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D 23. Rudern an der Maschine
Ausgangsposition: Sitz mit Blick zum Gerät. Rücken ist
gerade, Stemmbügel nach hinten in die Ruderposition
schwenken.
Bewegungsausführung: Erst Schulterblätter zusammen zie-
hen, dann den Trainingsbügel bis Brusthöhe ziehen.
Beanspruchte Muskulatur: Rhomboideus, hintere Schulter-
muskulatur, Bizeps
GB 23. Lever Row
Starting position: Sit facing the machine keeping the back straight. Push the bar
back into the rowing position.
Movement: First pull the shoulder blades together then pull the bar up to chest
height.
Muscles used: Rhomboid muscle, rear shoulder muscles, biceps
F 23. Ramer sur la machine
Position de départ : en position assise, le regard dirigé vers l’appareil. Le dos étant
droit, faites balancer l’étrier d’appui vers l’arrière en position de rameur.
Exécution du mouvement : ramenez d’abord les omoplates l’une vers l’autre, puis
tirez sur l’étrier d’entraînement pour l’amener jusqu’à hauteur de la poitrine.
Muscles sollicités : rhomboïdes, deltoïdes postérieurs, biceps
NL 23. Roeien aan de machine
Uitgangspositie: met het gezicht naar het apparaat gaan zitten. De beugel naar
achteren in de roeipositie bevestigen.
Beweging: eerst de schouderbladen naar elkaar toe trekken, vervolgens de beugel
tot borsthoogte trekken.
Gebruikte spieren: rhomboideus, achterste schouderspieren, biceps
E 23. Remo en la máquina
Posición inicial: sentarse mirando hacia el aparato. Espalda recta, girar el arco de
apoyo de hacia atrás hasta la posición de remo.
Movimiento: primero contraer los omóplatos y luego tirar del arco de entrenamien-
to hasta la altura del pecho.
Músculos utilizados: romboides, músculos traseros de los hombros, bíceps
I 23. Vogata alla macchina
Posizione di partenza: Sedere con lo sguardo rivolto all’attrezzo. La schiena è
diritta, orientare la staffa all’indietro in posizione di vogatura.
Esecuzione del movimento: prima contrarre le scapole, poi tirare il manubrio fino
all’altezza del petto.
Muscolatura sollecitata: romboide, muscolatura posteriore delle spalle, bicipiti
PL 23. Wiosłowanie na maszynie
Pozycja wyjściowa: siedzimy zwróceni wzrokiem do urządzenia. Plecy wy-
prostowane, drążek treningowy przeciągamy do tyłu do pozycji wioślarskiej.
Wykonywanie ruchów: najpierw ściągamy łopatki, następnie przyciągamy drążek
treningowy do wysokości piersi.
Obciążone mięśnie: mięśnie równoległoboczne, tylne mięśnie barkowe, biceps
P 23. Remar na máquina
Posição inicial: sentado, de frente para o aparelho. Mantenha as costas direitas,
puxe o arco de apoio para trás, na posição de remo.
Execução do movimento: primeiro, contraia as omoplatas e, de seguida, puxe a
barra de treino à altura do peito.
Músculos trabalhados: rombóides, músculos deltóides posteriores, bíceps
DK 23. Roning maskine
Udgangsstilling: Sæt dig med ansigtet ind mod maskinen. Ryggen skal være ret, og
træningsstangen svinges bagud i rostilling.
Øvelse: Træk først skulderbladene sammen, og træk træningsbøjlen op i
brysthøjde.
Muskler, der trænes: Rhomboideus, bagerste skuldermuskler, biceps
CZ 23. Veslování na stroji
Výchozí poloha: Sed tváří ke stroji. Záda jsou rovná, přívratnou rukojeť otočte
dozadu do veslařské polohy.
Provedení pohybu: Nejprve stáhněte lopatky k sobě, potom přitáhněte tréninkový
třmen až do výše prsou.
Namáhané svalstvo: Rombický sval, zadní ramenní svalstvo, biceps
75
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34


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