{"id":11046,"date":"2023-03-20T11:56:46","date_gmt":"2023-03-20T10:56:46","guid":{"rendered":"https:\/\/kevinragonneau.fr\/blog\/?p=11046"},"modified":"2023-04-11T11:38:56","modified_gmt":"2023-04-11T09:38:56","slug":"3-exercices-pour-developper-vos-biceps","status":"publish","type":"post","link":"https:\/\/kevinragonneau.fr\/blog\/3-exercices-pour-developper-vos-biceps","title":{"rendered":"3 exercices pour d\u00e9velopper vos biceps"},"content":{"rendered":"

Les biceps font partie des muscles les plus travaill\u00e9s en musculation. Pour d\u00e9velopper cette partie de vos bras, les adeptes de musculation ont le choix entre diff\u00e9rents types d’exercices. Je vous pr\u00e9sente notamment 3 exercices efficaces pour d\u00e9velopper vos biceps.<\/strong><\/p>\n

 <\/p>\n

Le curl halt\u00e8re debout, un exercice sp\u00e9cial pour d\u00e9velopper les bras<\/h2>\n

Le curl halt\u00e8re debout sur un banc inclin\u00e9 est l’exercice par excellence pour avoir des bras imposants. C’est en effet l’exercice de base pour muscler vos biceps<\/strong>. Il s’agit d’un m\u00e9lange de curl concentr\u00e9 et de curl sur un pupitre. En pratique, ce mouvement est assez simple et particuli\u00e8rement efficace. Il s’agit d’ailleurs d’un exercice que tous les grands f\u00e9rus de sport de force ex\u00e9cuteront dans leurs parcours.<\/p>\n

Cet exercice de barre permet d’isoler le biceps en appliquant une tension plus importante sur le bras. Pour r\u00e9aliser ce travail, tenez-vous debout avec un halt\u00e8re dans la main. Assurez-vous \u00e9galement que le banc est r\u00e9gl\u00e9 \u00e0 un angle d’environ 45 degr\u00e9s. Placez-vous ensuite \u00e0 l’extr\u00e9mit\u00e9 la plus haute du banc, puis posez l’arri\u00e8re de votre bras de mani\u00e8re \u00e0 vous \u00e9tendre jusqu’\u00e0 ce que l’halt\u00e8re touche presque le banc. Contractez votre biceps puis remontez lentement l’halt\u00e8re jusqu’en position haute. R\u00e9p\u00e9tez l’exercice le nombre de fois que vous souhaitez et renouvelez le mouvement avec l’autre main<\/strong>.<\/p>\n

\"exercices<\/p>\n

\u00c0 lire aussi :\u00a0La s\u00e9ance de sport maison la plus efficace pour bruler les graisses (sans mat\u00e9riel) !<\/a><\/strong><\/em><\/p>\n

 <\/p>\n

Le curl halt\u00e8re en prise marteau au pupitre<\/h2>\n

Le curl halt\u00e8re en prise marteau<\/a> est un exercice peu connu, mais particuli\u00e8rement efficace. Il est en effet tr\u00e8s difficile de tricher avec ce type de pratique, car toute la charge est concentr\u00e9e sur le biceps. Ce travail permet de ressentir rapidement le poids des halt\u00e8res sur vos muscles. Le curl halt\u00e8re en prise marteau permet de travailler \u00e0 la fois le biceps brachial (court et long) et le muscle brachio-radial. Il est \u00e9galement important de noter que la tension est pr\u00e9sente tout au long de cet exercice. Assis sur le banc, prenez un halt\u00e8re avec votre main droite et faites-le tourner de mani\u00e8re \u00e0 avoir une prise neutre. Contractez l’avant-bras et r\u00e9alisez un mouvement lent pour monter l’halt\u00e8re le plus haut possible<\/strong>. Redescendez ensuite lentement l’halt\u00e8re \u00e0 la position de d\u00e9part. Ce travail peut \u00e9galement se faire en resserrant l\u00e9g\u00e8rement les mains sans trop les serrer.<\/p>\n

 <\/p>\n

Le curl marteau halt\u00e8res, un exercice de bras tr\u00e8s int\u00e9ressant<\/h2>\n

Le curl marteau avec halt\u00e8res est l’un des meilleurs exercices pour commencer la musculation du bras<\/a> et de l’avant-bras. Cet exercice est sp\u00e9cialement conseill\u00e9 pour gagner en volume au niveau des avant-bras et des biceps. Le curl marteau<\/a> est un exercice relativement simple \u00e0 r\u00e9aliser<\/strong>.<\/p>\n

Le curl marteau avec halt\u00e8res sollicite principalement le biceps brachial ainsi que le brachio-radial\u2026 Comme c’est le cas pour la plupart des exercices de curl<\/strong>, la tension est \u00e0 son maximum au d\u00e9but du mouvement. Pour r\u00e9aliser cet entra\u00eenement, restez debout, les bras positionn\u00e9s le long du corps et les mains en pronation. Fl\u00e9chissez un de vos avant-bras et alternez un bras apr\u00e8s l’autre.<\/p>\n

\u00c0 lire aussi :\u00a0Top 10 des meilleurs mat\u00e9riels de sport \u00e0 la maison<\/a><\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Les biceps font partie des muscles les plus travaill\u00e9s en musculation. Pour d\u00e9velopper cette partie de vos bras, les adeptes de musculation ont le choix entre diff\u00e9rents types d’exercices. Je…<\/p>\n","protected":false},"author":1,"featured_media":11047,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-11046","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sport"},"yoast_head":"\n3 exercices pour d\u00e9velopper vos biceps<\/title>\n<meta name=\"description\" content=\"Les biceps font partie des muscles les plus travaill\u00e9s en musculation. 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