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D 18. Bizeps-Curls am Curlpult
Ausgangsposition: Auflagepolster als Bizeps-Curlpult
justieren. Sitz auf der Bank. Kurzhantel von unten
fassen. Der Oberarm liegt fest auf dem Curlpult.
Bewegungsausführung: Arm im Ellenbogengelenk
stark anwinkeln und wieder bis zur Vorhalte senken.
Beanspruchte Muskulatur: Armbeuger
GB 18. Biceps curl on the curl bench
Starting position: Adjust support pad to form a biceps curl bench. Sit on
the bench. Grip dumbbells from below. Place your upper arm firmly on
the curl bench.
Exercise: Angle your arm sharply at the elbow joint, and lower to front of
body.
Benefits: Arm extensor muscle
F 18. Biceps sur coussin
Position initiale : ajuster le coussin pour l’exercice des biceps. Assis sur le
banc, le haut du bras tendu repose sur le coussin tandis que la main tient
l’haltère
Mouvement : replier fortement le bras au niveau du coude et de nouveau
déplier jusqu’à l’extension totale du bras.
Muscles sollicités : biceps
NL 18. Biceps-curls aan de curlpult
Uitgangspositie: Kussen als biceps-curlpult instellen. Zithouding op de
bank. Korte halter onderaan vastnemen. De bovenarm ligt stevig op de
curlpult.
Bewegingsuitvoering: Arm in het ellebooggewricht sterk plooien en weer
volledig strekken.
Gebruikte spieren: armbuigers
E 18. Curls de bíceps en el banco de curl
Posición inicial: ajustar el asiento como banco de curl de bíceps.
Sentarse en el banco. Sujetar las pesas por abajo. El antebrazo se man-
tiene sobre el banco de curl.
Movimiento: flexionar mucho el brazo por el codo y volver a la posición
inicial.
Músculos solicitados: bíceps
I 18. Curl bicipiti su cuscino per curl
Posizione di partenza: regolare il cuscino di appoggio come dispositivo
curl per i bicipiti. Sedersi sulla panca. Afferrare il manubrio dal basso. Il
braccio è appoggiato sul cuscino.
Esecuzione del movimento: piegare bene il braccio ad angolo
nell’articolazione del gomito e riabbassarlo distendendolo.
Muscolatura sollecitata: flessori del braccio
PL 18. Ćwiczenie na biceps na podpórce
Pozycja wyjściowa: ustawić podpórkę do ćwiczenia bicepsu. Siadamy
na ławce. Chwytamy hantle od dołu. Górne ramię przylega mocno do
podpórki.
Wykonywanie ruchów: mocno ugiąć ramię w łokciu i następnie opuścić.
Obciążone mięśnie: biceps
P 18. Curls com halteres, em banco Scott
Posição inicial: ajuste a prancha acolchoada, de modo a obter um
banco para o treino dos bíceps. Sente-se no banco. Segure os halteres
por baixo. O antebraço assenta completamente no banco Scott.
Execução do movimento: dobre o cotovelo completamente e volte a
baixá-lo, esticando-o para baixo.
Músculos trabalhados: músculo flexor do braço
DK 18. Biceps-curls curlpult
Udgangsstilling: Indstil benstøtten som biceps-curlpult. Sæt dig på
bænken. Tag fat i håndvægten med underhåndsgreb. Placer overarmen,
så den ligger fikseret på curlpulten.
Øvelse: Løft armen ved at bøje godt i albueleddet og bøj den ned
foran kroppen igen.
Muskler, der trænes: Armbøjere
CZ 18. Bicepsový zdvih na zdvihovém pultu
Výchozí poloha: Polstrovanou opěrku nastavte jako zdvihový pult pro
bicepsové zdvihy. Sed na lavici. Jednoroční činka držena zespodu. Paže
leží pevně na zdvihovém pultu.
Provedení pohybu: Paži v lokti silně přitažena k tělu a opět spuštěna
do předpažení předloktí.
Namáhané svalstvo: Ohýbače paží
7
max.130 kg
+
max.130 kg
+
TA VARIO_2011_Standard.indd 33 16.06.11 09:45
33


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