{"id":115117,"date":"2026-02-09T05:00:00","date_gmt":"2026-02-09T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115117"},"modified":"2026-02-16T13:04:39","modified_gmt":"2026-02-16T12:04:39","slug":"entrainement-de-force-des-bras-de-30-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-des-bras-de-30-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eenement de force des bras de 30 minutes"},"content":{"rendered":"\n<p><strong>TOUS LES NIVEAUX <\/strong>\/ entra\u00eenement de force des bras \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipement <\/strong>: Barre, halt\u00e8res et station \u00e0 c\u00e2bles<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Certains entra\u00eenements te laissent \u00e0 bout de souffle, d\u2019autres te font trembler. Mais s\u2019il y a bien une chose imm\u00e9diatement satisfaisante avec un entra\u00eenement de force des bras, c\u2019est le pump<\/strong>. Pourtant, les bras n\u2019ont pas toujours droit \u00e0 leur propre s\u00e9ance dans les splits d\u2019entra\u00eenement. Et pourtant, ils le m\u00e9ritent. <strong>Des bras forts soutiennent la sant\u00e9 articulaire, am\u00e9liorent la densit\u00e9 osseuse, facilitent les gestes du quotidien et, oui, ils rendent aussi tes bras plus esth\u00e9tiques.<\/strong><\/p>\n\n\n\n<p>Tu peux profiter de tous ces b\u00e9n\u00e9fices avec cet entra\u00eenement force des bras. Il comprend <strong>4 exercices<\/strong>, r\u00e9alis\u00e9s sur <strong>8 \u00e0 10 r\u00e9p\u00e9titions<\/strong>, sur <strong>4 s\u00e9ries<\/strong>. Avec <strong>1 minute de repos entre les s\u00e9ries et les exercices<\/strong>, cette s\u00e9ance te prendra environ <strong>30 minutes<\/strong> au total.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Barbell biceps curl<\/li>\n\n\n\n<li>Cross-body hammer curl<\/li>\n\n\n\n<li>Cable overhead triceps extension<\/li>\n\n\n\n<li>Cable triceps extension<\/li>\n<\/ol>\n\n\n\n<p><strong>Allez, on entra\u00eene les bras !<br><br><\/strong>H2: MISE em PLACE DE L\u2019ENTRA\u00ceNEMENT<strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercices<\/li>\n\n\n\n<li>8 \u00e0 10 r\u00e9p\u00e9titions<\/li>\n\n\n\n<li>4 s\u00e9ries<\/li>\n\n\n\n<li>30 minutes au total\u00a0<\/li>\n\n\n\n<li>Equipement : Barre, halt\u00e8res et station \u00e0 c\u00e2bles<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_fr.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105050\"\/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">liste des exercices de l\u2019entra\u00eenement<\/h2>\n\n\n\n<p><strong>4 s\u00e9ries<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; Barbell biceps curl<\/h3>\n\n\n\n<p><strong>8 \u00e0 10 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiens-toi droit, pieds \u00e9cart\u00e9s \u00e0 la largeur des hanches, et saisis la barre en prise supination (paumes vers le haut), les mains l\u00e9g\u00e8rement plus larges que les \u00e9paules.<\/li>\n\n\n\n<li>Garde la poitrine gain\u00e9e, le tronc engag\u00e9, et les coudes proches du corps.<\/li>\n\n\n\n<li>Enroule la barre vers le haut en fl\u00e9chissant les coudes, en contractant fortement les biceps en haut du mouvement.<\/li>\n\n\n\n<li>Redescends la barre lentement et sous contr\u00f4le jusqu\u2019\u00e0 ce que les bras soient compl\u00e8tement tendus.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n  <iframe \n  src=\"https:\/\/www.youtube.com\/embed\/zPE84cx8g3A?si=86a8KEpjz3KW9iNk\" \n  title=\"YouTube video player\" \n  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" \n  referrerpolicy=\"strict-origin-when-cross-origin\" \n  allowfullscreen \n  loading=\"lazy\" \n  style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n  <\/iframe> \n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; Cross-body hammer curl<\/h3>\n\n\n\n<p><strong>8 \u00e0 10 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiens un halt\u00e8re dans chaque main en prise neutre, bras le long du corps.<\/li>\n\n\n\n<li>En gardant le bras fixe, remonte un halt\u00e8re en diagonale \u00e0 travers le corps vers l\u2019\u00e9paule oppos\u00e9e.<\/li>\n\n\n\n<li>Concentre-toi sur un mouvement contr\u00f4l\u00e9 et une contraction forte en haut.<\/li>\n\n\n\n<li>Redescends lentement l\u2019halt\u00e8re et encha\u00eene de l\u2019autre c\u00f4t\u00e9, en alternant les r\u00e9p\u00e9titions.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n  <iframe \n  src=\"https:\/\/www.youtube.com\/embed\/8hieZFlafX8?si=OlGko6EkZd5sXhU0\" \n  title=\"YouTube video player\" \n  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" \n  referrerpolicy=\"strict-origin-when-cross-origin\" \n  allowfullscreen \n  loading=\"lazy\" \n  style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n  <\/iframe> \n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; Cable overhead triceps extension<\/h3>\n\n\n\n<p><strong>8 \u00e0 10 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fixe une corde ou une poign\u00e9e sur une poulie basse. Tourne le dos \u00e0 la machine, saisis l\u2019accessoire et l\u00e8ve les bras au-dessus de la t\u00eate, coudes fl\u00e9chis.<\/li>\n\n\n\n<li>Garde les bras proches de la t\u00eate et le tronc bien gain\u00e9.<\/li>\n\n\n\n<li>Tends les coudes pour pousser la charge vers le haut jusqu\u2019\u00e0 avoir les bras tendus, en contractant fort les triceps en haut.<\/li>\n\n\n\n<li>Reviens lentement \u00e0 la position de d\u00e9part et r\u00e9p\u00e8te.