{"id":47161,"date":"2020-06-04T11:30:56","date_gmt":"2020-06-04T09:30:56","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47161"},"modified":"2025-02-11T16:00:30","modified_gmt":"2025-02-11T15:00:30","slug":"leg-curl","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/leg-curl\/","title":{"rendered":"Le leg curl"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/exercices-ischios.jpg\" alt=\"exercices ischios leg curl\" class=\"wp-image-47700\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique:<\/strong>&nbsp;<strong>*<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>ischios-jambiers<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>machine.<\/strong><\/li><\/ul>\n\n\n\n<p>Parmi les exercices les plus connus en musculation, nous allons parler du leg curl et notamment le leg curl couch\u00e9.&nbsp;C&rsquo;est un exercice d&rsquo;isolation pour les ischios-jambiers qui se pratique sur une machine d\u00e9di\u00e9e. M\u00eame s&rsquo;il est facile, c&rsquo;est un exercice d\u00e9licat \u00e0 ex\u00e9cuter \u00e0 cause des tensions qu&rsquo;il engage sur le dos et la zone lombaire.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le leg curl: pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Les ischios-jambiers sont les muscles fl\u00e9chisseurs du genou. Ce sont eux qui permettent de ramener la jambe au niveau du fessier. L\u2019ischio est \u00e0 la jambe ce que le biceps est au bras. Moins puissants que le quadriceps (partie ant\u00e9rieure de la cuisse), ils sont pourtant essentiels \u00e0 la stabilit\u00e9 du genou. Pratiqu\u00e9 assis ou couch\u00e9, le Leg Curl suscite un effort monoarticulaire qui active le&nbsp;<strong>biceps f\u00e9moral<\/strong>. La position couch\u00e9e permet une contraction plus profonde mais impacte aussi la zone lombaire. Il est conseill\u00e9 aux personnes fragiles du bas du dos d\u2019opter pour la position assise. &nbsp;<\/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\"><strong> Ton coaching d&rsquo;entrainement ici <\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter le leg curl?<\/h2>\n\n\n\n<p>Que vous soyez assis ou couch\u00e9, ce mouvement ne requiert pas une technique particuli\u00e8re. En revanche, il est important de bien r\u00e9gler la machine de mani\u00e8re \u00e0 l\u2019adapter \u00e0 votre morphologie. L\u2019essentiel est d\u2019ex\u00e9cuter le mouvement dans son amplitude maximum. Jambes tendues, le boudin plac\u00e9 derri\u00e8re les chevilles, vous stabilisez le bassin avec les poign\u00e9es pr\u00e9vues \u00e0 cet effet. Ensuite, effectuez une traction en direction des fessiers. Lors de l\u2019exercice en position couch\u00e9e, il faut essayer de toucher les fesses sans creuser le dos en exc\u00e8s. Ensuite, rel\u00e2chez en retenant la charge sans aller jusqu&rsquo;\u00e0 l\u2019extension compl\u00e8te (pour pr\u00e9server les genoux).&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"203\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/05861105-Lever-Lying-Leg-Curl_Thighs_small.png\" alt=\"Leg curl couch\u00e9\" class=\"wp-image-48234\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Conseils du coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Il est important de ne pas n\u00e9gliger le travail de la partie post\u00e9rieure de la cuisse dont les muscles jouent un r\u00f4le essentiel dans la stabilit\u00e9 du genou.<\/li><li>Une disproportion entre les ischios-jambiers et le quadriceps peut g\u00e9n\u00e9rer un d\u00e9s\u00e9quilibre de cette articulation et engendrer des blessures \u00e0 long terme.<\/li><\/ul>\n\n\n\n<p>Retrouvez<strong>&nbsp;<a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">tous nos exercices de musculation<\/a><\/strong>.<\/p>\n\n\n\n<p>Photo Shutterstock.com. Illustration Gymvisual<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Parmi les exercices les plus connus en musculation, nous allons parler du leg curl et notamment le leg curl couch\u00e9. C&rsquo;est un exercice d&rsquo;isolation pour les ischios-jambiers qui se pratique sur une machine d\u00e9di\u00e9e. M\u00eame s&rsquo;il est facile, c&rsquo;est un exercice d\u00e9licat \u00e0 ex\u00e9cuter \u00e0 cause des tensions qu&rsquo;il engage sur le dos et la zone lombaire.<\/p>\n","protected":false},"author":16,"featured_media":47700,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2169],"tags":[87,1648,1809],"post_theme":[2186],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercice de musculation: le leg curl, comment l&#039;ex\u00e9cuter<\/title>\n<meta name=\"description\" content=\"Le leg curl est un super exercice d&#039;isolation pour la musculation des cuisses. 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