{"id":9610,"date":"2022-06-18T17:18:20","date_gmt":"2022-06-18T17:18:20","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9610"},"modified":"2022-06-18T17:18:21","modified_gmt":"2022-06-18T17:18:21","slug":"you-can-do-this-10-move-arm-workout-at-home-no-weights-required","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/you-can-do-this-10-move-arm-workout-at-home-no-weights-required\/","title":{"rendered":"Vous pouvez faire cet entra\u00eenement de bras \u00e0 10 mouvements \u00e0 la maison – Aucun poids requis"},"content":{"rendered":"

Les exercices traditionnels des bras comme les boucles de biceps et les presses d\u2019\u00e9paule fonctionnent tr\u00e8s bien pour renforcer le haut du corps.but<\/em> ils ont g\u00e9n\u00e9ralement besoin de quelques poids pour obtenir le meilleur avantage. Alors, que se passe-t-il si vous voulez un entra\u00eenement efficace et efficace, sans avoir \u00e0 vous soucier de l\u2019\u00e9quipement (par exemple, lorsque vous voyagez, que vous avez un espace limit\u00e9 ou que vous ne pouvez tout simplement pas vous rendre au gymnase)? Entrez, exercices de bras au poids du corps.<\/p>

Pour info: la force des bras est importante – des bras et des \u00e9paules solides vous aident \u00e0 bouger plus confortablement tout au long de la vie quotidienne, explique Roxie Jones, NASM-CPT, entra\u00eeneur personnel et instructeur SoulCycle.Health.<\/em> Il suffit de penser au nombre de fois que vous ouvrez et fermez les portes, transportez des courses, vous poussez hors du lit ou soulevez une valise dans le compartiment sup\u00e9rieur. Tous ces mouvements se sentiront much<\/em> plus facile si vous avez entra\u00een\u00e9 le haut de votre corps, m\u00eame sans poids.<\/p>

Pousser, tirer et tenir votre propre poids corporel demande un travail s\u00e9rieux et n\u00e9cessite de la force et de la stabilit\u00e9. De plus, si vous d\u00e9butez dans l\u2019entra\u00eenement en force, commencer par des exercices sans \u00e9quipement est la chose la plus intelligente \u00e0 faire. \u00ab\u00a0Je recommande toujours de ma\u00eetriser les exercices de poids corporel avant de passer \u00e0 des poids r\u00e9els\u00a0\u00bb, explique Jones. Il est important de se familiariser avec un exercice et une bonne forme des ongles avant d\u2019ajouter une r\u00e9sistance externe – c\u2019est une strat\u00e9gie infaillible pour \u00e9viter les blessures.<\/p>

Pour vous aider \u00e0 construire le haut de votre corps, essayez ces 10 exercices de bras au poids du corps de Jones. Faites-les dans votre salon, votre chambre d\u2019h\u00f4tel ou partout o\u00f9 vous sentez que vous avez besoin de faire une s\u00e9ance d\u2019entra\u00eenement rapide.<\/p>

L\u2019entra\u00eenement<\/h2>

Faites les exercices de bras ci-dessous \u00e0 tout moment et partout o\u00f9 vous avez assez d\u2019espace pour planer. Ils ciblent tous vos bras, en particulier les triceps, les biceps et les \u00e9paules, mais beaucoup d\u2019entre eux travaillent \u00e9galement vos muscles du tronc, des fessiers, de la poitrine et du dos. (Vos abdominaux definitely <\/em>\u00eatre en feu avec toutes les planches.) Choisissez quatre ou cinq exercices \u00e0 faire en circuit, soit pour le temps (entre 30 et 60 secondes) ou pour les r\u00e9p\u00e9titions (visez 10 \u00e0 12). Compl\u00e9tez l\u2019ensemble du circuit 2 \u00e0 4 fois, en fonction de la dur\u00e9e pendant laquelle vous souhaitez vous entra\u00eener. Si vous \u00eates au gymnase et que vous voulez prendre les poids apr\u00e8s, Jones sugg\u00e8re d\u2019utiliser ces mouvements comme \u00e9chauffement.<\/p>

Trempette tricep<\/h3>
\"arm<\/figure>

<\/a><\/p>

  1. Sit on the floor with knees bent and feet flat. Place hands behind you, elbows bent, wrists underneath shoulders, and fingertips facing in toward body. Straighten arms and lift butt off the floor.<\/li>
  2. Slowly bend elbows to lower body toward the floor.<\/li>
  3. Straighten arms again, using triceps to push yourself up. Repeat.<\/li><\/ol>

