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D 14. Bizeps-Curl am Curlpult
GB 14. Biceps curls with preacher curl
Starting position: Attach and secure preacher curl. Sit on the bench and take
hold of the dumbells from below. Upper arms on the preacher cushion.
Exercise: Bend the arms at the elbows and straighten again raising and low-
ering the dumbells.
Benefits: Arm flexors
F 14. Exercice des biceps au pupitre exerciseur
Position initiale: mettre le pupitre exerciseur en place et le fixer. S´asseoir sur
le banc. Empoigner les haltères courts par le dessous. Le bras supérieur repo-
se bien sur le pupitre exerciseur.
Mouvement: plier de manière très prononcée les bras au coude, l´étendre et
descendre l´haltère.
Musculation: muscles de flexion des bras.
NL 14. Bicepstraining met Bicepstrainer
Uitgangspositie: monteer de bicepstrainer. Ga op de bank zitten. Pak de
halter bovenhands vast. Uw bovenarm ligt hierbij op de bicepstrainer.
Oefening: Buig uw arm zover mogelijk en strek deze daarna. Herhaal deze
oefening met uw andere arm.
Getrainde spieren: Met deze oefening wordt de biceps getraind.
S 14. Biceps-curl på curlmaskinen
Utgångsläge: Montera och säkra curlmaskinen. Sitt på bänken. Fatta hanteln
underifrån. Överarm tryckt mot curlmaskinen.
Övning: Vinklar armen hårt i armbågsleden och sänk tillbaka till utgångslä-
get.
Påverkar: biceps.
E 14. Ejercicio para los biceps en el pupitre curler
Posición inicial: Montar y asegurar el pupitre curler. Sentado sobre el banco.
Tomar el carro corto desde abajo. El brazo se halla sobre el pupitre curl.
Movimiento: Flexionar el brazo en el codo y volver a bajarlo.
Efecto sobre: Los bíceps.
I 14. Bicipite Curl al pulpito Curl
Posizione di partenza: inserire e fissare il pulpito Curl. Sedile sul banco.
Prendere il manubrio corto dal basso. Il braccio si trova fermo sul pulpito
Curl.
Esecuzione del movimento: angolare fortemente il braccio nall´articolazione
del gomito e infine abbassarlo di nuovo nella posizione precedente.
Effetto: flessione delle braccia.
CZ 14. Posilování bicepsů na opěrce
Výchozí pozice: Nasadíme a zajistíme posilovací opěrku.Sed na lavičce, čin-
ka uchopena podhmatem, paže spočívá na opěrce.
Vedení pohybů: Paže se silně pokrčuje v lokti a opět se vrací do předpažení.
Působí na:Sval ohýbající paže.
RUS 14. СГИБАНИЕ РУК НА ПЮПИТРЕ
Исходное положение: Установить пюпитр. Сесть на скамью,
держа гантель хватом снизу. Плечо лежит на пюпитре.
Выполнение: Сгибать руки в локтях. Вернуться в исходное
положение.
Область воздействия: Бицепсы.
FIN 14. Hauisharjoitus hauislaudalla
Alkuasento: Asenna ja varmista hauislauta. Asetu penkille ja tartu käsi-
painoon alhaalta niin, että käsivarren alapuoli nojaa hauislautaan.
Liike: Koukista käsivartta ja ojenna alkuasentoon
Kehittää: Hauiksia
PL
l
14. Trening bicepsów na pulpicie
Pozycja wyjściowa: założyć i zabezpieczyć pulpit. Usiąść na ławce.
Chwycić krótkie hantle od dołu. Ramię przylega do pulpitu.
Przebieg ćwiczenia: zginamy rękę mocno w stawie łokciowym,
a następnie opuszczamy.
Działanie: mięsień zginacz rąk.
Ausgangsposition: Aufstecken und Sichern des Curl-
pults. Sitz auf der Bank. Kurzhantel von unten fassen.
Der Oberarm liegt fest auf dem Curlpult.
Bewegungsausführung: Arm im Ellenbogengelenk stark
anwinkeln und wieder bis zur Vorhalte senken.
Wirkung: Armbeuger
24
TA_Classic_2006.qxd 19.06.2006 9:20 Uhr Seite 24
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