{"id":15978,"date":"2024-08-23T00:00:37","date_gmt":"2024-08-23T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15978"},"modified":"2024-08-23T14:54:21","modified_gmt":"2024-08-23T14:54:21","slug":"increase-your-arm-strength-by-adding-21s-to-your-bicep-routine","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/de\/increase-your-arm-strength-by-adding-21s-to-your-bicep-routine\/","title":{"rendered":"ERH\u00d6HEN SIE IHRE ARMKRAFT, INDEM SIE IHRER BIZEPS-ROUTINE 21 HINZUF\u00dcGEN"},"content":{"rendered":"\n<h5 class=\"wp-block-heading\">Bauen Sie mit dieser Killer-Bizeps-Bewegung eine gr\u00f6\u00dfere Armartillerie auf.<\/h5>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/Barbell-Biceps-Curl-Bodybuilder-1109.jpg?w=1109&amp;quality=86&amp;strip=all\" alt=\"Dumbbell-Biceps-Curl-Arm-Exercise\"\/><\/figure>\n\n\n\n<p>Damit Ihr&nbsp;<strong>Bizeps&nbsp;<\/strong>wirklich sein volles Potenzial entfalten kann, m\u00fcssen Sie m\u00f6glicherweise 21 zu Ihrer Bizeps-Routine hinzuf\u00fcgen. Die Zahl &#8220;21&#8221; bezieht sich auf die Anzahl der gesamten Wiederholungen, die Sie in einem Satz durchf\u00fchren. Diese spezielle &#8220;21&#8221; ist jedoch in drei 7-Wiederholungssegmente unterteilt, die letztendlich auf den gesamten Bizeps abzielen.<\/p>\n\n\n\n<p><strong>1<sup>St<\/sup>&nbsp;7 Wiederholungen<\/strong>: Gehen Sie f\u00fcr die ersten sieben Wiederholungen vom unteren Rand der Bewegung bis zur H\u00e4lfte (mit Den Armen in einem 90-Grad-Winkel und den H\u00e4nden auf Ellbogenh\u00f6he).<\/p>\n\n\n\n<p><strong>2<sup>Nd<\/sup>&nbsp;7 Wiederholungen<\/strong>: Gehen Sie von der H\u00e4lfte des Wegs bis zur Oberseite der Bizepslocke (H\u00e4nde in der N\u00e4he von Schulterh\u00f6he).<\/p>\n\n\n\n<p><strong>3<sup>Rd<\/sup>&nbsp;7 Wiederholungen<\/strong>: Beginnen Sie am unteren Rand der Bewegung und schlie\u00dfen Sie einen vollen Bewegungsbereich ganz oben ab.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">WIE MAN 21S DURCHF\u00dcHRT<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0504\/5357\/7879\/files\/bicep-curl.jpg?v=1604482970\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Stehen Sie aufrecht und greifen Sie eine Langhantel mit einem Unterhandgriff.<\/li><li>Legen Sie Ihre H\u00e4nde schulterbreit auseinander und lassen Sie Ihre Arme zum Boden h\u00e4ngen.<\/li><li>Stecken Sie Ihre Ellbogen fest an die Seiten Ihres K\u00f6rpers.<\/li><li>Rollen Sie sich nach oben, bis Sie einen 90-Grad-Winkel an Ihrem Ellbogen machen.<\/li><li>Entspannen Sie Ihre Arme wieder bis zur vollen Ausdehnung und wiederholen Sie sechs weitere Locken, die den 90-Grad-Winkel an Ihrem Ellbogen erreichen.<\/li><li>Jetzt, von der 90-Grad-Position an Ihrer Ellbogenposition, rollen Sie das Gewicht nach oben, bis die Langhantel ein bis zwei Zoll von Ihrer Schulter entfernt ist.<\/li><li>Senken Sie das Gewicht wieder in die 90-Grad-Ellbogenposition und wiederholen Sie es sechs weitere Male.<\/li><li>Lassen Sie nun Ihre Arme wieder voll ausstreckbar sein.<\/li><li>Rollen Sie diesmal Ihre Arme von der vollen Ausdehnung bis zur vollen Ausdehnung. Halten Sie das Eisrollen aufrecht, bis die Stange etwa ein bis zwei Zentimeter von Ihrer Schulter entfernt ist.<\/li><li>Wiederholen Sie sechs weitere Locken durch diesen vollen Bewegungsbereich, um insgesamt 21 Locken zu vervollst\u00e4ndigen.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Bauen Sie mit dieser Killer-Bizeps-Bewegung eine gr\u00f6\u00dfere Armartillerie auf. Damit Ihr&nbsp;Bizeps&nbsp;wirklich sein volles Potenzial entfalten kann, m\u00fcssen Sie m\u00f6glicherweise 21 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[220,139,140],"tags":[],"class_list":["post-15978","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercises","category-muscle-building","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"de","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2021\/09\/biceps_day_build_your_biceps.jpg","categories_details":[{"id":220,"name":"Exercises","count":39,"parent":0},{"id":139,"name":"Muscle Building","count":53,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7656,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/posts\/15978","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/comments?post=15978"}],"version-history":[{"count":12,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/posts\/15978\/revisions"}],"predecessor-version":[{"id":16053,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/posts\/15978\/revisions\/16053"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/media\/15979"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/media?parent=15978"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/categories?post=15978"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/de\/wp-json\/wp\/v2\/tags?post=15978"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}