{"id":14478,"date":"2021-07-19T03:46:37","date_gmt":"2021-07-19T03:46:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14478"},"modified":"2021-07-20T15:37:59","modified_gmt":"2021-07-20T15:37:59","slug":"how-to-properly-perform-the-spider-curl-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/de\/how-to-properly-perform-the-spider-curl-exercise\/","title":{"rendered":"WIE MAN DIE SPINNENLOCKEN\u00dcBUNG RICHTIG DURCHF\u00dcHRT"},"content":{"rendered":"<\/p>\n

Isolieren Sie Ihren Bizeps f\u00fcr eine bessere Definition mit dieser einzigartigen Curl-Variante.<\/p>\n

\"\"<\/figure>\n

Der Aufbau eines gr\u00f6\u00dferen Bizepspaares erfordert in der Regel relativ schwere Locken, entweder mit einer Langhantel oder Hanteln. Aber eine Reihe von Armen, die sowohl gemei\u00dfelt als auch massiv sind, m\u00fcssen mit einer Vielzahl von \u00dcbungen trainiert werden – einige gro\u00dfe Bewegungen und einige Detailbewegungen. Hier ist eine der letzteren: die Spinnenlocke. Machen Sie es als Abschluss\u00fcbung in Ihrem Armtraining f\u00fcr eine strenge Isolationsarbeit, die Ihren Bizeps zum Platzen bringt.<\/p>\n

STARTPOSITION: ARME, DIE GERADE ZUM BODEN HIN H\u00c4NGEN, VOLLST\u00c4NDIG AUSGESTRECKT<\/strong><\/h3>\n
    \n
  1. Arme h\u00e4ngen gerade nach unten zum Fl oor, voll ausgestreckt Lehnen Sie sich nach vorne auf einer Spinnenlockenbank (wie gezeigt) oder der banklosen Seite eines Prediger-Curl-Apparates.<\/li>\n
  2. Halten Sie eine Langhantel mit ausgestreckten Armen und Ihren Trizeps in Kontakt mit dem unteren Pad.<\/li>\n
  3. Das obere Pad sollte eng in den Achselh\u00f6hlen liegen<\/li>\n<\/ol>\n

    ZIELPOSITION – ELLBOGEN IN DER F\u00dcHRUNGSPOSITION EINER LOCKE GEBOGEN<\/strong><\/h3>\n
      \n
    1. Halten Sie Ihre Oberarme station\u00e4r, rollen Sie das Gewicht so hoch wie m\u00f6glich nach oben.<\/li>\n
    2. Dr\u00fccken Sie oben in der Wiederholung Ihren Bizeps hart zusammen und senken Sie ihn dann langsam in die Startposition.<\/li>\n
    3. F\u00fchren Sie die Wiederholungen in einem kontrollierten Tempo aus. Dies sollte keine ballistische Bewegung sein.<\/li>\n<\/ol>\n

      SCHNELLE TIPPS<\/strong><\/h3>\n
      \"\"<\/figure>\n
        \n
      1. Wann Sie es tun sollten: Sp\u00e4t in Ihrem Bizeps-Training (nach schwereren Langhantel- und \/ oder Hantellocken).<\/li>\n
      2. Wo es trifft: Kurzer Kopf des Bizeps<\/li>\n
      3. Wie viel zu tun: 3 S\u00e4tze, 10\u201312 Wiederholungen<\/li>\n<\/ol>\n

        \n","protected":false},"excerpt":{"rendered":"

        Isolieren Sie Ihren Bizeps f\u00fcr eine bessere Definition mit dieser einzigartigen Curl-Variante. Der Aufbau eines gr\u00f6\u00dferen Bizepspaares erfordert in der 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