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D 10. Bizeps-Curls beidarmig
Ausgangsposition: Sitz auf der Schrägbank. Die
Arme sind gestreckt. Die Kurzhanteln werden seitlich
neben dem Körper gehalten.
Bewegungsausführung: Die Arme wechselseitig in
den Ellenbogen beugen und anschließend wieder in
die Ausgangsposition strecken.
Beanspruchte Muskulatur: Armbeuger
GB 10.
Biceps curls, both arms
Starting position: Sit on the sloping bench. The arms are stretched. Hold
the dumbbells at the side beside the body.
Exercise: Raise the dumbbells alternately by bending the arms at the ell-
bows and then straighten into the starting position again.
Benefits: Arm-bending muscles (biceps)
F 10. Biceps-Curls avec deux bras
Position initiale : Position assise sur le banc oblique. Les bras sont en ex-
tension. Les haltères courts sont tenus latéralement à côté du corps.
Mouvement : Fléchissez alternativement les coudes en soulevant les
haltères. Redescendez en contrôlant la charge.
Muscles sollicités : Les biceps
NL 10. Biceps-curls beide armen
Uitgangspositie: op de schuine bank zitten. De armen zijn gestrekt. De
korte halters worden naast het lichaam gehouden.
Bewegingsuitvoering: de armen afwisselend buigen en vervolgens terug
naar de uitgangspositie brengen.
Gebruikte spieren: armbuigers
E 10. Curl de bíceps en ambos brazos
Posición inicial: sentado en el banco inclinado. Los brazos extendidos. Las
pesas se mantienen a un lado junto al cuerpo.
Movimiento: flexionar los brazos de forma alterna por el codo y después
volver a la posición inicial.
Músculos solicitados: bíceps
I 10. Curl bicipiti con entrambe le braccia
Posizione di partenza: sedersi sulla panca obliqua. Le braccia sono diste-
se. I manubri vengono tenuti lateralmente vicini al corpo.
Esecuzione del movimento: flettere alternatamente le braccia e poi disten-
derle nuovamente nella posizione di partenza.
Muscolatura sollecitata: flessori del braccio
PL 10. Ćwiczenie na biceps, oburęcznie
Pozycja wyjściowa: siadamy na ławce skośnej. Ramiona wyprostowa-
ne. Hantle trzymamy z boku ciała.
Wykonywanie ruchów: zginamy na przemian ramiona w łokciach i
następnie prostujemy ponownie do pozycji wyjściowej.
Obciążone mięśnie: biceps
P 10. Curls com halteres, bilateral
Posição inicial: sente-se no banco inclinado. Estique os braços. Segure os
halteres ao lado do corpo.
Execução do movimento: dobre os braços alternadamente pelo cotovelo
e, de seguida, volte a esticá-los na posição inicial.
Músculos trabalhados: músculo flexor do braço
DK 10. Biceps curls med begge arme
Udgangsstilling: Sæt dig den skrå bænk. Armene skal være strakte.
Hold håndvægtene i siden af kroppen.
Øvelse: Bøj armene skiftevis og stræk dem så tilbage til udgangsstillingen
igen.
Muskler, der trænes: Armbøjere
CZ 10. Zdvihy na biceps obě paže
Výchozí poloha: Sed na šikmé lavici. Paže jsou nataženy. Jednoruční
činky držíme bočně vedle těla.
Provedení pohybu: Paže se střídavě ohýbají v lokti a návazně narovnávají
opět do výchozí polohy.
Namáhané svalstvo: Ohýbače paží
max.130 kg
+
max.130 kg
+
TA TORSO_2011_Standard.indd 21 10.06.11 11:16
21


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