{"id":20589,"date":"2020-08-26T13:00:07","date_gmt":"2020-08-26T11:00:07","guid":{"rendered":"https:\/\/www.puma-catchup.com\/?p=20589"},"modified":"2025-09-28T09:00:30","modified_gmt":"2025-09-28T09:00:30","slug":"building-arm-muscle-the-right-way","status":"publish","type":"post","link":"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/building-arm-muscle-the-right-way\/","title":{"rendered":"D\u00e9velopper la musculature des bras de la bonne fa\u00e7on"},"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\/sportstyle\/\">Sportstyle<\/a>\/\n        D\u00e9velopper la musculature des bras de la bonne fa\u00e7on\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=\"Woman training arms with weights\"\n        class=\"\"\n        src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/08\/armmuscles_H2.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\/sportstyle\/\">Sportstyle<\/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%2Fsportstyle%2Fbuilding-arm-muscle-the-right-way%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%2Fsportstyle%2Fbuilding-arm-muscle-the-right-way%2F\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/building-arm-muscle-the-right-way\/&#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%2Fsportstyle%2Fbuilding-arm-muscle-the-right-way%2F\" target=\"blank\"><\/a>\n        <\/div>\n        <h1 class=\"\" >D\u00e9velopper la musculature des bras de la bonne fa\u00e7on<\/h1>\n        <div class=\"articleintro\" >Arm\u00e9s pour l'\u00e9t\u00e9<\/div>\n        <div class=\"date\">26 ao\u00fbt 2020 <\/div>\n\n        <div id=\"\" class=\"headerSocialIconsMobile tcenter mobile\">\n            <a class=\"sharing\" id=\"mobileshare\" onclick='navigator.share({ \"title\": &quot;Building Arm Muscle the Right Way&quot;, \"text\": &quot;It is sweltering outside, and we are stripping off layers left, right and centre. But exposing all this skin can sometimes show off parts of the body that we have neglected during our training sessions throughout the year.\\u00a0Whatever the goal, be it more definition, greater strength, or a higher percentage of lean muscle mass, we\\u2019ve got some tips and tricks to help you sculpt some sexy arms this summer. Plus, stick around for a bonus workout circuit.\\n\\u00a0\\n&quot;, \"url\": \"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/building-arm-muscle-the-right-way\/\" })'  target=\"blank\"><\/a>\n            <a class=\"facebook\" href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/building-arm-muscle-the-right-way\/\" target=\"blank\"><\/a>\n            <a class=\"linkedin\" href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/www.puma-catchup.com\/fr\/sportstyle\/building-arm-muscle-the-right-way\/\" target=\"blank\"><\/a>\n            <a class=\"x\" href=\"https:\/\/twitter.com\/share?url=https%3A%2F%2Fwww.puma-catchup.com%2Ffr%2Fsportstyle%2Fbuilding-arm-muscle-the-right-way%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%2Fsportstyle%2Fbuilding-arm-muscle-the-right-way%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\">Il fait une chaleur \u00e9touffante et nous nous d\u00e9barrassons de toutes les couches \u00e0 gauche, \u00e0 droite et au centre. Mais exposer toute cette peau peut parfois r\u00e9v\u00e9ler des parties du corps que nous avons n\u00e9glig\u00e9es au cours de nos s\u00e9ances d'entra\u00eenement tout au long de l'ann\u00e9e. Quel que soit votre objectif, qu'il s'agisse d'une meilleure d\u00e9finition, d'une plus grande force ou d'un pourcentage plus \u00e9lev\u00e9 de masse musculaire maigre, nous avons quelques conseils et astuces pour vous aider \u00e0 sculpter des bras sexy cet \u00e9t\u00e9. De plus, restez dans les parages pour un circuit d'entra\u00eenement bonus.<\/span>\n<br\/>\u00a0<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>Muscles du bras 101<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/>Avoir un haut du corps fort n'est pas purement esth\u00e9tique ; il suffit d'entretenir les muscles des bras, <strong>l'ex\u00e9cution d'autres activit\u00e9s physiques devient plus facile,<\/strong> vous r\u00e9duisez les risques de blessure et stimulez votre m\u00e9tabolisme en m\u00eame temps.<br\/>\n<br\/>Le d\u00e9veloppement de la masse musculaire passe par l'hypertrophie, c'est-\u00e0-dire la d\u00e9composition et la reconstruction des muscles. Trois \u00e9l\u00e9ments essentiels doivent \u00eatre pris en compte lors de l'entra\u00eenement des bras : <strong>l'intensit\u00e9, le volume et la fr\u00e9quence.