{"id":52630,"date":"2021-01-07T15:30:25","date_gmt":"2021-01-07T14:30:25","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=52630"},"modified":"2021-01-07T15:10:15","modified_gmt":"2021-01-07T14:10:15","slug":"exercices-les-plus-complets","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/exercices-les-plus-complets\/","title":{"rendered":"Les exercices les plus complets"},"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\/2021\/01\/les-exercices-les-plus-complets.jpg\" alt=\"\" class=\"wp-image-52636\"\/><\/figure>\n\n\n\n<p>La pratique de la musculation peut avoir de <strong><a href=\"\/conseils\/guide-objectif\/\">nombreux objectifs<\/a><\/strong>. Certains sportifs font de la musculation en compl\u00e9ment d\u2019un autre sport afin d\u2019y \u00eatre plus performants. D\u2019autres cherchent \u00e0 <strong><a href=\"\/conseils\/programme-force-musculation\/\">gagner de la force<\/a><\/strong> \u00ab\u00a0pure\u00a0\u00bb en vue d\u2019am\u00e9liorer leurs performances dans des disciplines telles que l\u2019halt\u00e9rophilie ou le power lifting. Les derniers seront plut\u00f4t \u00e0 la recherche de l\u2019am\u00e9lioration de leur physique tant sur le plan de l\u2019esth\u00e9tique que de la sant\u00e9. <\/p>\n\n\n\n<p>Pour ces objectifs, de <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/\">nombreux exercices<\/a><\/strong> sont \u00e0 notre disposition mais il est parfois difficile de faire le bon choix. On a tendance \u00e0 opter pour ses exercices pr\u00e9f\u00e9r\u00e9s. Alors que ce ne sont pas forc\u00e9ment les plus efficaces. Il arrive aussi qu&rsquo;on confonde <strong><a href=\"\/conseils\/exercices-base-vs-isolation\/\">exercices de base ou d&rsquo;isolation<\/a><\/strong>. S&rsquo;il fallait n&rsquo;en garder que quelques-uns, quels exercices choisirait-on?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Quels sont les exercices les plus complets?<\/h2>\n\n\n\n<p>Quand il s\u2019agit de r\u00e9aliser des entra\u00eenements en salle, il est essentiel de <strong><a href=\"\/conseils\/augmenter-intensite\/\">conna\u00eetre les bonnes techniques<\/a><\/strong><a href=\"\/conseils\/augmenter-intensite\/\"> <\/a>et de cr\u00e9er une routine qui prend en compte les facteurs qui vous sont personnels. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Age <\/li><li>Sexe<\/li><li>\u00c9tat de sant\u00e9<\/li><li>Objectif<\/li><li>Disponibilit\u00e9<\/li><\/ul>\n\n\n\n<p>Apr\u00e8s avoir r\u00e9pondu \u00e0 ces questions, nous pouvons d\u00e9finir le programme id\u00e9al qui sera une combinaison subtile entre la bonne association des groupes musculaires, des exercices, du nombre de s\u00e9ries et du nombre de r\u00e9p\u00e9titions pour chaque s\u00e9rie. Mais aussi des techniques \u00e0 mettre en place pour certains exercices comme les <strong><a href=\"\/conseils\/series-pyramidales-musculation\/\">s\u00e9ries pyramidales<\/a><\/strong>, <strong><a href=\"\/conseils\/series-degressives\/\">d\u00e9gressives<\/a><\/strong> ou encore les <strong><a href=\"\/conseils\/methode-supersets-super-series\/\">super-s\u00e9ries.<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Deux types d\u2019exercice pour une routine efficace<\/h2>\n\n\n\n<p>En musculation, il existe deux cat\u00e9gories de mouvement qui sont compl\u00e9mentaires. Il faut pouvoir les distinguer afin de cr\u00e9er une routine \u00e9quilibr\u00e9e qui r\u00e9pond \u00e0 votre objectif.<\/p>\n\n\n\n<p><strong>Exercices polyarticulaires et monoarticulaires sont compl\u00e9mentaires<\/strong> et font partie int\u00e9grante d\u2019un programme d\u2019entra\u00eenement \u00e9quilibr\u00e9. Sachant que <strong>la croissance musculaire a un lien direct avec la force<\/strong>, il est important de mettre en \u0153uvre un programme qui permet d\u2019acqu\u00e9rir de la force. <\/p>\n\n\n\n<p>Les exercices polyarticulaires qui, par opposition aux monoarticulaires, sollicitent plusieurs articulations en m\u00eame temps, sont id\u00e9aux pour gagner de la force. Ils <strong>engagent plusieurs muscles simultan\u00e9ment <\/strong>dont l\u2019activit\u00e9 conjugu\u00e9e permet de mobiliser des charges plus lourdes et par cons\u00e9quent d\u2019am\u00e9liorer la force. <\/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\">Quels sont les exercices qui engagent le plus de muscles?