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7
D 18. Kurzhantel Hammer-Curls
Ausgangsposition: Sitz am Ende der Bank mit vorge-
beugtem Oberkörper. Der Ellenbogen wird an der
Ober schenkel innenseite abgestützt. Der Arm ist an-
nähernd gestreckt.
Bewegungsausführung: Den Arm im Ellenbogen beu-
gen und anschließend wieder in die Ausgangsposition
strecken. Danach die Seite wechseln.
Beanspruchte Muskulatur: Armbeuger.
GB 18. Single arm biceps curl
Starting position: Sit at the end of the bench with upper body bent slightly
forward. Place elbow against the inner side of your thigh. The arm is almost
stretched.
Exercise: Bend the arm at the elbow and then stretch it again into starting
position.
Benefits: Biceps
F 18. Biceps-Curl avec un bras
Position initiale: Asseyez-vous en bout de banc de buste penché vers l’avant.
Saisissez une haltère, le coude en appui sur votre genou.
Mouvement: Soulevez l’haltère en pliant le coude puis redescendez en con-
trôlant la charge.
Muscles sollicités: biceps
NL 18 Bicepstraining met één arm
Uitgangspositie: Ga aan het einde van de bank zitten met uw bovenlichaam
voorover gebogen. Pak de handhalter onderhands vast. De elleboog steunt
op de binnenkant van het bovenbeen. De arm is bijna gestrekt.
Bewegingsuitvoering: Elleboog buigen en vervolgens weer tot in de uitgangs-
positie strekken.
Getrainde spieren: biceps
E 18. Curl de biceps con mancuerna
Posición inicial: Se toma asiento en el extremo del banco con el tronco incli-
nado hacia adelante. La mancuerna se sujeta por debajo. El codo se apoya
a la parte interior de la pierna. El brazo está casi totalmente estirado.
Movimiento: Flexionar el brazo con el codo y acto seguido volver a estirarlo
a la posición inicial.
Efecto sobre: el flexor del brazo
I 18.
Bicipiti-Curl con entrambe le braccia
Posizione di partenza: seduti sull’estremità della panca con il busto sporto
in avanti, afferrare il manubrio corto da sotto. Il gomito è tenuto appoggiato
alla parte interna della coscia. Il braccio à quasi disteso.
Esecuzione del movimento: piegare il braccio con movimento del gomito e
successivamente distendere du nuovo nella posizione di partenza.
Effetto: Muscoli flessori del braccio
PL 18. Ćwiczenie na biceps wykonywane jedną ręką
Pozycja wyjściowa: siadamy na końcu ławki z pochyloną do przodu
górną partią ciała. Łokieć opieramy po wewnętrznej stronie uda. Ramię
jest niemal wyprostowane.
Wykonywanie ruchów: ramię zginamy w łokciu i następnie prostujemy z
powrotem do pozycji wyjściowej.
Obciążone mięśnie: biceps
P 18. Bíceps Curl unilateral
Posição inicial: sente-se na ponta do banco com o tronco inclinado para
a frente. Apoie o cotovelo na parte de dentro da coxa. Estique o braço,
mas não completamente.
Execução do movimento: dobre o braço pelo cotovelo e, de seguida, volte
a esticá-lo na posição inicial.
Músculos trabalhados: músculos flexores do braço.
DK 18. Biceps curls, med en arm
Udgangsstilling: Sæt dig på enden af bænken med kroppen foroverbøjet.
Støt albuen på indersiden af låret. Armen skal være næsten strakt.
Øvelse: Bøj armen og før den så tilbage til udgangsstillingen igen.
Muskler, der trænes: Armbøjere
CZ 18. Bicepsové zdvihy s jednou rukou (izolované)
Výchozí poloha: Posed na konci lavice s předkloněným tělem. Loket se
opírá o vnitřní stranu stehna. Paže je skoro natažena.
Provedení pohybu: Paži ohněte v lokti a poté opět ponechejte klesnout
do výchozí polohy.
Namáhané svalstvo: Flexory paží.
RUS 18. Упражнения на бицепс одной руко
Исходное положение: Положение сидя на конце скамьи с
наклоненной верхней частью туловища. Локоть опирается о
внутреннюю часть бедра. Рука почти выпрямлена.
Выполнение: Согните руку в локте и выпрямите в исходное
положение.
Задействованные мышцы: плечевые мышцы.
30


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