{"id":86,"date":"2019-09-20T22:12:21","date_gmt":"2019-09-20T19:12:21","guid":{"rendered":"http:\/\/gucluyasa.com\/index.php\/bisep-egzersizleri-gucluyasa\/"},"modified":"2020-08-06T14:50:49","modified_gmt":"2020-08-06T11:50:49","slug":"bisep-egzersizleri","status":"publish","type":"page","link":"https:\/\/www.gucluyasa.com\/es\/bisep-egzersizleri\/","title":{"rendered":"Ejercicios Bisep"},"content":{"rendered":"
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Culturismo \/\u00a0<\/a><\/span>Ver todos<\/span><\/span><\/a><\/h1><\/div><\/div><\/div>

\"Bisep<\/a>
Biceps Brachii<\/div><\/div><\/div>
\u00a0<\/div>
\u00a0<\/div><\/div>

Incline Hammer Curl<\/h3>

\"Incline<\/a>
\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>

\"Incline<\/a>
\u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>

Preparaci\u00f3n:<\/h4><\/div><\/div>
  1. \u0130\u00e7e d\u00f6n\u00fck bir bench sehpas\u0131na iki elinizde damb\u0131llarla\u00a0oturun. Ayaklar\u0131n\u0131zdan da g\u00fc\u00e7 alarak s\u0131rt\u0131n\u0131z\u0131 iyice\u00a0geriye yaslay\u0131n. Damb\u0131llar\u0131 normal bir tutu\u015fla\u00a0yan\u0131n\u0131zda a\u015fa\u011f\u0131 do\u011fru salland\u0131r\u0131n. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li>
  2. Dirseklerinizi b\u00fckerek harekete ba\u015flay\u0131n. Hareket boyunca \u00fcst kolunuzu sabit tutun.<\/li>
  3. Hareketin en tepesine geldi\u011finizde bir saniye duraklay\u0131n ve kollar\u0131n\u0131z\u0131 s\u0131k\u0131n. Daha sonra yava\u015f\u00e7a ba\u015flang\u0131\u00e7 pozisyonuna geri d\u00f6n\u00fcn.<\/li><\/ol><\/div>

    Barbell Curl<\/h3>
    \u00a0<\/div><\/div>

    \"Barbell<\/a>
    \u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>

    \"Barbell<\/a>
    \u00a0<\/div><\/div><\/div><\/td><\/tr><\/tbody><\/table><\/div><\/div><\/div>

    Preparaci\u00f3n:<\/h4><\/div><\/div>
    1. Kullanaca\u011f\u0131n\u0131z\u00a0bar\u0131 omuz hizas\u0131nda tutarak g\u00f6vdeniz dik \u015fekilde ayakta durun. Avu\u00e7 i\u00e7leriniz ileriye d\u00f6n\u00fck\u00a0ve dirsekleriniz g\u00f6vdenize yak\u0131n olmal\u0131. Bu sizin ba\u015flang\u0131\u00e7 pozisyonunuz.<\/li>
    2. \u00dcst kollar\u0131n\u0131z\u0131 sabit tutarak nefes verin ve biseplerinizi s\u0131karak\u00a0a\u011f\u0131rl\u0131\u011f\u0131 yukar\u0131ya kald\u0131r\u0131n.\u00a0pista:<\/strong>\u00a0Sadece alt kollar hareket etmeli.<\/li>
    3. Bisepleriniz tamamen kas\u0131lana ve bar omuz seviyesine \u00e7\u0131kana kadar harekete devam edin. Kas\u0131lm\u0131\u015f pozisyonda bir saniye duraklay\u0131n ve biseplerinizi iyice s\u0131k\u0131n.<\/li>
    4. Yava\u015f\u00e7a bar\u0131 ba\u015flang\u0131\u00e7 pozisyonuna geri getirin ve nefes al\u0131n.<\/li>
    5. Repita tantas veces como se recomiende.<\/li><\/ol><\/div>

      la diversificaci\u00f3n:<\/h4><\/div><\/div>