<\/h2>\n\n\n\n<p>Les principaux exercices polyarticulaires qui contribuent \u00e0 am\u00e9liorer la force sont:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Squats<\/li><li>Soulev\u00e9s de terre<\/li><li>Presse \/ hack squat<\/li><li>Bench press<\/li><li>Tractions barre fixe <\/li><li>Dips<\/li><li>Rowing<\/li><\/ul>\n\n\n\n<p>Ces mouvements mettent \u00e0 contribution plusieurs groupes musculaires dont l\u2019\u00e9nergie combin\u00e9e permet de mobiliser des charges plus lourdes. La densit\u00e9 de l\u2019entra\u00eenement augmente et l\u2019organisme tout entier en b\u00e9n\u00e9ficie. En effet, lors d\u2019un <strong>exercice polyarticulaire<\/strong> o\u00f9 les charges sont largement sup\u00e9rieures aux charges utilis\u00e9es lors d\u2019un <strong>mouvement monoarticulaire<\/strong>, le corps augmente sa production d\u2019hormones et c\u2019est l\u2019ensemble des muscles entra\u00een\u00e9s qui en b\u00e9n\u00e9ficie.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">En r\u00e9sum\u00e9 : <\/h2>\n\n\n\n<p>Pour une bonne croissance musculaire, il est pr\u00e9f\u00e9rable de combiner, dans une m\u00eame s\u00e9ance, des exercices polyarticulaires avec des exercices qui ciblent un seul groupe musculaire \u00e0 la fois (monoarticulaires). Cela permet d\u2019am\u00e9liorer la force et de d\u00e9clencher des s\u00e9cr\u00e9tions hormonales plus importantes dont l\u2019ensemble du corps profitera. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>La pratique de la musculation peut avoir de nombreux objectifs. Certains sportifs font de la musculation en compl\u00e9ment d\u2019un autre sport afin d\u2019y \u00eatre plus performants. D\u2019autres cherchent \u00e0 gagner de la force \u00ab\u00a0pure\u00a0\u00bb en vue d\u2019am\u00e9liorer leurs performances dans des disciplines telles que l\u2019halt\u00e9rophilie ou le power lifting. Les derniers seront plut\u00f4t \u00e0 la [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":52636,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1879],"tags":[1715,1033,2436],"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>Les exercices les plus complets<\/title>\n<meta name=\"description\" content=\"La pratique de la musculation peut avoir de nombreux objectifs. 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Ex g\u00e9rant de club de sport, ex comp\u00e9titeur de bodybuilding, il a eu tout le loisir de peaufiner ses m\u00e9thodes de coaching durant sa longue exp\u00e9rience. Dipl\u00f4m\u00e9 de l\u2019Apex FNAS, (Fitness Nutritional Analysis Sytem), une \u00e9cole de nutrition sp\u00e9cifique \u00e0 Los Angeles, il a \u00e9galement particip\u00e9 au d\u00e9veloppement de plusieurs gammes de compl\u00e9ments alimentaires. Vous allez adorer son humour, m\u00eame s'il ne plaisante pas avec le coaching...","url":"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/"}]}},"featured_image_src":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2021\/01\/les-exercices-les-plus-complets-600x400.jpg","featured_image_src_square":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2021\/01\/les-exercices-les-plus-complets-600x600.jpg","author_info":{"display_name":"Patrick W.","author_link":"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/"},"_links":{"self":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/52630","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/comments?post=52630"}],"version-history":[{"count":24,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/52630\/revisions"}],"predecessor-version":[{"id":52662,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/52630\/revisions\/52662"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media\/52636"}],"wp:attachment":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media?parent=52630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/categories?post=52630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/tags?post=52630"},{"taxonomy":"post_theme","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/post_theme?post=52630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}