    Planche invers\u00e9e<\/h3>
    \"arm<\/figure>

    <\/a><\/p>

    1. Sit on the floor with legs extended in front of you. Place hands slightly behind you, palms on the floor underneath shoulders, fingertips facing in toward body.<\/li>
    2. Press into palms to lift hips and torso off the floor. Keep arms and legs straight and make sure abs and glutes are engaged. Pause for a few seconds.<\/li>
    3. Lower back down to the ground. Repeat.<\/li><\/ol>

      Push-Up excentrique<\/h3>
      \"arm<\/figure>

      <\/a><\/p>

      1. Start in a high plank position with hands flat on the floor about shoulder-width apart, and wrists stacked under shoulders.<\/li>
      2. Keeping body in one long line from shoulders to heels, bend elbows at a 45-degree angle to your body as you take 3-4 seconds to lower toward the floor.<\/li>
      3. With knees on the floor, press through palms to push back up to start.<\/li>
      4. Bring knees up to a high plank and repeat.<\/li><\/ol>

        Tapotement d\u2019\u00e9paule en planches<\/h3>
        \"arm<\/figure>

        <\/a><\/p>

        1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
        2. Tap right hand to left shoulder, then return to start, keeping abs and glutes engaged to keep hips as stable as possible.<\/li>
        3. Repeat, tapping left hand to right shoulder. Continue alternating.<\/li><\/ol>

          Triceps push-up<\/h3>
          \"arm<\/figure>

          <\/a><\/p>

          1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders. Rotate elbows so that the insides face in front of you.<\/li>
          2. Keeping elbows close to your sides and your body in one straight line from shoulders to heels, bend arms behind you and lower to the floor. Maintain a straight line from shoulders to heels. Elbows should squeeze in tight toward body.<\/li>
          3. Press through palms to push back up to start. Repeat.<\/li><\/ol>

            Push-Up \u00e0 lib\u00e9ration de main avec port\u00e9e<\/h3>
            \"arm<\/figure>

            <\/a><\/p>

            1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
            2. Keeping your body in one straight line from shoulders to heels, bend elbows at a 45-degree angle to your body, and lower to the floor with control.<\/li>
            3. Rest chest on the ground and squeeze shoulder blades together to lift hands an inch or two off the floor. Then, reach arms out in front of you.<\/li>
            4. Next, pull elbows back in toward chest and place palms back underneath shoulders.<\/li>
            5. Press through palms to push back up to start. Repeat.<\/li><\/ol>

              Planche de haut en bas<\/h3>
              \"arm<\/figure>

              <\/a><\/p>

              1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
              2. Place right forearm down on the ground, maintaining a plank. Then come down to left forearm and pause in a forearm plank.<\/li>
              3. Press back into right hand, then left hand to return to a high plank. Move as quickly as you can while keeping abs and glutes engaged, hips stable, and a straight line from shoulders to heels.<\/li>
              4. Repeat, alternating which arm you start with each time.<\/li><\/ol>

                Planche avec rang\u00e9e de poids corporel<\/h3>
                \"arm<\/figure>

                <\/a><\/p>

                1. Start in a high plank position with hands flat on the floor about shoulder-width apart, wrists stacked under shoulders.<\/li>
                2. Pull right elbow back so hand reaches chest, engaging the lats (mid-back) as you go. Pause at the top, then place back down on ground.<\/li>
                3. Repeat with left elbow, alternating sides.<\/li><\/ol>

                  Planche lat\u00e9rale d\u2019avant-bras avec rotation<\/h3>
                  \"arm<\/figure>

                  <\/a><\/p>

                  1. Start lying on left side with left elbow stacked underneath left shoulder, forearm on the floor, legs extended and hips and knees stacked. Engage abs and glutes and extend right arm toward the ceiling. Press through left forearm to lift hips toward the ceiling. This is your starting position.<\/li>
                  2. Rotate torso toward the floor as you thread right arm underneath your body.<\/li>
                  3. Rotate back to start, bringing right arm back toward the ceiling. Repeat. Then switch sides.<\/li><\/ol>

                    Superwoman<\/h3>
                    \"arm<\/figure>

                    <\/a><\/p>

                    1. Start lying on stomach, arms and legs extended.<\/li>
                    2. Lift arms, shoulders, chest, and legs off the floor and hold. Squeeze glutes and keep your gaze toward the floor so neck stays neutral.<\/li>
                    3. Then lower back down to the floor. Repeat.<\/li><\/ol> ","protected":false},"excerpt":{"rendered":"

                      Les exercices traditionnels des bras comme les boucles de biceps et les presses d\u2019\u00e9paule fonctionnent tr\u00e8s bien pour renforcer le 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