Manual Kettler MULTIGYM - 07752-800 (page 31 of 40) (English, German, Dutch, Danish, French, Italian, Polish, Portuguese, Spanish)

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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 trabajados: extensores de espalda, romboides, múscu-

los 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

PL 18. Wiosłowanie na wyciągu

Pozycja wyjściowa: siedzimy na ziemi, wzrok skierowany jest do

urządzenia. Plecy są wyprostowane, nogi 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

Wariant ćwiczenia: z drążkiem, z pętlami, chwyt wąski, chwyt

szeroki

P 18. Remar com cabo de tracção

Posição inicial: de frente para o aparelho, sente-se no chão.

Mantenha as costas direitas e dobre as pernas ligeiramente.

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

Variante: com barra, com cabo, preensão curta, preensão am-

pla.

TA_MULTIGYM_Standard.indd 31 23.05.11 11:30

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