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D 20. Latissimuszug
Ausgangsposition: Rücken und Halswirbelsäule sind
gerade. Weiter Griff an der Stange.
Bewegungsausführung: Arme lang lassen, erst Schul-
terblätter nach unten ziehen, dann die Stange in den
Nacken bzw. vor die Brust.
Beanspruchte Muskulatur: Latissimus, hintere Schulter-
muskulatur, Rhomboideus, Bizeps
Variation: in den Nacken, vor die Brust
GB 20. Latissimus Pulldown
Starting position: Sit facing the apparatus. Keep the back and the neck
straight. Take a wide grip on the bar.
Movement: Keep the arms extended at first. Pull down from the shoulders
first and then pull the bar down to the back of the neck or in front of the
chest.
Muscles used: Latissimus, rear shoulder muscles, rhomboid, biceps
Variant: Pull the bar down behind the head or down in front of the chest
F 20. Traction latissimus
Position de départ : visage tourné vers l’appareil. Le dos et la colonne
vertébrale au niveau du cou sont droits. Prise large à la barre.
Exécution du mouvement : laissez d’abord pendre les bras, tirez les om-
oplates vers le bas, puis la barre dans la nuque resp. devant la poitrine.
Muscles sollicités : latissimus, deltoïdes postérieurs, rhomboïdes, biceps
Variation : dans la nuque, devant la poitrine
NL 20. Latissimusoefening
Uitgangspositie: ga tegen het kussen zitten. De rug en de wervelkolom zijn
recht. Brede greep aan de stang.
Beweging: de armen eerst lang laten, de schouderbladen naar elkaar
bewegen en vervolgens de stang in de nek resp. voor de borst trekken.
Gebruikte spieren: latissimus, achterste schouderspieren, rhomboideus,
biceps
Variatie: in de nek, voor de borst
E 20. Tracción Latissimus
Posición inicial: cara hacia el aparato. Espalda y cervicales rectas. Agarre
largo en la barra.
Movimiento: primero dejar los brazos estirados, tirar de los omóplatos ha-
cia abajo y luego llevar la barra hacia la nuca o por delante del pecho.
Músculos utilizados: primero dejar los brazos estirados, tirar de los omó-
platos hacia abajo y luego llevar la barra hacia la nuca o por delante
del pecho
Variación: en la nuca, delante del pecho
I 20. Trazione latissimus
Posizione di partenza: viso rivolto all’attrezzo. La schiena e la cervicale
sono diritte. Impugnatura ampia dell’asta.
Esecuzione del movimento: prima lasciare le braccia tese, tirare le
scapole verso il basso, poi l’asta sulla nuca o davanti al petto.
Muscolatura sollecitata: latissimus, muscolatura posteriore delle spalle,
romboide, bicipiti
Variazione: sulla nuca, davanti al petto
PL 20. Przyciąganie szerokiego pałąka
Pozycja wyjściowa: plecy i kręgosłup szyjny są proste. Chwytamy szeroko
drążek.
Wykonywanie ruchów: wydłużamy ramiona, najpierw ściągamy łopatki
w dół, następnie przyciągamy pałąk do karku lub przed pierś.
Obciążone mięśnie: mięsień najszerszy grzbietu, tylne mięśnie barkowe,
mięśnie równoległoboczne, biceps
Wariant ćwiczenia: przyciąganie do karku, przed piersi
P 20. Tracção Latissimus
Posição inicial: Mantenha as costas e o pescoço direitos. Segure a barra
nas extremidades.
Execução do movimento: Deixe os braços esticados. Primeiro, contraia as
omoplatas para baixo e, de seguida, puxe a barra atrás do pescoço ou
à frente do peito.
Músculos trabalhados: músculo latíssimo, músculos deltóides posteriores,
rombóides, bíceps
Variante: atrás do pescoço ou à frente do peito
DK 20. Latissimus pulldown
Udgangsstilling: Ryggen og nakken skal være lige. Tag fat i stangen med
et bredt greb.
Øvelse: Armene skal være strakte, skulderbladene trækkes nedad og
stangen trækkes om bag nakken eller ned foran brystet.
Muskler, der trænes: Latissimus, bagerste skuldermuskler, rhomboideus,
biceps
Variation: bag nakken, foran brystet
CZ 20. Tah horní široké tyče
Výchozí poloha: Záda a páteř rovně. Tyč uchopte zeširoka.
Provedení pohybu: Paže nataženy, nejprve stáhněte lopatky směrem dolů,
potom tyč do zátylku popř. před prsa.
Namáhané svalstvo: Široký zádový sval, zadní ramenní svalstvo, rhom-
bický sval, biceps
Variace: Do zátylku, před prsa
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