{"id":6973,"date":"2023-10-28T16:47:16","date_gmt":"2023-10-28T16:47:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6973"},"modified":"2023-10-28T16:47:19","modified_gmt":"2023-10-28T16:47:19","slug":"6-effective-winter-workouts-for-muscle-gain","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/6-effective-winter-workouts-for-muscle-gain\/","title":{"rendered":"6 entra\u00eenements d\u2019hiver efficaces pour le gain musculaire"},"content":{"rendered":"<p>S\u2019il y a un moment pour s\u2019entra\u00eener et gagner des muscles, l\u2019hiver est la saison pour le faire.<\/p> <p>Les mois d\u2019hiver vous donnent une chance d\u2019hiberner et de grossir. Donc, afin de tirer le meilleur parti de votre hiver, assurez-vous d\u2019incorporer les exercices mentionn\u00e9s ci-dessous. Ici, nous avons s\u00e9lectionn\u00e9 six s\u00e9ances d\u2019entra\u00eenement efficaces qui vous aideront \u00e0 gagner du muscle.<\/p> <p><strong>1) Soulev\u00e9 de terre<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.coachmag.co.uk\/sites\/coachmag\/files\/2018\/09\/sumo-deadlift.jpg\" alt=\"\"\/><\/figure> <p>Deadlift est l\u2019un des meilleurs exercices de construction de masse pour votre corps. La raison \u00e9tant qu\u2019il travaille plus de muscles que tout autre exercice et engage tous les principaux groupes musculaires. Ils recrutent une \u00e9norme quantit\u00e9 de muscles, favorisent le stress du syst\u00e8me nerveux central, et donc la lib\u00e9ration d\u2019hormones qui aide \u00e0 la croissance musculaire.<\/p> <p>Les principaux groupes musculaires que les Deadlifts travaillent sont:<\/p> <ul class=\"wp-block-list\"><li>Hamstrings<\/li><li>Inner thigh<\/li><li>Gluteus Maximus<\/li><li>Back<\/li><li>Quads<\/li><li>Calves<\/li><\/ul> <p><strong>2) Tractions pond\u00e9r\u00e9es<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/qph.fs.quoracdn.net\/main-qimg-c216b739313ce92d7233042862ec4402\" alt=\"\"\/><\/figure> <p>Les tractions, en g\u00e9n\u00e9ral, sont formidables pour construire de la masse, mais si vous cherchez \u00e0 d\u00e9velopper vos muscles, vous voudrez ajouter de la r\u00e9sistance. L\u2019une des meilleures fa\u00e7ons de le faire est d\u2019attacher une ceinture de trempage, d\u2019ajouter une plaque et de commencer \u00e0 tirer.<\/p> <p>Les principaux groupes musculaires que les tractions pond\u00e9r\u00e9es fonctionnent sont:<\/p> <ul class=\"wp-block-list\"><li>Biceps<\/li><li>Forearms<\/li><li>Posterior Shoulder<\/li><li>Back<\/li><\/ul> <p><strong>3) Barbell &amp; Dumbbell Curls<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/armsexercisesport.files.wordpress.com\/2020\/02\/standing-dumbbell-curl.jpg\" alt=\"\"\/><\/figure> <p>Le plus grand avantage de faire des boucles d\u2019halt\u00e8res et d\u2019halt\u00e8res est le potentiel qu\u2019il a pour la croissance musculaire. C\u2019est parce que lorsque vous les faites, vous ciblez des fibres musculaires sp\u00e9cifiques et les d\u00e9composez. \u00c0 leur tour, ils se reconstruisent par synth\u00e8se de prot\u00e9ines qui aide \u00e0 construire les muscles.<\/p> <p>Les principaux groupes musculaires que fonctionnent les boucles Barbell et Dumbbell sont:<\/p> <ul class=\"wp-block-list\"><li>Biceps<\/li><li>Shoulders<\/li><li>Forearms<\/li><\/ul> <p><strong>4) Haussements d\u2019\u00e9paules pond\u00e9r\u00e9s<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/kingssleeve.com\/wp-content\/uploads\/2017\/06\/men-shoulder-workout-dumbbell-shrug.jpg\" alt=\"\"\/><\/figure> <p>Les haussements d\u2019\u00e9paules lest\u00e9s sont en fait l\u2019un des meilleurs moyens de construire un ensemble de pi\u00e8ges formidables, et ils am\u00e9liorent l\u2019apparence g\u00e9n\u00e9rale de votre dos tout en renfor\u00e7ant les muscles. Effectuer de lourds haussements d\u2019\u00e9paules aidera \u00e0 faire pousser vos pi\u00e8ges et \u00e0 am\u00e9liorer votre physique.<\/p> <p>Les principaux groupes musculaires que les haussements d\u2019\u00e9paules pond\u00e9r\u00e9s fonctionnent sont:<\/p> <ul class=\"wp-block-list\"><li>Trapezius<\/li><li>Shoulders<\/li><li>Back<\/li><\/ul> <p><strong>5) D\u00e9velopp\u00e9 couch\u00e9<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.coachmag.co.uk\/sites\/coachmag\/files\/2017\/05\/bench-press_0.jpg\" alt=\"\"\/><\/figure> <p>Le d\u00e9velopp\u00e9 couch\u00e9 est pratiquement in\u00e9gal\u00e9 dans sa capacit\u00e9 \u00e0 cibler les muscles de la poitrine avec de lourdes charges. Le plus grand avantage que vous obtiendrez en faisant des d\u00e9velopp\u00e9 couch\u00e9s est que vous augmenterez consid\u00e9rablement la force du haut de votre corps. La raison en est que le d\u00e9velopp\u00e9 couch\u00e9 utilise plusieurs muscles diff\u00e9rents dans le haut de votre corps, et plus vous soulevez de poids, plus ces muscles seront utilis\u00e9s, augmentant ainsi votre taille et votre force.<\/p> <p>Les principaux groupes musculaires que fonctionne le d\u00e9velopp\u00e9 couch\u00e9 sont:<\/p> <ul class=\"wp-block-list\"><li>Chest<\/li><li>Arm<\/li><li>Shoulder<\/li><li>Back<\/li><li>Triceps<\/li><\/ul> <p><strong>6) Extension de jambe<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.burnthefatinnercircle.com\/members\/images\/1636.jpg\" alt=\"\"\/><\/figure> <p>Les extensions de jambes sont un exercice cl\u00e9 pour renforcer le ligament rotulien et la fixation du quadricep pour le genou. Cet exercice se concentre sur le renforcement du quad seul et, par cons\u00e9quent, renforce les attaches cl\u00e9s sur les articulations du genou. Gardez \u00e0 l\u2019esprit d\u2019opter pour une machine d\u2019extension de jambe de haute qualit\u00e9 pour votre entra\u00eenement, car elle vous aidera avec vos performances et votre posture.<\/p> <p>Le principal groupe musculaire que l\u2019extension des jambes travaille sont:<\/p> <ul class=\"wp-block-list\"><li>Vastus Lateralis<\/li><li>Quads<\/li><li>Vastus Medialis<\/li><\/ul> <p>Commencez avec des poids l\u00e9gers suivis de r\u00e9p\u00e9titions minimales et augmentez progressivement au fil du temps. En suivant l\u2019entra\u00eenement sur quelques mois, vous devriez commencer \u00e0 voir d\u2019excellents r\u00e9sultats.<\/p> ","protected":false},"excerpt":{"rendered":"<p>S\u2019il y a un moment pour s\u2019entra\u00eener et gagner des muscles, l\u2019hiver est la saison pour le faire. Les mois [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6974,"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 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