{"id":47294,"date":"2020-06-11T15:30:15","date_gmt":"2020-06-11T13:30:15","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47294"},"modified":"2021-09-30T12:17:56","modified_gmt":"2021-09-30T10:17:56","slug":"programme-musculation-bras","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-musculation-bras\/","title":{"rendered":"Programme musculation pour les bras"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/programme-musculation-bras.jpg\" alt=\"\" class=\"wp-image-47768\"\/><\/figure>\n\n\n\n<p>Qui ne r\u00eave pas d&rsquo;un programme pour avoir de gros bras? Voici nos conseils pour savoir <strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/bras\/\">comment bien se muscler les bras<\/a><\/strong> de mani\u00e8re efficace. <\/p>\n\n\n\n<p>S\u2019agissant de petits groupes musculaires, pour ce programme bras musculation, les routines doivent \u00eatre courtes et intenses. <\/p>\n\n\n\n<p><strong>15 \u00e0 20 minutes<\/strong> <strong>par muscle <\/strong>suffisent, <strong>2 fois par semaine<\/strong> maximum. <\/p>\n\n\n\n<p>Quel programme pour se muscler les bras?  Le triceps \u00e9tant un muscle plus volumineux que le biceps, il peut \u00eatre sollicit\u00e9 davantage. Nous pouvons donc cr\u00e9er une routine de 3 <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/bras\/triceps\/\">exercices pour les triceps<\/a><\/strong> et 2 <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/bras\/biceps\/\">exercices pour les biceps<\/a><\/strong>. <\/p>\n\n\n\n<h2>Programme bras pour les hommes :<\/h2>\n\n\n\n<h3>Exercices pour les triceps :&nbsp; <\/h3>\n\n\n\n<p>Barre EZ front couch\u00e9: Allong\u00e9 sur un banc, pieds au sol, en position de d\u00e9part bras tendus devant vous, ramenez la barre vers le front en ne bougeant que les avant-bras.  <br><strong>4 \u00e0 6 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"213\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/17481105-EZ-Bar-Lying-Close-Grip-Triceps-Extension-Behind-Head_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-47296\"\/><\/figure><\/div>\n\n\n\n<p>Poulie haute barre en pronation: debout face \u00e0 la poulie saisissez la barre , coudes pli\u00e9s et tirez-la vers le bas lors de l&rsquo;extension des coudes, en gardant les coudes coll\u00e9s.<\/p>\n\n\n\n<p><strong>4 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"355\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/16051105-Cable-Triceps-Pushdown-SZ-bar_Upper-arms_small.png\" alt=\"\" class=\"wp-image-47298\"\/><\/figure><\/div>\n\n\n\n<p>Poulie haute corde prise neutre:  debout, pieds \u00e9cart\u00e9s de la largeur des hanches, saisissez la corde et tirez vers le bas, lors de l&rsquo;extension des coudes, coudes serr\u00e9s le long du corps.<\/p>\n\n\n\n<p><strong>4 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"334\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/02001105-Cable-Pushdown-with-rope-attachment_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-47297\"\/><\/figure><\/div>\n\n\n\n<h3>Exercices pour les biceps : &nbsp;&nbsp;&nbsp;&nbsp; <\/h3>\n\n\n\n<p>Curl barre EZ: Debout au pupitre, bras largeur des \u00e9paules, saisissez la barre en supination et effectuez des curl \u00e0 la barre EZ, sans d\u00e9coller les coudes.<\/p>\n\n\n\n<p><strong>4 \u00e0 6 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"403\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/04541105-EZ-Barbell-Spider-Curl_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-47299\"\/><\/figure><\/div>\n\n\n\n<p>Curl assis halt\u00e8res banc 90\u00b0: Assis sur un banc, bras parall\u00e8les, appuy\u00e9s au pupitre, un halt\u00e8re dans chaque main, pliez les bras en remontant vers votre front.<\/p>\n\n\n\n<p><strong>4 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"330\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/04021105-Dumbbell-Seated-Preacher-Curl_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-47300\"\/><\/figure><\/div>\n\n\n\n<h2>Programme bras femme<\/h2>\n\n\n\n<h3>3 exercices pour muscler les triceps\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/h3>\n\n\n\n<p>Poulie haute barre en pronation: Saisissez la barre et descendez vers le bas \u00e0 l&rsquo;extension des coudes, coudes coll\u00e9s au corps.<\/p>\n\n\n\n<p><strong>4 s\u00e9ries de 12 \u00e0 15 r\u00e9p\u00e9titions.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"351\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/22491105-Cable-Triceps-Pushdown-V-bar-female_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-47302\"\/><\/figure><\/div>\n\n\n\n<p>Dips entre 2 bancs ou pieds au sol : En appui sur un banc ou entre deux bancs, descendre le plus bas possible \u00e0 la force des triceps et remonter en amplitude compl\u00e8te.<\/p>\n\n\n\n<p><strong>4 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"275\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/25461105-Bench-dip-on-floor-female_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-47303\"\/><\/figure><\/div>\n\n\n\n<p>Kick Back un halt\u00e8re: En appui sur une jambe fl\u00e9chie, main oppos\u00e9e sur le genou, tenez l&rsquo;halt\u00e8re coude pli\u00e9 et tendez le bras en extension compl\u00e8te dans l&rsquo;alignement de votre \u00e9paule.