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Kettler Alpha - 07708-000 Manual

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7
D 17. Langhantel Bizeps-Curls
Ausgangsposition: Stand mit dem Gesicht zur
Hantelstange. Die Langhantel wird mit schulter breitem
Griff und mit annähernd gestreckten Armen vor der
Hüfte gehalten.
Bewegungsausführung: Arme in den Ellenbogen beugen
und die Langhantel bis auf Brusthöhe anheben. Danach
Langhantel wieder in die Ausgangsposition senken.
Beanspruchte Muskulatur: Armbeuger.
GB 17.
Biceps curl with long weight bar
Starting position: Stand facing the weight bar. Grasp the bar with the hands
at about shoulder-width apart and hold it with the arms almost stretched at
about hip level.
Movement: Bend the arms at the elbow and raise the weight bar up to chest
level. Then return the weight bar to its original position.
Benefits: Biceps
F 17. Flexion des biceps avec le haltère long
Position initiale: Se mettre debout, face à la barre de haltères. Saisir l’haltère
longe d’en bas, avec un écart des bras parallèle aux épaules, et le tenir de-
vant la hanche, les bras presque tendus.
Exécution des mouvements: Fléchir les bras aux coudes et soulever le haltère
long
jusque au-dessus de la poitrine. Laisser le haut des bras de part et
d’autre contre le corps. Abaisser ensuite le haltère long jusqu’à sa position
initiale. Muscles sollicités: Fléchisseurs des bras
NL 17.
Bicepstraining met lange halterstang
Uitgangspositie: Ga met het gezicht naar het apparaat staan. Pak de halter-
stang op schouderbreedte onderhands vast. De armen zijn vrijwel gestrekt en
op heuphoogte.
Oefening: breng de halterstang zover mogelijk naar uw borst en vervolgens
tot de uitgangspositie laten zakken. Houd uw bovenarmen langs uw lichaam.
Getrainde spieren: biceps
E 17. Curl de biceps con barra larga
Posición inicial:
Colocarse de cara hacia la barra de las pesas.
Sostener la
barra larga cogiéndola con las manos en la misma línea que los
hombros,
desde abajo con los brazos casi estirados delante de las caderas.
Movimiento: doblando los brazos levantar la barra larga hasta la altura del
pecho. La parte superior de los brazos se encuentran a ambos lados del to-
rax. Posteriormente volver a bajar las pesas hasta la posición inicial.
Efecto sobre: músculo biceps del brazo
I 17. Bicipiti. Curl con il manubrio grande
Posizione di partenza: Posizione eretta con il volto verso l’asta del manubrio.
Il manubrio grande è tenuto dal basso con ampia presa dalle spalle e con
braccia gradualmente distese davanti all’anca.
Esecuzione del movimento: Flettere le braccia al gomito e sollevare il manu-
brio grande sino all’altezza del petto. Così le parti superiori delle braccia
aderiscono lateralmente alla gabbia toracica. Successivamente abbassare di
nuovo il manubrio nella posizione di partenza.
Azione: Muscolo flessore delle braccia
PL 17. Ćwiczenie na biceps ze sztangą
Pozycja wyjściowa: stajemy twarzą do sztangi. Chwytamy sztangę na
szerokość barków i trzymamy ją z niemal wyprostowanymi ramionami
tuż przed biodrami.
Wykonywanie ruchów: zginamy ramiona w łokciach i podnosimy
sztangę do wysokości klatki piersiowej. Potem opuszczamy ją z powro-
tem do pozycji wyjściowej.
Obciążone mięśnie: biceps
P 17. Bíceps Curl com a barra de musculação
Posição inicial: ponha-se de pé virado de frente para a barra de pesos.
Segure na barra de musculação com as mãos afastadas à largura dos
ombros e os braços esticados, mas não totalmente, ao nível dos quadris.
Execução do movimento: dobre os braços pelos cotovelos e eleve a barra
de musculação até à altura do peito. De seguida, desça novamente a
barra de musculação até à posição inicial.
Músculos trabalhados: músculos flexores do braço.
DK 17. Biceps curls med vægtstang
Udgangsstilling: Stil dig med ansigtet mod vægtstangen. Tag fat i vægt-
stangen med skulderbred fatning og hold den i næsten strakte arme ud
for hoften.
Øvelse: Bøj armene og løft vægtstangen op i brysthøjde. Sænk den så
tilbage til udgangsstillingen igen.
Muskler, der trænes: Armbøjere
CZ 17. Bicepsové zdvihy s obouruční činkou
Výchozí poloha: Postoj čelem k obouruční čince. Obouruční činku držte
s úchopem na šířku ramen a se skoro nataženými pažemi v úrovni kyčlí.
Provedení pohybu: Pokrčte paže v lokti a zvedněte obouruční činku až
do výšky prsou. Poté ponechte obouruční činku klesnout zpět do výchozí
polohy.
Namáhané svalstvo: Flexory paží.
Исходное положение: Встаньте лицом к стойке для штанги.
Длинную гантель держите на ширине плеч почти вытянутыми
руками перед бедрами.
Выполнение: Согните руки в локтях и поднимите длинную
гантель до уровня груди. Затем опустите длинную гантель в
исходное положение.
Задействованные мышцы: плечевые мышцы.
RUS 17. Сгибание с длинными гантелями
(работа бицепса)
… 29 …


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