{"id":587,"date":"2011-01-01T00:00:00","date_gmt":"2010-12-31T22:00:00","guid":{"rendered":"http:\/\/augmenter-force-resistance-musculaire,fr,8,384.html"},"modified":"2023-01-25T11:57:48","modified_gmt":"2023-01-25T10:57:48","slug":"augmenter-force-resistance-musculaire","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/augmenter-force-resistance-musculaire\/","title":{"rendered":"Comment am\u00e9liorer la force et la r\u00e9sistance?"},"content":{"rendered":"\r\n<figure class=\"wp-block-image\"><img src=\"\/conseils\/wp-content\/uploads\/2011\/01\/force-musculaire-678x355.jpg\" alt=\"Comment augmenter force et r\u00c3\u00a9sistance en musculation\"\/><\/figure>\r\n\r\n\r\n\r\n<h2>Comment bien g\u00e9rer son entra\u00eenement ? <\/h2>\r\n\r\n\r\n\r\n<p>Comment g\u00e9rer l&rsquo;entrainement entre la force, l&rsquo;endurance et la r\u00e9sistance ?&nbsp;On a demand\u00e9 \u00e0 l&rsquo;un de nos amis, bodybuilder exp\u00e9riment\u00e9 et coach \u00e0 ses heures et voici ce qu&rsquo;il nous a r\u00e9pondu.<\/p>\r\n\r\n\r\n\r\n<blockquote class=\"wp-block-quote\"><p>Vous cherchez \u00e0 savoir comment j&rsquo;ai r\u00e9ussi \u00e0 obtenir mon surnom du <em>cric<\/em> ? <\/p><\/blockquote>\r\n\r\n\r\n\r\n<p> Eh bien, j&rsquo;ai toujours <strong>travaill\u00e9 ma force \u00e0 100%, mais \u00e9galement ma r\u00e9sistance et mon endurance<\/strong>. Attention, ce qui suit n&rsquo;est pas pour les fain\u00e9ants, \u00e2mes sensibles s&rsquo;abstenir.<\/p>\r\n\r\n\r\n\r\n<p>Voici en trois points, ce qu&rsquo;il faut retenir de notre entretien.<\/p>\r\n\r\n\r\n\r\n<h3>Augmenter la force<\/h3>\r\n\r\n\r\n\r\n<p><strong>Nous pouvons observer 3 phases :<\/strong><\/p>\r\n\r\n\r\n\r\n<ul><li>De 1 \u00e0 6 reps c&rsquo;est&nbsp;la force<\/li><li>De 8 \u00e0 12 reps c&rsquo;est la r\u00e9sistance<\/li><li>De 12 \u00e0 20 reps c&rsquo;est l&rsquo;endurance.<\/li><\/ul>\r\n\r\n\r\n\r\n<p>Il est int\u00e9ressant de<strong> varier le nombre de r\u00e9p\u00e9tions<\/strong> de temps en temps, de mani\u00e8re \u00e0 travailler le muscle de fa\u00e7on diff\u00e9rente. Si vous augmentez votre force, vous augmentez votre endurance, l&rsquo;inverse n&rsquo;est pas possible.<\/p>\r\n\r\n\r\n<div class=\"columns-quote is-\">\n  <div class=\"columns-quote__quote\">\n    <blockquote>3 repas et 3 collations<\/blockquote>\n  <\/div>\n  <div class=\"columns-quote__body\">\n    \r\n\r\n<p class=\"has-large-font-size\"> Il n&rsquo;y a pas de force sans l&rsquo;alimentation. Mangez en exc\u00e8s, <a href=\"\/4-proteines\"><strong>augmentez les prot\u00e9ines<\/strong><\/a> et les glucides. Mangez tout ce qui vous fait plaisir sans restriction, tout en surveillant l&rsquo;apport des lipides : il faut consommer les bons types de graisses.&nbsp; <strong>Faites 3 repas et 3 collations <\/strong>qui sont aussi <strong>n\u00e9cessaires pour augmenter votre force<\/strong>. <\/p>\r\n\r\n\n  <\/div>\n<\/div>\n\r\n\r\n\r\n<p>S\u00e9lectionnez des <a href=\"\/conseils\/entrainement\/exercices-musculation\/\"><strong>exercices de musculation de base<\/strong><\/a> qui travaillent les gros muscles, des <strong>exercices qui permettent de soulever lourd<\/strong>. Par exemple : squats, soulev\u00e9s de terre, rowing barre, d\u00e9velopp\u00e9s militaires, d\u00e9velopp\u00e9s couch\u00e9s, d\u00e9velopp\u00e9s inclines, dips lest\u00e9s,&nbsp; tractions lest\u00e9es, rowing halt\u00e8re \u00e0 une main, biceps curl barre, triceps barre au front.