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IT
MANUALE PER LALLENAMENTO
Vogata da seduti
(trapezio, muscolo grande dorsale,
muscolo sacrospinale)
Sedersi con le gambe leggermente
piegate e poggiare i piedi contro il tubo
base frontale. Prendere l’impugnatura
e tirarla verso di sé. Riportare
l’impugnatura in posizione di partenza
lentamente.
Knee Raise
(muscolo grande psoas, muscolo retto
dell’addome)
Stendersi con le gambe leggermente
piegate davanti alla stazione. Mettere
l’impugnatura tra i piedi. Mettere in
tensione le dita dei piedi. Stendere le
gambe verso l’alto e tornare lentamente
in posizione di partenza.
Curl
(bicipiti, essori avambraccio)
Mettersi in piedi davanti alla stazione.
Tenere i gomiti attaccati al corpo.
Tirare l’impugnatura verso l’alto nché
possibile.
Preacher Curl
(bicipiti, essori avambraccio)
Sedersi sulla seduta, piegarsi in avanti
e mettere i gomiti sugli appoggi. Tirare
l’impugnatura verso l’alto con un
movimento ad arco.
Preacher Curl
(bicipiti, essori avambraccio)
Come Preacher Curl, ma con
impugnatura dall’alto, in modo da
allenare in particolare la muscolatura
dell’avambraccio.
Wrist Curl
(essori avambraccio)
Poggiare gli avambracci sulle
imbottiture in espanso, mentre si
eseguono curl dal polso.
147


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