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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,
biceps
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 trabajados: 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
PL 17. Wiosłowanie na maszynie
Pozycja wyjściowa: przeciągamy pałąk do tyłu do pozycji wio-
ślarskiej. Siadamy zwróceni twarzą do urządzenia. Plecy wy-
prostowane.
Wykonywanie ruchów: najpierw ściągamy łopatki, następnie
przyciągamy drążek treningowy do wysokości piersi.
Obciążone mięśnie: mięśnie równoległoboczne, tylne mięśnie
barkowe, biceps
P 17. Remar na máquina
Posição inicial: puxe o arco de apoio para trás, para a posição
de remo. Sente-se de frente para o aparelho. As costas estão
direitas.
Execução do movimento: primeiro, contraia as omoplatas e, de
seguida, puxe a barra de treino à altura do peito.
Músculos trabalhados: rombóides, músculos deltóides posterio-
res, bíceps
DK 17. Roning på maskine
Udgangsstilling: Sving bøjlen bagud i roposition. Sæt dig med
ansigtet ind mod maskinen. Ryggen skal være ret.
Øvelse: Træk først skulderbladene sammen, og træk trænings-
bøjlen op i brysthøjde.
Muskler, der trænes: Rhomboideus, bagerste skuldermuskler,
biceps
CZ 17. Veslování na stroji
Výchozí poloha: Přívratný třmen otočte dozadu do veslařské
polohy. Sed tváří ke stroji. Záda jsou rovná.
Provedení pohybu: Nejprve stáhněte lopatky k sobě, potom
přitáhněte tréninkový třmen až do výše prsou.
Namáhané svalstvo: Rhombický sval, zadní ramenní svalstvo,
biceps
75
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