<\/p>\r\n\r\n\r\n\r\n<p>Pensez \u00e0 vous reposer : <strong>5 minutes de repos sont n\u00e9cessaires entre chaque reps<\/strong>. Les mouvements de base doivent \u00eatre bien ex\u00e9cut\u00e9s. En manipulant des poids tr\u00e8s lourds, le risque de blessure serait trop important. Si possible il vaut mieux se faire aider d&rsquo;un partenaire.<\/p>\r\n\r\n\r\n\r\n<h3>Travailler force et r\u00e9sistance<\/h3>\r\n\r\n\r\n\r\n<p>Il y a un bon compromis pour allier la force et la r\u00e9sistance : c&rsquo;est le <strong>travail en d\u00e9gressif.<\/strong> Prendre un poids, si possible assez lourd pour ne faire que 5 \u00e0 6 reps. Ex\u00e9cutez la s\u00e9rie en allant jusqu&rsquo;\u00e0 l&rsquo;\u00e9chec. D\u00e8s que vous ne pouvez plus soulever la barre, enlevez imm\u00e9diatement 20 \u00e0 30% du poids et sans temps de repos, faites une nouvelle s\u00e9rie de 5 \u00e0 6 reps. Le mieux est d&rsquo;utiliser cette m\u00e9thode sur 2 s\u00e9ries par groupe musculaire.<\/p>\r\n\r\n\r\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \r\n\r\n<p class=\"has-large-font-size\"><strong>Pour soulever plus lourd<\/strong><\/p>\r\n\r\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 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\r\n\r\n\r\n<h3>Renforcer l&rsquo;endurance<\/h3>\r\n\r\n\r\n\r\n<p>En ce qui concerne l&rsquo;endurance, faites comme pour la force et r\u00e9sistance. Continuez \u00e0 <strong>d\u00e9graisser de 30 % pour aller jusqu&rsquo;\u00e0 l&rsquo;\u00e9chec musculaire<\/strong>. C&rsquo;est un bon moyen pour la congestion, la r\u00e9cup\u00e9ration (travail du cardio), la circulation sanguine et pour \u00e9liminer les d\u00e9chets.<\/p>\r\n\r\n\r\n\r\n<p>Il ne vous reste plus qu&rsquo;\u00e0 mettre tout \u00e7a en pratique. Si vous ne voyez pas de papillons (ou d&rsquo;\u00e9l\u00e9phants roses ou bleus) pendant un entrainement comme celui\u2013ci, c&rsquo;est que, au lieu de vous entra\u00eener comme il se doit, vous avez d\u00fb faire du tricot chez votre grand-m\u00e8re. Allez, arrachez tout !!!<\/p>\r\n\r\n\r\n\r\n<p>Photo Shutterstock.com<\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Comment bien g\u00e9rer son entra\u00eenement ? Comment g\u00e9rer l&rsquo;entrainement entre la force, l&rsquo;endurance et la r\u00e9sistance ?&nbsp;On a demand\u00e9 \u00e0 l&rsquo;un de nos amis, bodybuilder exp\u00e9riment\u00e9 et coach \u00e0 ses heures et voici ce qu&rsquo;il nous a r\u00e9pondu. Vous cherchez \u00e0 savoir comment j&rsquo;ai r\u00e9ussi \u00e0 obtenir mon surnom du cric ? Eh bien, j&rsquo;ai [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":33911,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1881],"tags":[191,422,602,71,41,113,300],"post_theme":[1943],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment augmenter sa force et sa r\u00e9sistance \u00e0 l&#039;entrainement<\/title>\n<meta name=\"description\" content=\"Comment am\u00e9liorer la force et la r\u00e9sistance musculaire \u00e0 l&#039;entrainement? \u2605Conseils de coachs \u2605Augmente la force \u2605Am\u00e9liore la r\u00e9sistance \u2605Travaille l&#039;endurance\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/augmenter-force-resistance-musculaire\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comment augmenter sa force et sa r\u00e9sistance \u00e0 l&#039;entrainement\" \/>\n<meta property=\"og:description\" content=\"Comment am\u00e9liorer la force et la r\u00e9sistance musculaire \u00e0 l&#039;entrainement? 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