{"id":4794,"date":"2019-01-20T21:00:20","date_gmt":"2019-01-20T20:00:20","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4794"},"modified":"2019-03-24T23:16:01","modified_gmt":"2019-03-24T22:16:01","slug":"curl-concentre-exercice-isolation-biceps","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2019\/01\/20\/curl-concentre-exercice-isolation-biceps\/","title":{"rendered":"Le Curl Concentr\u00e9 &#8211; Isolation des biceps"},"content":{"rendered":"<p>Le curl concentr\u00e9 ou curl en concentration est un excellent exercice de musculation pour augmenter la masse du biceps. Bien que le triceps soit plus important dans la plupart des sports, un biceps fort est n\u00e9cessaire pour \u00e9quilibrer le d\u00e9veloppement musculaire et la force des deux c\u00f4t\u00e9s du bras. Vous pourrez inclure cet exercice de musculation des biceps dans une <a target=\"_blank\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/\" rel=\"noopener\">s\u00e9ance dos\/biceps<\/a> ou dans un entrainement d\u00e9di\u00e9 aux bras (<a target=\"_blank\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/09\/programme-supersets-biceps-triceps\/\" rel=\"noopener\">biceps\/triceps<\/a>).<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2019\/01\/20\/curl-concentre-exercice-isolation-biceps\/#Execution_du_curl_concentre\" >Ex\u00e9cution du curl concentr\u00e9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2019\/01\/20\/curl-concentre-exercice-isolation-biceps\/#Conseils_dentrainement_pour_le_curl_concentre\" >Conseils d&rsquo;entra\u00eenement pour le curl concentr\u00e9<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2019\/01\/20\/curl-concentre-exercice-isolation-biceps\/#Principaux_muscles_sollicites_par_le_curl_concentre\" >Principaux muscles sollicit\u00e9s par le curl concentr\u00e9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2019\/01\/20\/curl-concentre-exercice-isolation-biceps\/#Action_musculaire_et_articulaire_du_curl_concentre\" >Action musculaire et articulaire du curl concentr\u00e9<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Execution_du_curl_concentre\"><\/span>Ex\u00e9cution du curl concentr\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4796 aligncenter\" title=\"curl concentr\u00e9 halt\u00e8res - exercice biceps\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2019\/03\/curl-concentr\u00e9-halt\u00e8res-exercice-biceps.png\"\" alt=\"curl concentr\u00e9 halt\u00e8res - exercice biceps\" width=\"700\" height=\"298\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2019\/03\/curl-concentr\u00e9-halt\u00e8res-exercice-biceps.png 990w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2019\/03\/curl-concentr\u00e9-halt\u00e8res-exercice-biceps-300x128.png 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2019\/03\/curl-concentr\u00e9-halt\u00e8res-exercice-biceps-768x327.png 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2019\/03\/curl-concentr\u00e9-halt\u00e8res-exercice-biceps-820x349.png 820w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>Assis au bord d&rsquo;un banc, jambes \u00e9cart\u00e9es et pied \u00e0 plat sur le sol.<\/li>\n<li>Pour commencer \u00e0 travailler votre biceps droit, penchez-vous en avant et placez votre coude gauche ou votre main sur votre cuisse droite en appui. Placez votre triceps droit contre l&rsquo;int\u00e9rieur de votre cuisse droite.<\/li>\n<li>Prenez un halt\u00e8re dans votre main droite, prise en supination et commencez avec le coude l\u00e9g\u00e8rement fl\u00e9chi.<\/li>\n<li>Inspirez et maintenez votre souffle en montant l&rsquo;halt\u00e8re jusqu&rsquo;\u00e0 ce qu&rsquo;il touche pratiquement votre poitrine.<\/li>\n<li>Expirez l\u00e9g\u00e8rement d\u00e8s que vous avez pass\u00e9 le point d\u00e9licat.<\/li>\n<li>Marquez une pause, puis expirez compl\u00e8tement en revenant vers la position de d\u00e9part tout en contr\u00f4lant la charge.<\/li>\n<li>Concentrez-vous sur la flexion du bras en utilisant seulement le biceps et sans bouger le haut du corps.<\/li>\n<li>Une fois le nombre de r\u00e9p\u00e9titions effectu\u00e9 avec un bras, changez de c\u00f4t\u00e9.<\/li>\n<\/ul>\n<p>Pour varier et obtenir une plus grande sollicitation du biceps, <strong>commencez en position neutre et passez en supination<\/strong> (tournez votre paume vers le haut) en fl\u00e9chissant l&rsquo;avant-bras. Faites le mouvement inverse en redescendant la charge pour revenir vers la position de d\u00e9part. Le curl en concentration est un excellent exercice pour augmenter le volume du biceps. Cet exercice d&rsquo;isolation permet le contr\u00f4le du mouvement dans son amplitude, sa vitesse et sa rectitude.