{"id":18013,"date":"2020-06-08T13:20:37","date_gmt":"2020-06-08T11:20:37","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=18013"},"modified":"2025-09-19T14:55:07","modified_gmt":"2025-09-19T14:55:07","slug":"6-arm-blasting-dumbbell-exercises-to-do-at-home","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/fr\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/","title":{"rendered":"6 exercices d'halt\u00e8res pour les bras \u00e0 faire \u00e0 la maison"},"content":{"rendered":"<!-- post header -->\n<div class=\"row rowSingleColumn\">\n    <div class=\"col breadcrumb\">\n        <a href=\"\/fr\/\">Accueil<\/a>\/\n        <a href=\"\/fr\/category\/sports\/\">Sports<\/a>6 exercices de musculation avec halt\u00e8res \u00e0 faire \u00e0 la maison\n    <\/div>\n<\/div>\n<div class=\"row rowPostHeaderImage headerImageAnim\">\n    <div class=\"scrollAnim\" \n        id=\"postHeaderImage\"\n         style=\"width:100%;position:relative;overflow:hidden;        aspect-ratio:2        ;\" >\n    <img decoding=\"async\" alt=\"A dumbbel for dumbbell exercises\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/armblasting_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;        object-position: 50% 0%; object-fit: cover;\"\/>\n        <\/div>\n    \n<\/div>\n<div class=\"row rowSingleColumnWide rowPostHeader\">\n    <div id=\"postHeaderText\" class=\"col tcenter\" >\n        <div class=\"cat\"><a class=\"secondary\" href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/\">Sports<\/a><\/div>\n        <div id=\"headerSocialIcons\" class=\"headerSocialIcons tleft\">\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsports%2F6-arm-blasting-dumbbell-exercises-to-do-at-home%2F\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsports%2F6-arm-blasting-dumbbell-exercises-to-do-at-home%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/fr\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsports%2F6-arm-blasting-dumbbell-exercises-to-do-at-home%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >6 exercices d'halt\u00e8res pour les bras \u00e0 faire \u00e0 la maison<\/h1>\n        <div class=\"articleintro\" >Ou comment utiliser correctement vos bouteilles de vin rouge<\/div>\n        <div class=\"date\">8 juin 2020 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;6 Arm-Blasting Dumbbell Exercises to do at Home&quot;, \"text\": &quot;In some parts of the world people are still stuck at home without any access to a gym or sports club. We prepared a demanding workout for you, that can easily be done at home and helps to maintain your hard-earned strength and shape.\\nSculpting the arms of your dreams can be done in the comfort of your own home! No fancy gym equipment required. In fact, if you don\\u2019t have a pair of dumbbells handy, you can even opt for two full wine bottles for this fun and simple workout. The average bottle weighs about 2lbs (or around 1kg) which can be effective for activating and toning your biceps, triceps and shoulders.\\nYou can complete this circuit on its own, or in addition to cardio or any other workout routine you enjoy. Let\\u2019s go!\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/fr\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/fr\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/fr\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsports%2F6-arm-blasting-dumbbell-exercises-to-do-at-home%2F&#038;text=\" target=\"blank\"><\/a>\n            <a class=\"pinterest\" href=\"http:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsports%2F6-arm-blasting-dumbbell-exercises-to-do-at-home%2F\" target=\"blank\"><\/a>\n        <\/div>\n    <\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><span class=\"textStyle_intro\">Dans certaines parties du monde, les gens sont encore coinc\u00e9s chez eux, sans acc\u00e8s \u00e0 une salle de sport ou \u00e0 un club sportif. Nous avons pr\u00e9par\u00e9 pour vous une s\u00e9ance d'entra\u00eenement exigeante, qui peut facilement \u00eatre effectu\u00e9e \u00e0 la maison et qui vous aidera \u00e0 conserver la force et la forme que vous avez durement gagn\u00e9es.<\/span>\n<br\/>Sculpter les bras de vos r\u00eaves peut se faire dans le confort de votre maison ! Aucun \u00e9quipement de gym sophistiqu\u00e9 n'est n\u00e9cessaire. En fait, si vous n'avez pas d'halt\u00e8res \u00e0 port\u00e9e de main, vous pouvez m\u00eame opter pour deux bouteilles de vin pleines pour cet entra\u00eenement simple et amusant. Une bouteille moyenne p\u00e8se environ 1 kg, ce qui peut s'av\u00e9rer efficace. <strong>pour activer et tonifier les biceps, les triceps et les \u00e9paules<\/strong>.<br\/>\n<br\/>Vous pouvez effectuer ce circuit seul ou en compl\u00e9ment d'une s\u00e9ance de cardio ou de tout autre programme d'entra\u00eenement que vous appr\u00e9ciez. <strong>C'est parti !<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Flexion des biceps<\/strong><br\/>\n<ul>\n<li>Debout, les pieds \u00e9cart\u00e9s de la largeur des hanches, tenez les poids sur le c\u00f4t\u00e9, les paumes tourn\u00e9es vers l'avant, le dos droit et la poitrine redress\u00e9e.