{"id":65494,"date":"2021-07-20T10:28:50","date_gmt":"2021-07-20T08:28:50","guid":{"rendered":"https:\/\/bb.dwizards.dev\/die-besten-uebungen-fuer-alle-die-muehe-haben-ihren-bizeps-zu-staerken\/"},"modified":"2023-10-25T08:40:12","modified_gmt":"2023-10-25T08:40:12","slug":"die-besten-uebungen-fuer-alle-die-muehe-haben-ihren-bizeps-zu-staerken","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/die-besten-uebungen-fuer-alle-die-muehe-haben-ihren-bizeps-zu-staerken\/","title":{"rendered":"Die besten \u00dcbungen f\u00fcr alle, die M\u00fche haben, ihren Bizeps zu st\u00e4rken"},"content":{"rendered":"\n<p>Wenn ihr eure Arme st\u00e4rken wollt, der klassische Bizeps-Curl aber keine Ergebnisse bringt, habt ihr dar\u00fcber nachgedacht, eure Trainingsroutine zu \u00e4ndern? Die klassische Variante dieser \u00dcbung ist nicht die einzige M\u00f6glichkeit, um den Muskel zu st\u00e4rken, der das attraktive Aussehen des Armes bestimmt. Zum Gl\u00fcck gibt es Varianten des Bizeps-Curl, die ihr mit anderem Zubeh\u00f6r ausf\u00fchren k\u00f6nnt und die diesen Muskeln auf verschiedene Weisen aktiviert. Diese sind:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Hammercurls<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Dumbbell Hammer Curl\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zC3nLlEvin4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Die \u00dcbung Hammercurls st\u00e4rkt den langen Kopf des Bizeps sowie den Brachialis und Brachioradialis (Unterarmmuskeln). Diese \u00dcbung aktiviert auch die stabilisierenden Muskeln, einschlie\u00dflich des vorderen Deltamuskels, des oberen und mittleren Trapezmuskels und vieler anderer. Hammercurl wird mit einer Kurzhantel ausgef\u00fchrt und erm\u00f6glicht euch, die Bewegung besser zu kontrollieren als bei dem Bizeps-Curl mit einer Langhantel. Diese \u00dcbung unterscheidet sich von dem klassischen Bizeps-Curl dadurch, dass bei der Ausgangsposition die Arme mit den Handfl\u00e4chen zum K\u00f6rper gedreht sind, wobei beim Anheben der Hantel die Handfl\u00e4che nach oben gedreht wird.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Preacher Curls<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Preacher Curls | How To Perform It Correctly\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/fIWP-FRFNU0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Wenn ihr euch jemals gefragt habt, wie die isolierte Version der Isolations\u00fcbung aussieht, (wir wissen, dass es ein bisschen verwirrend klingt, aber genau darum geht es), scheint die \u00dcbung Preacher Curls das beste Beispiel zu sein. F\u00fcr diese \u00dcbung braucht ihr eine Schr\u00e4gbank, an die ihr euch st\u00fctzen k\u00f6nnt und dazu k\u00f6nnt ihr Hanteln, ein Gewicht oder EZ-Stange verwenden.<\/p>\n\n\n\n<p>St\u00fctzt euch mit den Oberatmen auf der Bank ab, die Handfl\u00e4chen zeigen nach oben. Hebt langsam die Belastung an, bis die Unterarme senkrecht stehen und senkt diese wieder ab, nachdem ihr bis drei gez\u00e4hlt habt.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">EZ-Bar Bizeps-Curls<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"EZ Bar Curls How To Perform Them Correctly\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/6LrOTcr595A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Laut einer Studie in <em>Journal Of Life And Environmental Sciences<\/em> ist die Verwendung der EZ-Stange das beste Mittel, um den Bizeps zu aktivieren. Der Griff der Curlstange ist so konzipiert, um die Handgelenke in eine nat\u00fcrlichere Position zu bringen. Dies bedeutet, dass ihr mehr Gewicht hinzuf\u00fcgen k\u00f6nnt, ohne eure Muskeln in Gefahr zu bringen, als wenn ihr eine gerade Langhantel verwendet.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Zottman Curls<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Zottman Curl\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/ZrpRBgswtHs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Diese Variante ist ein wahrer Test f\u00fcr eure Griffkraft. Beginnt mit den Handfl\u00e4chen zueinander gedreht. Dreht die Handfl\u00e4chen langsam zu euch, w\u00e4hrend ihr die Belastung zu den Schultern anhebt. Achtet dabei darauf, dass die Ellbogen st\u00e4ndig neben den H\u00fcften bleiben. Dreht die Arme am oberen Ende der Bewegung so, dass die Handfl\u00e4chen nun nach au\u00dfen zeigen, und senkt in dieser Position langsam die Belastung ab (nachdem ihr die 3 bis 5 Sekunden oben gehalten habt). Wenn ihr euch der Ausgangsposition n\u00e4hert, dreht die Handfl\u00e4chen wieder zueinander.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Spider Curls<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How To: Spider Curl - Ultimate Bicep Isolator!