{"id":14478,"date":"2021-07-19T03:46:37","date_gmt":"2021-07-19T03:46:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14478"},"modified":"2021-07-20T15:37:59","modified_gmt":"2021-07-20T15:37:59","slug":"how-to-properly-perform-the-spider-curl-exercise","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/how-to-properly-perform-the-spider-curl-exercise\/","title":{"rendered":"COMMENT EFFECTUER CORRECTEMENT L\u2019EXERCICE SPIDER CURL"},"content":{"rendered":"<\/p>\n

Isolez vos biceps pour une meilleure d\u00e9finition avec cette variation de boucle unique.<\/p>\n

\"\"<\/figure>\n

La construction d\u2019une plus grande paire de biceps n\u00e9cessite g\u00e9n\u00e9ralement des boucles relativement lourdes, soit avec un halt\u00e8re ou des halt\u00e8res. Mais un ensemble de bras cisel\u00e9s ainsi que massifs doivent \u00eatre entra\u00een\u00e9s avec une vari\u00e9t\u00e9 d\u2019exercices – certains grands mouvements et certains mouvements de d\u00e9tail. Voici l\u2019un de ces derniers: la boucle d\u2019araign\u00e9e. Faites-le comme un exercice de finition dans votre entra\u00eenement de bras pour un travail d\u2019isolement strict qui fera \u00e9clater votre biceps.<\/p>\n

POSITION DE D\u00c9PART: BRAS SUSPENDUS DIRECTEMENT VERS LE SOL, ENTI\u00c8REMENT \u00c9TENDUS<\/strong><\/h3>\n
    \n
  1. Bras suspendus directement vers le bas vers le fl oor, enti\u00e8rement \u00e9tendu Maigre vers l\u2019avant sur un banc de boucle d\u2019araign\u00e9e (comme indiqu\u00e9) ou le c\u00f4t\u00e9 sans banc d\u2019un appareil de boucle de pr\u00e9dicateur.<\/li>\n
  2. Tenez un halt\u00e8re avec vos bras \u00e9tendus et vos triceps en contact avec le coussinet inf\u00e9rieur.<\/li>\n
  3. Le coussinet sup\u00e9rieur doit \u00eatre bien ajust\u00e9 dans vos aisselles<\/li>\n<\/ol>\n

    POSITION D\u2019ARRIV\u00c9E – COUDES PLIANTS EN POSITION HAUTE D\u2019UNE BOUCLE<\/strong><\/h3>\n
      \n
    1. En gardant le haut de vos bras immobiles, enroulez le poids aussi haut que possible.<\/li>\n
    2. En haut de la r\u00e9p\u00e9tition, pressez votre biceps fort, puis abaissez lentement jusqu\u2019\u00e0 la position de d\u00e9part.<\/li>\n
    3. Effectuer les r\u00e9p\u00e9titions \u00e0 un tempo contr\u00f4l\u00e9; cela ne devrait pas \u00eatre un mouvement balistique.<\/li>\n<\/ol>\n

      CONSEILS RAPIDES<\/strong><\/h3>\n
      \"\"<\/figure>\n
        \n
      1. Quand le faire: Tard dans votre s\u00e9ance d\u2019entra\u00eenement du biceps (apr\u00e8s des boucles d\u2019halt\u00e8res et \/ ou d\u2019halt\u00e8res plus lourdes).<\/li>\n
      2. O\u00f9 il frappe: T\u00eate courte du biceps<\/li>\n
      3. Combien faire: 3 s\u00e9ries, 10-12 r\u00e9p\u00e9titions<\/li>\n<\/ol>\n

        \n","protected":false},"excerpt":{"rendered":"

        Isolez vos biceps pour une meilleure d\u00e9finition avec cette variation de boucle unique. La construction d\u2019une plus grande paire de 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