{"id":2453,"date":"2014-05-26T07:47:17","date_gmt":"2014-05-26T05:47:17","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=2453"},"modified":"2020-09-14T12:05:26","modified_gmt":"2020-09-14T10:05:26","slug":"exercices-prendre-volume-bras","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/exercices-prendre-volume-bras\/","title":{"rendered":"6 exercices pour prendre du volume musculaire aux bras"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"678\" height=\"355\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/05\/exercices-prendre-volume-bras-678x355.jpg\" alt=\"Prendre du volume aux bras\" class=\"wp-image-26786\"\/><\/figure><\/div>\n\n\n\n<p><strong>Pour avoir un corps en V et\u00a0des bras d\u00e9velopp\u00e9s et volumineux,\u00a0il ne suffit pas d\u2019acheter un t-shirt Gasp. Encore faut-il le remplir aux bons endroits\u2026<\/strong><br><strong>Pour que la manche de celui-ci moule parfaitement les triceps et les biceps, il va falloir les \u00e9toffer avec quelques mouvements bien sentis. Bient\u00f4t, juste avant l\u2019\u00e9t\u00e9, les manches raccourciront et bient\u00f4t ce sera la plage ! Vous ne pourrez plus cacher vos bras. C&rsquo;est donc le moment id\u00e9al. Comment prendre du volume aux bras? <\/strong><br><strong>Nous avons demand\u00e9 \u00e0 notre ami Luc comment il voyait les choses. <\/strong> <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Faire les muscles qui d\u00e9passent du T-shirt<\/p><\/blockquote>\n\n\n\n<p>Il s\u2019agit d&rsquo;abord de faire des mouvements de base pr\u00e9cis, avec du poids, pour&nbsp;<strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/bras\/triceps\/\">faire grossir les bras au niveau des triceps<\/a> et biceps.<\/strong><br>On a donc demand\u00e9 \u00e0 nos coachs les&nbsp;<strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/bras\/\">programmes d\u2019exercices  pour bras<\/a><\/strong> qu\u2019ils appliquent eux-m\u00eames. Ce sont ceux qu&rsquo;ils utilisent pour <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/bras\/biceps\/\">d\u00e9velopper leurs biceps<\/a> et leurs triceps.<\/strong>&nbsp;Et vu le volume de leurs bras, on peut facilement leur faire confiance\u2026<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nos conseils d&rsquo;exercices pour augmenter le volume des bras<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Nos exercices sp\u00e9cial triceps<\/h3>\n\n\n\n<p>Triceps : comme son nom l\u2019indique, le triceps est divis\u00e9 en trois faisceaux et donc l\u2019id\u00e9al est de le travailler avec trois mouvements maximum:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a href=\"\/conseils\/developpe-couche\/\">D\u00e9velopp\u00e9 couch\u00e9<\/a><\/strong> prise serr\u00e9e barre droite ou barre EZ.<\/li><li><strong>Barre au front<\/strong> (couch\u00e9 sur un banc) avec barre EZ.<\/li><li><strong>Dips<\/strong> \u00e0 la chaise romaine (notre conseil : utilisez une ceinture lest\u00e9e pour ajouter du poids).<\/li><\/ul>\n\n\n\n<p>N\u2019ayez pas peur du poids, plus vous mettez lourd, plus vous aurez des r\u00e9sultats. (gros poids = gros bras).<br>Pour chaque exercice, il faut effectuer <strong>3 s\u00e9ries effectives de 8 r\u00e9p\u00e9titions<\/strong>. Si au bout de 8, votre langue ne touche pas par terre, ajoutez du poids, car c\u2019est que c\u2019est trop l\u00e9ger, selon le fameux \u00ab no pain, no gain \u00bb.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Plus de congestion<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1646\" GTM-data-nom=\"NO PUMP XTREME (420g)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1646-no-pump-xtreme-420g.html#\/925-gout-mojito\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/32288-fit_540\/no-pump-xtreme-420g.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1646-no-pump-xtreme-420g.html#\/925-gout-mojito\" title=\"NO PUMP XTREME (420g)\">\n      NO PUMP XTREME (420g)\n    <\/a>\n          <span class=\"product__price\">29.9 \u20ac<\/span>\n      <span class=\"product__price_old\">39.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">Propulse tes performances avec le NO PUMP XTREME (420GR) Ressens\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1646-no-pump-xtreme-420g.html#\/925-gout-mojito\" title=\"NO PUMP XTREME (420g)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Les exercices pour travailler les biceps<\/h3>\n\n\n\n<p>Biceps : l\u2019id\u00e9al est de le travailler avec trois mouvements maximum:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Curl debout<\/strong> barre droite ou EZ prise serr\u00e9e.<\/li><li><strong>Curls halt\u00e8res<\/strong> debout altern\u00e9 avec rotation en supination.<\/li><li><strong>Tractions<\/strong> en supination<\/li><\/ul>\n\n\n\n<p>Comme pour les triceps, effectuez <strong>3 s\u00e9ries effectives de 8 r\u00e9p\u00e9titions<\/strong> maximum.<br>On parle ici de finitions. \u00c7a ne marchera pas si vous n\u2019avez pas commenc\u00e9 par faire des exercices polyarticulaires qui font travailler tout le haut du corps et les bras. De m\u00eame, il ne faudra pas non plus n\u00e9gliger les \u00e9paules, les pectoraux et le dos pour avoir l\u2019air plus massif avec des muscles volumineux.<\/p>\n\n\n\n<p><strong>Tous ces mouvements sollicitent d\u00e9j\u00e0 les bras. <\/strong>En les ciblant un peu plus, une fois par semaine, cela vous permet de bien les \u00ab localiser \u00bb.<br>La meilleure recette pour avoir de gros bras (ce n\u2019est pas de mettre un t-shirt trop petit pour que le triceps ressorte mieux ! mdr), c\u2019est de \u00ab s\u2019arracher \u00bb \u00e0 l\u2019entrainement et de bien manger.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pour avoir un corps en V et\u00a0des bras d\u00e9velopp\u00e9s et volumineux,\u00a0il ne suffit pas d\u2019acheter un t-shirt Gasp. Encore faut-il le remplir aux bons endroits\u2026Pour que la manche de celui-ci moule parfaitement les triceps et les biceps, il va falloir les \u00e9toffer avec quelques mouvements bien sentis. Bient\u00f4t, juste avant l\u2019\u00e9t\u00e9, les manches raccourciront et [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":26786,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1882],"tags":[145,171,43,48,146,68],"post_theme":[1937],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 exercices biceps pour prendre des bras rapidement : programme biceps<\/title>\n<meta name=\"description\" content=\"Conseils pour des bras volumineux \u2605Des gros muscles qui d\u00e9passent du t-shirt \u2605Programme sp\u00e9cial triceps 3 exercices \u2605Programme sp\u00e9cial biceps 3 exercices\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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