<\/li>\n<li>Engagez le tronc et, sans bouger les bras, pliez les coudes et ramenez les poids vers les \u00e9paules.<\/li>\n<li>Abaisser les poids jusqu'\u00e0 la position de d\u00e9part en gardant le contr\u00f4le.<\/li>\n<\/ul>\n<br\/><strong>Effectuer 12 r\u00e9p\u00e9titions<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Triceps Kickback <\/strong><br\/>\n<ul>\n<li>Tenez-vous debout, les pieds \u00e9cart\u00e9s de la largeur des hanches et les genoux pli\u00e9s, en vous penchant l\u00e9g\u00e8rement vers l'avant. Tenez des poids dans chaque main, les coudes pli\u00e9s \u00e0 90 degr\u00e9s le long du corps, les paumes tourn\u00e9es l'une vers l'autre.<\/li>\n<li>Tendez les bras et pressez les poids vers l'arri\u00e8re et vers le haut tout en serrant les triceps. Gardez le c\u0153ur bien accroch\u00e9 et respirez r\u00e9guli\u00e8rement.<\/li>\n<li>Retour \u00e0 la case d\u00e9part.<\/li>\n<\/ul>\n<br\/><strong>Effectuer 10 r\u00e9p\u00e9titions <\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Overheard Press<\/strong><br\/>\n<ul>\n<li>Debout, les pieds \u00e9cart\u00e9s de la largeur des hanches et les genoux l\u00e9g\u00e8rement fl\u00e9chis, tenez les poids en l'air avec les bras pli\u00e9s \u00e0 un angle de 90 degr\u00e9s, les coudes tourn\u00e9s vers l'ext\u00e9rieur et align\u00e9s avec les \u00e9paules.<\/li>\n<li>Maintenir le tronc et tendre les bras au-dessus de la t\u00eate.<\/li>\n<li>Abaisser les coudes jusqu'\u00e0 la position de d\u00e9part.<\/li>\n<\/ul>\n<br\/><strong>Effectuer 20 r\u00e9p\u00e9titions<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Extension du triceps par-dessus la t\u00eate<\/strong><br\/>\n<ul>\n<li>Debout, les pieds \u00e9cart\u00e9s, les genoux l\u00e9g\u00e8rement fl\u00e9chis, engagez les abdominaux (pour maintenir le torse stable) et soulevez un poids avec les deux mains au-dessus de la t\u00eate jusqu'\u00e0 ce que les bras soient tendus.<\/li>\n<li>Abaissez lentement le poids derri\u00e8re la t\u00eate jusqu'aux \u00e9paules. Gardez les biceps pr\u00e8s des oreilles et le cou d\u00e9tendu. Faites une pause.<\/li>\n<li>En utilisant votre tronc pour la stabilit\u00e9, levez les bras au-dessus de la t\u00eate et revenez au point de d\u00e9part.<\/li>\n<\/ul>\n<br\/><strong>Effectuer 20 r\u00e9p\u00e9titions<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Rameur vertical<\/strong><br\/>\n<ul>\n<li>Debout, les pieds \u00e9cart\u00e9s de la largeur des hanches, les bras tendus devant le corps, en tenant un poids dans chaque main, les paumes tourn\u00e9es vers les cuisses.<\/li>\n<li>En gardant les poids pr\u00e8s du corps, soulevez-les jusqu'\u00e0 la hauteur de la poitrine dans un mouvement de rame, en \u00e9cartant les coudes pendant le mouvement.<\/li>\n<li>Redescendre en gardant le contr\u00f4le.<\/li>\n<\/ul>\n<br\/><strong>Effectuer 10 r\u00e9p\u00e9titions<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/><strong>Presse au sol<\/strong><br\/>\n<ul>\n<li>Couchez-vous sur le dos, les genoux pli\u00e9s et les pieds \u00e0 plat sur le sol, en tenant un poids dans chaque main.<\/li>\n<li>Tendez les bras vers le haut, les paumes face \u00e0 face.<\/li>\n<li>Lentement et avec ma\u00eetrise, pliez les bras et abaissez-les sur les c\u00f4t\u00e9s, jusqu'\u00e0 ce que vos triceps touchent le sol. Les poids restent au-dessus des poignets, les coudes formant un angle de 90 degr\u00e9s.<\/li>\n<li>Relever les poids et recommencer.<\/li>\n<\/ul>\n<br\/><strong>Effectuer 12 r\u00e9p\u00e9titions<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row text single -->\n<div class=\"gradientnone\">\n<div class=\"row rowSingleColumnWide spacing\">\n    <div class=\"col articleText\">\n        <div class=\"textStyle_2b\" ><br\/>Parcourez ce circuit et r\u00e9p\u00e9tez 3 ou 4 fois, ou jusqu'\u00e0 ce que vous ressentiez une sensation de br\u00fblure satisfaisante. Veillez \u00e0 vous concentrer sur votre forme et \u00e0 maintenir votre stabilit\u00e9. Ces exercices simples sont un excellent moyen de garder le haut du corps actif et de gagner en force \u00e0 la maison, m\u00eame si vous devez \u00eatre un peu... cr\u00e9atif avec les poids. <strong>Amusez-vous bien !<\/strong><br\/>\n<\/div>\n   <\/div>\n<\/div>\n<\/div>\n<!-- row contact box -->\n<div class=\"gradient3\">\n<div class=\"row rowTwoColumnsNarrow spacing articleText\" >\n    <div class=\"col\" style=\"height: 100%;display: grid;align-items: self-end;padding-bottom: 50px;\">\n        <div class=\"\">\n            <h2 data-no-translation=\"\" data-trp-gettext=\"\">Id\u00e9es, commentaires ou questions ?<\/h2>\n            N&#8217;h\u00e9sitez pas \u00e0 nous le faire savoir !