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D 14. Frontheben
Ausgangsposition: Gesicht zum Gerät. Curl-Stange
am unteren Seilzug verwenden. Hände fassen von
oben.
Bewegungsausführung: Stange mit gestreckten Armen
auf Schulterhöhe ziehen.
Beanspruchte Muskulatur: Vordere und mittlere Schul-
termuskulatur
Variation: weiter Griff mit Latissimus-Stange
GB 14. Front lift
Starting position: Stand facing the apparatus. Use the curl bar on the
lower rope pulley. Grasp the bar from above.
Movement: Pull the bar up to shoulder height with the arms stretched.
Muscles used: Front and middle shoulder muscles.
Variant: Wider grip with the latissimus bar
F 14. Levers vers l’avant
Position de départ : Visage tourné vers l’appareil. Utilisez la barre à curls
sur le câble de traction inférieur. Les mains saisissent par le haut.
Exécution du mouvement : Tirez la barre jusqu’à hauteur d’épaules, les
bras tendus.
Muscles sollicités : Deltoïdes antérieurs et latéraux
Variation : Prise large avec la barre à latissimus
NL 14. Heffen voor
Uitgangspositie: gezicht naar het apparaat. Curlstang aan de onderste
kabel gebruiken. Bovenhands vastpakken.
Beweging: stang met gestrekte armen naar schouderhoogte trekken
Gebruikte spieren: voorste en middelste schouderspieren
Variatie: brede greep met latissimusstang
E 14. Levantamiento frontal
Posición inicial: cara hacia el aparato. Utilizar la barra curl en la tracción
por cable inferior. Las manos agarran por arriba.
Movimiento: llevar la barra a la altura de los hombros con los brazos
estirados.
Músculos utilizados: músculos delanteros y centrales de los hombros
Variación: agarre largo en la barra para Latissimus
I 14. Sollevamento di petto
Posizione di partenza: Viso rivolto all’attrezzo. Utilizzare la barra curl
sulla fune inferiore. Afferrare con le mani dall’alto.
Esecuzione del movimento: Tirare la barra con le braccia tese all’altezza
delle spalle.
Muscolatura sollecitata: Muscolatura anteriore e centrale delle spalle
Variazione: Impugnatura ampia con la barra latissimus
PL 14. Podnoszenie przodem
Pozycja wyjściowa: twarz skierowana jest do urządzenia. Używamy
drążka giętego na wyciągu dolnym. Dłonie chwytają drążek od góry.
Wykonywanie ruchów: wyprostowanymi ramionami wyciągami drążek
na wysokości barków.
Obciążone mięśnie: przednie i środkowe mięśnie barkowe
Wariant ćwiczenia: szeroki chwyt z użyciem szerokiego pałąka
P 14. Elevação frontal
Posição inicial: de frente para o aparelho. Utilize a barra Curl no cabo
de tracção inferior. Segure a barra por cima.
Execução do movimento: com os braços esticados, puxe a barra à altura
dos ombros.
Músculos trabalhados: músculos deltóides frontal e central
Variante: utilize a barra latissimus para uma preensão mais ampla
DK 14. Frontløft
Udgangsstilling: Med ansigtet mod maskinen. Brug curl-stangen i nederste
kabeltræk. Tag fat i den med overhåndsgreb.
Øvelse: Træk stangen op til skulderhøjde med strakte arme.
Muskler, der trænes: Forreste og midterste skuldermuskler
Variation: Bredt greb med latissimus-stang
CZ 14. Přední zdvih
Výchozí poloha: Obličejem k věži. Použijte dolní tyč spodního lanového
tahu. Ruce drží tyč seshora.
Provedení pohybu: Táhněte tyč s nataženýma rukama do výše ramen.
Namáhané svalstvo: Přední a prostřední ramenní svalstvo.
Variace: Další pohyb s horní širokou tyčí.
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