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D 11. Bizeps-Curls einarmig
Ausgangsposition: Sitz am Ende der Bank mit vor-
gebeugtem Oberkörper. Der Ellenbogen wird an
der Oberschenkel innenseite abgestützt. Der Arm ist
gestreckt.
Bewegungsausführung: Den Arm im Ellenbogen
beugen und anschließend wieder in die Ausgangs-
position strecken.
Beanspruchte Muskulatur: Armbeuger
GB
11. Single arm biceps curls
Starting position: Sit at the end of the bench with the upper body bent
forward. Rest the elbows on the inside of the thighs. The arm is stretched.
Exercise: Bend the arm at the elbow and then stretch it again into starting
position.
Benefits: Arm bending muscles (biceps)
F
11. Biceps-Curls avec un bras
Position initiale : Position assise à l’extrémité du banc, le haut du corps
penché en avant. Le coude s’appuie sur l’intérieur de la cuisse. Le bras
est en extension.
Mouvement : Soulevez l’haltère en pliant le coude puis redescendez en
contrôlant la charge.
Muscles sollicités : Biceps
NL 11. Biceps-curls eenarmig
Uitgangspositie: op het einde van de bank zitten met een vooroverge-
bogen bovenlichaam. De elleboog wordt aan de binnenkant van het
bovenbeen ondersteund. De arm is gestrekt.
Bewegingsuitvoering: de arm buigen en vervolgens terug naar de uit-
gangspositie brengen.
Gebruikte spieren: armbuigers
E 11. Curl de bíceps de un brazo
Posición inicial: sentado en el extremo del banco con el tronco inclinado
hacia delante. El codo se apoya en la parte interna del muslo. El brazo
extendido.
Movimiento: flexionar el brazo por el codo y después volver a extender
a la posición inicial.
Músculos solicitados: bíceps
I 11. Curl bicipiti con un solo braccio
Posizione di partenza: sedersi all’estremità della panca con il busto pie-
gato in avanti. Il gomito è appoggiato sull’interno della coscia. Il braccio
è disteso.
Esecuzione del movimento: flettere il braccio e poi distenderlo nuovamente
nella posizione di partenza.
Muscolatura sollecitata: flessori del braccio
PL 11. Ćwiczenie na biceps, jednoręcznie
Pozycja wyjściowa: siadamy na końcu ławki z pochylonym do przodu
tułowiem. Łokieć podpieramy na wewnętrznej stronie uda. Ramię jest
wyprostowane.
Wykonywanie ruchów: ugiąć ramię w łokciu i następnie ponownie
wyprostować do pozycji wyjściowej.
Obciążone mięśnie: biceps
P 11. Curls com halteres, 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.
Execução do movimento: dobre o braço pelo cotovelo e, de seguida, volte
a esticá-lo na posição inicial.
Músculos trabalhados: músculo flexor do braço
DK 11. Biceps curls, med én arm
Udgangsstilling: Sæt dig på enden af bænken med kroppen foroverbøjet.
Støt albuen indersiden af låret. Armen skal være strakt.
Øvelse: Bøj armen og før den tilbage til udgangsstillingen igen.
Muskler, der trænes: Armbøjere
CZ 11. Zdvihy na biceps jedna paže
Výchozí poloha: Sed na konci lavice s předkloněnou horní částí těla. Loket
je opřen na vnitřní části stehna. Paže je natažena.
Provedení pohybu: Paže se ohýbá v lokti a návazně narovnává opět do
výchozí polohy.
Namáhané svalstvo: Ohýbače paží
7
max.130 kg
+
max.130 kg
+
TA TORSO_2011_Standard.indd 22 10.06.11 11:17
22


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