{"id":47177,"date":"2020-05-20T10:11:13","date_gmt":"2020-05-20T08:11:13","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47177"},"modified":"2020-08-03T11:29:38","modified_gmt":"2020-08-03T09:29:38","slug":"squat","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/squat\/","title":{"rendered":"Le squat"},"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\/squat.jpg\" alt=\"Squat musculation\" class=\"wp-image-47178\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique: ****<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>quadriceps-fessiers<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>barre<\/strong><\/li><\/ul>\n\n\n\n<p>Le squat \u00e0 la barre est un mouvement trop souvent <strong>n\u00e9glig\u00e9 par les d\u00e9butants <\/strong>qui se concentrent <strong>\u00e0 tort <\/strong>sur le haut du corps. Dommage, car cet exercice de musculation fait <strong>travailler les cuisses et les fessiers<\/strong>. Or, ce sont des <strong>gros groupes musculaires<\/strong> dont la mobilisation <strong>active la production de testost\u00e9rone<\/strong>.&nbsp;&nbsp;Il est donc important de l&rsquo;inclure dans votre routine.&nbsp;C&rsquo;est un <strong>exercice de force qui para\u00eet simple<\/strong> mais qui <strong>n\u00e9cessite une bonne ex\u00e9cution <\/strong>pour ne pas se blesser.&nbsp; C&rsquo;est pourquoi il faut bien ma\u00eetriser le mouvement sans charges <strong>avant de soulever lourd<\/strong>. &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Le squat, pour quels groupes musculaires?<\/strong><\/h2>\n\n\n\n<p>Consid\u00e9r\u00e9 comme l\u2019<strong>exercice \u00ab&nbsp;roi&nbsp;\u00bb pour les jambes, le squat<\/strong>&nbsp;concentre de nombreux avantages \u00e0 condition qu\u2019il soit correctement ex\u00e9cut\u00e9. Principalement <strong>d\u00e9di\u00e9 aux quadriceps et aux fessiers<\/strong>, il sollicite aussi d\u2019autres muscles. En effet, il est <strong>exigeant au niveau de la ceinture lombaire et des muscles profonds de la zone abdominale<\/strong>. Mais le squat travaille aussi les&nbsp;<strong>adducteurs<\/strong>&nbsp;et&nbsp;<strong>abducteurs<\/strong>. Les ischios-jambiers et les mollets participent \u00e0 l\u2019ex\u00e9cution du squat mais dans une moindre mesure. Le squat <strong>favorise la force en g\u00e9n\u00e9ral<\/strong> et d\u00e9veloppe de bonnes capacit\u00e9s cardio-respiratoires.<\/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\"><strong>Comment ex\u00e9cuter le squat<\/strong><\/h2>\n\n\n\n<p><strong>Placez la barre sur les \u00e9paules<\/strong> vers les trap\u00e8zes. Attention de ne pas provoquer d\u2019appui sur la vert\u00e8bre C7 ou D1 qui sont souvent pro\u00e9minentes \u00e0 la base du cou. Si besoin, utilisez un manchon en mousse ou une serviette roul\u00e9e autour de la barre pour prot\u00e9ger votre cou. En position debout, les pieds plac\u00e9s parall\u00e8lement un peu plus large que les hanches, le dos et la nuque sont align\u00e9s.&nbsp; En gardant la t\u00eate droite, <strong>descendre en fl\u00e9chissant les genoux qui restent parfaitement dans l\u2019axe<\/strong>. Le <strong>poids du corps<\/strong> se r\u00e9partit <strong>sur les talons<\/strong>. Le dos reste droit par le verrouillage des muscles lombaires et des muscles de la ceinture abdominale. Une fois que les cuisses ont atteint l\u2019horizontale, remontez en fixant toujours un point devant vous. &nbsp;Il est essentiel de garder la t\u00eate haute pour ne pas arrondir le dos au moment de la mont\u00e9e. Les risques de blessure au dos augmentent si le regard se dirige vers le sol lors de l&rsquo;<strong>\u00e9x\u00e9cution du squat<\/strong>.&nbsp; &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conseils du Coach<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Le squat est un mouvement exigeant<\/strong>&nbsp;qui r\u00e9clame une certaine souplesse au niveau des hanches ainsi que des chevilles. Une bonne souplesse garantit un mouvement correctement ex\u00e9cut\u00e9 et pr\u00e9vient des blessures aux niveaux du dos et des genoux.<\/li><li>Prenez le temps d\u2019acqu\u00e9rir une bonne flexibilit\u00e9 de ces zones avant d\u2019augmenter les poids.<\/li><li>Vous avez la possibilit\u00e9 de relever l\u00e9g\u00e8rement l\u2019arri\u00e8re des pieds en pla\u00e7ant une \u00e9paisseur sous les talons ou \u00e0 l\u2019aide de chaussures compens\u00e9es. Ces dispositifs permettent de rem\u00e9dier au manque de souplesse des articulations des hanches et des chevilles.<\/li><li>Attention de maintenir une tension constante du quadriceps sans cr\u00e9er de rebond dans les genoux, \u00e0 la mont\u00e9e ou la descente, quitte \u00e0 ne pas aller jusqu&rsquo;\u00e0 l&rsquo;extension compl\u00e8te.<\/li><li>Les genoux doivent \u00eatre gard\u00e9s en retrait de la pointe des pieds.<\/li><\/ul>\n\n\n\n<p>Retrouvez&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">tous nos exercices de musculation<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le squat \u00e0 la barre est un mouvement trop souvent n\u00e9glig\u00e9 par les d\u00e9butants qui se concentrent \u00e0 tort sur le haut du corps. Dommage, car cet exercice de musculation fait travailler les cuisses et les fessiers. Or, ce sont des gros groupes musculaires dont la mobilisation active la production de testost\u00e9rone. <\/p>\n","protected":false},"author":16,"featured_media":47178,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2176,2171],"tags":[135,1853,549,493],"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 squat comment l&#039;ex\u00e9cuter<\/title>\n<meta name=\"description\" content=\"Qu&#039;est-ce que le squat et comment ex\u00e9cuter cet exercice de musculation? 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