Push-up est une forme essentielle d\u2019entra\u00eenement pour tous les amateurs de fitness. Faire des pompes est un must pour tous ceux qui essaient d\u2019entrer dans la forme parfaite et tonifier leur corps. Cette s\u00e9ance d\u2019entra\u00eenement unique peut tonifier tout votre corps, \u00e0 condition que vous le faites de la bonne fa\u00e7on. Mais il est en fait difficile de faire push-ups, surtout si vous \u00eates un d\u00e9butant. La plupart des gens partagent une relation d\u2019amour et de haine avec cette forme d\u2019exercice, mais le sentiment de le ma\u00eetriser est incroyable. Si vous avez du mal \u00e0 entrer dans la ligue de faire un push-up parfait alors voici quelques r\u00e8gles de base que vous devez suivre:<\/p>\n
Mettre l\u2019accent sur la qualit\u00e9 N\u2019apportez pas Vos bras doivent \u00eatre s\u00e9par\u00e9s Ne baisse pas Effectuer des repr\u00e9sentants Montez jusqu\u2019\u00e0 Ne vous pr\u00e9cipitez \n","protected":false},"excerpt":{"rendered":" Push-up est une forme essentielle d\u2019entra\u00eenement pour tous les amateurs de fitness. Faire des pompes est un must pour tous […]<\/p>\n","protected":false},"author":2,"featured_media":6139,"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":[55,139,140],"tags":[],"class_list":["post-6138","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gym-fitness","category-muscle-building","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\/2020\/09\/Front.jpg","categories_details":[{"id":55,"name":"Gym Fitness","count":46,"parent":0},{"id":139,"name":"Muscle Building","count":53,"parent":0},{"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":6332,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/6138","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=6138"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/6138\/revisions"}],"predecessor-version":[{"id":17064,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/posts\/6138\/revisions\/17064"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media\/6139"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/media?parent=6138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/categories?post=6138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/fr\/wp-json\/wp\/v2\/tags?post=6138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
<\/strong>Peu importe le nombre de pompes que vous faites \u00e0 la fois, il s\u2019agit de savoir si vous le faites de la bonne fa\u00e7on. La qualit\u00e9 est plus importante que la quantit\u00e9. Effectuer un push-up incorrectement peut vous mettre au risque de vous blesser et il ne vous aidera pas de toute fa\u00e7on. Faites attention \u00e0 votre posture tout en effectuant cette forme d\u2019entra\u00eenement.<\/p>\n
vos hanches hautes<\/strong>\u00a0N\u2019apportez pas vos hanches haut tout en effectuant un push-up. Cela va d\u00e9sengager le muscle de base. Gardez le dos plat en ligne droite et engagez vos abdos tout en effectuant l\u2019exercice. D\u00e9placer vos hanches vers le haut ajoutera beaucoup de pression sur vos \u00e9paules.
Commencez par
le bas<\/strong>Commencez toujours votre pompe \u00e0 partir du sol. Gardez votre colonne vert\u00e9brale droite et engagez votre noyau pour stimuler l\u2019endurance tout en effectuant cet exercice.<\/p>\n
de plus de la largeur des \u00e9paules<\/strong>\u00a0Il est pr\u00e9f\u00e9rable de s\u2019en tenir \u00e0 une forme simple de push-up si vous venez de commencer \u00e0 le faire. Placez votre main plus que la largeur des \u00e9paules \u00e0 part sur le sol. Vos pouces et aisselles doivent \u00eatre en ligne avec vos coudes \u00e0 un angle de 45 degr\u00e9s par rapport aux c\u00f4t\u00e9s lorsque vous \u00eates vers le bas.<\/p>\n
la t\u00eate<\/strong>\u00a0Votre t\u00eate doit \u00eatre align\u00e9e avec votre corps. Cela vous emp\u00eachera de tout type de blessure. Gardez votre menton de frapper le sol au fond.<\/p>\n
complets<\/strong>\u00a0Assurez-vous de venir au sol compl\u00e8tement. Votre poitrine devrait brosser le sol chaque fois que vous descendez.<\/p>\n
ce que vos bras soient droits<\/strong>\u00a0Monte jusqu\u2019\u00e0 ce que tes bras soient droits. Assurez-vous que vos coudes ne sont pas pli\u00e9s lorsque vous montez.<\/p>\n
pas pour essayer les variations<\/strong>\u00a0Si vous \u00eates un d\u00e9butant, alors ne vous h\u00e2tez pas d\u2019essayer une variation. Tout d\u2019abord, ma\u00eetriser les bases, puis aller pour les variations.<\/p>\n