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D 22. 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, Rhomboideus,
hintere Schultermuskulatur, Bizeps
Variation: am Doppelkabelzug mit Schlaufen, am unteren
Seilzug mit Latissimus-Stange
GB 22. Rowing with rope pulley
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 double rope pulley and loops, with lower rope pulley with latissimus
bar
F 22. 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 : au double câble de traction avec les poignées en forme de boucle, au
câble de traction inférieur avec la barre à latissimus
NL 22. 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 het kabelstation en lussen, aan de onderste kabel met latissimusstang
E 22. 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: En la polea doble con estribos, en la polea inferior con la barra para
Latissimus
I 22. 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 fune doppia e cinghie, con fune inferiore e barra latissimus
PL 22. Wiosłowanie na wyciągu
Pozycja wyjściowa: siedzimy na ziemi, wzrok skierowany jest do urządzenia.
Plecy są wyprostowane, nogi lekko ugięte.
Wykonywanie ruchów: wydłużamy ramiona, najpierw ściągamy łopatki, następnie
przyciągamy drążek do piersi.
Obciążone mięśnie: mięsień prostujący grzbietu, mięśnie równoległoboczne, tylne
mięśnie barkowe, biceps
Warianty ćwiczenia: z drążkiem, z pętlami, chwyt wąski, chwyt szeroki
P 22. 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 omo-
platas 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 cabo, preensão curta, preensão ampla.
DK 22. Roning med kabeltræk
Udgangsstilling: Sæt dig på gulvet med ansigtet mod maskinen. Ryggen skal være
ret, og benene let bøjet.
Øvelse: Armene skal være strakte, skulderbladene trækkes sammen, og stangen
trækkes ind mod brystet.
Muskler, der trænes: Rygstrækkere, rhomboideus, bagerste skuldermuskler, biceps
Variation: med stang, med stropper, smalt greb, bredt greb
CZ 22. 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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