<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>Combien soulevez-vous ? <\/strong><br\/>\n<ul>\n<li><strong><em>Intensit\u00e9<\/em><\/strong> consiste \u00e0 trouver le bon poids pour vous mettre suffisamment \u00e0 l'\u00e9preuve. Il s'agit de soulever un poids suffisant pour faire travailler les fibres tout en \u00e9tant capable d'effectuer suffisamment de r\u00e9p\u00e9titions pour solliciter les tissus. <strong>Cherchez \u00e0 utiliser des poids mod\u00e9r\u00e9ment lourds,<\/strong> environ 65% de votre maximum d'une r\u00e9p\u00e9tition.<\/li>\n<\/ul>\n<br\/><strong>Combien de temps soulevez-vous ? <\/strong><br\/>\n<ul>\n<li><strong><em>Volume <\/em><\/strong>est le nombre de r\u00e9p\u00e9titions et de s\u00e9ries que vous effectuez. <strong>Ne soulevez pas de poids jusqu'\u00e0 ce que vous ne puissiez plus le faire<\/strong> mais plut\u00f4t jusqu'\u00e0 ce que vous soyez suffisamment fatigu\u00e9. En r\u00e8gle g\u00e9n\u00e9rale, les derni\u00e8res r\u00e9p\u00e9titions de chaque s\u00e9rie doivent \u00eatre un peu inconfortables, comme si vous vous lanciez un d\u00e9fi.<\/li>\n<\/ul>\n<br\/><strong>Combien de fois soulevez-vous ? <\/strong><br\/>\n<ul>\n<li><strong><em>Fr\u00e9quence <\/em><\/strong>se r\u00e9f\u00e8re \u00e0 la fr\u00e9quence de l'entra\u00eenement. Lorsque vous entra\u00eenez fr\u00e9quemment et r\u00e9guli\u00e8rement vos bras, vous d\u00e9veloppez r\u00e9guli\u00e8rement votre force et vos prot\u00e9ines musculaires.<\/li>\n<\/ul>\n<br\/><strong><em>\u00a0<\/em><\/strong><br\/>\n<br\/><strong><em>*Erreur fr\u00e9quente : \u00a0<\/em><\/strong><em>les femmes utilisent souvent des poids trop l\u00e9gers pour \u00e9viter de grossir. <strong>Cela augmentera l'endurance musculaire mais ne donnera pas n\u00e9cessairement la d\u00e9finition sculpt\u00e9e que vous recherchez.<\/strong><\/em><br\/>\n<br\/>\u00a0<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>La nutrition<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong>La nutrition est la cl\u00e9 de tout objectif de remise en forme.<\/strong> En particulier lorsque vous d\u00e9veloppez vos muscles, il est important de consid\u00e9rer que vous mangez suffisamment de mati\u00e8res premi\u00e8res pour construire la structure souhait\u00e9e.<br\/>\n<br\/>Assurez-vous que vous consommez suffisamment de calories pour faciliter les r\u00e9sultats que vous recherchez. Il est pr\u00e9f\u00e9rable que ces calories soient compos\u00e9es de prot\u00e9ines maigres, de graisses saines et de glucides complexes. Les prot\u00e9ines sont particuli\u00e8rement importantes pour fournir \u00e0 votre corps les acides amin\u00e9s n\u00e9cessaires \u00e0 la construction musculaire.<br\/>\n<br\/><strong><em>*Erreur fr\u00e9quente :<\/em><\/strong><em> <strong>ne pas manger suffisamment !<\/strong> La construction musculaire n\u00e9cessite de l'\u00e9nergie et vos objectifs de force ne se concr\u00e9tiseront pas si vous br\u00fblez plus que vous ne consommez. <\/em><br\/>\n<br\/>\u00a0<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>Conseils pour l'exercice<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/>La partie sup\u00e9rieure du bras est compos\u00e9e de deux groupes musculaires principaux dont vous avez probablement entendu parler : <strong>les biceps \u00e0 l'avant et les triceps \u00e0 l'arri\u00e8re.<\/strong> Chacun d'entre eux est compos\u00e9 de plus petites \u2018t\u00eates\u2019 - deux dans le biceps et trois dans le triceps. Il s'agit de groupes musculaires aux fonctions oppos\u00e9es, qui n\u00e9cessitent diff\u00e9rents types d'exercices pour \u00eatre entra\u00een\u00e9s.<br\/>\n<br\/>Si vous passez des heures \u00e0 la salle de sport et que vous n'obtenez pas de r\u00e9sultats, il se peut que vous ayez besoin d'aide. <strong>v\u00e9rifier que vous choisissez les bons mouvements.<\/strong> Il est \u00e9galement essentiel que vous changiez votre programme, surtout s'il ne comporte actuellement que des boucles sur des boucles sur des boucles. Le surentra\u00eenement sans vari\u00e9t\u00e9 est un autre <strong><em>erreur commune <\/em><\/strong>\u00e0 \u00e9viter - il se peut que vous construisiez trop dans un domaine et que vous en n\u00e9gligiez d'autres.<br\/>\n<br\/>Privil\u00e9giez les mouvements complexes qui sollicitent davantage de fibres musculaires, au lieu de vous contenter d'exercices \u00e0 une seule articulation. <strong>Les exercices compos\u00e9s multi-articulaires permettent d'obtenir de meilleurs r\u00e9sultats<\/strong> dans un laps de temps plus court.<br\/>\n<br\/>\u00a0<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>Circuit d'\u00e9t\u00e9<\/strong><br\/>\n<br\/>\u00a0<br\/>\n<br\/><strong><em>\u00c0 la plage, sur un bateau ou tout simplement l\u00e0 o\u00f9 vos vacances vous m\u00e8nent, voici quelques exemples... <strong>des exercices pratiques et efficaces pour renforcer les bras<\/strong> \u00e0 emporter.