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D 12. Rudern stehend
Ausgangsposition: Stand mit dem Gesicht zur Hantel-
stange. Die Langhantel wird mit hüftbreitem Griff und
mit annähernd gestreckten Armen vor der Hüfte gehalten.
Bewegungsausführung: Arme in den Ellenbogen beu-
gen und die Langhantel bis über Brusthöhe anheben.
Danach wieder in die Ausgangsposition senken.
Beanspruchte Muskulatur: Rückenmuskulatur, Armbeuger
GB 12.
Rowing, standing
Starting position: Stand upright facing the weight bar. Grasp the weight
bar with the hands approximately hip-width apart and the arms almost fully
stretched.
Exercise: Bend the arms at the elbows and lift the weight bar up above chest
level. Then lower the weight bar back into the starting position.
Benefits: Shoulder, back muscles and arm-bending muscles
F 12. Ramer debout
Position initiale: Se mettre debout, face à la barre de haltère. Saisir l’haltère
longe par le haut avec un écart des bras parallèle aux hanches et le
maintenir à niveau de la hanche, les bras presque tendus.
Mouvement: Fléchir les bras aux coudes et soulever le haltère long jusque au-
dessus de la poitrine, puis le rabaisser dans sa position initiale.
Muscles sollicités: Muscles des épaules et de la nuque, fléchisseurs des bras
NL 12.
Staand roeien
Uitgangspositie: Ga met het gezicht naar het toestel staan. Pak de halter-
stang met iets
gespreide armen bovenhands vast. De armen zijn vrijwel
gestrekt en op heup
hoogte.
Oefening: Beweeg de lange halterstang tot borsthoogte omhoog en vervol-
gens omlaag tot de uitgangspositie.
Getrainde spieren: schouder- en nekspieren en biceps
E 12. Remo de pie con barra larga
Posición inicial: Colocarse con la cara mirando hacia la barra de las pesas.
Se sostiene desde arriba la barra larga, manos en la misma línea que las
caderas y con los brazos casi estirados.
Movimiento: doblar los brazos levantando la barra larga hasta la altura del
pecho. Posteriormente volver a bajarlas hasta la posición inicial.
Efecto sobre: musculatura de los hombros y la nuca, y de los brazos.
I 12. Vogata, in piedi
Posizione di partenza: Posizione eretta con il volto verso l’asta del manubrio.
Il manubrio lungo è fermato dall’alto con presa ampia ai fianchi e tenuto con
braccia gradualmente distese davanti ai fianchi.
Esecuzione del movimento: flettere le braccia al gomito ed alzare il manubrio
lungo sino all’altezza del petto. Successivamente abbassare di nuovo alla
posizione di partenza.
Azione: muscolatura delle spalle e del capo, muscolo flessore delle braccia
PL 12. Wiosłowanie sztanga na stojąco
Pozycja wyjściowa: kładziemy się na plecach na ławce poziomej.
Chwytamy szeroko drążek sztangi.
Wykonywanie ruchów: opuszczamy ciężar do piersi, następnie wyciska-
my ponownie do góry.
Obciążone mięśnie: duże mięśnie piersiowe, przednie mięśnie barkowe,
mięsień trójgłowy ramienia
P 12. Remar em
Posição inicial: ponha-se de pé virado de frente para a barra de pesos.
Segure na barra de musculação com as mãos afastadas à largura dos
quadris e os braços esticados, mas não totalmente.
Execução do movimento: dobre os braços pelos cotovelos e eleve a barra
de musculação até acima da altura do peito. De seguida, desça-a nova-
mente até à posição inicial.
Músculos trabalhados: músculos deltóides/do pescoço, músculo flexor
do braço
DK 12. Roning, stående
Udgangsstilling: Stil dig med ansigtet mod vægtstangen. Hold vægtstan-
gen med hoftebred fatning og næsten strakte arme ud for hoften.
Øvelse: Bøj armene og løft vægtstangen op til over brysthøjde. Sænk den
igen tilbage til udgangsstillingen.
Muskler, der trænes: Skulder- /nakkemuskler, armbøjere
CZ 12. Veslování ve stoje
Výchozí poloha: Postoj čelem k obouruční čince. Obouruční činku držte s
úchopem na šířku kyčlí a se skoro nataženými pažemi v úrovni kyčlí.
Provedení pohybu: Pokrčte paže v lokti a zvedněte obouruční činku
nad výšku prsou. Poté ji ponechte klesnout zpět do výchozí polohy.
Namáhané svalstvo: Ramení a krční svalstvo, flexory paží
RUS 12. Гребля стоя
Исходное положение: Встаньте лицом к стойке для
штанги. Длинную гантель держите на ширине и высоте
бедер почти вытянутыми руками.
Выполнение: Согните руки в локтях и поднимите
длинную гантель выше уровня груди. Затем опустите
руки в исходное положение.
Задействованные мышцы: Плечевые и шейные мышцы
24


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