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D 16. Vornüber gebeugtes Rudern
Ausgangsposition: Oberkörper nach vorne gebeugt, fast parallel
zum Boden. Rücken ist gerade. Beine sind leicht gebeugt.
Bewegungsausführung: Arme lang lassen, erst Schulterblätter zu-
sammen ziehen, dann die Stange bis zur Brust ziehen.
Beanspruchte Muskulatur: Rückenstrecker,
Rhomboideus, Schultermuskulatur, Bizeps, Gesäßmuskulatur,
Beinbeuger
GB 16. 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 mus-
cles, biceps, seat, leg-bending muscles
F 16. Exercice de rame, penché vers l’avant
Position de départ: haut du corps penché vers l’avant, presque pa-
rallèle 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
NL 16. 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, schouderspie-
ren, biceps, bilspieren, hamstrings
E 16. 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 trabajados: extensores de espalda, romboides, múscu-
los del hombro, bíceps, glúteos, flexores de pierna
I 16. 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 contrar-
re le scapole poi tirare la barra fino al petto.
Muscolatura sollecitata: estensore della schiena, romboide, mu-
scolatura delle spalle, bicipiti, muscolatura dei glutei, flessore
della gamba
PL 16. Wiosłowanie w pozycji pochylonej do przodu
Pozycja wyjściowa: tułów jest pochylony do przodu, prawie rów-
nolegle 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 równo-
ległoboczne, tylne mięśnie barkowe, biceps, mięśnie pośladków,
mięsień dwugłowy uda
P 16. Remo com flexão à frente
Posição inicial: dobre o tronco para a frente, mantendo-o prati-
camente 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, múscu-
los flexores das pernas
DK 16. Foroverbøjet roning
Udgangsstilling: Bøj overkroppen fremad, den næsten er pa-
rallel med gulvet. Ryggen skal være ret. Bøj benene en smule.
Øvelse: Armene skal være strakte, skulderbladene trækkes sam-
men, og stangen trækkes ind mod brystet.
Muskler, der trænes: Rygstrækkere, rhomboideus, bagerste skul-
dermuskler, biceps, sædemuskler, benenes bøjemuskler
CZ 16. 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: Zádové natahovače, Rhombický sval, zadní
ramenní svalstvo, biceps, sedací svalstvo, ohýbače nohou
72
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29


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