{"id":12564,"date":"2024-07-07T00:00:58","date_gmt":"2024-07-07T00:00:58","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12564"},"modified":"2024-07-07T17:12:28","modified_gmt":"2024-07-07T17:12:28","slug":"10-training-techniques","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/10-training-techniques\/","title":{"rendered":"10 TECHNIQUES DE FORMATION"},"content":{"rendered":"<\/p>\n<p>Utilisez des techniques d\u2019entra\u00eenement au moins trois fois par semaine pour faire exploser vos muscles dans la croissance acc\u00e9l\u00e9r\u00e9e.<\/p>\n<ul>\n<li><strong>Supersets: effectuer<\/strong>\u00a0deux exercices d\u2019affil\u00e9e sans aucun repos pour augmenter l\u2019intensit\u00e9, et raccourcir les s\u00e9ances d\u2019entra\u00eenement.\u00a0<strong>Exemple :<\/strong>\u00a0Boucles biceps: 3\u00d712, Allongement Triceps Extensions: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Trisets :<\/strong>\u00a0effectuez trois exercices d\u2019affil\u00e9e sans aucun repos.\u00a0<strong>Exemple :<\/strong>\u00a0Boucles de poignet : 3\u00d712, boucles invers\u00e9es de poignet : 3\u00d712, boucles invers\u00e9es de barbell : 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Ensembles g\u00e9ants :<\/strong>\u00a0effectuez quatre exercices d\u2019affil\u00e9e sans aucun repos.\u00a0<strong>Exemple :<\/strong>\u00a0Inclinez Barbell Bench Press : 3\u00d712, Flat Dumbbell Bench Press: 3\u00d712, Peck Deck Flyes: 3\u00d712, Cable Cross-overs: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Repr\u00e9sentants forc\u00e9s: effectuer<\/strong>\u00a0le maximum de repr\u00e9sentants montant seul, puis avoir votre partenaire d\u2019entra\u00eenement vous aider \u00e0 effectuer un couple de repr\u00e9sentants de plus.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Repr\u00e9sentants partiels: effectuer<\/strong>\u00a0des r\u00e9p\u00e9titions maximales compl\u00e8tes, puis continuer en faisant des repr\u00e9sentants partiels, si vous pouvez supporter la douleur.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Repr\u00e9sentants tricheurs: effectuer<\/strong>\u00a0des repr\u00e9sentants ROM complets (Range Of Motion) jusqu\u2019\u00e0 ce que vous atteignez l\u2019\u00e9chec, puis utiliser l\u2019\u00e9lan et les muscles secondaires pour compl\u00e9ter des repr\u00e9sentants suppl\u00e9mentaires.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Pause de repos : effectuez<\/strong>\u00a0autant de r\u00e9p\u00e9titions que possible jusqu\u2019\u00e0 ce que vous atteigniez l\u2019\u00e9chec, laissez tomber les poids, reposez-vous pendant quelques secondes, puis essayez d\u2019effectuer des r\u00e9p\u00e9titions suppl\u00e9mentaires.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>21s:<\/strong>\u00a0compl\u00e9ter 7 demi-repr\u00e9sentants dans le ROM inf\u00e9rieur, 7 demi-repr\u00e9sentants dans le ROM sup\u00e9rieur, suivie par 7 repr\u00e9sentants ROM complets.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Drop Sets:<\/strong>\u00a0effectuer une certaine quantit\u00e9 de sets dans une rang\u00e9e tout en r\u00e9duisant le poids \u00e0 chaque fois. Cette m\u00e9thode est \u00e9galement appel\u00e9e Running The Rack et est utilis\u00e9e pour augmenter l\u2019intensit\u00e9.\u00a0<strong>Exemple :<\/strong>\u00a0Set 1\u2014Flat Barbell Bench Press (250 livres) 12 reps, Set 2\u2014Flat Barbell Bench Press (200 livres): 12 repr\u00e9sentants, Set 3\u2014Flat Barbell Bench Press (150 livres): 12 repr\u00e9sentants<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Contraction de pointe :<\/strong>\u00a0par exemple, en faisant des boucles de biceps d\u2019halt\u00e8re, fl\u00e9chissez les biceps \u00e0 la partie sup\u00e9rieure du mouvement.<\/li>\n<\/ul>\n<h4>Studios<\/h4>\n<p>Ce programme est un volume \u00e9lev\u00e9 alors attendez-vous \u00e0 beaucoup d\u2019ensembles. 4 ensembles par exercice stimuleront la croissance et la force.<\/p>\n<h4>Repr\u00e9sentants<\/h4>\n<p>Les repr\u00e9sentants diminuent chaque ensemble, puisque vous augmenterez le poids \u00e0 chaque fois. Vous effectuerez des repr\u00e9sentants bas et \u00e9lev\u00e9s pour obtenir la taille et l\u2019endurance.<\/p>\n<h4>se reposer<\/h4>\n<p>Reposez-vous de 60 \u00e0 90 secondes entre les ensembles pour vous assurer que vos muscles se r\u00e9tablissent compl\u00e8tement pour les prochains sets.<\/p>\n<h3><strong>Pr\u00e9vention des blessures<\/strong><\/h3>\n<p><strong>formation:<\/strong>**<\/p>\n<p>Une des blessures les plus courantes a \u00e0 voir avec les muscles des poignets des rotateurs, surtout lorsque vous obtenez au niveau avanc\u00e9. Les blessures ralentissent votre progression et peuvent ruiner tout votre entra\u00eenement, donc j\u2019ai d\u00fb inclure cela dans le cadre de l\u2019entra\u00eenement.<\/p>\n<p>Voici quelques raisons pour lesquelles vous devez former vos muscles SITS (Supraspinatus, Infraspinatus, Teres Minor et Subscapularis).<\/p>\n<ol>\n<li>Diminuer les risques de blessures<\/li>\n<li>Augmenter le poids de certains ascenseurs<\/li>\n<li>Augmenter la taille du muscle du haut du dos<\/li>\n<li>D\u00e9velopper une meilleure posture<\/li>\n<li>Augmenter le ROM dans de nombreux exercices<\/li>\n<\/ol>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Utilisez des techniques d\u2019entra\u00eenement au moins trois fois par semaine pour faire exploser vos muscles dans la croissance acc\u00e9l\u00e9r\u00e9e. Supersets: [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12565,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[140],"tags":[],"class_list":["post-12564","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"fr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/05\/muscle-building-990x557-1.jpg","categories_details":[{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":5902,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/12564","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/comments?post=12564"}],"version-history":[{"count":12,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/12564\/revisions"}],"predecessor-version":[{"id":12650,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/12564\/revisions\/12650"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media\/12565"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media?parent=12564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/categories?post=12564"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/tags?post=12564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}