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D 13. Frontziehen
Ausgangsposition: Gesicht zum Gerät. Stange/
Trizeps-Tau am unteren Seilzug einhängen.
Hände fassen von oben.
Bewegungsausführung: Stange/Trizeps-Tau
am Körper entlang bis auf Kinnhöhe ziehen.
Ellenbogen zeigen nach oben.
Beanspruchte Muskulatur: Schultermuskulatur,
Bizeps
Variation: eng, weit, mit Stange, mit Trizeps-Tau
GB 13. Upright Row
Starting position: Stand facing the apparatus. Hook the bar / tri-
ceps rope onto the lower pulley. The hands grasp from below.
Movement: Pull the bar / triceps rope upwards along the body to
chin height. The elbows point upwards.
Muscles used: Shoulder muscles, biceps
Variant: Wide, close, with bar, with triceps rope
F 13. Traction de câble épaules
Position de départ: visage tourné vers l’appareil. Accrochez la
barre/la corde à triceps sur le câble de traction inférieur. Les
mains saisissent par le haut.
Exécution du mouvement: tirez sur la barre/la corde à triceps 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 la corde
à triceps
NL 13. Kabeltrekken voor
Uitgangspositie: gezicht naar het apparaat. Stang/tricepstouw
aan de onderste kabel bevestigen. Bovenhands vastpakken.
Beweging: stang/tricepstouw evenwijdig aan het lichaam tot kin-
hoogte optrekken. Ellebogen wijzen naar boven.
Gebruikte spieren: schouderspieren, biceps
Variatie: dicht langs het lichaam, ver van het lichaam af, met
stang, met tricepstouw
E 13. Hombros y bíceps
Posición inicial: cara hacia el aparato. Suspender la barra o el
cable para tríceps en la tracción por cable inferior. Las manos
agarran por arriba.
Movimiento: Tirar de la barra o del cable para tríceps a lo largo
del cuerpo hasta la altura de la barbilla. Los codos señalan ha-
cia arriba.
Músculos utilizados: estrecho, ancho, con barra, con cable para
tríceps
I 13. Trazione frontale
Posizione di partenza: viso rivolto all’attrezzo. Agganciare la
barra o l’impugnatura per i tricipiti alla fune inferiore. Afferrare
con le mani dall’alto.
Esecuzione del movimento: tirare la barra o l’impugnatura per i tri-
cipiti 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 l’impugnatura per i
tricipiti
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D 14. Bizeps Curl
Ausgangsposition: Gesicht zum Gerät. Stange/
Trizeps-Tau am unteren Seilzug einhängen.
Hände fassen von unten.
Bewegungsausführung: Oberarm ist vor dem
Rumpf fixiert, im Ellenbogengelenk 90° beugen
Beanspruchte Muskulatur: Kurzer Bizepskopf,
vordere Schultermuskulatur
Variation: mit Stange, mit Trizeps-Tau
GB 14. Biceps curl
Starting position: Stand facing the apparatus. Hook the bar / tri-
ceps rope onto the lower pulley. The hands grasp from below..
Movement: The upper arm remains stationary in front of the
body. Bend the elbow 90°.
Muscles used: Short biceps head, front shoulder muscles
Variant: With bar, with triceps rope
F 14. Biceps
Position de départ: visage tourné vers l’appareil. Accrochez la
barre/la corde à triceps sur le câble de traction inférieur. Les
mains saisissent par le bas.
Exécution du mouvement: le bras est fixé devant le torse, fléchis-
sez à 90° dans l’articulation des coudes .
Muscles sollicités : tête courte du biceps, deltoïdes avant
Variation: avec la barre, avec la corde à triceps
NL 14. Biceps curl
Uitgangspositie: gezicht naar het apparaat. Stang/tricepstouw
aan de onderste kabel bevestigen. Onderhands vastpakken.
Beweging: de bovenarm is voor het lichaam gefixeerd, de elle-
boog 90° buigen.
Gebruikte spieren: korte bicepskop, voorste schouderspieren
Variatie: met stang, met tricepstouw
E 14. Curl para bíceps
Posición inicial: cara hacia el aparato. Suspender la barra o el
cable para tríceps en la tracción por cable inferior. Las manos
agarran por abajo.
Movimiento: brazo fijado por delante del tronco y codo flexiona-
do 90°.
Músculos utilizados: bíceps corto, hombros delanteros
Variación: con barra, con cable para tríceps
I 14. Curl bicipiti
Posizione di partenza: viso rivolto all’attrezzo. Agganciare la
barra o l’impugnatura per i tricipiti alla fune inferiore. Afferrare
con le mani dal basso.
Esecuzione del movimento: la parte superiore del braccio è fissa al
tronco, flettere l’articolazione del gomito di 90°.
Muscolatura sollecitata: testa corta del bicipite, muscolatura ante-
riore della spalla
Variazione: con la sbarra, con l’impugnatura per i tricipiti
11


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