{"id":13996,"date":"2017-06-22T00:00:00","date_gmt":"2017-06-21T22:00:00","guid":{"rendered":"http:\/\/shoelifer.com\/2017\/06\/22\/bras-fermes-muscles-5-minutes\/"},"modified":"2020-07-02T19:14:12","modified_gmt":"2020-07-02T18:14:12","slug":"bras-fermes-muscles-5-minutes","status":"publish","type":"post","link":"https:\/\/serafina-hub.com\/new_shoelifer\/beaute\/bien-etre\/bras-fermes-muscles-5-minutes\/","title":{"rendered":"DES BRAS FERMES ET MUSCL\u00c9S EN 5 MINUTES PAR JOUR"},"content":{"rendered":"[vc_row][vc_column offset=\u00a0\u00bbvc_hidden-lg vc_hidden-md\u00a0\u00bb][vc_column_text][\/vc_column_text]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<span style=\"color: #000000;\"><strong>Des bras fermes et muscl\u00e9s en 5 minutes par jour <\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">\u00c9pisode\u00a04.\u00a0Apr\u00e8s <a href=\"http:\/\/shoelifer.com\/grooming\/cinq-minutes-sport-1-jambes-fines\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=fr&amp;q=http:\/\/shoelifer.com\/grooming\/cinq-minutes-sport-1-jambes-fines\/&amp;source=gmail&amp;ust=1498218682609000&amp;usg=AFQjCNHznl6kPbCcC_9u8sbVOGC57yL2rA\">les jambes<\/a>,\u00a0<a href=\"http:\/\/shoelifer.com\/grooming\/ventre-plat-5-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=fr&amp;q=http:\/\/shoelifer.com\/grooming\/ventre-plat-5-minutes\/&amp;source=gmail&amp;ust=1498218682609000&amp;usg=AFQjCNFWIPPVXJqWlQen12wFvwOo0AP46g\">le ventre<\/a> et <a href=\"http:\/\/shoelifer.com\/grooming\/poitrine-tonique-5-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=fr&amp;q=http:\/\/shoelifer.com\/grooming\/poitrine-tonique-5-minutes\/&amp;source=gmail&amp;ust=1498218682609000&amp;usg=AFQjCNGp031uz8wynte5B0Izim0u9rQZKw\">la poitrine<\/a>, on se sculpte de jolis bras muscl\u00e9s en cinq minutes top chrono\u00a0gr\u00e2ce \u00e0 ces deux exercices redoutablement efficaces !\u00a0 \u00c0 condition de les pratiquer\u00a0tous les jours\u2026\u00a0Chiche?<\/span><\/p>\n<p><strong><span style=\"color: #000000;\">Exercice 1\u00a0: La chaise<\/span><\/strong><\/p>\n<p><strong><span style=\"color: #000000;\">Le mode d\u2019emploi\u00a0?<\/span><\/strong><\/p>\n<p><span style=\"color: #000000;\">Asseyez-vous sur le bord d\u2019une chaise bien stable et \u2013de pr\u00e9f\u00e9rence\u2013 adoss\u00e9e \u00e0 un mur. Posez les mains sur le bord de la chaise, de part et d\u2019autre des cuisses, et veillez \u00e0 bien avoir les jambes en angle droit. D\u00e9collez les fesses de la chaise et descendez lentement \u00e0 la fois vers l\u2019avant et vers le bas, jusqu\u2019\u00e0 ce que les bras forment un angle droit. Enfin, poussez sur vos bras et remettez-vous dans la position initiale.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Pour que ce soit efficace<\/strong>\u00a0: Faites trois s\u00e9ries de 8 \u00e0 10 r\u00e9p\u00e9titions.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil :<\/strong> Veillez \u00e0 garder le dos pr\u00e8s de la chaise en descendant et en montant.<\/span><\/p>\n<p><strong><span style=\"color: #000000;\">Exercice 2\u00a0: Les <em>curls<\/em><\/span><\/strong><\/p>\n<p><strong><span style=\"color: #000000;\">Le mode d\u2019emploi\u00a0?<\/span><\/strong><\/p>\n<p><span style=\"color: #000000;\">Assise (de pr\u00e9f\u00e9rence), munie de petits halt\u00e8res, ramenez vos mains vers vos \u00e9paules en pliant les coudes.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Pour que ce soit efficace<\/strong>\u00a0: Faites trois s\u00e9ries de 12 r\u00e9p\u00e9titions. Les plus aguerries peuvent aller jusqu\u2019\u00e0 20.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil<\/strong> : Pour bien r\u00e9aliser cet exercice, les coudes ne doivent pas bouger et les pieds doivent \u00eatre \u00e0 plat sur le sol.<\/span><\/p>\n<p><span style=\"color: #000000;\"><em><strong>Suivez les conseils du coach Erwann Menth\u00e9our pour affiner vos bras\u00a0<\/strong><\/em><\/span><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[vc_raw_html]JTNDcCUzRSUzQ2lmcmFtZSUyMHdpZHRoJTNEJTIyODUzJTIyJTIwaGVpZ2h0JTNEJTIyNDgwJTIyJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZ3d3cueW91dHViZS5jb20lMkZlbWJlZCUyRklZWlRpVXhjOWZZJTNGcmVsJTNEMCUyMiUyMGZyYW1lYm9yZGVyJTNEJTIyMCUyMiUyMGFsbG93ZnVsbHNjcmVlbiUzRSUzQyUyRmlmcmFtZSUzRSUzQyUyRnAlM0U=[\/vc_raw_html]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[\/vc_column][\/vc_row]\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>4\u00e8me volet de notre s\u00e9rie : des bras fermes et muscl\u00e9s. Shoelifer a s\u00e9lectionn\u00e9 pour vous deux exercices courts mais efficaces \u00e0 int\u00e9grer dans votre routine sport quotidienne.<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Related Posts generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":14,"featured_media":18009,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_stc_notifier_status":"sent","_stc_notifier_sent_time":"2022-03-19 21:02:55","_stc_notifier_request":false,"_stc_notifier_prevent":false,"_stc_subscriber_keywords":"","_stc_subscriber_search_areas":""},"categories":[14979],"tags":[],"thb-sponsors":[],"_links":{"self":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13996"}],"collection":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/comments?post=13996"}],"version-history":[{"count":1,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13996\/revisions"}],"predecessor-version":[{"id":26961,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13996\/revisions\/26961"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/media\/18009"}],"wp:attachment":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/media?parent=13996"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/categories?post=13996"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/tags?post=13996"},{"taxonomy":"thb-sponsors","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/thb-sponsors?post=13996"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}