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D 18. Frontziehen
Ausgangsposition: Sitz einklappen, Gesicht zum Gerät.
Stange/Schlaufen am unteren Seil zug einhängen. Hände
fassen von oben.
Bewegungsausführung: Stange/Schlaufen am Körper ent-
lang bis auf Kinnhöhe ziehen. Ellenbogen zeigen nach
oben.
Beanspruchte Muskulatur: Schultermuskulatur, Bizeps
Variation: eng, weit, mit Stange, mit Schlaufen
GB 18. Upright Row
Starting position: Fold the seat in. Stand facing the machine. Attach the bar or the
loops to the lower rope pulley. The hands grasp the bar from above.
Movement: Pull the bar or the loops along the body and up to chin height. The
elbows point upwards.
Muscles used: Shoulder muscles, biceps
Variation: Close or wide movment, with bar or loops
F 18. Traction de câble épaules
Position de départ : rentrez le siège en le rabattant, visage tourné vers l’appareil.
Accrochez la barre/les poignées en forme de boucle au câble de traction inférieur.
Les mains saisissent par le haut.
Exécution du mouvement : tirez sur la barre/les poignées en forme de boucle le
long du corps jusqu’à hauteur du menton. Les coudes sont tournés vers le haut.
Muscles sollicités : deltoïdes, biceps
Variation : prise étroite, prise large, avec la barre, avec les poignées en forme
de boucle
NL 18. Kabeloefening voor
Uitgangspositie: zitting opklappen. Gezicht naar het apparaat. Stang/lussen aan
de onderste kabel bevestigen. Bovenhands vastpakken.
Beweging: de stang/lussen langs het lichaam tot kinhoogte optrekken. Ellebogen
mee omhoog bewegen.
Gebruikte spieren: schouderspieren, biceps
Variatie: eng, wijd, met stang, met lussen
E 18. Hombros y bíceps
Posición inicial: con el asiento plegado situarse mirando hacia el aparato. Colgar
la barra o los estribos en la polea inferior. Las manos agarran por arriba.
Movimiento: tirar de la barra o los estribos a lo largo del cuerpo hasta la altura de
la barbilla. Los codos señalan hacia arriba.
Músculos utilizados: músculos de los hombros, bíceps
Variación: estrecho, ancho, con barra, con estribos
I 18. Trazione frontale
Posizione di partenza: ripiegare il sedile, in piedi con il viso rivolto all’attrezzo.
Agganciare la barra/le cinghie alla fune inferiore. Afferrare con le mani rivolte
verso l’alto.
Esecuzione del movimento: tirare la barra/le cinghie lungo il
corpo fino all’altezza del mento. I gomiti sono rivolti verso l’alto.
Muscolatura sollecitata: muscolatura delle spalle, bicipiti
Variazione: stretto, ampio, con la barra, con le cinghie
PL 18. Rozciągnie czołowe
Pozycja wyjściowa: złożyć siedzisko, twarz skierowana ku urządzeniu. Drążek/
pętle zamocować na dolnym wyciągu linowym. Nachwyt rękami od góry.
Wykonywanie ruchów: drążek/pętle ciągnąć wzdłuż tułowia do wysokości
kolan. Łokcie skierowane są w górę.
Obciążone mięśnie: mięśnie barkowe, biceps
Warianty: wąsko, szeroko, z drążkiem, z pętlami
P 18. Tracção frontal
Posição inicial: recolha o banco e coloque-se de frente para o aparelho. Engate a
barra/laços no cabo de tracção inferior. Segure a barra por cima.
Execução do movimento: puxe a barra/laços junto ao corpo até ao queixo.
Os cotovelos apontam para cima.
Músculos trabalhados: músculos deltóides, bíceps
Variante: preensão curta, preensão ampla, com barra, com laços
DK 18. Fronttræk
Udgangsstilling: Vip sædet op, vend ansigtet mod maskinen. Hægt stangen/sløjfer-
ne ind i nederste kabeltræk. Tag fat med overhåndsgreb.
Øvelse: Træk stang/sløjferne lang med kroppen op i hagehøjde. Albuerne peger
opad.
Muskler, der trænes: Skuldermuskler, biceps
Variation: smal, bred, med stang, med sløjfer
CZ 18. Přítahy k bradě
Výchozí poloha: Sklopte sedák, obličej směřuje ke stroji. Tyč/poutka zahákněte na
spodním tažném lanku. Ruce drží tyč/poutka seshora.
Provedení pohybu: Táhněte tyč/poutka podél těla až do výše brady. Lokty směřují
nahoru.
Namáhané svalstvo: Ramenní svalstvo, biceps
Variace: úzké, široké, s tyčí, s poutkem
70
TA KINETIC F3_Standard.indd 29 25.05.11 08:28
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