{"id":6527,"date":"2024-05-29T00:00:37","date_gmt":"2024-05-29T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6527"},"modified":"2024-05-29T17:10:38","modified_gmt":"2024-05-29T17:10:38","slug":"how-many-sets-you-should-be-doing-in-a-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/how-many-sets-you-should-be-doing-in-a-workout\/","title":{"rendered":"COMBIEN D\u2019ENSEMBLES VOUS DEVRIEZ FAIRE DANS UNE S\u00c9ANCE D\u2019ENTRA\u00ceNEMENT"},"content":{"rendered":"<\/p>\n

Lorsque vous soulevez des poids, votre plan d\u2019entra\u00eenement sp\u00e9cifie g\u00e9n\u00e9ralement un certain nombre d\u2019ensembles. Un ensemble d\u00e9crit un groupe de r\u00e9p\u00e9titions effectu\u00e9es pour un exercice. Par exemple, une s\u00e9ance d\u2019entra\u00eenement de base peut \u00e9num\u00e9rer \u00ab 3\u00d710 presses thoraciques \u00bb. Cela signifie que vous devez faire trois ensembles de 10 repr\u00e9sentants. Choisissez un poids assez lourd que vous ne pouvez faire 10 repr\u00e9sentants dans une rang\u00e9e. Apr\u00e8s un set de 10, reposez-vous. Puis r\u00e9p\u00e9tez deux fois de plus pour un total de trois sets.<\/p>\n

Combien d\u2019ensembles devriez-vous faire dans une s\u00e9ance d\u2019entra\u00eenement?<\/h2>\n

\u00a0<\/p>\n

En g\u00e9n\u00e9ral, l\u2019exerciseur moyen fait un \u00e0 trois ensembles de chaque exercice. Il y a une certaine controverse quant \u00e0 savoir si un ensemble obtient les m\u00eames r\u00e9sultats que la formation \u00e0 plusieurs ensembles.<\/span>1<\/sup><\/p>\n

Si vous \u00eates plus avanc\u00e9, ou si vous avez des objectifs sp\u00e9cifiques (comme l\u2019augmentation de la masse musculaire), le nombre de repr\u00e9sentants et d\u2019ensembles que vous devriez faire peut changer. Pour certains objectifs, vous voulez plus de repr\u00e9sentants et des ensembles avec des poids plus l\u00e9gers, tandis que pour d\u2019autres, le contraire est mieux.<\/p>\n

\n\n\n\n\n\n\n\n\n
Objectif de remise en forme<\/strong><\/td>\nStudios<\/strong><\/td>\nRepr\u00e9sentants<\/strong><\/td>\nP\u00e9riode de repos<\/strong><\/td>\nintensit\u00e9<\/strong><\/td>\n<\/tr>\n
Condition physique g\u00e9n\u00e9rale<\/td>\n1 ou 2<\/td>\n8 to 15\u00a0<\/td>\n30 \u00e0 90 secondes<\/td>\nPeut varier<\/td>\n<\/tr>\n
endurance<\/td>\n3 to 4\u00a0<\/td>\n15+\u00a0<\/td>\nJusqu\u2019\u00e0 30 secondes<\/td>\n50% to 65% of 1RM<\/td>\n<\/tr>\n
Masse musculaire<\/td>\n3 to 6\u00a0<\/td>\n6 to 12\u00a0<\/td>\n30 \u00e0 90 secondes<\/td>\n70% to 80% of 1RM<\/td>\n<\/tr>\n
Force musculaire<\/td>\n2 \u00e0 3 ans<\/td>\nJusqu\u2019\u00e0 6<\/td>\n2 \u00e0 5 minutes<\/td>\n80% \u00e0 90% de 1RM<\/td>\n<\/tr>\n
Puissance: 1 Ascenseur<\/td>\n3 \u00e0 5 ans<\/td>\n1 ou 2<\/td>\n2 \u00e0 5 minutes<\/td>\n90%+ de 1RM<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

Utilisez des ensembles pour atteindre les objectifs de perte de poids<\/h2>\n

Pour la perte de poids, incorporez certaines des techniques suivantes dans vos s\u00e9ances d\u2019entra\u00eenement pour stimuler la combustion des calories.<\/p>\n

    \n
  • Entra\u00eenement en circuit<\/strong>: Avec l\u2019entra\u00eenement en circuit, vous faites chaque exercice l\u2019un apr\u00e8s l\u2019autre sans repos. Cela vous permet de construire des muscles tout en gardant votre fr\u00e9quence cardiaque \u00e9lev\u00e9e, ce qui peut aider \u00e0 br\u00fbler plus de calories pendant et apr\u00e8s votre s\u00e9ance d\u2019entra\u00eenement.<\/li>\n
  • Supersets :<\/strong>Choisissez deux exercices qui ciblent le m\u00eame groupe musculaire et faites-les l\u2019un apr\u00e8s l\u2019autre. Cela augmente l\u2019intensit\u00e9, ce qui peut aider \u00e0 br\u00fbler plus de calories. Une s\u00e9ance d\u2019entra\u00eenement superset corps total sera vraiment vous d\u00e9fier.<\/li>\n
  • Tri-sets :<\/strong>Comme les supersets, il s\u2019agit de faire trois exercices pour les m\u00eames groupes musculaires ou oppos\u00e9s, l\u2019un apr\u00e8s l\u2019autre, sans repos entre les deux. Encore une fois, c\u2019est un excellent moyen de construire l\u2019intensit\u00e9 et br\u00fbler plus de calories.<\/li>\n
  • Formation pyramidale<\/strong>: Avec ce type d\u2019entra\u00eenement, vous construisez sur chaque ensemble, augmentant le poids et diminuant les r\u00e9p\u00e9titions de sorte que vous ciblez vraiment les fibres musculaires et tirer le meilleur parti de chaque repr\u00e9sentant. Essayez une s\u00e9ance d\u2019entra\u00eenement pyramidale du haut du corps.<\/li>\n
  • Tabata musculation :<\/strong>Il s\u2019agit d\u2019une sorte d\u2019entra\u00eenement en circuit de haute intensit\u00e9 qui maintient votre fr\u00e9quence cardiaque encore plus \u00e9lev\u00e9e que l\u2019entra\u00eenement traditionnel en circuit. Vous alternez intervalles de travail de 20 secondes avec 10 secondes de repos, r\u00e9p\u00e9tant cela pendant quatre minutes. \u00c7a n\u2019a pas l\u2019air d\u2019\u00eatre beaucoup de temps, mais c\u2019est dur.<\/li>\n<\/ul>\n

    \n","protected":false},"excerpt":{"rendered":"

    Lorsque vous soulevez des poids, votre plan d\u2019entra\u00eenement sp\u00e9cifie g\u00e9n\u00e9ralement un certain nombre d\u2019ensembles. Un ensemble d\u00e9crit un groupe de 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