{"id":3523,"date":"2013-11-30T08:18:07","date_gmt":"2013-11-30T06:18:07","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=3523"},"modified":"2020-08-26T12:25:55","modified_gmt":"2020-08-26T10:25:55","slug":"polyarticulaire","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/polyarticulaire\/","title":{"rendered":"Programme Polyarticulaire"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"\/conseils\/wp-content\/uploads\/2013\/11\/shutterstock_132306824-Masha-Gold-600.jpg\" alt=\"L'entrainement polyarticulaire pour la amsse\" class=\"wp-image-9168\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/11\/shutterstock_132306824-Masha-Gold-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/11\/shutterstock_132306824-Masha-Gold-600-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p><a href=\"\/conseils\/programme-musculation-prise-masse\/\"><strong>Prendre de la masse musculaire rapide et solide<\/strong><\/a><strong> gr\u00e2ce aux exercices de base. Explosez gr\u00e2ce aux fondamentaux du Bodybuilding !<\/strong><\/p>\n\n\n\n<p><strong>Les exercices polyarticulaires sont g\u00e9n\u00e9ralement des exercices dits \u00ab de base \u00bb qui sollicitent plusieurs muscles \u00e0 la fois. Pourquoi travailler en polyarticulaire ? Ce type d\u2019entrainement permet en g\u00e9n\u00e9ral de faire travailler principalement un muscle, mais aussi d\u2019autres muscles qui l\u2019aident dans sa fonction. Ce type d\u2019exercice permet de faire \u00e9voluer la masse musculaire en d\u00e9veloppant un groupe de muscles. La caract\u00e9ristique de l\u2019entra\u00eenement polyarticulaire est qu\u2019il d\u00e9veloppe \u00e0 la fois la force et la masse. Plus fatiguant, il ne faut pas entra\u00eener les m\u00eames groupes musculaires deux jours de suite, pour permettre un d\u00e9veloppement maximum. Le programme musculation polyarticulaire a \u00e9t\u00e9 con\u00e7u par les coach Fitadium pour aider \u00e0 passer un cap dans la prise de masse musculaire puisqu\u2019en usant \u00e0 75% de charges lourdes et en misant \u00e0 100% sur la musculation, vous construisez de la masse musculaire solide rapidement.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Programme musculation programme polyarticulaire<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Ratio d&rsquo;Entra\u00eenement : <span style=\"color: #f16800;\"><strong>Muscu 100% \/ Cardio 0%<\/strong><\/span><\/li><li>Type d&rsquo;exercices : <span style=\"color: #f16800;\"><strong>de Base 100%<\/strong><\/span><\/li><li>Charges : <span style=\"color: #f16800;\"><strong>Lourdes 75% \/ Mod\u00e9r\u00e9es 25%<\/strong><\/span><\/li><li>Atteindre et forcer les Max : <span style=\"color: #f16800;\"><strong>Syst\u00e9matiquement<\/strong><\/span><\/li><li>Temps de Repos Moyen : <span style=\"color: #f16800;\"><strong>2min<\/strong><\/span><\/li><li>Dur\u00e9e Moyenne d&rsquo;Entra\u00eenement : <span style=\"color: #f16800;\"><strong>1h<\/strong><\/span><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Quels sont les exercices polyarticulaires ?<\/h3>\n\n\n\n<p>Les mouvements de base comme le d\u00e9velopp\u00e9 couch\u00e9, les squats, le soulev\u00e9 de terre ou curls&nbsp;\u00e0 la barre font intervenir plusieurs muscles et favorisent un d\u00e9veloppement optimal de la masse musculaire.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ne pas oublier:<\/h3>\n\n\n\n<p>Que vous soyez d\u00e9butant ou pratiquant avanc\u00e9 d\u00e9sirant passer un pallier, l&rsquo;entrainement poly-articulaire est un des fondamentaux du bodybuilding pour b\u00e2tir de la masse et augmenter son poids. Cette version peut \u00eatre adapt\u00e9e \u00e0 chacun pour un maximum d&rsquo;efficacit\u00e9.<br>\nFaire des \u00e9tirements l\u00e9gers pendant et apr\u00e8s l&rsquo;entra\u00eenement permet d&rsquo;augmenter le volume musculaire.\n<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sp\u00e9cificit\u00e9s de la Prise de Masse Polyarticulaire<\/h2>\n\n\n\n<p>\nPour une \u00e9volution rapide du poids de corps, il est pr\u00e9f\u00e9rable de ne pas faire de cardio.<\/p>\n\n\n\n<p>L&rsquo;intensit\u00e9 extr\u00eame de ce type d&rsquo;entra\u00eenement n\u00e9cessite des temps de repos un peu plus long et une dur\u00e9e d&rsquo;entra\u00eenement un peu plus courte que les autres programmes.<\/p>\n\n\n\n<p><strong><span style=\"text-decoration: underline;\">IMPORTANT :<\/span><\/strong> Nous conseillons au d\u00e9butants de suivre \u00e0 la lettre ce programme tandis que les pratiquants les plus avanc\u00e9s pourront l&rsquo;adapter selon la partie du corps \u00e0 favoriser pour passer un cap.