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D 16. Frontziehen
Ausgangsposition: Doppelseilzug nach unten stellen. Ge-
sicht zum Gerät. Hände greifen die Stange/Schlaufen 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 16. Front pull
Starting position: Set the double rope pulley to the down position. Stand facing the
machine. Attach the bar or the loops to the lower rope pulley.
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 movement, with bar or loops
F 16. Traction de câble épaules
Position de départ : disposez le double câble de traction en bas. Visage tourné
vers l’appareil. Accrochez 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 16. Kabeloefening voor
Uitgangspositie: het kabelstation onder instellen. Gezicht naar het apparaat.
Stang/lussen aan de onderste kabel bevestigen. Onderhands de stang/lussen
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 16. Hombros y bíceps
Posición inicial: fijar la polea doble abajo. situarse mirando hacia el aparato.
Colgar la barra o los estribos en la polea inferior. Las manos agarran por abajo.
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 16. Trazione frontale
Posizione di partenza: posizionare la fune doppia in basso. In piedi con il viso
rivolto all’attrezzo. Agganciare la barra/le cinghie alla fune inferiore. Afferrare
con le mani dal basso.
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 16. Rozciągnie czołowe
Pozycja wyjściowa: wyciąg linowy podwójny ustawić w dół. Twarz skierowana do
urządzenia. Drążek/pętle chwycić nachwytem od góry.
Wykonywanie ruchów: drążek/pętle ciągnąć wzdłuż tułowia do wysokości
podbródka. Łokcie skierowane są w górę.
Obciążone mięśnie: mięśnie barkowe, biceps
Wariant: wąski, szeroki, z drążkiem, z pętlami
P 16. Tracção frontal
Posição inicial: Coloque o cabo de tracção duplo em baixo. Coloque-se de frente
para o aparelho. Segure a barra/laços 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 16. Fronttræk
Udgangsstilling: Placer det dobbelte kabeltræk forneden. Ansigtet mod maskinen.
Tag fat i stangen/stropperne med overhåndsgreb.
Øvelse: Træk stangen/stropperne langs med kroppen op i hagehøjde. Albuerne
peger opad.
Muskler, der trænes: Skuldermuskler, biceps
Variation: smalt greb, bredt greb, med stang, med stropper
CZ 16. Přítahy k bradě
Výchozí poloha: Kladku lanovodu uveďte do spodní polohy. Postoj obličejem ke
stroji. Tyč/poutka uchopte shora.
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
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