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D 19. Vornüber gebeugtes Rudern
Ausgangsposition: Oberkörper nach vorne gebeugt, fast
paralell zum Boden. Rücken ist gerade. Beine sind leicht
gebeugt.
Bewegungsausführung: Arme lang lassen, erst Schulterblät-
ter zusammen ziehen, dann die Stange bis zur Brust ziehen.
Beanspruchte Muskulatur: Rückenstrecker, Rhomboideus,
Schultermuskulatur, Bizeps, Gesäßmuskulatur, Beinbeuger
Variation: am Doppelkabelzug mit Schlaufen, am unteren
Seilzug mit Latissimus-Stange
GB 19. Bent-over Row
Starting position: The upper body is bent forward almost parallel to the floor. Back
straight with knees slightly flexed.
Movement: Arms extended, then pull from the shoulders and then pull the bar
towards the body from the elbows.
Muscles used: Back-stretching muscles, rhomboid, shoulder muscles, biceps, seat,
leg-bending muscles
Variant: With double rope pulley and loops, with lower rope pulley with latissimus bar
F 19. Rameur, penché vers l’avant
Position de départ : haut du corps penché vers l’avant, presque parallèle au sol. Le
dos est droit. Les jambes sont légèrement fléchies.
Exécution du mouvement : laissez pendre les bras, tirez 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, biceps, muscles fessiers,
muscles fléchisseurs de la jambe
Variation : au double câble de traction avec les poignées en forme de boucle, au
câble de traction inférieur avec la barre à latissimus
NL 19. Voorover gebogen roeien
Uitgangspositie: het bovenlichaam naar voren gebogen, bijna parallel aan de
grond. De rug is recht, de benen zijn 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, schouderspieren, biceps, bilspie-
ren, hamstrings
Variatie: met het kabelstation en lussen, aan de onderste kabel met latissimusstang
E 19. Remo con flexión de frente
Posición inicial: flexionar el torso hacia adelante, casi paralelo al suelo. Espalda
recta. 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 del hombro,
bíceps, glúteos, flexores de pierna
Variación: En la polea doble con estribos, en la polea inferior con la barra para
Latissimus
I 19. Vogata con flessione in avanti
Posizione di partenza: busto flesso in avanti, quasi parallelo al pavimento. La
schiena è diritta. Le gambe sono 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 delle
spalle, bicipiti, muscolatura dei glutei, flessore della gamba
Variazione: con fune doppia e cinghie, con fune inferiore e barra latissimus
PL 19. Wiosłowanie w pozycji pochylonej do przodu
Pozycja wyjściowa: tułów jest pochylony do przodu, prawie równolegle do ziemi.
Plecy są wyprostowane. Nogi są 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, mięśnie pośladków, mięsień dwugłowy ud
Warianty: na wyciągu linowym podwójnym z pętlami, na dolnym wyciągu linowym
z drążkiem do mięśnia grzbietu
P 19. Remo com flexão à frente
Posição inicial: dobre o tronco para a frente, mantendo-o praticamente paralelo ao
chão. As costas estão direitas. As pernas estão ligeiramente flexionadas.
Execução do movimento: Deixe os braços esticados. Primeiro, contraia as omoplatas
e, de seguida, puxe a barra em direcção ao peito.
Músculos trabalhados: músculo erector da espinha, rombóides, músculos deltóides
posteriores, bíceps, músculos glúteos, músculos flexores das pernas
Variante: com laços no cabo de tracção duplo, com barra latissimus no cabo de
tracção inferior
DK 19. Foroverbøjet roning
Udgangsstilling: Bøj overkroppen fremad, den næsten er parallel med gulvet.
Ryggen skal være ret. Bøj benene en smule.
Øvelse: Armene skal være strakte, skulderbladene trækkes sammen, og stangen
trækkes ind mod brystet.
Muskler, der trænes: Rygstrækkere, rhomboideus, bagerste skuldermuskler, biceps,
sædemuskler, benenes bøjemuskler
Variation: med stropper i dobbelt kabeltræk, i nederste kabeltræk med latissimus-
stang
CZ 19. Veslování v předklonu
Výchozí poloha: Horní část těla předkloněna, téměř vodorovně s podlahou. Záda
jsou rovná. Nohy jsou 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, sedací svalstvo, ohýbače nohou
Variace: se dvěma tažnými lanky s poutky, s kladkou lanovodu ve spodní poloze se
širokou tyčí (latissimus).
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