{"id":46558,"date":"2021-06-03T12:00:04","date_gmt":"2021-06-03T10:00:04","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=46558"},"modified":"2021-06-01T10:11:05","modified_gmt":"2021-06-01T08:11:05","slug":"3-exercices-pour-tonifier-les-bras","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/beaute\/minceur\/3-exercices-pour-tonifier-les-bras","title":{"rendered":"3 exercices pour tonifier les bras"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><h2><strong>Un plaisir, pas une contrainte<\/strong><\/h2>\n<p>Beaucoup de farniente, trop peu de sport ? Il est temps de penser \u00e0 retonifier vos bras. Force est de constater que d\u00e8s la cinquantaine, ils ont naturellement tendance \u00e0 perdre de leur tonicit\u00e9, de leur volume. Raison de plus pour ne pas les oublier. Avec des s\u00e9ances r\u00e9guli\u00e8res de fitness. Comptez sur un mois pour constater les premiers effets positifs.<\/p>\n<h2><strong>Quels muscles sont concern\u00e9s\u00a0?<\/strong><\/h2>\n<p>Pour redonner du tonus \u00e0 vos bras, deux cat\u00e9gories de muscles entrent en jeu. Les biceps, les muscles du dessus du bras, \u00e0 affiner sans pour autant vous donner des bras de culturiste. Et les triceps, dispos\u00e9s sur le dessous, \u00e0 cibler pour \u00e9viter l\u2019effet aile de chauve-souris, trop souvent pr\u00e9sent.<\/p>\n<h2><strong>Le top 3 des exercices pour tonifier les bras<\/strong><\/h2>\n<ul>\n<li><strong>Les moulinets<\/strong><\/li>\n<\/ul>\n<p>L\u2019exercice le plus simple \u00e0 r\u00e9aliser. Il ne n\u00e9cessite aucun \u00e9quipement et peut se pratiquer partout.<br \/>\nPour d\u00e9buter, \u00e9cartez un peu les jambes pour avoir plus d\u2019\u00e9quilibre. Placez vos bras bien \u00e0 l\u2019horizontale, les paumes vers le bas et r\u00e9alisez des moulinets en gardant bien la pause, le dos droit. Changez ensuite en tournant les paumes vers le haut. Les s\u00e9ances seront de 30 secondes.<\/p>\n<p>Les moulinets, bien r\u00e9alis\u00e9s, vont renforcer \u00e0 la fois vos bras mais aussi les \u00e9paules, les biceps ou les dorsaux.<br \/>\nCet extrait de la cha\u00eene Youtube de Lauda Day Fit vous montre comment travailler vos bras efficacement\u00a0:<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/1falX-nelgY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<ul>\n<li><strong>La planche<\/strong><\/li>\n<\/ul>\n<p>L\u2019exercice de la planche (appel\u00e9 aussi gainage) constitue une excellente fa\u00e7on de tonifier les bras. Et leur redonner la musculation n\u00e9cessaire \u00e0 un beau galbe. Inutile de pratiquer la planche comme un exercice de vitesse. Prenez votre temps, pour r\u00e9aliser correctement les mouvements et \u00e9viter les blessures.<br \/>\nPour la position de d\u00e9part, vos bras doivent \u00eatre align\u00e9s sur vos \u00e9paules, votre corps doit rester horizontal et vos pieds seront joints ou align\u00e9s sur votre bassin. Le but est de descendre en gardant la pose.<br \/>\nLa planche va vous permettre de muscler vos bras en profondeur. Pour vous aider \u00e0 adopter la bonne posture, aidez-vous de cette vid\u00e9o extraite de la cha\u00eene Youtube Belle et sportive.<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/vrK_-F4_vqA\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<ul>\n<li><strong>Les dips triceps<\/strong><\/li>\n<\/ul>\n<p>Sous ce nom abscons se cache un exercice destin\u00e9 \u00e0 renforcer l\u2019arri\u00e8re des bras (souvent oubli\u00e9) et les \u00e9paules, autre partie corporelle qui ajoute \u00e0 la s\u00e9duction du corps f\u00e9minin.<br \/>\nEn prenant appui sur une chaise ou un petit muret si vous \u00eates en ext\u00e9rieur, vous faites descendre votre corps en plusieurs s\u00e9ances successives. Avec vos mains servant d\u2019appui. Pour la r\u00e9ussite de l\u2019exercice, le corps doit rester bien parall\u00e8le \u00e0 la chaise ou au mur. La descente doit se faire de fa\u00e7on contr\u00f4l\u00e9e pour garantir l\u2019effet recherch\u00e9 sur les bras.<\/p>\n<p>Comme le d\u00e9montre cette vid\u00e9o extraite de la cha\u00eene Youtube Femme fitness<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/p7_bGeqUVSY\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span>Un plaisir, pas une contrainte Beaucoup de farniente, trop peu [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":46560,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[1117],"tags":[],"class_list":["post-46558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-minceur"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 exercices pour tonifier les bras - Fifty &amp; Me MAGAZINE<\/title>\n<meta name=\"description\" content=\"Comment tonifier les bras ? 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