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D 17. Rudern an der Maschine
Ausgangsposition: Stemmbügel nach hinten in
die Ruderposition schwenken. Sitz mit Blick
zum Gerät. Der Rücken ist gerade.
Bewegungsausführung: Erst Schulterblätter zu-
sammen ziehen, dann den Trainingsbügel bis
Brusthöhe ziehen.
Beanspruchte Muskulatur: Rhomboideus, hintere
Schultermuskulatur, Bizeps
GB 17. Lever Seated Row
Starting position: Tilt the lifting bar back into the rowing position.
Sit facing the apparatus. Keep the back straight.
Movement: First pull from the shoulders and then pull the bar up
to chest height.
Muscles used: Rhomboid, rear should muscles, biceps
F 17. Rameur haut
Position de départ: faites basculer l’étrier d’appui vers l’arrière
en position de rameur. En position assise, le regard dirigé vers
l’appareil. Le dos est droit.
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: rhomboïdes, deltoïdes postérieurs, biceps
NL 17. Roeien met de machine
Uitgangspositie: de stembeugel naar achteren in de roeipositie
duwen. Met het gezicht naar het apparaat gaan zitten. De rug is
recht.
Beweging: eerst de schouderbladen naar elkaar bewegen en ver-
volgens de trainingsbeugel naar de borst trekken.
Gebruikte spieren: rhomboideus, achterste schouderspieren, bi-
ceps
E 17. Remo en la máquina
Posición inicial: girar el arco de apoyo hacia atrás hasta la posi-
ción de remo. Sentarse mirando hacia el aparato. Espalda recta.
Movimiento: primero contraer los omóplatos y luego tirar del
arco de entrenamiento hasta la altura del pecho.
Músculos utilizados: romboides, músculos traseros de los hom-
bros, bíceps
I 17. Vogata alla macchina
Posizione di partenza: orientare le staffe all’indietro in posizione
di vogata. Sedere con lo sguardo rivolto all’attrezzo. La schiena
è diritta.
Esecuzione del movimento: prima contrarre le scapole, poi tirare il
manubrio fino all’altezza del petto.
Muscolatura sollecitata: romboide, muscolatura posteriore delle
spalle, bicipiti
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D 18. Rudern am Seilzug
Ausgangsposition: Blick zum Gerät, auf dem
Boden sitzend. Rücken ist gerade, Beine leicht
gebeugt.
Bewegungsausführung: Arme lang lassen, erst
Schulterblätter zusammen ziehen, dann die
Stange bis zur Brust ziehen.
Beanspruchte Muskulatur: Rückenstrecker,
Rhomboideus, hintere Schultermuskulatur, Bizeps
Variation: mit Stange, mit Schlaufen, eng, weit
GB 18. Cable Seated Row
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 exten-
ded, then pull the bar up to the chest.
Muscles used: Back-stretching muscles, rhomboid, rear should mu-
scles, biceps
Variant: With bar, with loop, close, wide
F 18. 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: avec la barre, avec la poignée en forme de boucle,
prise étroite, prise large
NL 18. 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 stang, met lussen, dichtbij, wijd
E 18. 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: con barra, con estribo, estrecho, ancho
I 18. Vogata alla fune
Posizione di partenza: sguardo rivolto all’attrezzo, seduti sul pa-
vimento. La schiena è diritta, le gambe leggermente flesse.
Esecuzione del movimento: lasciare tese le braccia, prima contrar-
re le scapole poi tirare la barra fino al petto.
Muscolatura sollecitata: estensore della schiena, romboide, mus-
colatura posteriore delle spalle, bicipiti
Variazione: con l’asta, con la cinghia, stretto, ampio
13


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