{"id":15978,"date":"2024-08-23T00:00:37","date_gmt":"2024-08-23T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15978"},"modified":"2024-08-23T14:54:21","modified_gmt":"2024-08-23T14:54:21","slug":"increase-your-arm-strength-by-adding-21s-to-your-bicep-routine","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/increase-your-arm-strength-by-adding-21s-to-your-bicep-routine\/","title":{"rendered":"AUGMENTEZ LA FORCE DE VOS BRAS EN AJOUTANT 21 \u00c0 VOTRE ROUTINE DE BICEPS"},"content":{"rendered":"\n<h5 class=\"wp-block-heading\">Construisez une plus grande artillerie de bras avec ce mouvement de biceps tueur.<\/h5>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/Barbell-Biceps-Curl-Bodybuilder-1109.jpg?w=1109&amp;quality=86&amp;strip=all\" alt=\"Dumbbell-Biceps-Curl-Arm-Exercise\"\/><\/figure>\n\n\n\n<p>Pour vraiment permettre \u00e0 vos&nbsp;<strong>biceps&nbsp;<\/strong>d\u2019atteindre leur plein potentiel, vous devrez peut-\u00eatre commencer \u00e0 ajouter 21 \u00e0 la routine de vos biceps. Le nombre \u00ab 21 \u00bb fait r\u00e9f\u00e9rence au nombre total de r\u00e9p\u00e9titions que vous effectuez dans un ensemble. Cependant, ce \u00ab&nbsp;21&nbsp;\u00bb particulier est divis\u00e9 en trois segments de 7 r\u00e9p\u00e9titions qui ciblent finalement l\u2019ensemble du biceps.<\/p>\n\n\n\n<p><strong>1<sup>St<\/sup>&nbsp;7 Repr\u00e9sentants<\/strong>: Pour les sept premi\u00e8res r\u00e9p\u00e9titions, allez du bas du mouvement jusqu\u2019\u00e0 la moiti\u00e9 du mouvement (avec vos bras \u00e0 un angle de 90 degr\u00e9s et les mains au niveau du coude).<\/p>\n\n\n\n<p><strong>2<sup>Nd<\/sup>&nbsp;7 Repr\u00e9sentants<\/strong>: Aller de la moiti\u00e9 du point jusqu\u2019au sommet de la boucle du biceps (les mains vers le haut pr\u00e8s du niveau des \u00e9paules).<\/p>\n\n\n\n<p><strong>3<sup>Rd<\/sup>&nbsp;7 Repr\u00e9sentants<\/strong>: Commencez par le bas du mouvement et compl\u00e9tez une gamme compl\u00e8te de mouvements jusqu\u2019en haut.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">COMMENT EFFECTUER 21S<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0504\/5357\/7879\/files\/bicep-curl.jpg?v=1604482970\" alt=\"\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li>Tenez-vous debout et attrapez une barre avec une poign\u00e9e sous la main.<\/li><li>Placez vos mains \u00e0 la largeur des \u00e9paules et laissez vos bras pendre vers le sol.<\/li><li>Serrez vos coudes sur les c\u00f4t\u00e9s de votre corps.<\/li><li>Enroulez-vous vers le haut jusqu\u2019\u00e0 ce que vous fassiez un angle de 90 degr\u00e9s au niveau de votre coude.<\/li><li>D\u00e9tendez vos bras jusqu\u2019\u00e0 leur pleine extension et r\u00e9p\u00e9tez six autres boucles atteignant l\u2019angle de 90 degr\u00e9s au niveau de votre coude.<\/li><li>Maintenant, \u00e0 partir du 90 degr\u00e9s \u00e0 la position de votre coude, enroulez le poids jusqu\u2019\u00e0 ce que l\u2019halt\u00e8re soit \u00e0 un \u00e0 deux pouces de votre \u00e9paule.<\/li><li>Abaissez le poids \u00e0 la position du coude \u00e0 90 degr\u00e9s et r\u00e9p\u00e9tez six fois de plus.<\/li><li>Maintenant, laissez vos bras revenir \u00e0 l\u2019extension compl\u00e8te.<\/li><li>Cette fois, courbez vos bras de l\u2019extension compl\u00e8te jusqu\u2019\u00e0 l\u2019extension compl\u00e8te. Continuez \u00e0 curling jusqu\u2019\u00e0 ce que la barre soit \u00e0 environ un \u00e0 deux pouces de votre \u00e9paule.<\/li><li>R\u00e9p\u00e9tez six autres boucles \u00e0 travers cette gamme compl\u00e8te de mouvements pour compl\u00e9ter un total de 21 boucles.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Construisez une plus grande artillerie de bras avec ce mouvement de biceps tueur. Pour vraiment permettre \u00e0 vos&nbsp;biceps&nbsp;d\u2019atteindre leur plein [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15979,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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