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D 19. Rudern am Seilzug
Ausgangsposition: Blick zum Gerät, auf dem Boden
sitzend. Rücken ist gerade, Beine leicht gebeugt,
Arme lang lassen.
Bewegungsausführung: Erst Schulterblätter zusam-
men ziehen, dann die Stange bis zur Brust ziehen.
Beanspruchte Muskulatur: Rückenstrecker,
Rhomboideus, hintere Schultermuskulatur, Bizeps
Variation: weiter Griff mit Latissimus-Stange
GB 19. Cable seated Row
Starting position: Sit on the floor facing the apparatus. Keep the back
straight. Bend the legs slightly at the knees.
Movement: First pull from the shoulders then pull the bar up to the chest.
Muscles used: Back-stretching muscles, rhomboid, rear should muscles,
biceps
Variant: Wider grip with the latissimus bar
F 19. Rameur bas
Position de départ : regard dirigé vers l’appareil, en étant assis sur le sol.
Le dos est droit, les jambes légèrement fléchies.
Exécution du mouvement : laissez pendre les bras, ramenez d’abord les
omoplates l’une vers l’autre, puis tirez sur la barre pour l’amener jusqu’à
la poitrine.
Muscles sollicités : extenseurs, rhomboïdes, deltoïdes postérieurs, biceps
Variation : Prise large avec la barre à latissimus
NL 19. Roeien met de kabels
Uitgangspositie: met het gezicht naar het apparaat gaan zitten. De rug is
recht, de benen licht gebogen.
Beweging: eerst de schouderbladen naar elkaar bewegen en vervolgens
de stang naar de borst trekken.
Gebruikte spieren: rugstrekspieren, rhomboideus, achterste schouderspie-
ren, biceps
Variatie: brede greep met latissimusstang
E 19. Remo en la tracción por cable
Posición inicial: sentado sobre el suelo mirando hacia el aparato. Espalda
recta y piernas ligeramente flexionadas.
Movimiento: primero contraer los omóplatos y luego tirar de la barra
hasta el pecho.
Músculos utilizados: extensores de espalda, romboides, músculos traseros
de los hombros, bíceps
Variación: agarre largo en la barra para Latissimus
I 19. Vogata alla fune
Posizione di partenza: sguardo rivolto all’attrezzo, seduti sul pavimento.
La schiena è diritta, le gambe leggermente flesse.
Esecuzione del movimento: prima contrarre le scapole poi tirare la barra
fino al petto.
Muscolatura sollecitata: estensore della schiena, romboide, muscolatura
posteriore delle spalle, bicipiti
Variazione: Impugnatura ampia con la barra latissimus
PL 19. Wiosłowanie na wyciągu
Pozycja wyjściowa: siadamy na ziemi ze wzrokiem zwróconym do
urządzenia. Plecy wyprostowane, nogi lekko ugięte, wydłużamy ramiona.
Wykonywanie ruchów: najpierw ściągamy łopatki, następnie przyciągamy
drążek treningowy do wysokości piersi.
Obciążone mięśnie: mięsień prostujący grzbietu, mięśnie
równoległoboczne, tylne mięśnie barkowe, biceps
Wariant ćwiczenia: szeroki chwyt z użyciem szerokiego pałąka
P 19. Remar com cabo de tracção
Posição inicial: de frente para o aparelho, sente-se no chão. Mantenha as
costas direitas, dobre as pernas ligeiramente e deixe os braços esticados.
Execução do movimento: primeiro, contraia as omoplatas e, de seguida,
puxe a barra em direcção ao peito.
Músculos trabalhados: músculo erector da espinha, rombóides, músculos
deltóides posteriores, bíceps
Variante: utilize a barra latissimus para uma preensão mais ampla
DK 19. Roning med kabeltræk
Udgangsstilling: Sæt dig gulvet med ansigtet mod maskinen. Ryggen
skal være ret, benene let bøjede og armene strakte.
Øvelse: Træk først skulderbladene sammen, og træk stangen ind mod
brystet.
Muskler, der trænes: Rygstrækkere, rhomboideus, bagerste skuldermus-
kler, biceps
Variation: Bredt greb med latissimus-stang
CZ 19. Veslování s lanovým tahem
Výchozí poloha: Sed na podlaze čelem k přístroji. Záda jsou rovná, nohy
mírně pokrčeny, paže nataženy.
Provedení pohybu: Nejprve stáhněte lopatky k sobě, potom přitáhněte
tyč až k hrudi.
Namáhané svalstvo: Zádové natahovače, rhombický sval, zadní ramenní
svalstvo, biceps
Variace: Další pohyb s horní širokou tyčí.
74
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