<br\/><br\/>\n            <a href=\"mailto:CATchUp@puma.com\"><span class=\"buttonSec\" data-no-translation=\"\" data-trp-gettext=\"\">\u00c9crire un courriel<\/span><\/a>\n        <\/div>\n    <\/div>\n    <div class=\"col\">\n        <div class=\"bgimage\" style=\"aspect-ratio: 1.2735849056604; background-image: url('\/wp-content\/themes\/puma-catchup-theme\/public\/img\/contact_box.png'); background-size: cover;background-position: 50% 50%;width:100%\"><\/div>\n    <\/div>\n<\/div>\n<\/div>\n<!-- row headline -->\n<div class=\"row headlineBlock rowSingleColumnFull\">\n    <div class=\"col\" style=\"margin-bottom: 2px;\">\n        <h2 >Plus d'entra\u00eenements<\/h2>\n    <\/div>\n<\/div>\n<!-- row article teaser 3 -->\n<div class=\"rowArticleTeaser3\">\n\t<div class=\"row rowTwoColumnsFull spacing\">\n\t    <div style=\"padding:none\">\n\t\t\t<div class=\"col articleTeaser\">\n\t\t\t    <div class=\"\">\n\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/\" class=\"secondary\">Sports<\/a>\n\t\t\t        <h4>Des s\u00e9ances d'entra\u00eenement exceptionnelles pour des moments exceptionnels : #2<\/h4>\n\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t        Voici la suite de notre s\u00e9rie sur les moyens cr\u00e9atifs de rester en forme \u00e0 tout moment et en tout lieu. Dans cet article, nous aimerions nous concentrer sur le besoin humain de se sentir connect\u00e9. Nous nous \u00e9panouissons gr\u00e2ce \u00e0 ce besoin. Pourtant, il nous arrive \u00e0 tous de nous sentir d\u00e9connect\u00e9s. Les salles de sport et les centres de remise en forme peuvent contribuer \u00e0 nourrir non seulement notre corps, mais aussi notre \u00e2me. Mais au cas o\u00f9 votre salle de sport serait ferm\u00e9e ou que des \u00e9v\u00e9nements vous emp\u00eacheraient de sortir, il existe une nouvelle alternative astucieuse : les cours de fitness en streaming en ligne !\n\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"buttonSec articleslider\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/exceptional_workouts_for_exceptional_times_2\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<br\/>\n\t\t\t\t\t<a class=\"hoverzooma  scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/exceptional_workouts_for_exceptional_times_2\/\" \n\t\t\t\t\t    \n\t\t\t\t\t     style=\"height:200px;position:relative;overflow:hidden;\t\t\t\t\t    aspect-ratio:2\t\t\t\t\t    ;\" >\n\t\t\t\t\t<img decoding=\"async\" alt=\"Stefanie Williams\"\n\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/03\/Header-Stef.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t    <\/div>\n\t    <div class=\"col\">\n\t\t\t<br\/>\n\t\t\t<div style=\"display:grid;grid-template-rows: auto auto auto;\">\n\t\t\t\t\t<div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/motivation-tips-workout\/\" \n\t\t\t\t\t\t\t\t\t    id=\"2845\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2014\/09\/CouchPotatoe_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/\" class=\"secondary2\">Sports<\/a>\n\t\t\t\t\t\t\t        <h4>Conseils de motivation pour votre s\u00e9ance d'entra\u00eenement<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        Vous n'avez pas le temps ? Mauvais temps ? Vous n'avez pas le temps ?\nD\u00e9sormais, vous n'aurez plus d'excuses pour ne pas aller courir ou transpirer \u00e0 la salle de sport. Nous avons les conseils parfaits pour vous aider \u00e0 vous bouger les fesses.\nPromis. Vous pr\u00e9parerez votre sac de sport en un rien de temps.\n1. Emportez votre sac de sport au travail\nSi votre sac est pr\u00eat lorsque vous quittez le bureau, le chemin vers la salle de sport est beaucoup plus facile.\nUne astuce simple pour ne pas manquer votre cours de gym : emportez vos v\u00eatements d'entra\u00eenement au bureau, si vous avez l'intention de faire du sport apr\u00e8s le travail. \u00c9vitez de rentrer chez vous, de vous installer confortablement sur le canap\u00e9 (m\u00eame pour un petit moment) ou de prendre un en-cas - vous aurez d'autant plus de mal \u00e0 vous relever. Si vous ne voulez rien laisser au hasard, enfilez votre sweat et vos chaussures de sport avant de quitter le travail. Vous n'aurez pas la honte de rentrer directement chez vous en tenue d'entra\u00eenement !\n2. Appliquez la r\u00e8gle des dix secondes de volont\u00e9.\nAppliquez la r\u00e8gle des dix secondes de volont\u00e9\nC'est un fait : une fois que vous avez commenc\u00e9 \u00e0 faire de l'exercice, vous ne vous arr\u00eaterez probablement pas avant d'avoir termin\u00e9 votre s\u00e9ance de la journ\u00e9e. Cela signifie qu'il vous suffit de vous concentrer sur le d\u00e9but de votre s\u00e9ance d'entra\u00eenement et d'y consacrer toute votre attention pendant quelques secondes.\nUtilisez votre volont\u00e9 pour enfiler votre tenue de sport et monter dans votre voiture. Une fois en route pour la salle de sport, vous ne ferez pas demi-tour et vous respecterez votre programme d'exercices.\n3. Obtenez le soutien d'un entra\u00eeneur personnel\nLes entra\u00eeneurs personnels ne feront pas l'exercice \u00e0 votre place, mais ils peuvent s'assurer que vous le faites correctement et r\u00e9guli\u00e8rement.