{"id":48205,"date":"2020-06-17T10:30:46","date_gmt":"2020-06-17T08:30:46","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=48205"},"modified":"2020-08-03T11:52:25","modified_gmt":"2020-08-03T09:52:25","slug":"programme-musculation-biceps","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-musculation-biceps\/","title":{"rendered":"Programme de musculation pour les biceps"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/programme-musculation-biceps.jpg\" alt=\"\" class=\"wp-image-48360\"\/><\/figure>\n\n\n\n<p>Envie de gros bras et de biceps plus d\u00e9velopp\u00e9s? Choisissez notre <strong><a href=\"\/conseils\/programme-musculation-bras\/\">programme bras<\/a><\/strong> ou consultez notre page d&rsquo;<strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/bras\/biceps\/\">exercices de musculation consacr\u00e9e aux biceps.<\/a><\/strong><\/p>\n\n\n\n<p>S\u2019agissant d\u2019un petit groupe musculaire il est essentiel pour un programme biceps d\u2019avoir <strong>une routine courte mais tr\u00e8s intense<\/strong>. Le <strong>surentra\u00eenement des biceps<\/strong> est fr\u00e9quent car ils <strong>contribuent aux entra\u00eenements du dos<\/strong> qui sont <strong>r\u00e9alis\u00e9s avec des charges tr\u00e8s lourdes. <\/strong><\/p>\n\n\n\n<p> Vous vous demandez s\u00fbrement quelle est la routine id\u00e9ale pour la musculation des biceps et leur donner enfin le volume souhait\u00e9, la voici. Pr\u00e9parez-vous \u00e0 augmenter votre tour de bras!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les 3 exercices de programme musculation biceps<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Debout avec Barre en Z ou droite : 6 s\u00e9ries <strong>pyramidales<\/strong> 15\/12\/10\/8\/10\/12 r\u00e9p\u00e9titions.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"315\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/27411105-EZ-Barbell-Standing-Wide-Grip-Biceps-Curl_Upper-Arms_small.png\" alt=\"Biceps curl barre z\" class=\"wp-image-48206\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Assis banc 45\u00b0 avec halt\u00e8res &#8211; alternatif ou\nsimultan\u00e9&nbsp;: 4 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"327\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/03181105-Dumbbell-Incline-Curl_Upper-Arms_small.png\" alt=\"Curl assis altern\u00e9 au banc inclin\u00e9\" class=\"wp-image-48207\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Cadre <strong>crucifix&nbsp;: <\/strong> 4 s\u00e9ries de 12 \u00e0 15 r\u00e9p\u00e9titions.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"240\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/16361105-Cable-Overhead-Curl_Upper-Arms_small.png\" alt=\"Curl cadre crucifix\" class=\"wp-image-48208\"\/><\/figure><\/div>\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> Envie d&rsquo;un coaching pour cibler tes biceps? <\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Les 4 conseils pour le volume des biceps<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>L\u2019utilisation de la barre en Z permet de limiter\nla contrainte sur les poignets et par cons\u00e9quent favorise l\u2019utilisation de\ncharges plus lourdes.<\/li><li>Il est essentiel de travailler les biceps dans\nleur amplitude maximum pour obtenir un muscle plein.<\/li><li>Restez gain\u00e9 \u00e0 tout moment et ne vous servez pas\ndu dos pour assister le travail des biceps.<\/li><li><strong>L\u2019intensit\u00e9<\/strong>\n\u00e0 laquelle vous travaillez les biceps est d\u00e9terminante pour leur d\u00e9veloppement.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Conclusion&nbsp;:<\/h3>\n\n\n\n<p>Les biceps sont de <strong>petits muscles<\/strong> qui, bien travaill\u00e9s, peuvent <strong>atteindre des volumes cons\u00e9quents<\/strong>. Des <strong>s\u00e9ances courtes et tr\u00e8s intenses<\/strong> vont les faire grossir et augmenter leur volume. Fortement sollicit\u00e9s pendant les <strong>routines d\u00e9di\u00e9es au dos<\/strong>, pensez \u00e0 ne pas les surentra\u00eener, en respectant les temps de r\u00e9cup\u00e9ration.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Envie de gros bras et de biceps plus d\u00e9velopp\u00e9s? Choisissez notre programme bras ou consultez notre page d&rsquo;exercices de musculation consacr\u00e9e aux biceps. S\u2019agissant d\u2019un petit groupe musculaire il est essentiel pour un programme biceps d\u2019avoir une routine courte mais tr\u00e8s intense. Le surentra\u00eenement des biceps est fr\u00e9quent car ils contribuent aux entra\u00eenements du dos [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":48360,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2163],"tags":[2313,2312,2314,2316],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme de musculation pour cibler et d\u00e9velopper les biceps<\/title>\n<meta name=\"description\" content=\"Programme de musculation sp\u00e9cialement con\u00e7u pour cibler et d\u00e9velopper les biceps, compos\u00e9 de 3 exercices de choix r\u00e9serv\u00e9s aux biceps\" \/>\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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