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D 23. Latissimuszug
Ausgangsposition: Rücken und Halswirbelsäule sind gera-
de. Latissimus stange am oberen Seilzug einhängen. Weiter
Griff an der Stange.
Bewegungsausführung: Arme lang lassen, erst Schulterblät-
ter nach unten ziehen, dann die Stange in den Nacken
bzw. vor die Brust.
Beanspruchte Muskulatur: Latissimus, hintere Schultermusku-
latur, Rhomboideus, Bizeps
Variation: in den Nacken, vor die Brust
GB 23. Latissimus Pull down
Starting position: Seated upright. Attach the latissimus bar to the top pulley. The
hands are well apart.
Movement: Keeping the arms extended, first pull the shoulder blades downwards.
Then pull the bar down to the shoulders behind the head or down to the chest.
Muscles used: Latissimus, rear shoulder muscles, rhomboid muscle, biceps
Variant: Pull down to chest or down behind head
F 23. Latissimus
Position de départ : position assise, le droit bien droit. Utilisez la barre à latissimus
au câble de traction supérieur. Prise large.
Exécution du mouvement : laissez pendre les bras, tirez d’abord les omoplates vers
le bas, puis la barre dans la nuque resp. devant la poitrine.
Muscles sollicités : latissimus, deltoïdes postérieurs, rhomboïdes, biceps
Variation : dans la nuque, devant la poitrine
NL 23. Latissimus
Uitgangspositie: rechtop gaan zitten. Gebruik de latissimusstang aan de bovenste
kabel. Brede greep.
Beweging: de armen lang laten. Eerst de schouderbladen naar onderen trekken,
vervolgens de stang in de nek resp. voor de borst trekken.
Gebruikte spieren: latissimus, achterste schouderspieren, rhomboideus, biceps
Variatie: in de nek, voor de borst
E 23. Latissimus
Posición inicial: sentado con la espalda erguida. Utilizar la barra de Latissimus en
la polea superior. Agarre largo.
Movimiento: primero dejar los brazos estirados, tirar de los omóplatos hacia abajo
y luego llevar la barra hacia la nuca o por delante del pecho.
Músculos utilizados: Latissimus, músculos traseros de los hombros, romboides,
bíceps
Variación: en la nuca, delante del pecho
I 23. Latissimus
Posizione di partenza: sedere con la schiena diritta. Utilizzare la barra latissimus
sulla fune superiore. Impugnatura larga.
Esecuzione del movimento: lasciare le braccia tese, tirare dapprima verso il basso
le scapole, poi l’asta sulla nuca o davanti al petto.
Muscolatura sollecitata: latissimus, muscolatura posteriore delle spalle, romboide,
bicipiti
Variazione: sulla nuca, davanti al petto
PL 23. Rozciąganie najszerszego mięśnia grzbietu
Pozycja wyjściowa: plecy i kręgosłup szyjny są wyprostowane. Drążek do mięśnia
grzbietu zawiesić na górnym wyciągu linowym. Szeroki uchwyt na drążku.
Wykonywanie ruchów: wydłużamy ramiona, najpierw ściągamy łopatki w dół,
następnie drążek do karku lub przed pierś.
Obciążone mięśnie: najszerszy mięsień grzbietu, tylne mięśnie barkowe, mięśnie
równoległoboczne, biceps
Wariant: do karku, przed pierś
P 23. Tracção Latissimus
Posição inicial: Mantenha as costas e o pescoço direitos. Engate a barra latissimus
no cabo de tracção superior. Segure a barra nas extremidades.
Execução do movimento: Deixe os braços esticados. Primeiro, contraia as omopla-
tas para baixo e, de seguida, puxe a barra atrás do pescoço ou à frente do peito.
Músculos trabalhados: músculo latíssimo, músculos deltóides posteriores, rom-
bóides, bíceps
Variante: atrás do pescoço ou à frente do peito
DK 23. Latissimustræk
Udgangsstilling: Ryg og halshvirvelsøjle er lige. Hæng latissimusstangen i øverste
kabeltræk. Bredt greb på stangen.
Øvelse: Stræk armene, træk først skulderbladene nedad, træk stangen ned til
nakken eller hen mod brystet.
Muskler, der trænes: Latissimus, bagerste skuldermuskler, rhomboideus, biceps
Variation: ned i nakken, hen mod brystet
CZ 23. Přitahování kladky
Výchozí poloha: Záda a páteř rovně. Širokou tyč (latissimus) zavěste za spodní
kladku lanovodu. Tyč uchopte zeširoka.
Provedení pohybu: Paže ponechejte nataženy, nejprve stáhněte lopatky směrem
dolů, potom tyč do zátylku popř. k hrudi.
Namáhané svalstvo: Široký zádový sval, zadní ramenní svalstvo, rombický sval,
biceps
Variace: do zátylku, k hrudi
76
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