{"id":47209,"date":"2020-06-04T11:30:55","date_gmt":"2020-06-04T09:30:55","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47209"},"modified":"2020-08-03T11:44:24","modified_gmt":"2020-08-03T09:44:24","slug":"leg-extension","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/leg-extension\/","title":{"rendered":"Le leg extension"},"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\/leg-extension.jpg\" alt=\"\" class=\"wp-image-47211\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique: **<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>quadriceps<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>machine<\/strong><\/li><\/ul>\n\n\n\n<p>Le leg extension est un <strong>exercice d\u2019isolation<\/strong> pour le <strong>quadriceps&nbsp;<\/strong>utilis\u00e9 en g\u00e9n\u00e9ral pour <strong>finaliser le travail des cuisses<\/strong>, <strong>ou en pr\u00e9-fatigue avant les squats ou la presse<\/strong>. Il permet de travailler les cuisses sans&nbsp;contrainte au niveau du&nbsp;dos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le leg extension : pour quels groupes musculaires?<\/h2>\n\n\n\n<p style=\"text-align:left\">Les <strong>quadriceps <\/strong>sont apr\u00e8s les grands fessiers les <strong>muscles les plus puissants du corps<\/strong>. <\/p>\n\n\n\n<p>L\u2019exercice au <strong>Leg Extension<\/strong> permet un travail en <strong>isolation<\/strong>&nbsp;(monoarticulaire) avec un effort qui sollicite essentiellement la <strong>partie ant\u00e9rieure de la cuisse<\/strong>. En pr\u00e9-fatigue avant les Squats ou la presse ou, en exercice <strong>compl\u00e9mentaire au travail&nbsp;polyarticulaire<\/strong>, le Leg Extension est un exercice <strong>incontournable <\/strong>pour un <strong>bon d\u00e9veloppement du quadriceps<\/strong>. Plus s\u00e9curisant que les squats, il permet de <strong>cibler certaines zones de la cuisse<\/strong> avec beaucoup d\u2019intensit\u00e9 en fonction de la position des pieds.<\/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>Un coach pour d\u00e9velopper tes quadris?<\/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 extension?<\/h2>\n\n\n\n<p>Apr\u00e8s avoir r\u00e9gl\u00e9 le si\u00e8ge de mani\u00e8re \u00e0 ce que le dos soit bien \u00e0 plat sur le dossier et que les genoux soient libres pour une bonne ex\u00e9cution, placez le boudin \u00e0 l\u2019avant des chevilles. Ensuite, en stabilisant le bassin gr\u00e2ce aux poign\u00e9es plac\u00e9es sur le c\u00f4t\u00e9 du si\u00e8ge, ex\u00e9cutez une <strong>extension jusqu\u2019\u00e0 la contraction maximum<\/strong>. Maintenez une seconde et <strong>redescendez en retenant la charge jusqu\u2019\u00e0 ce que les tibias soient \u00e0 la verticale<\/strong>. Si les poids sont d\u00e9pos\u00e9s avant que les tibias atteignent l\u2019axe vertical il faut revoir le r\u00e9glage de votre si\u00e8ge.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"720\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/leg-extension.gif\" alt=\"Ex\u00e9cution du leg extension \u00e0 la machine\" class=\"wp-image-48248\"\/><\/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 possible de cibler la partie interne du quadriceps (vaste interne) en dirigeant la pointe des pieds vers l\u2019ext\u00e9rieur ou, \u00e0 l\u2019inverse, placez la pointe des pieds vers l\u2019int\u00e9rieur pour cibler le vaste externe (partie ext\u00e9rieure du quadriceps). Cette m\u00e9thode n\u2019est utile qu\u2019en cas de r\u00e9el d\u00e9ficit interne ou externe.<\/li><li>Pr\u00e9f\u00e9rez toujours le travail dans l\u2019axe de mani\u00e8re \u00e0 ne pas blesser les genoux surtout lors de l\u2019utilisation de charges lourdes.<\/li><li>La seule difficult\u00e9 de cet exercice r\u00e9side dans le bon r\u00e9glage de la machine: la hauteur des manchons qui ne doivent reposer ni sur le tibia ni sur la pointe des pieds.<\/li><li>Il peut causer un grand stress au niveau du genou avec des charges lourdes ou une mauvaise amplitude et n&rsquo;est donc pas conseill\u00e9 aux personnes souffrant de cette articulation.<\/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>&nbsp;<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le leg extension est un exercice d\u2019isolation pour le quadriceps utilis\u00e9 en g\u00e9n\u00e9ral pour finaliser le travail des cuisses, ou en pr\u00e9-fatigue avant les squats ou la presse. Il permet de travailler les cuisses sans contrainte au niveau du dos.<\/p>\n","protected":false},"author":16,"featured_media":47211,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2171],"tags":[87,113,186],"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: leg extension, comment l&#039;ex\u00e9cuter?<\/title>\n<meta name=\"description\" content=\"Leg extension: qu&#039;est-ce que c&#039;est et comment bien ex\u00e9cuter cet exercice de musculation? 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