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D 21. Rudern an der Maschine
Ausgangsposition: Sitz mit Blick zum Gerät. Rücken ist
gerade.
Bewegungsausführung: Erst Schulterblätter zusammen zie-
hen, dann den Trainingsbügel bis Brusthöhe ziehen.
Beanspruchte Muskulatur: Rhomboideus, hintere Schulter-
muskulatur, Bizeps
GB 21. Rowing on the machine
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: Back-stretching muscles, Rhomboid muscle, rear shoulder muscles,
biceps
F 21. 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 : extenseurs, rhomboïdes, deltoïdes postérieurs, biceps
NL 21. 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: rugstrekspieren, rhomboideus, achterste schouderspieren,
biceps
E 21. 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: extensores de espalda, romboides, músculos traseros de los
hombros, bíceps
I 21. 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: estensore della schiena, romboide, muscolatura posteriore
delle spalle, bicipiti
PL 21. Wiosłowanie na maszynie
Pozycja wyjściowa: siedzimy zwróceni wzrokiem do urządzenia. Plecy wy-
prostowane. Uchwyty chwytane są nachwytem od góry.
Wykonywanie ruchów: najpierw ściągamy łopatki, następnie przyciągamy drążek
treningowy do wysokości piersi.
Obciążone mięśnie: mięsień prostujący grzbietu, mięśnie równoległoboczne, tylne
mięśnie barkowe, biceps
P 21. Remar na máquina
Posição inicial: Sente-se de frente para o aparelho. As costas estão direitas. Segure
as pegas por cima.
Execução do movimento: primeiro, contraia as omoplatas e, de seguida, puxe a
barra de treino à altura do peito.
Músculos trabalhados: músculo erector da espinha, rombóides, músculos deltóides
posteriores, bíceps
DK 21. Roning maskinen
Udgangsstilling: Sæt dig med ansigtet ind mod maskinen. Ryggen skal være ret.
Tag fat om håndtagene med overhåndsgreb.
Øvelse: Træk først skulderbladene sammen og træk så træningsbøjlen til brysthøjde.
Muskler, der trænes: Rygstrækkere, rhomboideus, bagerste skuldermuskler, biceps
CZ 21. Veslování na stroji
Výchozí poloha: Sed tváří ke stroji. Záda jsou rovná. Madla se uchopí shora.
Provedení pohybu: Nejprve stáhněte lopatky k sobě, potom přitáhněte tréninkový
třmen až do výše prsou.
Namáhané svalstvo: Natahovače páteře, rombický sval, zadní ramenní svalstvo,
biceps
75
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