\nLes entra\u00eeneurs personnels sont un bon investissement, en particulier pour les d\u00e9butants qui ne savent pas s'ils s'entra\u00eenent correctement. En plus d'\u00eatre d'excellents motivateurs, les entra\u00eeneurs personnels nous aident \u00e0 \u00e9laborer des plans d'entra\u00eenement et de nutrition r\u00e9alistes. Lorsqu'il s'agit de faire de l'exercice et de perdre du poids, de nombreuses bonnes r\u00e9solutions \u00e9chouent, parce que nous attendons trop de nous-m\u00eames au d\u00e9but, que nous nous entra\u00eenons mal ou que nous ne savons pas quel entra\u00eenement est le plus appropri\u00e9 pour nous. Le fait d'\u00eatre guid\u00e9 peut nous aider \u00e0 nous lancer.\n4. Recherchez l'exercice qui vous convient\nLa meilleure r\u00e9ponse \u00e0 la question \u201cPourquoi faites-vous de l'exercice ?\u201d est que vous y prenez beaucoup de plaisir ! \u00c7a sonne bien, n'est-ce pas ? Alors, allez-y et faites-le.\nPourquoi avez-vous s\u00e9ch\u00e9 vos le\u00e7ons de violon et d\u00e9test\u00e9 les cours de danse classique lorsque vous \u00e9tiez enfant ? Peut-\u00eatre auriez-vous pr\u00e9f\u00e9r\u00e9 prendre des cours de piano ou m\u00e9pris\u00e9 le tutu rose. R\u00e9sultat : votre violon et votre tutu ont fini par \u00eatre rang\u00e9s dans un carton. Pour beaucoup d'entre nous, la situation n'a pas vraiment chang\u00e9 avec le temps, \u00e0 ceci pr\u00e8s qu'aujourd'hui, la pression vient de l'int\u00e9rieur. Pourquoi se forcer \u00e0 faire du jogging si on d\u00e9teste \u00e7a ? Seulement parce qu'on a l'impression que tout le monde fait de la course \u00e0 pied ? C'est absurde ! Peut-\u00eatre \u00eates-vous plus motiv\u00e9 pour nager, patiner, faire du v\u00e9lo ou vous inscrire \u00e0 un cours d'a\u00e9robic. Trouver l'entra\u00eenement ad\u00e9quat peut prendre du temps, mais cela en vaut la peine. Tout d'abord, vous devez d\u00e9terminer si vous voulez faire de l'exercice \u00e0 l'int\u00e9rieur ou \u00e0 l'ext\u00e9rieur, seul ou en groupe, si vous voulez de l'action ou si vous pr\u00e9f\u00e9rez le calme. Vous n'avez toujours pas d'id\u00e9e ? Pourquoi ne pas faire quelques essais dans une salle de sport ? La plupart d'entre eux proposent des programmes vari\u00e9s. Restez curieux et acceptez d'exp\u00e9rimenter. Une fois que vous aurez trouv\u00e9 votre type d'entra\u00eenement, vous n'aurez plus besoin de raison pour vous y mettre.\n5. Pensez au sentiment de satisfaction que vous \u00e9prouverez apr\u00e8s l'effort\nVous avez r\u00e9ussi ! Quelle que soit la difficult\u00e9, la sueur et l'\u00e9puisement de votre s\u00e9ance d'entra\u00eenement, rien ne peut remplacer le sentiment que vous \u00e9prouvez apr\u00e8s l'effort.\nSi nous allons faire du jogging malgr\u00e9 la pluie ou si nous nous tirons du lit pour aller au cours de Pilates le dimanche matin, nous nous sentons deux fois plus bien apr\u00e8s. Ce n'est pas seulement le fait de savoir que nous avons fait quelque chose pour nous-m\u00eames et pour notre corps, mais aussi l'id\u00e9e d'avoir vaincu la patate de canap\u00e9 qui sommeille en nous qui nous rend heureux. Souvenez-vous de ce sentiment la prochaine fois que vous souffrirez d'un manque de motivation aigu. Une derni\u00e8re chose : se torturer sur le cross trainer pendant une heure bat le m\u00e9contentement que l'on \u00e9prouve \u00e0 l'\u00e9gard de soi-m\u00eame pour avoir pass\u00e9 son temps libre devant la t\u00e9l\u00e9vision.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/motivation-tips-workout\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div>\n\t\t\t\t\t\t<div class=\"nodesktop\">\n\t\t\t\t\t\t\t<br\/><br\/>\n\t\t\t\t\t\t<\/div>\n\n\t\t\t\t\t\t<div class=\"teaser3inner\" >\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t\t<div class=\"rowArticleItem articleTeaser\">\n\t\t\t\t\t\t\t    <div>\n\t\t\t\t\t\t\t\t\t<a class=\"hoverzooma teaserVertImg scrollAnim\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/dance-workouts-good\/\" \n\t\t\t\t\t\t\t\t\t    id=\"4787\"\n\t\t\t\t\t\t\t\t\t     style=\"height:200px;width:200px;;position:relative;overflow:hidden;\t\t\t\t\t\t\t\t\t    aspect-ratio:1\t\t\t\t\t\t\t\t\t    ;\" >\n\t\t\t\t\t\t\t\t\t<img decoding=\"async\" alt=\"\"\n\t\t\t\t\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2017\/01\/januar_H.jpg\" style=\"transition: 0.35s all;height:100%;width:100%;\t\t\t\t\t\t\t\t\t    object-position: 50% 0%; object-fit: cover;\"\/>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t    <\/div>\n\t\t\t\t\t\t\t    <div class=\"innerpadd\">\n\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/\" class=\"secondary2\">Sports<\/a>\n\t\t\t\t\t\t\t        <h4>Pourquoi les entra\u00eenements de danse sont bons pour la sant\u00e9<\/h4>\n\t\t\t\t\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t\t\t\t\t        Nous savons tous qu'il peut \u00eatre difficile de rester fid\u00e8le \u00e0 son programme d'entra\u00eenement. Il est donc pr\u00e9f\u00e9rable de trouver un exercice qui soit aussi amusant qu'\u00e9puisant. C'est exactement la raison pour laquelle les s\u00e9ances d'entra\u00eenement par la danse pourraient bien \u00eatre ce qu'il vous faut. Dansez pour \u00eatre en meilleure sant\u00e9, plus \u00e9nergique et plus souple.