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D 19. Frontheben
Ausgangsposition: Sitz einklappen, Gesicht zum Gerät.
Stange/Schlaufen am unteren Seil zug einhängen. Hände
fassen von oben.
Bewegungsausführung: Stange/Schlaufen bis auf Kinnhöhe
ziehen. Arme sind dabei gestreckt.
Beanspruchte Muskulatur: Vordere und mittlere Schulter-
muskulatur
Variation: mit Stange, mit Schlaufen
GB 19. Front Raise
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. Keep
the arms extended.
Muscles used: Front and middle shoulder muscles
Variant: With bar or with loops
F 19. Elévation avant
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 la barre/les poignées en forme de boucle jusqu’à
hauteur des genoux. Les bras sont en extension à cette occasion.
Muscles sollicités : deltoïdes antérieurs et latéraux
Variation : avec la barre, avec les poignées en forme de boucle
NL 19. Hefoefening voor
Uitgangspositie: zitting opklappen. Gezicht naar het apparaat. Stang/lussen aan
de onderste kabel bevestigen. Bovenhands vastpakken.
Beweging: de stang/lussen tot kinhoogte optrekken. De armen blijven daarbij
gestrekt.
Gebruikte spieren: voorste en middelste schouderspieren
Variatie: met stang, met lussen
E 19. Elevación frontal
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 hasta la altura de la barbilla. Mantener
los brazos estirados.
Músculos utilizados: músculos delanteros y centrales de los hombros
Variación: con barra, con estribos
I 19. Sollevamento anteriore
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 fino all’altezza del mento.
Braccia distese.
Muscolatura sollecitata: muscolatura anteriore e centrale delle spalle
Variazione: con la sbarra, con le cinghie
PL 19. Podnoszenie 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. Ramiona są przy tym wyprostowane.
Obciążone mięśnie: przednie i środkowe mięśnie barkowe
Warianty: z drążkiem, z pętlami
P 19. Elevação 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 até ao queixo. Os braços estão
esticados.
Músculos trabalhados: músculos deltóides frontal e central
Variante: com barra, com laços
DK 19. Frontløft
Udgangsstilling: Vip sædet op, vend ansigtet mod maskinen. Hægt stangen/sløjferne
ind i nederste kabeltræk. Tag fat med overhåndsgreb.
Øvelse: Træk stang/sløjferne op i hagehøjde. Armene skal være helt strakte.
Muskler, der trænes: Skuldermuskler foran og i midten.
Variation: med stang, med sløjfer
CZ 19. Předpažování
Výchozí poloha: Sklopte sedák, obličej směřuje ke stroji. Tyč/poutka zahákněte na
spodním tažném lanku. Ruce drží tyč/poutka seshora.
Provedení pohybu: Tyč/poutka zvedejte až do výše brady. Paže jsou přitom
nataženy.
Namáhané svalstvo: Přední a prostřední ramenní svalstvo.
Variace: s tyčí, s poutky
80
TA KINETIC F3_Standard.indd 30 25.05.11 08:28
30


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