{"id":733,"date":"2014-01-15T00:00:00","date_gmt":"2014-01-15T00:00:00","guid":{"rendered":"http:\/\/entrainement-pliometrique,fr,8,441.html"},"modified":"2019-07-10T11:17:12","modified_gmt":"2019-07-10T09:17:12","slug":"pliometrique","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/pliometrique\/","title":{"rendered":"L’entrainement pliometrique : pour le volume musculaire"},"content":{"rendered":"\n
\"The<\/figure>\n\n\n\n

Cette technique permet d’ajouter de l’intensit\u00e9 \u00e0 vos entra\u00eenements. Elle donne de bons r\u00e9sultats en termes de volume musculaire. C’est la technique qu’emploient les rugbymen et sprinteurs. Vous avez tr\u00e8s certainement remarqu\u00e9, lors de comp\u00e9titions d’athl\u00e9tisme, la diff\u00e9rence de volume entre les cuisses d’un coureur de fond et celles d’un sprinteur. Elle s’explique par le d\u00e9veloppement de la force explosive sur un effort court. Le parall\u00e8le avec l’entrainement de musculation coule de source.<\/strong><\/p>\n\n\n

En pratique, la pliom\u00e9trie c’est quoi ?<\/h2>\n\n\n\n

Il convient donc, dans vos s\u00e9ries, de maintenir un mouvement \u00e0 vitesse normale lors de la phase excentrique (rel\u00e2chement du muscle) pour ne pas se blesser. Elle n\u00e9cessite une forte acc\u00e9l\u00e9ration dans la phase concentrique (contraction du muscle), tout en conservant une forme stricte du mouvement. Afin d’intensifier encore cette technique, n’allez pas jusqu’au verrouillage articulaire et adoptez une autre technique comme des r\u00e9p\u00e9titions partielles.<\/strong><\/a><\/p>\n\n\n

\n
\n
Mobiliser plus de fibres musculaires<\/blockquote>\n <\/div>\n
\n \n\n

\n\nEn augmentant la vitesse d’ex\u00e9cution \u00e0 poids \u00e9gal, vous augmentez significativement la charge de travail du muscle (puissance = force x vitesse). Donc votre coordination nerfs-muscle permettant de mobiliser plus de fibres musculaires. De plus, cette technique induit une forte r\u00e9ponse anabolique en obligeant l’organisme \u00e0<\/strong> s\u00e9cr\u00e9ter plus de testost\u00e9rone et d’hormone de croissance.<\/strong><\/a><\/p>\n\n\n <\/div>\n<\/div>\n\n\n

\n
\n \n\n

Booster vos entra\u00eenements <\/strong><\/p>\n\n\n <\/div>\n

\n
\n
\n \n \"\"\n <\/a>\n <\/div>\n
\n
Superset Nutrition<\/div>\n \n NO PUMP XTREME (420g)\n <\/a>\n 39.9 \u20ac<\/span>\n
Propulse tes performances avec le NO PUMP XTREME (420GR) Ressens\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n

Quand adopter cette technique ?<\/h2>\n\n\n\n

Premi\u00e8rement, il est conseill\u00e9 d’adopter cette technique pour les mouvements poly-articulaires. Ensuite, celle-ci doit \u00e9galement rester occasionnelle, car elle fatigue beaucoup l’organisme. Sur plus de 6 semaines d’affil\u00e9e, elle conduit au s\u00fbrentrainement. Ceci sera contre-productif avec l’objectif initial de prise de volume musculaire.
Cette technique est toutefois d\u00e9conseill\u00e9e aux d\u00e9butants. Ceux-ci ne maitrisant pas encore une technique parfaite d’ex\u00e9cution du mouvement risquent donc de se blesser.<\/p>\n\n\n\n

La technique<\/h3>\n\n\n\n

En musculation, utilisez des poids correspondant \u00e0 75% de votre maximum, contr\u00f4lez la charge dans la phase excentrique du mouvement, et soyez explosif (comme si vous vouliez projeter la charge) dans la phase concentrique.<\/p>\n\n\n\n

Les b\u00e9n\u00e9fices<\/h3>\n\n\n\n

Plus de puissance, une plus grande coordination motrice, un gain en muscle sec rapide et important.<\/p>\n\n\n\n

Voir tous les plans d’entrainement <\/strong><\/a>gratuits Fitadium ou les autres techniques intensives<\/a><\/strong>
Photo Shutterstock.com.<\/p>\n","protected":false},"excerpt":{"rendered":"

C’est une technique d’entrainement qui permet de gagner du volume musculaire, comme les spinters ou rugbymen, en ajoutant de l’intensit\u00e9 \u00e0 vos entrainements.<\/p>\n","protected":false},"author":2,"featured_media":33911,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1879],"tags":[43,185,48,68],"post_theme":[1943],"class_list":null,"yoast_head":"\nConseil technique entrainement pliom\u00e9trique volume musculaire<\/title>\n<meta name=\"description\" content=\"Une technique d'entrainement en pliom\u00e9trie pour am\u00e9liorer le volume musculaire de vos cuisses et gagner de la masse rapidement\" \/>\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\/pliometrique\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" 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