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Rameur assis
(trapèze, grand dorsal, muscle
érecteur du rachis)
S’asseoir en échissant légère-
ment les jambes et appuyer les
pieds contre le tube de base
avant.
Saisir la poignée et la tirer vers
soi. Revenir lentement à la posi-
tion initiale.
Soulèvement des genoux
(psoas iliaque, abdominaux)
S’allonger devant la station de
gym en échissant légèrement
les jambes. Bloquer la poignée
entre les pieds. Contracter les
doigts de pied.
Tendre à présent les jambes vers
le haut et revenir lentement à la
position initiale.
Flexion debout des avant-bras
(biceps, échisseurs de l’avant-
bras)
Se tenir debout devant la station
de gym. Garder les coudes près
du corps. Tirer le plus possible
sur la poignée vers le haut.
Flexion assise des avant-bras
(biceps, échisseurs de l’avant-
bras)
S’asseoir sur le siège, se pen-
cher vers l’avant et poser le cou-
de sur le pupitre. Tirer vers le
haut sur la poignée en dessinant
un arc de cercle.
Flexion des avant-bras (pri-
se inversée) (échisseurs de
l’avant-bras, biceps)
Le procédé est le même que
celui de la exion assise des
avant-bras, à la diérence près
que la prise est eectuée par le
haut, de sorte à mobiliser plus
particulièrement les muscles de
l’avant-bras.
Flexion des poignets
(échisseurs de l’avant-bras)
Poser l’avant-bras sur le rem-
bourrage en mousse, et eectu-
er une exion des poignets.
68


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