<\/em><\/strong><br\/>\n<br\/>\u00a0<br\/>\n<ul>\n<li><strong><em>Ver de terre <\/em><\/strong><\/li>\n<\/ul>\n<br\/>Commencez par \u00e9carter les pieds de la largeur des hanches, en vous penchant et en touchant le sol avec les deux mains. En gardant les jambes droites et le tronc bien tendu, avancez lentement les mains vers l'avant sans affaisser les hanches, en passant par la position de la planche haute. Faites une pause au maximum, puis ramenez lentement vos pieds vers vos mains. <em>Il s'agit d'une seule r\u00e9p\u00e9tition. Compl\u00e9tez 10-15. <\/em><br\/>\n<ul>\n<li><strong><em>Pompes avec ballon d'\u00e9quilibre <\/em><\/strong><\/li>\n<\/ul>\n<br\/>Commencez en position de planche, la main droite pos\u00e9e sur un ballon (un ballon m\u00e9dicinal, un ballon de football - tout ce que vous avez \u00e0 votre disposition). En engageant le tronc et en gardant les hanches horizontales, effectuez une pouss\u00e9e de travers. Faites passer le ballon de la main droite \u00e0 la main gauche. R\u00e9p\u00e9tez de l'autre c\u00f4t\u00e9. <em>Il s'agit d'une seule r\u00e9p\u00e9tition. Compl\u00e9tez 10-15. <strong>\u00a0<\/strong><\/em><br\/>\n<ul>\n<li><strong><em>Triceps Kickback <\/em><\/strong><\/li>\n<\/ul>\n<br\/>Tenez-vous debout, les pieds \u00e9cart\u00e9s de la largeur des hanches et les genoux pli\u00e9s, l\u00e9g\u00e8rement pench\u00e9s vers l'avant. Tenez des poids (ou tout autre objet suffisamment lourd) dans chaque main, les coudes pli\u00e9s \u00e0 90 degr\u00e9s le long du corps, les paumes face \u00e0 face. Tendez les bras et poussez 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. Revenez au point de d\u00e9part. <em>Il s'agit d'une seule r\u00e9p\u00e9tition. Effectuez 15 \u00e0 20 r\u00e9p\u00e9titions.<\/em><br\/>\n<ul>\n<li><strong><em>Fente altern\u00e9e avec flexion du biceps <\/em><\/strong><\/li>\n<\/ul>\n<br\/>Commencez avec les pieds \u00e9cart\u00e9s de la largeur des \u00e9paules et un halt\u00e8re dans chaque main. Faites un grand pas en avant avec le pied droit et descendez en fente jusqu'\u00e0 ce que les deux jambes forment un angle de 90 degr\u00e9s. Dans cette position, pliez les deux coudes pour enrouler les halt\u00e8res jusqu'\u00e0 la hauteur des \u00e9paules. En gardant le contr\u00f4le, abaissez les poids, puis appuyez sur le pied droit pour \u00e9tendre les jambes et revenir \u00e0 la position de d\u00e9part. Changez de jambe et r\u00e9p\u00e9tez l'exercice. <em>Effectuez 12 \u00e0 15 exercices de chaque c\u00f4t\u00e9. <\/em><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 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\/sportstyle\/\" class=\"secondary\">Sportstyle<\/a>\n\t\t\t        <h4>6 aliments pour maximiser les r\u00e9sultats de votre entra\u00eenement<\/h4>\n\t\t\t\t\t<div class=\"shortExcerpt\">\n\t\t\t\t        Vous suivez votre programme d'entra\u00eenement, mais vous ne semblez pas obtenir les r\u00e9sultats escompt\u00e9s ? Le probl\u00e8me vient peut-\u00eatre de ce que vous mettez dans votre bouche. Comme le dit le clich\u00e9, c'est dans la cuisine que l'on fait les abdominaux.\nPour optimiser vos s\u00e9ances d'entra\u00eenement, vous devez vous demander si vous donnez \u00e0 votre corps les nutriments dont il a besoin pour fonctionner correctement. Jetez un coup d'\u0153il \u00e0 ces aliments qui peuvent vous aider \u00e0 am\u00e9liorer vos r\u00e9sultats en salle de sport, puis allez chercher vos gains !\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\/sportstyle\/6-foods-to-maximize-your-workout-results\/\" 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\/sportstyle\/6-foods-to-maximize-your-workout-results\/\" \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=\"woman lying on her back, lifting a dumbbell\"\n\t\t\t\t\t    class=\"hoverZoom\"\n\t\t\t\t\t    src=\"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/02\/6Foods_H.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\/sportstyle\/pre-post-workout-nutrition\/\" \n\t\t\t\t\t\t\t\t\t    id=\"6426\"\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\/06\/WorkoutNutritionHan.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\/sportstyle\/\" class=\"secondary2\">Sportstyle<\/a>\n\t\t\t\t\t\t\t        <h4>Nutrition avant et apr\u00e8s l'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        \u201cQue dois-je manger avant et apr\u00e8s une s\u00e9ance d'entra\u00eenement ?