{"id":8178,"date":"2015-03-17T16:39:30","date_gmt":"2015-03-17T14:39:30","guid":{"rendered":"http:\/\/www.programme-prise-masse.com\/?p=2353"},"modified":"2019-07-03T11:28:31","modified_gmt":"2019-07-03T09:28:31","slug":"poids-libres-plus-efficaces-machines","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/poids-libres-plus-efficaces-machines\/","title":{"rendered":"Les poids libres plus efficaces pour l&rsquo;anabolisme"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"995\" height=\"500\" src=\"\/conseils\/wp-content\/uploads\/2015\/07\/test-final.jpg\" alt=\"Thegoodfit image\" class=\"wp-image-33908\"\/><\/figure>\n\n\n\n<p><strong> L&rsquo;<a href=\"\/conseils\/\">actualit\u00e9 de la musculation<\/a> ne cesse de changer. Une controverse toujours en cours dans <a href=\"\/conseils\/entrainement\/programme-musculation-fitness\/\">l\u2019entrainement de force<\/a> est l\u2019opposition entre les avantages et inconv\u00e9nients de l\u2019entrainement avec charges libres par rapport \u00e0 des <a href=\"\/63-accessoires-musculation\" class=\"broken_link\">appareils de musculation<\/a>. <\/strong><br><\/p>\n\n\n\n<p><strong>Les salles de gym encouragent pourtant l\u2019usage des machines car elles sont plus rentables et plus s\u00fbres (barres guid\u00e9es, machines modernes et s\u00e9curis\u00e9es, surtout pour les d\u00e9butants).<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L&rsquo;avantage des poids libres en musculation<\/h2>\n\n\n\n<p>Mais poids libres et machine ne sont pas \u00e9quivalents, m\u00eame s\u2019ils visent les m\u00eames <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/\">groupes musculaires<\/a><\/strong>. Par exemple, les novices ne voient pas la diff\u00e9rence entre le squat et la presse \u00e0 jambes, mais il y en a pourtant une\u00a0: le squat est un travail en cha\u00eene cin\u00e9tique ferm\u00e9e, tandis que la presse est un travail en cha\u00eene cin\u00e9tique ouverte. Concr\u00e8tement, cela veut dire dans le premier cas qu\u2019une partie du corps reste en contact direct avec le sol pendant le mouvement, autrement dit \u00a0le segment terminal est fixe.<\/p>\n\n\n\n<p>L\u2019entrainement avec poids libres mobilise alors les muscles stabilisateurs de la colonne vert\u00e9brale, ce qui rend la charge plus importante pour les muscles durant ce type d\u2019exercice. L\u2019entrainement avec charges libres d\u00e9clenche \u00e9galement une plus grande <strong><a href=\"\/conseils\/testosterone-stimulants-hormonaux\/\">r\u00e9ponse hormonale<\/a><\/strong> selon une \u00e9tude men\u00e9e par Aaaron Shaner et Disa Hartfield. Un taux \u00e9lev\u00e9 d\u2019hormones anabolisantes semble favoriser la force et l\u2019hypertrophie musculaire. Les chercheurs ont \u00e9galement constat\u00e9 que les <strong style=\"line-height: 1.5em;\"><a href=\"\/62-anabolisants-naturels\">niveaux de testost\u00e9rone<\/a>\u00a0<\/strong><span style=\"line-height: 1.5em;\">et d\u2019hormone de croissance \u00e9taient \u00e9galement plus \u00e9lev\u00e9s avec l\u2019exerice de squat, m\u00eame si l\u2019effort semblait \u00e9gal du point de vue de la perception.<\/span><\/p>\n\n\n\n<p>Ce qui prouve bien que les exercices portant sur le bas du corps avec des poids libres sollicitent davantage les muscles et boostent les hormones anabolisantes par rapport aux exercices avec machines.<\/p>\n\n\n\n<p><span style=\"font-size: x-small;\">Journal Strength Conditioning Research, 28 : 1032-1040, 2014. Photo Istock.com<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&rsquo;actualit\u00e9 de la musculation ne cesse de changer. Une controverse toujours en cours dans l\u2019entrainement de force est l\u2019opposition entre les avantages et inconv\u00e9nients de l\u2019entrainement avec charges libres par rapport \u00e0 des appareils de musculation. Les salles de gym encouragent pourtant l\u2019usage des machines car elles sont plus rentables et plus s\u00fbres (barres guid\u00e9es, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2354,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[135,602,344,56,48,493,64],"post_theme":[1937],"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 poids libres plus efficaces pour l&#039;anabolisme<\/title>\n<meta name=\"description\" content=\"Nos coachs recensent pour vous les \u00e9tudes scientifiques les plus r\u00e9centes pour d\u00e9terminer quel l&#039;entrainement le plus efficace : poids libres ou machines\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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