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2658\" GTM-data-nom=\"PROGRAMME VOLUME ET FORCE\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2658-programme-volume-et-force.html#\/504607-gout_no_pump-mojito\/504613-gout_creatine_hardcore-orange\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/17621-fit_540\/programme-volume-et-force.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2658-programme-volume-et-force.html#\/504607-gout_no_pump-mojito\/504613-gout_creatine_hardcore-orange\" title=\"PROGRAMME VOLUME ET FORCE\">\n      PROGRAMME VOLUME ET FORCE\n    <\/a>\n          <span class=\"product__price\">69.9 \u20ac<\/span>\n      <span class=\"product__price_old\">105.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">PLUS DE VOLUME, PLUS DE FORCE ! Les coachs sportifs\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2658-programme-volume-et-force.html#\/504607-gout_no_pump-mojito\/504613-gout_creatine_hardcore-orange\" title=\"PROGRAMME VOLUME ET FORCE\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Programme Polyarticulaire du Team Fitadium<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jour 1-Pecs<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Muscle<\/td><td>Exercice<\/td><td>S\u00e9ries<\/td><td>Reps<\/td><\/tr><tr><td>Pecs<\/td><td>D\u00e9velopp\u00e9 Couch\u00e9<\/td><td>4<\/td><td>15-10-6-6<\/td><\/tr><tr><td><\/td><td>D\u00e9velopp\u00e9 Inclin\u00e9<\/td><td>4<\/td><td>15-10-6-6<\/td><\/tr><tr><td><\/td><td>Ecart\u00e9 Inclin\u00e9<\/td><td>4<\/td><td>8 \u00e0 10<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h3 class=\"wp-block-heading\">Jour 2 &#8211; Dos<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Muscle<\/td><td>Exercice<\/td><td>S\u00e9ries<\/td><td>Reps<\/td><\/tr><tr><td>Dos<\/td><td>Tirage devant<\/td><td>4<\/td><td>15-10-6-6<\/td><\/tr><tr><td><\/td><td>Tirage Nuque<\/td><td>4<\/td><td>15-10-6-6<\/td><\/tr><tr><td><\/td><td>Rowing Assis<\/td><td>4<\/td><td>15-10-6-6<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h3 class=\"wp-block-heading\"> Jour 3 &#8211; Repos<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\"> Jour 4 &#8211; Cuisses\/Epaules <\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Muscle<\/td><td>Exercice<\/td><td>S\u00e9ries<\/td><td>Reps<\/td><\/tr><tr><td>Cuisses<\/td><td>Squats<\/td><td>5<\/td><td>15-10-8-8-12<\/td><\/tr><tr><td><\/td><td>Presse<\/td><td>5<\/td><td>10 \u00e0 12<\/td><\/tr><tr><td><\/td><td>Fentes avant<\/td><td>4<\/td><td>10 \u00e0 12<\/td><\/tr><tr><td>Epaules<\/td><td>D\u00e9velopp\u00e9 Militaire<\/td><td>3<\/td><td>15-10-6<\/td><\/tr><tr><td><\/td><td>El\u00e9vations lat\u00e9rales<\/td><td>3<\/td><td>8 \u00e0 10<\/td><\/tr><tr><td><\/td><td>Rowing menton<\/td><td>3<\/td><td>8 \u00e0 10<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h3 class=\"wp-block-heading\">Jour 5 &#8211; Biceps\/triceps<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>Muscle<\/td><td>Exercice<\/td><td>S\u00e9ries<\/td><td>Reps<\/td><\/tr><tr><td>Biceps<\/td><td>Curls barre EZ<\/td><td>4<\/td><td>15-10-6-6<\/td><\/tr><tr><td><\/td><td>Curls altern\u00e9s<\/td><td>4<\/td><td>10-6-6-15<\/td><\/tr><tr><td><\/td><td>1 main pupitre<\/td><td>3<\/td><td>8 \u00e0 10<\/td><\/tr><tr><td>Triceps<\/td><td>Barre front<\/td><td>4<\/td><td>15-10-6-6<\/td><\/tr><tr><td><\/td><td>Extension corde<\/td><td>4<\/td><td>10-6-6-15<\/td><\/tr><tr><td><\/td><td>D\u00e9velopp\u00e9 couch\u00e9 serr\u00e9<\/td><td>3<\/td><td>8 \u00e0 10<\/td><\/tr><\/tbody><\/table>\n\n\n\n<p>D\u00e9couvrez \u00e9galement nos&nbsp;<strong><a href=\"\/76-prendre-de-la-masse\">programmes de suppl\u00e9ments pour la Prise de Masse<\/a><\/strong><\/p>\n\n\n\n<p><span style=\"font-size: x-small;\">Photo Shutterstock.com<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prendre de la masse musculaire rapide et solide gr\u00e2ce aux exercices de base. Explosez gr\u00e2ce aux fondamentaux du Bodybuilding ! Les exercices polyarticulaires sont g\u00e9n\u00e9ralement des exercices dits \u00ab de base \u00bb qui sollicitent plusieurs muscles \u00e0 la fois. Pourquoi travailler en polyarticulaire ? Ce type d\u2019entrainement permet en g\u00e9n\u00e9ral de faire travailler principalement un [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9168,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[43,41,101,48,251],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme entrainement musculation masse polyarticulaire<\/title>\n<meta name=\"description\" content=\"PROGRAMME ENTRAINEMENT POLYARTICULAIRE \u2705 Objectifs : \u2605Passer un cap dans la prise de masse \u2605D\u00e9velopper \u00e0 la fois la force et la masse \u2605Programme musculation\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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