\u201d, telle est la question qui br\u00fble les l\u00e8vres de tous les passionn\u00e9s de fitness. Ils savent que lorsqu'il s'agit de performances, une bonne alimentation est essentielle.\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\/sportstyle\/pre-post-workout-nutrition\/\" 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>Il fait une chaleur \u00e9touffante et nous nous d\u00e9barrassons de toutes les couches \u00e0 gauche, \u00e0 droite et au centre. Mais exposer toute cette peau peut parfois r\u00e9v\u00e9ler des parties du corps que nous avons n\u00e9glig\u00e9es au cours de nos s\u00e9ances d'entra\u00eenement tout au long de l'ann\u00e9e. Quel que soit votre objectif, qu'il s'agisse d'une meilleure d\u00e9finition, d'une plus grande force ou d'un pourcentage plus \u00e9lev\u00e9 de masse musculaire maigre, nous avons quelques conseils et astuces pour vous aider \u00e0 sculpter des bras sexy cet \u00e9t\u00e9. De plus, restez dans les parages pour un circuit d'entra\u00eenement bonus.<br \/>\n\u00a0<\/p>","protected":false},"author":13,"featured_media":20627,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"is_top_article":true,"is_featured_article":true,"EasyPostViewCounter":1318,"meta-headline":"Building Arm Muscle the Right Way","footnotes":""},"categories":[3],"class_list":["post-20589","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sportstyle"],"fullData":{"ID":20589,"post_author":"13","post_date":"2020-08-26 13:00:07","post_date_gmt":"2020-08-26 11:00:07","post_content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":20627},\"headline\":\"Building Arm Muscle the Right Way\",\"content\":\"Armed for summer\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;It is sweltering outside, and we are stripping off layers left, right and centre. But exposing all this skin can sometimes show off parts of the body that we have neglected during our training sessions throughout the year.\\u0026nbsp;Whatever the goal, be it more definition, greater strength, or a higher percentage of lean muscle mass, we\\u0026rsquo;ve got some tips and tricks to help you sculpt some sexy arms this summer. Plus, stick around for a bonus workout circuit.\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Arm Muscle 101\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Having a strong upper body isn\\u0026rsquo;t purely aesthetic; by maintaining your arm muscles, \\u0026lt;strong\\u0026gt;performing other physical activities becomes easier,\\u0026lt;\/strong\\u0026gt; you lower your chance of injury and boost your metabolism at the same time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Building muscle mass involves hypertrophy\\u0026mdash;breaking down and rebuilding muscle. There are three essential elements to consider when training your arms: \\u0026lt;strong\\u0026gt;intensity, volume and frequency.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How much do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Intensity\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt; involves finding the right weight to sufficiently challenge yourself. You\\u0026rsquo;re looking to lift heavy enough that you are working the fibres but are still able to do enough repetitions to stress the tissue. \\u0026lt;strong\\u0026gt;Seek moderately heavy weights,\\u0026lt;\/strong\\u0026gt; about 65% of your one repetition max.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How long do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Volume \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;is the number of reps and sets you\\u0026rsquo;re doing. \\u0026lt;strong\\u0026gt;Don\\u0026rsquo;t lift until you cannot lift anymore\\u0026lt;\/strong\\u0026gt; but rather until you are adequately fatigued. A good rule of thumb is that the last few reps of every set should feel a bit uncomfortable, like you\\u0026rsquo;re challenging yourself.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How often do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Frequency \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;refers to how often you train. When you frequently and consistently train your arms, you steadily build up strength and muscle protein.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;\\u0026nbsp;\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;*Common Mistake: \\u0026nbsp;\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;em\\u0026gt;women often use weights that are too light to avoid bulking up. \\u0026lt;strong\\u0026gt;This will increase muscular endurance but won\\u0026rsquo;t necessarily give the sculpted definition you are looking for.