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conseils_dentrainement_pour_le_curl_concentre\"><\/span>Conseils d&rsquo;entra\u00eenement pour le curl concentr\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Les curls concentr\u00e9s assis sont <strong>tr\u00e8s efficace pour isoler le biceps<\/strong>, lequel doit \u00eatre bien maintenu en place, serr\u00e9 contre la cuisse. Pour isoler diff\u00e9remment, il est possible d&rsquo;avoir une <strong>position plus serr\u00e9e ou plus large<\/strong> afin de mettre un <strong>plus grand stress sur la partie externe ou interne<\/strong> du biceps. (Prise plus serr\u00e9e en pla\u00e7ant le bras plus pr\u00e8s ou plus loin du corps).<br \/>\nPour accentuer l&rsquo;implication du muscle, maintenez le coude du bras qui travaille en place, en appuyant tout le temps votre triceps contre votre cuisse.<br \/>\nInspirez (environ 70% de votre maximum) et maintenez votre respiration en montant la charge. Cela vous aidera \u00e0 stabiliser votre buste, \u00e0 garder une bonne position pour faire le mouvement et \u00e0 utiliser des charges plus lourdes.<\/p>\n<p>Pour placer un <strong>plus grand stress sur les trois muscles<\/strong> (biceps brachial, brachial ant\u00e9rieur et long supinateur), <strong>utilisez une prise neutre<\/strong>, paumes tourn\u00e9es vers le corps.<br \/>\nPour varier et obtenir une plus grande sollicitation du biceps, commencez en position neutre et passez en supination (tournez votre paume vers le haut) en fl\u00e9chissant l&rsquo;avant bras. Faites le mouvement inverse en redescendant la charge pour revenir vers la position de d\u00e9part.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Principaux_muscles_sollicites_par_le_curl_concentre\"><\/span>Principaux muscles sollicit\u00e9s par le curl concentr\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Le curl concentr\u00e9 <strong>met en action l&rsquo;ensemble des muscles du biceps<\/strong>\u00a0(biceps brachial et brachial ant\u00e9rieur) ainsi que le bracho-radial, plus commun\u00e9ment appel\u00e9 long supinateur. Il permet donc par son travail d&rsquo;isolation une <strong>sollicitation compl\u00e8te et profond du biceps<\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-4798 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2019\/03\/Anatomie-du-Biceps.png\"\" alt=\"Anatomie-du-Biceps\" width=\"354\" height=\"529\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2019\/03\/Anatomie-du-Biceps.png 492w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2019\/03\/Anatomie-du-Biceps-201x300.png 201w\" sizes=\"auto, (max-width: 354px) 100vw, 354px\" \/><\/p>\n<p>Le <strong>biceps brachial<\/strong> a deux faisceaux, la longue et la courte portion, et la s\u00e9paration entre les deux peut \u00eatre visible chez les bodybuilders qui ont une bonne d\u00e9finition. Le <strong>brachial ant\u00e9rieur<\/strong> est situ\u00e9 pr\u00e8s du coude entre le biceps et l&rsquo;hum\u00e9rus; il est impliqu\u00e9 de fa\u00e7on \u00e0 peu pr\u00e8s identique que le biceps au cours du curl en concentration. Situ\u00e9 sur la face externe de l&rsquo;avant bras, le <strong>long supinateur<\/strong> est certainement l&rsquo;un des plus gros muscles de votre avant-bras.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Action_musculaire_et_articulaire_du_curl_concentre\"><\/span>Action musculaire et articulaire du curl concentr\u00e9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Le biceps brachial a trois fonction principales : la flexion de l&rsquo;avant bras, la rotation de la main ou du poignet et la stabilisation de l&rsquo;articulation de l&rsquo;\u00e9paule. Le brachial ant\u00e9rieur est principalement impliqu\u00e9 dans la flexion de l&rsquo;avant-bras. Le long supinateur est supinateur quand la main est en pronation et pronateur quand la main est en supination (rotation main\/poignet) et, bien s\u00fbr, il joue un r\u00f4le important dans la flexion.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le curl concentr\u00e9 ou curl en concentration est un excellent exercice de musculation pour augmenter la masse du biceps. Bien que le triceps soit plus important dans la plupart des sports, un biceps fort est n\u00e9cessaire pour \u00e9quilibrer le d\u00e9veloppement [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4803,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-4794","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Curl Concentr\u00e9 - Exercice d&#039;isolation des biceps - Conseils d&#039;entrainements<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitnition.fr\/index.php\/2019\/01\/20\/curl-concentre-exercice-isolation-biceps\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Curl Concentr\u00e9 - Exercice d&#039;isolation des biceps - Conseils d&#039;entrainements\" \/>\n<meta property=\"og:description\" content=\"Le curl concentr\u00e9 ou curl en concentration est un excellent exercice de musculation pour augmenter la masse du biceps. 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