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Bizeps:
Ausgangsposition: Stellen Sie sich seitlich vors Gerät. Ihre Arme
sind fast gesteckt.
Endposition: Fixieren Sie die Ellenbogen am Körper und führen die
Unterarme nach oben.
Achtung: Spannen Sie die Bauch und Rückenmuskulatur an.
Nicht ins Hohlkreuz kommen. Oberkörper bleibt ruhig. Die
Bewegung findet nur im Ellenbogen statt.
Schulterheben:
Ausgangsposition: Stellen Sie sich seitlich vors Gerät. Ihre Arme
sind fast gestreckt.
Endposition: Führen Sie die Ellenbogen an der Seite ihres Körpers
nach oben, bis diese die Höhe der Schultern erreicht haben.
Achtung/ Attention: Oberkörper fixieren, Ellenbogen nicht über
die Höhe der Schulter nach oben ziehen. Sollten Sie bereits im
Nackenbereich Verspannungen oder Schmerzen haben, dann
sollten Sie diese Übung nicht durchführen.
Biceps:
Start position: Stand on the side of the gym. Arms are nearly
complete straight.
Endposition: Fix the ellbow at side of your body and move the
forearms up.
Pay attention, that the upper body stays straight.
Shoulder:
Start position: Stand on the side of the gym. Arms are nearly
complete straight
Endposition: Lift of your shoulder, as far as possible.
Attention: Fix the upper body. This exercise can cause pain in
your neck!
28


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