\n\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t\t\t<a class=\"articleslider\" href=\"https:\/\/www.puma-catchup.com\/fr\/sports\/dance-workouts-good\/\" data-no-translation=\"\" data-trp-gettext=\"\">lire l&#8217;histoire<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<br\/>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t<div class=\"hideinprint\"><\/div>\n\t\t<\/div>\n\t<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Dans certaines parties du monde, les gens sont encore coinc\u00e9s chez eux, sans acc\u00e8s \u00e0 une salle de sport ou \u00e0 un club sportif. Nous avons pr\u00e9par\u00e9 pour vous une s\u00e9ance d'entra\u00eenement exigeante, qui peut facilement \u00eatre effectu\u00e9e \u00e0 la maison et qui vous aidera \u00e0 conserver la force et la forme que vous avez durement gagn\u00e9es.<br \/>\nSculpting the arms of your dreams can be done in the comfort of your own home! No fancy gym equipment required. In fact, if you don\u2019t have a pair of dumbbells handy, you can even opt for two full wine bottles for this fun and simple workout. The average bottle weighs about 2lbs (or around 1kg) which can be effective for activating and toning your biceps, triceps and shoulders.<br \/>\nYou can complete this circuit on its own, or in addition to cardio or any other workout routine you enjoy. Let\u2019s go!<\/p>","protected":false},"author":13,"featured_media":18014,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":false,"is_featured_article":true,"EasyPostViewCounter":904,"meta-headline":"","footnotes":""},"categories":[18],"class_list":["post-18013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports"],"fullData":{"ID":18013,"post_author":"13","post_date":"2020-06-08 13:20:37","post_date_gmt":"2020-06-08 11:20:37","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"width\":1140,\"height\":640,\"file\":\"2020\/04\/armblasting_H.jpg\",\"filesize\":42383,\"sizes\":{\"medium\":{\"file\":\"armblasting_H-300x168.jpg\",\"width\":300,\"height\":168,\"mime-type\":\"image\/jpeg\",\"filesize\":8452},\"large\":{\"file\":\"armblasting_H-1024x575.jpg\",\"width\":1024,\"height\":575,\"mime-type\":\"image\/jpeg\",\"filesize\":47044},\"thumbnail\":{\"file\":\"armblasting_H-150x150.jpg\",\"width\":150,\"height\":150,\"mime-type\":\"image\/jpeg\",\"filesize\":4337},\"medium_large\":{\"file\":\"armblasting_H-768x431.jpg\",\"width\":768,\"height\":431,\"mime-type\":\"image\/jpeg\",\"filesize\":30982},\"trp-custom-language-flag\":{\"file\":\"armblasting_H-18x10.jpg\",\"width\":18,\"height\":10,\"mime-type\":\"image\/jpeg\",\"filesize\":437}},\"image_meta\":{\"aperture\":\"0\",\"credit\":\"\",\"camera\":\"\",\"caption\":\"\",\"created_timestamp\":\"0\",\"copyright\":\"\",\"focal_length\":\"0\",\"iso\":\"0\",\"shutter_speed\":\"0\",\"title\":\"\",\"orientation\":\"0\",\"keywords\":[]},\"id\":18014,\"alt\":\"A dumbbel for dumbbell exercises\",\"caption\":\"\",\"description\":\"\",\"url\":\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/armblasting_H.jpg\",\"title\":\"armblasting_H\",\"aspect_ratio\":1.78125,\"focalPointLeft\":0.5,\"focalPointTop\":0},\"headline\":\"6 Arm-Blasting Dumbbell Exercises to do at Home\",\"content\":\"Or how to use your red wine bottles properly\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u003cspan class=\\u0022textStyle_intro\\u0022\\u003eIn some parts of the world people are still stuck at home without any access to a gym or sports club. We prepared a demanding workout for you, that can easily be done at home and helps to maintain your hard-earned strength and shape.\\u003c\/span\\u003e\\n\\u0026lt;br\/\\u0026gt;Sculpting the arms of your dreams can be done in the comfort of your own home! No fancy gym equipment required. In fact, if you don\u2019t have a pair of dumbbells handy, you can even opt for two full wine bottles for this fun and simple workout. The average bottle weighs about 2lbs (or around 1kg) which can be effective \\u0026lt;strong\\u0026gt;for activating and toning your biceps, triceps and shoulders\\u0026lt;\/strong\\u0026gt;.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;You can complete this circuit on its own, or in addition to cardio or any other workout routine you enjoy. \\u0026lt;strong\\u0026gt;Let\u2019s go!\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Biceps Curl\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStanding with feet hip-width apart, hold your weights at your side, with palms facing forward, back straight and chest upright.\\u003c\/li\\u003e\\n\\u003cli\\u003eEngage core and, without moving upper arms, bend your elbows and curl weights towards shoulders.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower weights back to starting position with control.