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Nutrition\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Nutrition is key when it comes to any fitness goal.\\u0026lt;\/strong\\u0026gt; Especially when you are developing muscle, it is important to consider that you are eating enough raw materials to build the desired structure.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Make sure you are consuming enough calories to facilitate the results you are looking for. Best if these calories are made up of lean protein, healthy fats and complex carbohydrates. Protein is especially important to equip your body with the amino acids necessary to build muscle.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;*Common Mistake:\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;em\\u0026gt; \\u0026lt;strong\\u0026gt;not eating enough!\\u0026lt;\/strong\\u0026gt; Building muscles takes energy, and your strength goals won\\u0026rsquo;t become a reality if you are burning more than you consume. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Exercise Tipps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;The upper arm is composed of two main muscle groups which you have probably heard of: \\u0026lt;strong\\u0026gt;the biceps in the front and the triceps in the back.\\u0026lt;\/strong\\u0026gt; Each of these are made up of smaller \\u0026lsquo;heads\\u0026rsquo;\\u0026mdash;two in the biceps and three in the triceps. These are opposite functioning muscle groups that require different types of exercise to get trained.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;If you\\u0026rsquo;re spending ages in the gym and not seeing gains, maybe \\u0026lt;strong\\u0026gt;check that you are choosing the right movements.\\u0026lt;\/strong\\u0026gt; It is also vital that you change up your routine, especially if it currently only features curls on curls on curls. Overtraining without variety is another \\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;common mistake \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;to avoid\\u0026mdash;you may be overbuilding in one area and neglecting others.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Go for complex movements that recruit more muscle fibres, instead of just single-joint exercises. \\u0026lt;strong\\u0026gt;Multi-joint compound exercises get more accomplished\\u0026lt;\/strong\\u0026gt; in a shorter amount of time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Summer Circuit\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;At the beach, on a boat or simply wherever your vacation takes you, these are some \\u0026lt;strong\\u0026gt;practical and effective arm-boosting exercises\\u0026lt;\/strong\\u0026gt; to pack along.\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Inchworm \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start with your feet hip-width apart, bending over and touching the floor with both hands. With straight legs and a tight core slowly walk your hands forward without collapsing your hips, moving through high-plank position. Pause at your maximum and then slowly walk your feet towards your hands. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 10-15. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Push up w\/ Balancing Ball \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start in plank position, with right hand on top of ball (can be a medicine ball, soccer ball\\u0026mdash;whatever you have available). With an engaged core and level hips, complete one lopsided push up. Swap the ball from right hand to left. Repeat on other side. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 10-15. \\u0026lt;strong\\u0026gt;\\u0026nbsp;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Triceps Kickback \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Stand with your feet hip-width apart and knees bent, leaning slightly forward. Hold weights (or anything appropriately heavy) in each hand, elbows bent 90-degrees by the side of your body, palms facing each other. Straighten arms and press weights back and up while squeezing triceps. Keep core engaged and breathe steadily. Return to start. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 15-20.\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Alternating Lunge with Bicep Curl \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start with feet shoulder-width apart and a dumbbell in each hand. Take a big step forward with right foot and lower down into a lunge until both legs form 90-degree angles. In this position, bend at both elbows to curl weights up to shoulder height. With control, lower weights, then press through right foot to extend legs and step back into start position. Swap legs and repeat. \\u0026lt;em\\u0026gt;Complete 12-15 on each side. