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PL 19. Przyciąganie szerokiego pałąka
Pozycja wyjściowa: twarz jest zwrócona do
urządzenia. Plecy i szyja proste. Chwytamy
szeroko drążek.
Wykonywanie ruchów: wydłużamy ramiona,
najpierw ściągamy łopatki w dół, następnie
przyciągamy pałąk do karku lub przed pierś.
Obciążone mięśnie: mięsień najszerszy grzbie-
tu, tylne mięśnie barkowe, mięśnie równoległo-
boczne, biceps
Wariant ćwiczenia: przyciąganie do karku, przed piersi
P 19. Tracção Latissimus
Posição inicial: de frente para o aparelho. Mantenha as costas e
o pescoço direitos. Segure a barra nas extremidades.
Execução do movimento: Deixe os braços esticados. Primeiro,
contraia as omoplatas para baixo e, de seguida, puxe a barra
atrás do pescoço ou à frente do peito.
Músculos trabalhados: músculo latíssimo, músculos deltóides pos-
teriores, rombóides, bíceps
Variante: atrás do pescoço ou à frente do peito
DK 19. Latissimus pulldown
Udgangsstilling: Med ansigtet mod maskinen. Ryggen og nakken
skal være lige. Tag fat i stangen med et bredt greb.
Øvelse: Armene skal være strakte, skulderbladene trækkes nedad
og stangen trækkes om bag nakken eller ned foran brystet.
Muskler, der trænes: Latissimus, bagerste skuldermuskler, rhom-
boideus, biceps
Variation: bag nakken, foran brystet
CZ 19. Tah horní široké tyče
Výchozí poloha: Obličejem k věži. Záda a páteř rovně. Tyč
uchopte zeširoka.
Provedení pohybu: Paže nataženy, nejprve stáhněte lopatky smě-
rem dolů, potom tyč do zátylku popř. před prsa.
Namáhané svalstvo: Široký zádový sval, zadní ramenní svalstvo,
rhombický sval, biceps
Variace: Do zátylku, před prsa
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TA_MULTIGYM_Standard.indd 34 23.05.11 11:30
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