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 12 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Triceps Kickback \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand with your feet hip-width apart and knees bent, leaning slightly forward. Hold weights in each hand, elbows bent 90degrees by the side of your body, palms facing each other.\\u003c\/li\\u003e\\n\\u003cli\\u003eStraighten arms and press weights back and up while squeezing triceps. Keep core engaged and breathe steadily.\\u003c\/li\\u003e\\n\\u003cli\\u003eReturn to start.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 10 reps \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Overheard Press\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStanding with feet hip-width apart and slight bend in the knees, hold the weights up in the air with your arms bent at a 90degree angle, elbows facing outwards and in line with your shoulders.\\u003c\/li\\u003e\\n\\u003cli\\u003eBrace core and extend arms straight overhead.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower elbows to starting position.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 20 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Overhead Triceps Extension\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand feet wide, slight bend in the knees, engage abs (to keep a steady torso) and lift one weight with both hands overhead until arms are straight.\\u003c\/li\\u003e\\n\\u003cli\\u003eSlowly lower the weight behind head all the way to the shoulders. Keep biceps close to your ears and neck relaxed. Pause.\\u003c\/li\\u003e\\n\\u003cli\\u003eUsing your core for stability, raise arms overhead and return to start.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 20 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Upright Row\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand feet hip-width apart, straight arms resting down in front of body, holding a weight in each hand, palms facing thighs.\\u003c\/li\\u003e\\n\\u003cli\\u003eKeeping the weights close to your body, lift them up to chest height in a rowing motion, flaring elbows out during the movement.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower back down with control.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 10 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Floor Press\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eLie on your back with knees bent and feet flat on the ground, holding a weight in each hand\\u003c\/li\\u003e\\n\\u003cli\\u003eExtend arms straight up, with palms facing each other.\\u003c\/li\\u003e\\n\\u003cli\\u003eSlowly and with control, bend arms and lower them to your sides, until your triceps brush the floor. The weights will stay raised above wrists, elbows forming a 90degree angle.\\u003c\/li\\u003e\\n\\u003cli\\u003eRaise weights and begin again.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 12 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;Flow through this circuit and repeat 3 to 4 times, or until you feel a satisfying burn. Make sure to concentrate on your form and maintain stability. These simple exercises are a great way to keep your upper body active and gain strength at home, even if you have to get a little\u2026 creative with the weights. \\u0026lt;strong\\u0026gt;Have fun!\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-contact-box \/--><!-- wp:puma\/row-headline {\"h1\":\"More workouts\",\"width\":\"Full\"} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"More workouts\",\"icon\":\"\",\"manualArticles\":[{\"id\":17337},{\"id\":2845},{\"id\":4787}],\"mode\":\"manual\"} \/-->","post_title":"6 Arm-Blasting Dumbbell Exercises to do at Home","post_excerpt":"In some parts of the world people are still stuck at home without any access to a gym or sports club. We prepared a demanding workout for you, that can easily be done at home and helps to maintain your hard-earned strength and shape.\nSculpting the arms of your dreams can be done in the comfort of your own home! No fancy gym equipment required. In fact, if you don\u2019t have a pair of dumbbells handy, you can even opt for two full wine bottles for this fun and simple workout. The average bottle weighs about 2lbs (or around 1kg) which can be effective for activating and toning your biceps, triceps and shoulders.\nYou can complete this circuit on its own, or in addition to cardio or any other workout routine you enjoy. Let\u2019s go!\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"6-arm-blasting-dumbbell-exercises-to-do-at-home","to_ping":"","pinged":"","post_modified":"2025-09-19 14:55:07","post_modified_gmt":"2025-09-19 14:55:07","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=18013","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[18],"tags_input":[],"id":18013,"author":"13","date":"2020-06-08 13:20:37","date_gmt":"2020-06-08 11:20:37","content":"<!