\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/BsE9zhhTU1A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Wenn ihr jemals Preacher Curls gemacht habt, habt ihr vielleicht festgestellt, dass ihr euch der Bank von der falschen Seite gen\u00e4hert habt \u2013 diese eignet sich besser f\u00fcr Spider Curls. Legt euch f\u00fcr diese Variante mit der Brust auf den schr\u00e4gen Teil der Bank, wo normalerweise eure H\u00e4nde hinkommen, und hebt die Stange auf der anderen Seite an. Die Position bei der \u00dcbung Spider Curls vergr\u00f6\u00dfert den Bewegungsumfang im Vergleich zu der herk\u00f6mmlichen \u00dcbung Preacher Curls, wobei ihr die gesamte L\u00e4nge des Bizeps aktivieren k\u00f6nnt.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wenn ihr eure Arme st\u00e4rken wollt, der klassische Bizeps-Curl aber keine Ergebnisse bringt, habt ihr dar\u00fcber nachgedacht, eure Trainingsroutine zu \u00e4ndern? Die klassische Variante dieser \u00dcbung ist nicht die einzige M\u00f6glichkeit, um den Muskel zu st\u00e4rken, der das attraktive Aussehen des Armes bestimmt. Zum Gl\u00fcck gibt es Varianten des Bizeps-Curl, die ihr mit anderem Zubeh\u00f6r [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":65495,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5941],"tags":[6700,6708,6768,6770,6897,7387],"class_list":["post-65494","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-ubungen-training","tag-training","tag-uebungen","tag-bizeps","tag-bizeps-curls","tag-arme","tag-hammercurls"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.12 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Die besten \u00dcbungen f\u00fcr alle, die M\u00fche haben, ihren Bizeps zu st\u00e4rken - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/de\/die-besten-uebungen-fuer-alle-die-muehe-haben-ihren-bizeps-zu-staerken\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Die besten \u00dcbungen f\u00fcr alle, die M\u00fche haben, ihren Bizeps zu st\u00e4rken - Building Body\" \/>\n<meta property=\"og:description\" content=\"Wenn ihr eure Arme st\u00e4rken wollt, der klassische Bizeps-Curl aber keine Ergebnisse bringt, habt ihr dar\u00fcber nachgedacht, eure Trainingsroutine zu \u00e4ndern? Die klassische Variante dieser \u00dcbung ist nicht die einzige M\u00f6glichkeit, um den Muskel zu st\u00e4rken, der das attraktive Aussehen des Armes bestimmt. Zum Gl\u00fcck gibt es Varianten des Bizeps-Curl, die ihr mit anderem Zubeh\u00f6r [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/building-body.com\/de\/die-besten-uebungen-fuer-alle-die-muehe-haben-ihren-bizeps-zu-staerken\/\" \/>\n<meta property=\"og:site_name\" content=\"Building Body\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BuildingBodyHrvatska\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/buildingbody\" \/>\n<meta property=\"article:published_time\" content=\"2021-07-20T08:28:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-10-25T08:40:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/building-body.com\/wp-content\/uploads\/2021\/07\/Bizeps.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Buildingbody\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Verfasst von\" \/>\n\t<meta name=\"twitter:data1\" content=\"Buildingbody\" \/>\n\t<meta name=\"twitter:label2\" content=\"Gesch\u00e4tzte Lesezeit\" \/>\n\t<meta name=\"twitter:data2\" content=\"3\u00a0Minuten\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/building-body.com\/de\/die-besten-uebungen-fuer-alle-die-muehe-haben-ihren-bizeps-zu-staerken\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/building-body.com\/de\/die-besten-uebungen-fuer-alle-die-muehe-haben-ihren-bizeps-zu-staerken\/\"},\"author\":{\"name\":\"Buildingbody\",\"@id\":\"https:\/\/building-body.com\/de\/#\/schema\/person\/021a4e3f3a66b18a837abe309158f948\"},\"headline\":\"Die besten \u00dcbungen f\u00fcr alle, die M\u00fche haben, ihren Bizeps zu st\u00e4rken\",\"datePublished\":\"2021-07-20T08:28:50+00:00\",\"dateModified\":\"2023-10-25T08:40:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/building-body.com\/de\/die-besten-uebungen-fuer-alle-die-muehe-haben-ihren-bizeps-zu-staerken\/\"},\"wordCount\":572,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/building-body.com\/de\/#organization\"},\"keywords\":[\"Training\",\"\u00dcbungen\",\"Bizeps\",\"Bizeps Curls\",\"Arme\",\"Hammercurls\"],\"articleSection\":[\"TRAINING\",\"\u00dcbungen\"],\"inLanguage\":\"de\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/building-body.com\/de\/die-besten-uebungen-fuer-alle-die-muehe-haben-ihren-bizeps-zu-staerken\/\",\"url\":\"https:\/\/building-body.com\/de\/die-besten-uebungen-fuer-alle-die-muehe-haben-ihren-bizeps-zu-staerken\/\",\"name\":\"Die besten \u00dcbungen f\u00fcr alle, die M\u00fche haben, ihren Bizeps zu st\u00e4rken - 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