{"id":48576,"date":"2020-11-05T10:30:52","date_gmt":"2020-11-05T09:30:52","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=48576"},"modified":"2020-10-13T15:43:35","modified_gmt":"2020-10-13T13:43:35","slug":"developpe-arnold","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/developpe-arnold\/","title":{"rendered":"Le d\u00e9velopp\u00e9 Arnold"},"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\/10\/developpe-arnold.jpg\" alt=\"\" class=\"wp-image-51857\"\/><\/figure>\n\n\n\n<ul><li><strong>Difficult\u00e9 technique:<\/strong>&nbsp;<strong>****<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>Epaules<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>Halt\u00e8res<\/strong><\/li><\/ul>\n\n\n\n<p>Du nom\u00a0de son c\u00e9l\u00e8bre initiateur, Arnold Schwarzenegger, l<strong>e d\u00e9velopp\u00e9 Arnold est un exercice qui sollicite principalement les \u00e9paules<\/strong>. Il se diff\u00e9rencie du d\u00e9velopp\u00e9 militaire classique par l\u2019<strong>adduction des bras<\/strong> qui augmente la contrainte sur les muscles de la ceinture scapulaire. <\/p>\n\n\n\n<h2>Le d\u00e9velopp\u00e9 Arnold pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Bien que d\u00e9di\u00e9 au renforcement des \u00e9paules et principalement de sa partie ant\u00e9rieure (<strong>delto\u00efde ant\u00e9rieur<\/strong>), cet exercice sollicite aussi les <strong>trap\u00e8zes<\/strong> et les <strong>triceps <\/strong>ainsi que la <strong>partie claviculaire des pectoraux<\/strong>. <\/p>\n\n\n\n<p>R\u00e9alis\u00e9 sans appui dorsal, le d\u00e9velopp\u00e9 Arnold exige le <strong>bon gainage de la ceinture abdominale<\/strong>. Par cons\u00e9quent, les muscles profonds, transverses et para-lombaires sont aussi sollicit\u00e9s.\u00a0 <\/p>\n\n\n\n<h2>Comment ex\u00e9cuter le d\u00e9velopp\u00e9 Arnold?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"660\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/10\/02871101-Dumbbell-Arnold-Press-II_Shoulders_medium.png\" alt=\"Technique du d\u00e9velopp\u00e9 Arnold\" class=\"wp-image-51860\"\/><\/figure>\n\n\n\n<p>En position assise avec ou sans dossier, ou debout, l\u2019exercice se r\u00e9alise <strong>avec deux halt\u00e8res. <\/strong><\/p>\n\n\n\n<p>Placer les <strong>halt\u00e8res au niveau des oreilles<\/strong>, les <strong>paumes des mains<\/strong> sont<strong> vers l\u2019avant<\/strong>. Ensuite, en r\u00e9alisant une <strong>pouss\u00e9e verticale, placez-les au-dessus de la t\u00eate en les rapprochant.<\/strong> Une fois que la position haute est obtenue, redescendre au niveau des oreilles. <\/p>\n\n\n\n<p>C\u2019est \u00e0 cet instant que la diff\u00e9rence par rapport au d\u00e9velopp\u00e9 classique survient. Une fois que les coudes ont atteint la position basse, il s\u2019agit de les rapprocher en r\u00e9alisant une <strong>adduction des bras de mani\u00e8re \u00e0 placer les halt\u00e8res sur la partie sup\u00e9rieure des pectoraux<\/strong>. Ensuite, \u00e9cartez les coudes, les halt\u00e8res sont de chaque c\u00f4t\u00e9 de la t\u00eate et d\u00e9veloppez \u00e0 nouveau. <\/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>Besoin de conseils d&rsquo;entrainement?<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<h2><strong>Conseils du coach <\/strong><\/h2>\n\n\n\n<ul><li>Les halt\u00e8res doivent se rapprocher au-dessus de\nla t\u00eate mais les bras ne sont jamais compl\u00e8tement tendus. <\/li><li>Les halt\u00e8res sont l\u2019un \u00e0 c\u00f4t\u00e9 de l\u2019autre quand ils\nsont plac\u00e9s devant, sur la partie haute des pectoraux. <\/li><li>Le dos est droit et la ceinture abdominale est\ngain\u00e9e.<\/li><li>Les pieds sont \u00e9cart\u00e9s pour assurer une bonne\nstabilit\u00e9. <\/li><\/ul>\n\n\n\n<p>Retrouvez les <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/epaules\/\">autres exercices \u00e9paules<\/a><\/strong> ou le <strong><a href=\"\/conseils\/programme-musculation-epaules\/\">programme \u00e9paules<\/a><\/strong> ou pour d\u00e9velopper vos muscles, <strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">tous nos exercices de musculation<\/a> .<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Du nom de son c\u00e9l\u00e8bre initiateur, Arnold Schwarzenegger, le d\u00e9velopp\u00e9 Arnold est un exercice qui sollicite principalement les \u00e9paules. <\/p>\n","protected":false},"author":16,"featured_media":51857,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2175],"tags":[2406,225,1853],"post_theme":[2186],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Conseils pour l&#039;exercice de Musculation le d\u00e9velopp\u00e9 Arnold<\/title>\n<meta name=\"description\" content=\"Le d\u00e9velopp\u00e9 Arnold, comment ex\u00e9cuter cet exercice de musculation particulier qui cible les \u00e9paules. 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