыми
руками держать перекладину широким хватом снизу.
Выполнение: Тянуть перекладину к груди. Вернуться в исходное
положение.
Область воздействия: Широчайшие мышцы спины, плечи,
бицепсы.
FIN 8. Rintaanvetoja
Alkuasento: Istu kasvot taljaa kohti ja tartu ylätaljaan kapealla otteella al-
haalta.
Liike: Vedä talja rintaan, jolloin käsivarret koukistuvat
Kehittää: Selkälihaksia, hartialihaksia, hauiksia
PL
l
8. Podciąganie ramion
Pozycja wyjściowa: usiąść twarzą do naciągu liny. Ręce są lekko
zgięte. Dłonie chwytają wyciąg na szerokość barków.
Przebieg ćwiczenia: pociągnąć wyciąg do klatki piersiowej. Ręce są
przy tym zgięte w stawie łokciowym.
Działanie: mięsień najszerszy grzbietu, mięśnie barków, zginacz rąk.
D 8. Armzug
GB 8. Arm pulls
Starting position: Sit facing the pulley tower, with the arms bent slightly.
Hands at shoulder width apart grasp the pull bar from beneath.
Exercise: Pull the bar to the chest by bending the arms at the elbows.
Benefits: Dorsal muscles, shoulder muscles, arm flexors.
F 8. Flexion des bras
Position initiale: position assise, le visage tourné vers la partie verticale de
l´appareil, les bras légèrement pliés. Les mains pas trop écartées l´une de
l´autre empoignent la barre à la largeur des épaules par le dessous.
Mouvement: tirer la barre jusqu´à la poitrine. Flexion des bras.
Musculation: larges muscles du dos, muscles des épaules, muscles de flexion
des bras.
NL 8. Pull down
Uitgangspositie: Ga met uw gezicht naar de toren gekeerd zitten. Pak de la-
tissimusstang met beide handen bovenhands vast. Houdt uw armen gebogen
op schouderbreedte.
Oefening: trek de stang met gebogen armen naar uw borst.
Getrainde spieren: Met deze oefeningen worden de brede rug- en schouder-
spieren getraind.
S 8. Drag till bröstet med smal fattning
Utgångsläge: Sitt med ansiktet mot hissen. Håll armarna lätt vinklade. Ta tag
i dragstången underifrån med bred fattning.
Övning: Dra dragstången mot bröstet varvid armarna böjs i armbågsleden.
Påverkar: Breda ryggmuskeln, axelmuskulaturen, biceps.
E 8. Tracción de brazo
Posición inicial: Sentado de cara al la torre de tracción. Los brazos están le-
vemente flexionados. Las manos toman ancho de hombros la barra de trac-
ción desde abajo.
Movimiento: El carro de tracción es llevada hasta el pecho flexionándose los
brazos en los codos.
Efecto sobre: El dorsal ancho, los deltoides, los bíceps
Ausgangsposition: Sitz mit Gesicht zum Zugturm. Die
Arme sind leicht angewinkelt. Die Hände fassen mit
schulterbreitem Griff die Zugstange von unten.
Bewegungsausführung: Die Zugstange zur Brust zie-
hen. Dabei werden die Arme im Ellenbogengelenk ge-
beugt.
Wirkung: Breiter Rückenmuskel, Schultermuskulatur,
Armbeuger
18
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 18
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