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D 15. Hammer Bizep Curl
Ausgangsposition: Gesicht zum Gerät. Stange
am unteren Seilzug verwenden. Hände fassen
von oben.
Bewegungsausführung: Oberarm ist vor dem
Rumpf fixiert, im Ellenbogengelenk 90° beu-
gen.
Beanspruchte Muskulatur: Langer Bizepskopf,
vordere Schultermuskulatur
GB 15. Hammer Biceps Curl
Starting position: Stand facing the apparatus. Hook the bar onto
the lower pulley. The hands grasp from above.
Movement: The upper arm is stationary in front of the body. Bend
90° at the elbow.
Muscles used: Long biceps head, front shoulder muscles
F 15. Biceps en prise marteau
Position de départ: visage tourné vers l’appareil. Accrochez au
câble de traction inférieur. Les mains saisissent par le haut.
Exécution du mouvement: le bras est fixé devant le torse,
fléchissez à 90° dans l’articulation des coudes.
Muscles sollicités: tête longue du biceps, deltoïdes avant
NL 15. Hamer biceps curl
Uitgangspositie: gezicht naar het apparaat. Stang aan de on-
derste kabel bevestigen. Bovenhands vastpakken.
Beweging: de bovenarm is voor het lichaam gefixeerd, de elle-
boog 90° buigen.
Gebruikte spieren: lange bicepskop, voorste schouderspieren
E 15. Martillo curl para bíceps
Posición inicial: cara hacia el aparato. Colgar la barra la tracci-
ón por cable inferior. Las manos agarran por arriba.
Movimiento: brazo fijado por delante del tronco y codo flexiona-
do 90°.
Músculos trabajados: bíceps largo, hombros delanteros
I 15. Curl a martello bicipiti
Posizione di partenza: viso rivolto all’attrezzo. Agganciare la
barra alla fune inferiore. Afferrare con le mani tirando verso
l’alto.
Esecuzione del movimento: la parte superiore del braccio è fissa al
tronco, flettere l’articolazione del gomito di 90°.
Muscolatura sollecitata: testa lunga del bicipite, muscolatura an-
teriore della spalla
PL 15. Młot – ćwiczenie na biceps
Pozycja wyjściowa: twarz skierowana jest do urządzenia.
Używamy drążka giętego na wyciągu dolnym. Dłonie chwytają
drążek od góry.
Wykonywanie ruchów: ramiona unieruchomione przed tuło-
wiem i zgięte w łokciach pod kątem 90°.
Obciążone mięśnie: długa głowa bicepsu, przednie mięśnie bar-
kowe
P 15. Bíceps Curl martelo
Posição inicial: de frente para o aparelho. Utilize a barra Curl
no cabo de tracção inferior. Segure a barra por cima.
Execução do movimento: Os antebraços permanecem fixos diante
do tronco. Os cotovelos dobram a 90°.
Músculos trabalhados: cabeça longa dos bíceps, músculos deltói-
des frontais
DK 15. Hammer biceps curl
Udgangsstilling: Med ansigtet mod maskinen. Sæt curl-stangen i
nederste kabeltræk. Tag fat i den med overhåndsgreb.
Øvelse: Overarmene fikseres foran kroppen, albuerne bøjes 90°.
Muskler, der trænes: Det lange bicepshoved, forreste skulder-
muskler
CZ 15. Bicepsový zdih - Hammer Biceps Curl
Výchozí poloha: Obličejem k věži. Použijte dolní tyč spodního
lanového tahu. Ruce drží tyč seshora.
Provedení pohybu: Paže fixovány před trupem, ohýbány v lokti v
úhlu 90°.
Namáhané svalstvo: Dlouhá hlava bicepsu, přední ramenní svalstvo
71
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