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-contact-box {\"gradient\":\"3\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"title\":\"\",\"mode\":\"manual\",\"numArticles\":3,\"manualArticles\":[{\"id\":16896},{\"id\":2845},{\"id\":6426}],\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","post_title":"Building Arm Muscle the Right Way","post_excerpt":"It is sweltering outside, and we are stripping off layers left, right and centre. But exposing all this skin can sometimes show off parts of the body that we have neglected during our training sessions throughout the year.\u00a0Whatever the goal, be it more definition, greater strength, or a higher percentage of lean muscle mass, we\u2019ve got some tips and tricks to help you sculpt some sexy arms this summer. Plus, stick around for a bonus workout circuit.\n\u00a0\n","post_status":"publish","comment_status":"closed","ping_status":"closed","post_password":"","post_name":"building-arm-muscle-the-right-way","to_ping":"","pinged":"","post_modified":"2025-09-28 09:00:30","post_modified_gmt":"2025-09-28 09:00:30","post_content_filtered":"","post_parent":0,"guid":"https:\/\/www.puma-catchup.com\/?p=20589","menu_order":0,"post_type":"post","post_mime_type":"","comment_count":"0","filter":"raw","ancestors":[],"page_template":"","post_category":[3],"tags_input":[],"id":20589,"author":"13","date":"2020-08-26 13:00:07","date_gmt":"2020-08-26 11:00:07","content":"<!-- wp:puma\/row-post-header {\"image\":{\"id\":20627},\"headline\":\"Building Arm Muscle the Right Way\",\"content\":\"Armed for summer\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;span class=\\u0026quot;textStyle_intro\\u0026quot;\\u0026gt;It is sweltering outside, and we are stripping off layers left, right and centre. But exposing all this skin can sometimes show off parts of the body that we have neglected during our training sessions throughout the year.\\u0026nbsp;Whatever the goal, be it more definition, greater strength, or a higher percentage of lean muscle mass, we\\u0026rsquo;ve got some tips and tricks to help you sculpt some sexy arms this summer. Plus, stick around for a bonus workout circuit.\\u0026lt;\/span\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Arm Muscle 101\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Having a strong upper body isn\\u0026rsquo;t purely aesthetic; by maintaining your arm muscles, \\u0026lt;strong\\u0026gt;performing other physical activities becomes easier,\\u0026lt;\/strong\\u0026gt; you lower your chance of injury and boost your metabolism at the same time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Building muscle mass involves hypertrophy\\u0026mdash;breaking down and rebuilding muscle. There are three essential elements to consider when training your arms: \\u0026lt;strong\\u0026gt;intensity, volume and frequency.\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How much do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Intensity\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt; involves finding the right weight to sufficiently challenge yourself. You\\u0026rsquo;re looking to lift heavy enough that you are working the fibres but are still able to do enough repetitions to stress the tissue. \\u0026lt;strong\\u0026gt;Seek moderately heavy weights,\\u0026lt;\/strong\\u0026gt; about 65% of your one repetition max.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How long do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Volume \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;is the number of reps and sets you\\u0026rsquo;re doing. \\u0026lt;strong\\u0026gt;Don\\u0026rsquo;t lift until you cannot lift anymore\\u0026lt;\/strong\\u0026gt; but rather until you are adequately fatigued. A good rule of thumb is that the last few reps of every set should feel a bit uncomfortable, like you\\u0026rsquo;re challenging yourself.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;How often do you lift? \\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Frequency \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;refers to how often you train. When you frequently and consistently train your arms, you steadily build up strength and muscle protein.\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;\\u0026nbsp;\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;*Common Mistake: \\u0026nbsp;\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;em\\u0026gt;women often use weights that are too light to avoid bulking up. \\u0026lt;strong\\u0026gt;This will increase muscular endurance but won\\u0026rsquo;t necessarily give the sculpted definition you are looking for.