<\/p>\n\n\n\n<p><strong>4 s\u00e9ries de 12 \u00e0 15 r\u00e9p\u00e9titions.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"278\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/23731105-Dumbbell-One-Arm-Kickback-female_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-47304\"\/><\/figure><\/div>\n\n\n\n<h3>2 exercices pour muscler les biceps<\/h3>\n\n\n\n<p>Curl barre EZ : Saisir la barre EZ, bras tendus en supination et pliez les coudes en remonant la barre vers le haut, coudes coll\u00e9s au corps.<\/p>\n\n\n\n<p><strong>4 s\u00e9ries de 12 \u00e0 15 r\u00e9p\u00e9titions.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"343\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/22381105-EZ-Barbell-Curl-female_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-47305\"\/><\/figure><\/div>\n\n\n\n<p>Curl inclin\u00e9 assis halt\u00e8res banc 45\u00b0:  Assis au banc, bras parall\u00e8les pos\u00e9s sur le banc inclin\u00e9, saisissez les halt\u00e8res en supination, fl\u00e9chissez les bras et remontez vers le front, coudes en contact avec le banc.<\/p>\n\n\n\n<p><strong>4 s\u00e9ries de 12 \u00e0 15 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"347\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/23851105-Dumbbell-Preacher-Curl-female_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-47306\"\/><\/figure><\/div>\n\n\n\n<h2>Les 5 conseils pour le succ\u00e8s<\/h2>\n\n\n\n<ul><li>Faites 5 minutes d\u2019\u00e9chauffement des bras au rameur ou avec des poids l\u00e9gers en flexion et extension maximum.<\/li><li>Ajustez les poids pour travailler dans la zone d\u2019intensit\u00e9 id\u00e9ale.<\/li><li>Respectez la dur\u00e9e de l\u2019entrainement \u2013 15 minutes pour les biceps et 20 pour les triceps maximum.<\/li><li>Consommez une <strong>bonne source de prot\u00e9ines<\/strong> chaque jour pour une bonne r\u00e9cup\u00e9ration musculaire.<\/li><li>L\u2019alimentation joue un r\u00f4le important pour une bonne r\u00e9cup\u00e9ration des muscles.  Pensez donc \u00e0 avoir un <strong><a href=\"https:\/\/www.fitadium.com\/4-proteines\">apport de prot\u00e9ines r\u00e9gulier<\/a><\/strong> pour que vos bras puissent se tonifier voire se d\u00e9velopper.  <\/li><li>Mangez \u00e9quilibr\u00e9 en \u00e9vitant les <strong>sucres<\/strong> et les <strong>mauvaises graisses <\/strong>de mani\u00e8re \u00e0 \u00e9liminer les exc\u00e9dents de graisse recouvrant vos bras et \u00e0 gagner en d\u00e9finition.<\/li><\/ul>\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>Faites-vous accompagner par un pro<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<h2>Notes du coach:<\/h2>\n\n\n\n<p>Avant d\u2019effectuer la routine \u00e0 la bonne intensit\u00e9 <strong>pensez \u00e0 vous \u00e9chauffer <\/strong>en faisant <strong>quelques s\u00e9ries tr\u00e8s l\u00e9g\u00e8res<\/strong> ou <strong>un peu de rameur<\/strong>. <\/p>\n\n\n\n<p>Restez dans la fourchette <strong>8 \u00e0 12<\/strong> <strong>reps<\/strong> pour le programme musculation homme bras et <strong>12 \u00e0 15<\/strong> pour le programme musculation femme bras. Si vous pouvez d\u00e9passer la fourchette haute c\u2019est que le poids est trop l\u00e9ger, \u00e0 l\u2019inverse si vous n\u2019atteignez pas la fourchette basse c\u2019est que la charge est trop lourde. Vous pouvez <strong>ajuster les poids<\/strong> \u00e0 chaque s\u00e9rie pour <strong>maintenir une bonne intensit\u00e9. <\/strong><\/p>\n\n\n\n<p>Pour le travail des Dips, si la position entre 2 bancs est\ntrop difficile au d\u00e9but, posez les pieds au sol pour diminuer l\u2019effort des\ntriceps. Pensez \u00e0 toujours garder les coudes serr\u00e9s derri\u00e8re vous. <\/p>\n\n\n\n<p>Suivez ce programme musculation gros bras pendant plusieurs semaines. Pour la <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/bras\/avant-bras\/\">musculation des avant-bras<\/a><\/strong>, reportez-vous \u00e0 nos autres exercices.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qui ne r\u00eave pas d&rsquo;un programme pour avoir de gros bras? Voici nos conseils pour savoir comment bien se muscler les bras de mani\u00e8re efficace. S\u2019agissant de petits groupes musculaires, pour ce programme bras musculation, les routines doivent \u00eatre courtes et intenses. 15 \u00e0 20 minutes par muscle suffisent, 2 fois par semaine maximum. Quel [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":47768,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2163,2164],"tags":[2284,2283,2282],"post_theme":[1943],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme musculation pour les bras<\/title>\n<meta name=\"description\" content=\"Un programme bras efficace: les meilleurs exercices homme et femme pour entrainer ses bras vus et expliqu\u00e9s par nos coachs\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-bras\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programme musculation pour 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