-- wp:puma\/row-post-header {\"image\":{\"width\":1140,\"height\":640,\"file\":\"2020\/04\/armblasting_H.jpg\",\"filesize\":42383,\"sizes\":{\"medium\":{\"file\":\"armblasting_H-300x168.jpg\",\"width\":300,\"height\":168,\"mime-type\":\"image\/jpeg\",\"filesize\":8452},\"large\":{\"file\":\"armblasting_H-1024x575.jpg\",\"width\":1024,\"height\":575,\"mime-type\":\"image\/jpeg\",\"filesize\":47044},\"thumbnail\":{\"file\":\"armblasting_H-150x150.jpg\",\"width\":150,\"height\":150,\"mime-type\":\"image\/jpeg\",\"filesize\":4337},\"medium_large\":{\"file\":\"armblasting_H-768x431.jpg\",\"width\":768,\"height\":431,\"mime-type\":\"image\/jpeg\",\"filesize\":30982},\"trp-custom-language-flag\":{\"file\":\"armblasting_H-18x10.jpg\",\"width\":18,\"height\":10,\"mime-type\":\"image\/jpeg\",\"filesize\":437}},\"image_meta\":{\"aperture\":\"0\",\"credit\":\"\",\"camera\":\"\",\"caption\":\"\",\"created_timestamp\":\"0\",\"copyright\":\"\",\"focal_length\":\"0\",\"iso\":\"0\",\"shutter_speed\":\"0\",\"title\":\"\",\"orientation\":\"0\",\"keywords\":[]},\"id\":18014,\"alt\":\"A dumbbel for dumbbell exercises\",\"caption\":\"\",\"description\":\"\",\"url\":\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/armblasting_H.jpg\",\"title\":\"armblasting_H\",\"aspect_ratio\":1.78125,\"focalPointLeft\":0.5,\"focalPointTop\":0},\"headline\":\"6 Arm-Blasting Dumbbell Exercises to do at Home\",\"content\":\"Or how to use your red wine bottles properly\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u003cspan class=\\u0022textStyle_intro\\u0022\\u003eIn some parts of the world people are still stuck at home without any access to a gym or sports club. We prepared a demanding workout for you, that can easily be done at home and helps to maintain your hard-earned strength and shape.\\u003c\/span\\u003e\\n\\u0026lt;br\/\\u0026gt;Sculpting the arms of your dreams can be done in the comfort of your own home! No fancy gym equipment required. In fact, if you don\u2019t have a pair of dumbbells handy, you can even opt for two full wine bottles for this fun and simple workout. The average bottle weighs about 2lbs (or around 1kg) which can be effective \\u0026lt;strong\\u0026gt;for activating and toning your biceps, triceps and shoulders\\u0026lt;\/strong\\u0026gt;.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;You can complete this circuit on its own, or in addition to cardio or any other workout routine you enjoy. \\u0026lt;strong\\u0026gt;Let\u2019s go!\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Biceps Curl\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStanding with feet hip-width apart, hold your weights at your side, with palms facing forward, back straight and chest upright.\\u003c\/li\\u003e\\n\\u003cli\\u003eEngage core and, without moving upper arms, bend your elbows and curl weights towards shoulders.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower weights back to starting position with control.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 12 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Triceps Kickback \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand with your feet hip-width apart and knees bent, leaning slightly forward. Hold weights in each hand, elbows bent 90degrees by the side of your body, palms facing each other.\\u003c\/li\\u003e\\n\\u003cli\\u003eStraighten arms and press weights back and up while squeezing triceps. Keep core engaged and breathe steadily.\\u003c\/li\\u003e\\n\\u003cli\\u003eReturn to start.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 10 reps \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Overheard Press\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStanding with feet hip-width apart and slight bend in the knees, hold the weights up in the air with your arms bent at a 90degree angle, elbows facing outwards and in line with your shoulders.\\u003c\/li\\u003e\\n\\u003cli\\u003eBrace core and extend arms straight overhead.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower elbows to starting position.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 20 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Overhead Triceps Extension\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand feet wide, slight bend in the knees, engage abs (to keep a steady torso) and lift one weight with both hands overhead until arms are straight.\\u003c\/li\\u003e\\n\\u003cli\\u003eSlowly lower the weight behind head all the way to the shoulders. Keep biceps close to your ears and neck relaxed. Pause.\\u003c\/li\\u003e\\n\\u003cli\\u003eUsing your core for stability, raise arms overhead and return to start.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 20 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Upright Row\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eStand feet hip-width apart, straight arms resting down in front of body, holding a weight in each hand, palms facing thighs.\\u003c\/li\\u003e\\n\\u003cli\\u003eKeeping the weights close to your body, lift them up to chest height in a rowing motion, flaring elbows out during the movement.\\u003c\/li\\u003e\\n\\u003cli\\u003eLower back down with control.