\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Nutrition\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Nutrition is key when it comes to any fitness goal.\\u0026lt;\/strong\\u0026gt; Especially when you are developing muscle, it is important to consider that you are eating enough raw materials to build the desired structure.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Make sure you are consuming enough calories to facilitate the results you are looking for. Best if these calories are made up of lean protein, healthy fats and complex carbohydrates. Protein is especially important to equip your body with the amino acids necessary to build muscle.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;*Common Mistake:\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;em\\u0026gt; \\u0026lt;strong\\u0026gt;not eating enough!\\u0026lt;\/strong\\u0026gt; Building muscles takes energy, and your strength goals won\\u0026rsquo;t become a reality if you are burning more than you consume. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Exercise Tipps\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;The upper arm is composed of two main muscle groups which you have probably heard of: \\u0026lt;strong\\u0026gt;the biceps in the front and the triceps in the back.\\u0026lt;\/strong\\u0026gt; Each of these are made up of smaller \\u0026lsquo;heads\\u0026rsquo;\\u0026mdash;two in the biceps and three in the triceps. These are opposite functioning muscle groups that require different types of exercise to get trained.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;If you\\u0026rsquo;re spending ages in the gym and not seeing gains, maybe \\u0026lt;strong\\u0026gt;check that you are choosing the right movements.\\u0026lt;\/strong\\u0026gt; It is also vital that you change up your routine, especially if it currently only features curls on curls on curls. Overtraining without variety is another \\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;common mistake \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;to avoid\\u0026mdash;you may be overbuilding in one area and neglecting others.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Go for complex movements that recruit more muscle fibres, instead of just single-joint exercises. \\u0026lt;strong\\u0026gt;Multi-joint compound exercises get more accomplished\\u0026lt;\/strong\\u0026gt; in a shorter amount of time.\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-text-single {\"content\":\"\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;Summer Circuit\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;At the beach, on a boat or simply wherever your vacation takes you, these are some \\u0026lt;strong\\u0026gt;practical and effective arm-boosting exercises\\u0026lt;\/strong\\u0026gt; to pack along.\\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;\\u0026nbsp;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Inchworm \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start with your feet hip-width apart, bending over and touching the floor with both hands. With straight legs and a tight core slowly walk your hands forward without collapsing your hips, moving through high-plank position. Pause at your maximum and then slowly walk your feet towards your hands. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 10-15. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Push up w\/ Balancing Ball \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start in plank position, with right hand on top of ball (can be a medicine ball, soccer ball\\u0026mdash;whatever you have available). With an engaged core and level hips, complete one lopsided push up. Swap the ball from right hand to left. Repeat on other side. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 10-15. \\u0026lt;strong\\u0026gt;\\u0026nbsp;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Triceps Kickback \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Stand with your feet hip-width apart and knees bent, leaning slightly forward. Hold weights (or anything appropriately heavy) in each hand, elbows bent 90-degrees by the side of your body, palms facing each other. Straighten arms and press weights back and up while squeezing triceps. Keep core engaged and breathe steadily. Return to start. \\u0026lt;em\\u0026gt;This is 1 rep. Complete 15-20.