January 31, 2024 Workout Bodybuilding, Training, Muskelaufbau, Krafttraining

Fünf Übungen für Trizeps und Bizeps

Ein beeindruckender Armumfang ist nicht nur ästhetisch ansprechend, sondern auch ein Zeichen von Stärke und Fitness. Wenn es darum geht, Trizeps und Bizeps zu trainieren, gibt es eine Vielzahl von Übungen zur Auswahl. In diesem Blogbeitrag werden wir uns auf die besten Übungen konzentrieren, um deine Arme zu stärken und zu formen.

Bizeps-Curls

Die Bizeps-Curls sind wohl die bekannteste Übung, wenn es um das Bizepstraining geht. Du kannst sie mit einer Langhantel, Kurzhanteln oder sogar einer SZ-Stange durchführen. Stehe aufrecht, halte die Hantel fest, und beuge deine Ellenbogen, um die Hantel in Richtung deiner Schultern zu heben. Achte darauf, die Bewegung kontrolliert auszuführen und den Bizeps bei jedem Curl zu kontrahieren.

Trizeps-Dips

Für die Trizepsmuskulatur sind Dips eine hervorragende Übung. Platziere deine Hände auf zwei parallel stehenden Stangen, hebe deinen Körper vom Boden ab und senke ihn ab, indem du deine Ellbogen beugst. Drücke dich dann wieder nach oben. Dips können sowohl mit dem eigenen Körpergewicht als auch durch Hinzufügen von Gewichten intensiviert werden.

Langhantel-Trizepsdrücken

Diese Übung konzentriert sich hauptsächlich auf den Trizeps. Liege auf einer flachen Bank, halte die Langhantel über deiner Brust und senke sie, indem du deine Ellenbogen beugst. Drücke die Hantel dann wieder nach oben, um den Trizeps zu aktivieren. Achte darauf, dass deine Ellenbogen während der Bewegung nah am Körper bleiben.

Hammer-Curls

Eine Variante der klassischen Bizeps-Curls, die Hammer-Curls, konzentriert sich auf den Brachialis-Muskel und den Oberarm. Halte die Hanteln in einer neutralen Handflächenposition und führe die Curls durch, indem du die Hanteln abwechselnd nach oben bewegst. Diese Übung trainiert nicht nur den Bizeps, sondern auch den Brachialis, was zu einem insgesamt stärkeren Oberarm führt.

Konzentration-Curls

Setze dich auf eine Bank und lehne deinen Arm gegen dein Bein. Halte eine Kurzhantel in der Hand und führe die Curls aus, indem du deinen Arm vollständig streckst und die Hantel dann kontrolliert in Richtung Schulter bewegst. Diese Übung isoliert den Bizeps effektiv und fördert die Muskeldefinition.

Um wirklich starke und definierte Arme zu entwickeln, ist eine Vielzahl von Übungen notwendig. Integriere diese fünf besten Übungen für Trizeps und Bizeps in dein Trainingsprogramm, um eine ausgewogene Entwicklung der Armmuskulatur zu fördern. Denke daran, die Übungen korrekt auszuführen, und steigere langsam die Intensität, um optimale Ergebnisse zu erzielen. Kombiniere dies mit einer ausgewogenen Ernährung, ausreichender Erholung und du wirst schon bald die Fortschritte in deinen Armen bemerken.

Deine Sportinis

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