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D 24. Rudern am Seilzug
Ausgangsposition: Blick zum Gerät, auf dem Boden sitzend.
Rücken ist gerade, Beine leicht gebeugt.
Bewegungsausführung: Arme lang lassen, erst Schulterblät-
ter zusammen ziehen, dann die Stange bis zur Brust ziehen.
Beanspruchte Muskulatur: Rückenstrecker, Rhom boideus,
hintere Schultermuskulatur, Bizeps
Variation: mit Stange, mit Schlaufen, eng, weit
GB 24. Cabel 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 keeping the arms extended, then pull the
bar up to the chest.
Muscles used: Back-stretching muscles, rhomboid, rear should muscles, biceps
Variant: With bar, with loop, close, wide
F 24. 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 : avec la barre, avec la poignée en forme de boucle, prise étroite, prise
large
NL 24. Roeien met de kabels
Uitgangspositie : met het gezicht naar het apparaat gaan zitten. De rug is recht,
de benen licht gebogen.
Beweging : de armen lang laten, eerst de schouderbladen naar elkaar bewegen
en vervolgens de stang naar de borst trekken.
Gebruikte spieren : rugstrekspieren, rhomboideus, achterste schouderspieren,
biceps
Variatie : met stang, met lussen, dichtbij, wijd
E 24. Remo en la tracción por cable
Posición inicial: sentado sobre el suelo mirando hacia el aparato. Espalda recta y
piernas ligeramente flexionadas.
Movimiento: dejar los brazos estirados, 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: con barra, con estribo, estrecho, ancho
I 24. Vogata alla fune
Posizione di partenza: sguardo rivolto all’attrezzo, seduti sul pavimento. La schiena
è diritta, le gambe leggermente flesse.
Esecuzione del movimento: lasciare tese le braccia, prima contrarre le scapole poi
tirare la barra fino al petto.
Muscolatura sollecitata: estensore della schiena, romboide, muscolatura posteriore
delle spalle, bicipiti
Variazione: con l’asta, con la cinghia, stretto, ampio
PL 24. Wiosłowanie na wyciągu linowym
Pozycja wyjściowa: siedzimy na ziemi zwróceni wzrokiem do urządzenia. Plecy
wyprostowane, nogi lekko zgięte.
Wykonywanie ruchów: wydłużamy ramiona, najpierw ściągamy łopatki, następnie
przyciągamy drążek do piersi.
Obciążone mięśnie: mięsień prostujący grzbietu, mięśnie równoległoboczne, tylne
mięśnie barkowe, biceps
Warianty: z drążkiem, z pętlami, wąsko, szeroko
P 24. Remar com cabo de tracção
Posição inicial: de frente para o aparelho, sente-se no chão. Mantenha as costas
direitas e dobre as pernas ligeiramente.
Execução do movimento: deixe os braços esticados. Primeiro, contraia as omopla-
tas e, de seguida, puxe a barra em direcção ao peito.
Músculos trabalhados: músculo erector da espinha, rombóides, músculos deltóides
posteriores, bíceps
Variante: com barra, com laços, preensão curta, preensão ampla.
DK 24. Roning i kabeltræk
Udgangsstilling: Vend ansigtet mod maskinen, sid ned gulvet. Ryggen er lige,
benene let bøjet.
Øvelse: Stræk armene, træk først skulderbladene sammen, og træk så stangen hen
mod brystet.
Muskler, der trænes: Rygstrækkere, rhomboideus, bageste skuldermuskler, biceps
Variation: med stang, med sløjfer, smal, bred
CZ 24. Veslování s tažným lankem
Výchozí poloha: Sed na podlaze čelem k přístroji. Záda jsou rovná, nohy mírně
pokrčeny.
Provedení pohybu: Paže nataženy, nejprve stáhněte lopatky k sobě, potom
přitáhněte tyč až k hrudi.
Namáhané svalstvo: Natahovače páteře, rombický sval, zadní ramenní svalstvo,
biceps
Variace: s tyčí, s lankem, úzká, široká
74
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35


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