\\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\\u0026lt;ul\\u0026gt;\\n\\u0026lt;li\\u0026gt;\\u0026lt;strong\\u0026gt;\\u0026lt;em\\u0026gt;Alternating Lunge with Bicep Curl \\u0026lt;\/em\\u0026gt;\\u0026lt;\/strong\\u0026gt;\\u0026lt;\/li\\u0026gt;\\n\\u0026lt;\/ul\\u0026gt;\\n\\u0026lt;br\/\\u0026gt;Start with feet shoulder-width apart and a dumbbell in each hand. Take a big step forward with right foot and lower down into a lunge until both legs form 90-degree angles. In this position, bend at both elbows to curl weights up to shoulder height. With control, lower weights, then press through right foot to extend legs and step back into start position. Swap legs and repeat. \\u0026lt;em\\u0026gt;Complete 12-15 on each side. \\u0026lt;\/em\\u0026gt;\\u0026lt;br\/\\u0026gt;\\n\",\"width\":\"Wide\",\"aspect\":\"0\",\"style\":\"2b\",\"firstletter\":\"\",\"gradient\":\"none\",\"spacing\":true,\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-contact-box {\"gradient\":\"3\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/--><!-- wp:puma\/row-article-teaser-3 {\"migrateBlock\":true,\"title\":\"\",\"mode\":\"manual\",\"numArticles\":3,\"manualArticles\":[{\"id\":16896},{\"id\":2845},{\"id\":6426}],\"articles\":\"\",\"previewImage\":\"\",\"lock\":\"\",\"metadata\":\"\",\"className\":\"\",\"TrpContentRestriction\":{\"restriction_type\":\"exclude\",\"selected_languages\":[],\"panel_open\":true}} \/-->","title":"D\u00e9velopper la musculature des bras de la bonne fa\u00e7on","excerpt":"Il fait une chaleur \u00e9touffante et nous nous d\u00e9barrassons de toutes les couches \u00e0 gauche, \u00e0 droite et au centre. Mais exposer toute cette peau peut parfois r\u00e9v\u00e9ler des parties du corps que nous avons n\u00e9glig\u00e9es au cours de nos s\u00e9ances d'entra\u00eenement tout au long de l'ann\u00e9e. Quel que soit votre objectif, qu'il s'agisse d'une meilleure d\u00e9finition, d'une plus grande force ou d'un pourcentage plus \u00e9lev\u00e9 de masse musculaire maigre, nous avons quelques conseils et astuces pour vous aider \u00e0 sculpter des bras sexy cet \u00e9t\u00e9. De plus, restez dans les parages pour un circuit d'entra\u00eenement bonus.\n\u00a0","status":"publish","password":"","name":"d\u00e9velopper-les-muscles-des-bras-de-la-bonne-mani\u00e8re","modified":"2025-09-28 09:00:30","modified_gmt":"2025-09-28 09:00:30","content_filtered":"","parent":0,"type":"post","mime_type":"","template":"","category":[3],"datetime_local":"26 ao\u00fbt 2020 \u00e0 11:00","date_local":"26 ao\u00fbt 2020","time_local":"11:00","slug":"building-arm-muscle-the-right-way","url":"https:\/\/www.puma-catchup.com\/fr\/sportstyle\/building-arm-muscle-the-right-way\/","featured_image":{"width":1140,"height":640,"file":"2020\/08\/armmuscles_H2.jpg","filesize":73805,"sizes":{"medium":{"file":"armmuscles_H2-300x168.jpg","width":300,"height":168,"mime-type":"image\/jpeg","filesize":6955},"large":{"file":"armmuscles_H2-1024x575.jpg","width":1024,"height":575,"mime-type":"image\/jpeg","filesize":36314},"thumbnail":{"file":"armmuscles_H2-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","filesize":4187},"medium_large":{"file":"armmuscles_H2-768x431.jpg","width":768,"height":431,"mime-type":"image\/jpeg","filesize":24188},"trp-custom-language-flag":{"file":"armmuscles_H2-18x10.jpg","width":18,"height":10,"mime-type":"image\/jpeg","filesize":412}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]},"id":20627,"alt":"Woman training arms with weights","caption":"","description":"","url":"https:\/\/www.puma-catchup.com\/wp-content\/uploads\/2020\/08\/armmuscles_H2.jpg","title":"muscles des bras_H2","aspect_ratio":1.78125,"focalPointLeft":0.5,"focalPointTop":0},"headline":"Building Arm Muscle the Right Way","categories":[{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":415,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/"}],"theCategory":{"term_id":3,"name":"Sportstyle","slug":"sportstyle","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":415,"filter":"raw","url":"https:\/\/www.puma-catchup.com\/fr\/category\/sportstyle\/"},"isFeaturedArticle":true,"isTopArticle":true},"_links":{"self":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts\/20589","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=20589"}],"version-history":[{"count":0,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/posts\/20589\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/media\/20627"}],"wp:attachment":[{"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/media?parent=20589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.puma-catchup.com\/fr\/wp-json\/wp\/v2\/categories?post=20589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}