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 10 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Floor Press\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u003cul\\u003e\\n\\u003cli\\u003eLie on your back with knees bent and feet flat on the ground, holding a weight in each hand\\u003c\/li\\u003e\\n\\u003cli\\u003eExtend arms straight up, with palms facing each other.\\u003c\/li\\u003e\\n\\u003cli\\u003eSlowly and with control, bend arms and lower them to your sides, until your triceps brush the floor. The weights will stay raised above wrists, elbows forming a 90degree angle.\\u003c\/li\\u003e\\n\\u003cli\\u003eRaise weights and begin again.\\u003c\/li\\u003e\\n\\u003c\/ul\\u003e\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Complete 12 reps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;Flow through this circuit and repeat 3 to 4 times, or until you feel a satisfying burn. Make sure to concentrate on your form and maintain stability. These simple exercises are a great way to keep your upper body active and gain strength at home, even if you have to get a little\u2026 creative with the weights. \\u0026lt;strong\\u0026gt;Have fun!\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\"} \/--><!-- wp:puma\/row-contact-box \/--><!-- wp:puma\/row-headline {\"h1\":\"More workouts\",\"width\":\"Full\"} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"numArticles\":3,\"title\":\"More workouts\",\"icon\":\"\",\"manualArticles\":[{\"id\":17337},{\"id\":2845},{\"id\":4787}],\"mode\":\"manual\"} \/-->","title":"6 exercices d'halt\u00e8res pour les bras \u00e0 faire \u00e0 la maison","excerpt":"Dans certaines parties du monde, les gens sont encore coinc\u00e9s chez eux, sans acc\u00e8s \u00e0 une salle de sport ou \u00e0 un club sportif. Nous avons pr\u00e9par\u00e9 pour vous une s\u00e9ance d'entra\u00eenement exigeante, qui peut facilement \u00eatre effectu\u00e9e \u00e0 la maison et qui vous aidera \u00e0 conserver la force et la forme que vous avez durement gagn\u00e9es.\nSculpter les bras de vos r\u00eaves peut se faire dans le confort de votre maison ! Aucun \u00e9quipement de gym sophistiqu\u00e9 n'est n\u00e9cessaire. En fait, si vous n'avez pas d'halt\u00e8res \u00e0 port\u00e9e de main, vous pouvez m\u00eame opter pour deux bouteilles de vin pleines pour cet entra\u00eenement simple et amusant. La bouteille moyenne p\u00e8se environ 1 kg, ce qui peut \u00eatre efficace pour activer et tonifier les biceps, les triceps et les \u00e9paules.\nVous pouvez effectuer ce circuit seul ou en compl\u00e9ment d'une s\u00e9ance de cardio ou de tout autre programme d'entra\u00eenement que vous appr\u00e9ciez. C'est parti !","status":"publish","password":"","name":"6-arm-blasting-dumbbell-exercises-to-do-at-home","modified":"2025-09-19 14:55:07","modified_gmt":"2025-09-19 14:55:07","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[18],"datetime_local":"8 juin 2020 \u00e0 11:20","date_local":"8 juin 2020","time_local":"11:20","slug":"6-arm-blasting-dumbbell-exercises-to-do-at-home","url":"https:\/\/www.puma-catchup.com\/fr\/sports\/6-arm-blasting-dumbbell-exercises-to-do-at-home\/","featured_image":{"width":1140,"height":640,"file":"2020\/04\/armblasting_H.jpg","filesize":42383,"sizes":{"medium":{"file":"armblasting_H-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":8452},"large":{"file":"armblasting_H-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":47044},"thumbnail":{"file":"armblasting_H-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":4337},"medium_large":{"file":"armblasting_H-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":30982},"trp-custom-language-flag":{"file":"armblasting_H-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":437}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":18014,"alt":"A dumbbel for dumbbell exercises","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/04\/armblasting_H.jpg","title":"armblasting_H","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"6 Arm-Blasting Dumbbell Exercises to do at Home","categories":[{"term_id":18,"name":"Sports","slug":"sports","term_group":0,"term_taxonomy_id":18,"taxonomy":"category","description":"","parent":0,"count":857,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/"}],"theCategory":{"term_id":18,"name":"Sports","slug":"sports","term_group":0,"term_taxonomy_id":18,"taxonomy":"category","description":"","parent":0,"count":857,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/fr\/category\/sports\/"},"isFeaturedArticle":true,"isTopArticle":false},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts\/18013","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/comments?post=18013"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts\/18013\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/media\/18014"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/media?parent=18013"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/categories?post=18013"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}