Vos biceps se trouvent le long de l\u2019avant de votre bras et aident \u00e0 plier votre coude et levez le bras. Le renforcement de ce muscle augmentera la d\u00e9finition musculaire de votre bras ainsi que l\u2019aide des activit\u00e9s quotidiennes, comme soulever un b\u00e9b\u00e9 ou porter des courses. Pour d\u00e9terminer le nombre de r\u00e9p\u00e9titions et d\u2019ensembles que vous devez faire lorsque vous travaillez vos biceps, vous devez d\u00e9finir vos objectifs ou votre r\u00e9sultat id\u00e9al de l\u2019exercice.<\/p>\n
Les r\u00e9p\u00e9titions d\u2019exercices varient en fonction de vos objectifs. Moins de repr\u00e9sentants \u00e0 un poids plus \u00e9lev\u00e9 sont utilis\u00e9s pour la construction de la masse biceps, tandis que les repr\u00e9sentants plus \u00e9lev\u00e9s \u00e0 faible poids am\u00e9liorer l\u2019endurance musculaire.<\/p>\n
Le muscle biceps \u00e0 l\u2019avant de votre bras sup\u00e9rieur traverse \u00e0 la fois le coude et l\u2019\u00e9paule. Les exercices d\u2019entra\u00eenement au biceps comprennent souvent des boucles de coude \u00e0 l\u2019aide d\u2019une halt\u00e8re, de poids libres, de bandes de r\u00e9sistance ou de c\u00e2bles.<\/p>\n
Pour am\u00e9liorer votre niveau de forme physique g\u00e9n\u00e9ral, l\u2019American College of Sports Medicine vous recommande de former chaque groupe musculaire, y compris vos biceps, deux \u00e0 trois fois par semaine les jours non cons\u00e9cutifs. Choisissez un exercice et effectuez un ensemble de huit \u00e0 12 r\u00e9p\u00e9titions. Utilisez une r\u00e9sistance comme des poids libres, une machine \u00e0 boucles biceps ou m\u00eame un tube d\u2019exercice. La r\u00e9sistance devrait \u00eatre difficile, mais vous permettre de compl\u00e9ter vos r\u00e9p\u00e9titions avec la forme et la technique appropri\u00e9es.<\/p>\n
La force musculaire est la force externe qu\u2019un muscle ou un groupe sp\u00e9cifique de muscles peut exercer. Si vous voulez obtenir des biceps plus forts, vous devez effectuer des ensembles et des r\u00e9p\u00e9titions qui vous feront d\u00e9fier vos muscles et soulever un poids plus lourd et plus lourd.<\/p>\n
Pour la construction de la masse biceps, effectuer deux \u00e0 six ensembles par exercice biceps pour pas plus de six r\u00e9p\u00e9titions. Il est \u00e9galement important de donner \u00e0 vos biceps suffisamment de temps de repos entre les ensembles afin que vous puissiez continuer \u00e0 soulever lourd. Reposez-vous de deux \u00e0 cinq minutes entre vos ensembles et augmentez le poids si vous pouvez faire plus de six r\u00e9p\u00e9titions. Les s\u00e9ances d\u2019entra\u00eenement en force pour vos biceps ne devraient pas \u00eatre effectu\u00e9es les jours cons\u00e9cutifs.<\/p>\n
Obtenir de gros muscles est la formation pour l\u2019hypertrophie musculaire. Ce terme est d\u00e9fini comme l\u2019\u00e9largissement musculaire qui r\u00e9sulte de l\u2019entra\u00eenement. Bodybuilders sont un groupe d\u2019athl\u00e8tes qui s\u2019entra\u00eenent \u00e0 avoir de grands muscles bien d\u00e9finis.<\/p>\n
Pour gagner la masse de biceps, ex\u00e9cutez trois \u00e0 six s\u00e9ries de six \u00e0 12 r\u00e9p\u00e9titions par exercice. Reposez-vous de 30 \u00e0 90 secondes entre les ensembles et choisissez un poids qui vous permet d\u2019effectuer le nombre recommand\u00e9 de r\u00e9p\u00e9titions tout en d\u00e9fiant vos biceps. L\u2019ajout de taille est difficile et n\u00e9cessitera du temps et de la coh\u00e9rence pour voir les r\u00e9sultats. Pour construire de plus grands muscles, faites votre routine biceps seulement un jour par semaine.<\/p>\n
L\u2019endurance musculaire est la capacit\u00e9 d\u2019un muscle \u00e0 se contracter \u00e0 plusieurs reprises sur une longue p\u00e9riode de temps. Souvent, les gens qui veulent tonifier leurs muscles sans ajouter de train de taille pour l\u2019endurance musculaire. Effectuez un \u00e0 trois sets pour 12 \u00e0 20 r\u00e9p\u00e9titions afin d\u2019am\u00e9liorer l\u2019endurance musculaire.<\/p>\n
Les p\u00e9riodes de repos sont courtes et durent 30 secondes ou moins. La r\u00e9sistance est plus l\u00e9g\u00e8re que ce que vous soulevez pour la force ou l\u2019hypertrophie des biceps, mais elle reste difficile. Si vous pouvez faire plus de 20 r\u00e9p\u00e9titions de boucle, augmentez la r\u00e9sistance.<\/p>\n
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