{"id":51054,"date":"2020-12-08T15:30:25","date_gmt":"2020-12-08T14:30:25","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=51054"},"modified":"2020-12-08T09:36:20","modified_gmt":"2020-12-08T08:36:20","slug":"curl-banc-incline","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/curl-banc-incline\/","title":{"rendered":"Le curl sur banc inclin\u00e9"},"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\/11\/curls-inclines.jpg\" alt=\"curl inclin\u00e9\" class=\"wp-image-52094\"\/><\/figure>\n\n\n\n<p><br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> <strong>Difficult\u00e9 technique:&nbsp;**<\/strong> <\/li><li><strong>Zone:&nbsp;biceps<\/strong><\/li><li> <strong>\u00c9quipement: halt\u00e8res<\/strong> <\/li><\/ul>\n\n\n\n<p>Les <strong>biceps<\/strong> sont des muscles qui sont plac\u00e9s sur la <strong>partie ant\u00e9rieure du bras <\/strong>qui permettent la<strong> flexion du coude.<\/strong> Compos\u00e9s d\u2019une <strong>longue portion<\/strong> et d\u2019une <strong>courte portion<\/strong>, il est possible de cibler davantage l\u2019un ou l\u2019autre faisceau en fonction de la position du bras par rapport au buste. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Le curl inclin\u00e9, pour quels groupes musculaires?<\/strong><\/h2>\n\n\n\n<p>Lors de l\u2019ex\u00e9cution des<strong> curls sur banc inclin\u00e9<\/strong> c\u2019est la<strong> courte portion du biceps qui est la plus sollicit\u00e9e<\/strong>. Cette partie se situe en avant et l\u00e9g\u00e8rement \u00e0 l\u2019int\u00e9rieur du bras. C\u2019est elle qui est le <strong>point culminant du biceps<\/strong> quand celui-ci est contract\u00e9 (flexion du coude). De mani\u00e8re g\u00e9n\u00e9rale, la courte et la longue portions se r\u00e9partissent l\u2019effort avec une participation importante de l\u2019avant-bras. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment ex\u00e9cuter\nles curls sur banc inclin\u00e9&nbsp;?<\/strong><\/h2>\n\n\n\n<p>Choisir un <strong>banc<\/strong> avec le dossier ajustable et l&rsquo;incliner \u00e0 <strong>45<\/strong>\u00b0. <\/p>\n\n\n\n<p>Assis, le <strong>dos en appui<\/strong> sur le dossier, saisir les halt\u00e8res et placer les <strong>bras perpendiculairement au sol<\/strong>. Dans cette position la <strong>sensation d\u2019\u00e9tirement du biceps est perceptible. <\/strong><\/p>\n\n\n\n<p>Cet exercice peut s\u2019ex\u00e9cuter de fa\u00e7on alternative (<strong>un bras apr\u00e8s l\u2019autre<\/strong>) <strong>ou <\/strong>simultan\u00e9e (<strong>les deux bras en m\u00eame temps<\/strong>). <\/p>\n\n\n\n<p>Lors de la <strong>position basse<\/strong>, la <strong>prise est neutre<\/strong> (marteau). Ensuite, il s\u2019agit de fl\u00e9chir le coude en le gardant l\u00e9g\u00e8rement en arri\u00e8re du buste tout en r\u00e9alisant une <strong>rotation externe du poignet.<\/strong> Cela favorise une <strong>plus grande contraction du biceps. <\/strong><\/p>\n\n\n\n<p>Puis, <strong>redescendre en position initiale<\/strong> avant de r\u00e9aliser une autre r\u00e9p\u00e9tition. En position basse, le bras est presque tendu mais <strong>ne rel\u00e2che pas compl\u00e8tement la tension sur le biceps. <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"720\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/11\/03151301-Dumbbell-Incline-Biceps-Curl_Upper-Arms_720.gif\" alt=\"\" class=\"wp-image-52095\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conseils du coach <\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Placer le dossier du banc \u00e0 45\u00b0 et positionner le dos \u00e0 plat sur le dossier. <\/li><li>Les bras doivent \u00eatre perpendiculaires au sol en d\u00e9but d\u2019ex\u00e9cution.<\/li><li>R\u00e9aliser le mouvement en simultan\u00e9 permet de limiter les contraintes au niveau du dos.<\/li><li>En montant, faire une rotation externe du poignet pour augmenter la contraction du biceps.<\/li><li>Redescendre les bras presque tendus sans rel\u00e2cher la tension du biceps. <\/li><\/ul>\n\n\n\n<p>Retrouvez les <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/bras\/biceps\/\">autres exercices biceps<\/a><\/strong> ou le <strong><a href=\"\/conseils\/programme-musculation-bras\/\">programme bras<\/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>Lors de l\u2019ex\u00e9cution des curls sur banc inclin\u00e9 c\u2019est la courte portion du biceps qui est la plus sollicit\u00e9e. <\/p>\n","protected":false},"author":16,"featured_media":52094,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2163],"tags":[145,2418,1853],"post_theme":[2186],"class_list":null,"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 curl au banc inclin\u00e9<\/title>\n<meta name=\"description\" content=\"Le curl au banc inclin\u00e9, comment ex\u00e9cuter cet exercice de musculation particulier qui cible les biceps. 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