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D 13. Kurzhantel Bizeps-Curl
GB 13. Biceps curl
Starting position: Seated on the diagonal bench, the dumbells are grasped
from beneath. The arms are stretched almost to full length.
Exercise: Raise the dumbells alternately by bending the arms at the ellbows
and straighten into the starting position again.
Benefits: Biceps.
F 13. Rouler les biceps avec haltères courts
Position initiale: assis sur le banc incliné. Saisir les haltères courts par le bas.
Les bras sont presque étendus.
Mouvement: flexion alternative des avant-bras sur les coudes puis les re-
tendre dans la position de départ.
Musculation: fléchisseurs des avant-bras.
NL 13. Bicepstraining met korte halterstang
Uitgangspositie: Ga op de bank zitten. Pak de halters bovenhands vast,
houd uw armen daarbij nagenoeg gestrekt.
Oefening: Buig telkens een arm zover mogelijk en breng deze daarna in een
lichtgebogen positie.
Getrainde spieren: Met deze oefening wordt de biceps getraind.
S 13. Biceps-curl med hantel
Utgångsläge: Sitt på den snedställda bänken. Fatta hanteln underifrån. Håll
armarna nästan sträckta.
Övning: Böj an den ena, än den andra armen i armbågen och sträck tillbaka
till utgångsläget.
Påverkar: biceps.
E 13. Carro corto curl para los biceps
Posición inicial: Sentado sobre el banco inclinado. Los carros cortos son to-
mados desde abajo. Los brazos están casi estirados.
Movimiento: Los brazos se flexionan alternativamente a la altura del codo y
vuelven a extenderse en la posición de partida.
Efecto sobre: Flexionador de brazos.
I 13. Peso corto bicipiti-curl
Posizione di partenza: sedile dritto sulla panca inclinata. i pesi corti si pren-
dono dal basso. le braccia sono quasi stirate.
Esecuzione del movimento: piegare le braccia alternativamente nei gomiti e
infine stirarli nella posizione di partenza.
Effetto: flessione delle braccia.
CZ 13. Posilování bicepsů ručními činkami
Výchozí pozice: Sed na šikmé lavičce, ruční činky jsou uchopeny podhma-
tem, paže téměř napnuty.
Vedení pohybů: Paže se střídavě pokrčují v loktech a následně se opět vrace-
jí do výchozí pozice.
Působí na: Sval ohýbající paže.
RUS 13. СГИБАНИЕ РУК С ГАНТЕЛЯМИ
Исходное положение: Сесть на скамью, установленную под
углом. Гантели держать хватом снизу. Руки выпрямлены почти
полностью.
Выполнение: Поднимать поочередно гантели, сгибая руки в
локтях.
Область воздействия: Бицепсы.
FIN 13. Hauisharjoitus käsipainoilla
Alkuasento: Istu vinopenkille. Tartu käsipainoihin alhaalta. Ojenna käsi-
varsia.
Liike: Koukista käsivarsia vuorotellen.
Kehittää: Hauiksia
PL
l
13. Trening bicepsów
Pozycja wyjściowa: siadamy na ławce ukośnej. Chwytamy hantle
podchwytem. Ręce są prawie wyprostowane.
Przebieg ćwiczenia: zginamy ręce naprzemiennie w stawie łokciowym
a następnie prostujemy do pozycji wyjściowej.
Działanie: mięsień zginacz rąk.
Ausgangsposition: Sitz auf der Schrägbank. Die Kurz-
hanteln werden von unten gegriffen. Die Arme sind
fast gestreckt.
Bewegungsausführung: Die Arme wechselseitig in den
Ellenbogen beugen und anschließend wieder in die
Ausgangsposition strecken.
Wirkung: Armbeuger.
23
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