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D 19. Bizeps-Curls beidarmig
Ausgangsposition: Auflagepolser als Rückenstütze
justieren. Sitz auf der Bank. Die Kurzhanteln werden
von unten gegriffen. Die Arme sind fast gestreckt.
Bewegungsausführung: Die Arme wechselseitig in
den Ellenbogen beugen und anschließend wieder in
die Ausgangsposition strecken.
Beanspruchte Muskulatur: Armbeuger
GB 19. Biceps curl- both arms
Starting position: Adjust support pad to provide back support. Sit on the
bench. Grip the dumbbells from below. Keep the arms stretched.
Exercise: Bend your arms on both sides at the elbows, then stretch them
back to the starting position.
Benefits: Arm flexor muscle
F 19. Biceps
Position initiale : ajuster le coussin pour soutenir le dos et s’asseoir sur le
banc. Les haltères sont tenus vers le bas et les bras sont presque tendus.
Mouvement : l’un après l’autre, les bras se replient à l’articulation du
coude vers le haut pour ensuite redescendre.
Muscles sollicités : biceps
NL 19. Biceps-curls beide armen
Uitgangspositie: Kussen als rugsteun instellen. Zithouding op de bank.
De korte halters worden onderaan vastgehouden. De armen zijn bijna
gestrekt.
Bewegingsuitvoering: De armen afwisselend in de ellebogen plooien en
vervolgens weer in de uitgangspositie strekken.
Gebruikte spieren: armbuigers
E 19. Curls de bíceps en ambos brazos
Posición inicial: ajustar el asiento como respaldo. Sentarse en el banco.
Las pesas se sujetan por abajo. Los brazos están casi extendidos.
Movimiento: flexionar los brazos de forma alterna por el codo y después
volver a estirarlo a la posición inicial.
Músculos solicitados: bíceps
I 19. Curl bicipiti con entrambe le braccia
Posizione di partenza: regolare il cuscino di appoggio come schienale.
Sedersi sulla panca. Afferrare i manubri corti dal basso. Le braccia sono
quasi distese.
Esecuzione del movimento: flettere alternatamente le braccia e poi dis-
tenderle nuovamente nella posizione di partenza.
Muscolatura sollecitata: flessori del braccio
PL 19. Ćwiczenie na biceps, oburęczne
Pozycja wyjściowa: ustawić ławkę do oparcia pod plecy. Siadamy na
ławkę. Chwytamy hantle od dołu. Ramiona są prawie wyprostowane.
Wykonywanie ruchów: uginamy ramiona na przemian w łokciach i
następnie ponownie prostujemy do pozycji wyjściowej.
Obciążone mięśnie: biceps
P 19. Curls com halteres, bilateral
Posição inicial: ajuste o apoio acolchoado de forma a servir de apoio
às costas. Sente-se no banco. Segure os halteres por baixo. Estique os
braços, mas não totalmente.
Execução do movimento: dobre os braços alternadamente pelo cotovelo
e, de seguida, volte a esticá-los na posição inicial.
Músculos trabalhados: músculo flexor do braço
DK 19. Biceps curls med begge arme
Udgangsstilling: Indstil benstøtten som rygstøtte. Sæt dig på bænken. Tag
fat i håndvægten med et underhåndsgreb. Armene skal være næsten helt
strakte.
Øvelse: Bøj armene skiftevis i albueleddet og stræk dem tilbage til
udgangsstillingen igen.
Muskler, der trænes: Armbøjere
CZ 19. Zdvihy na biceps obě paže
Výchozí poloha: Polstrovanou opěrku nohou nastavte jako zádovou
opěrku. Sed na lavici. Jednoruční činky uchopeny zespodu. Paže jsou
nataženy.
Provedení pohybu: Paže se střídavě ohýbají v lokti a návazně
narovnávají opět do výchozí polohy.
Namáhané svalstvo: Ohýbače paží
max.130 kg
+
max.130 kg
+
TA VARIO_2011_Standard.indd 34 16.06.11 09:45
34


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