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n  <iframe \n  src=\"https:\/\/www.youtube.com\/embed\/HybY6cl4QLg?si=6VYbrk6Wlwuo1MUO\" \n  title=\"YouTube video player\" \n  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" \n  referrerpolicy=\"strict-origin-when-cross-origin\" \n  allowfullscreen \n  loading=\"lazy\" \n  style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n  <\/iframe> \n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; Cable triceps extension<\/h3>\n\n\n\n<p><strong>8 \u00e0 10 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place-toi face \u00e0 la machine, avec une corde ou une barre fix\u00e9e \u00e0 hauteur de poitrine.<\/li>\n\n\n\n<li>Saisis l\u2019accessoire, coudes serr\u00e9s contre le corps, et engage ton tronc.<\/li>\n\n\n\n<li>Tends les bras vers le bas jusqu\u2019\u00e0 ce que les coudes soient compl\u00e8tement \u00e9tendus, en focalisant la contraction sur les triceps.<\/li>\n\n\n\n<li>Reviens lentement \u00e0 la position de d\u00e9part en gardant de la tension sur le c\u00e2ble.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n  <iframe \n  src=\"https:\/\/www.youtube.com\/embed\/GF3X15Ti9wE?si=MHu8Ob81ZaiU_Jkm\" \n  title=\"YouTube video player\" \n  allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" \n  referrerpolicy=\"strict-origin-when-cross-origin\" \n  allowfullscreen \n  loading=\"lazy\" \n  style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\"> \n  <\/iframe> \n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Apr\u00e8s cet entra\u00eenement de force des bras, utilise ta force fra\u00eechement gagn\u00e9e pour choisir ton prochain challenge :\u00a0\u00a0<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-bas-des-pectoraux-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement\u00a0de\u00a0force\u00a0du\u00a0bas\u00a0des\u00a0pectoraux\u00a0de 20\u00a0minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/move\/entrainement-hiit-push-de-15-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement HIIT push de 15 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-du-haut-du-dos-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement du haut du dos de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-du-haut-du-corps-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du haut du corps avec halt\u00e8res de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-avec-kettlebell-de-25-minutes\/?utm_source=facebook&#038;utm_medium=blog&#038;utm_campaign=post&#038;utm_content=25-min-kettlebell-strength-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force avec kettlebell de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-cardio-amrap-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement cardio AMRAP de 10 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-circuit-de-noel-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement circuit de No\u00ebl de 20 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-rotationnel-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement rotationnel de 25 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-des-pectoraux-focus-haut-de-30-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement des pectoraux (focus haut) de 30 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-la-chaine-posterieure-de-20-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de la cha\u00eene post\u00e9rieure de 20 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-amrap-barbell-de-15-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement AMRAP barbell\u00a0de 15 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-pour-le-dos-de-30-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force pour le dos de 30 minutes<\/a>\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/fr\/abonnements\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png\" alt=\"evo ch standard sales campaign blog fr\" class=\"wp-image-114618\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>TOUS LES NIVEAUX \/ entra\u00eenement de force des bras \/ 30 minutes Equipement : Barre, halt\u00e8res et station \u00e0 c\u00e2bles&#8230;<\/p>\n","protected":false},"author":5,"featured_media":115045,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Entra\u00eenement de la semaine : Entra\u00eenement de force des bras de 30 minutes | %%sitetitle%%","_seopress_titles_desc":"Les bras ne sont pas toujours mis en avant dans les programmes d'entra\u00eenement. Changeons cela avec cet entra\u00eenement de force des bras de 30 minutes.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[1664,2096,2326,2396,3176,3177],"class_list":["post-115117","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-entrainement","tag-bras","tag-entrainement-de-la-semaine","tag-edls","tag-force-des-bras","tag-entrainement-de-force-des-bras"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=115117"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115117\/revisions"}],"predecessor-version":[{"id":115120,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/115117\/revisions\/115120"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/115045"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=115117"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=115117"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=115117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}