renforcement muscu en salle quadriceps

 

Renfo muscu fit quadr

RENFORCEMENT MUSCULAIRE
version salle fitness

(la suite après le renforcement sur home trainer )

>>>>>>>>
Etape n°1 :
déterminer votre charge maximale ( on l'appelle la RM)
c'est à dire la charge avec laquelle vous ne pourrez faire qu'un seul mouvement avant d'exploser en vol au second

Pour cela placer une charge de masse modérée (M) qui vous pensez pouvoir effectuer sur 5 et 10 répétitions maximum.
Puis prenez la masse soulevée M et le nombre de répétition

Vous allez pouvoir déterminer votre RM avec ce petit tableau
Si voies avez fait avec la charge modérée :
> 3 répétitions :
RM = (Rep + M) /93,1 x 100
> 4 répétitions :
RM = (Rep + M) /89,9 x 100
> 5 répétitions :
RM = (Rep + M) /87,4 x 100
> 6 répétitions :
RM = (Rep + M) /85,8 x 100
> 7 répétitions :
RM = (Rep + M) /82,9 x 100
> 8 répétitions :
RM = (Rep + M) /80,4 x 100
> 9 répétitions :
RM = (Rep + M) /78,6 x 100
> 10 répétitions :
RM = (Rep + M) /76,2 x 100

EN PRATIQUE : 3 exercices suffisent

>>>>>>
le cadre général commun aux trois exercices :

> niveau Elite et sportifs avec un solide bagage musculaire
10 à 12 séries de 20 rep. avec une charge à 70% de votre RM

> niveau sportif loisir
6 à 8 séries de 15 rep avec une charge à 60% de votre RM

>>>>
ATELIER 1 : LA PRESSE

IMPORTANT : sans excès de flexion de genoux !!!
J'ai un faible pour la presse , notamment pour les cycliste souvent fragile du dos, la presse exercera moins de contraintes que des squats par exemples.

En position assis, descendez le plateau tout en inspirant en gardant le bassin bien collé contre le dossier.
Attention ne pas descendre trop bas pour ne pas aller vers des contraintes trop fortes sur les genoux
Garder les pieds droits avec un écartement de 40 cm environ
Poussez le plateau en expirant, et gardez les jambes légèrement fléchies en position haute.

>>>>
ATELIER 2 : LEG EXTENSION

Très important !!
On garde le dos bien droit sans bouger le buste
avec les mains aux poignées,

Un exercice intéressant pour un traileur et un skieur pour optimiser la phase d'impulsion de la foulée , ou la poussée du pédalage pour le cycliste

Remontez rapidement les jambes à l’horizontale , puis revenir très lentement en position de départ.

>>>>
ATELIER 3 : LEG CURL

Ce mouvement est important il permet de mobiliser les faisceaux musculaire qui seront mobilisés quand le pédalage sera au point critique et l’élévation du pédalage (quand on tire sur les pédales)
L’exercice est excellent pour un traileur , il sollicite les ischio-jambiers et le grand fessier très fortement sollicité sur les parcours à fort dénivelles

Une fois allongé sur le ventre, fléchissez les jambes sur les cuisses tout en expirant, puis revenir doucement en position de départ en inspirant.

>>>>>>>>>
Avertissement

Les calibrages que je vous propose vous éviterons l’hypertrophie
( l'augmentation de la taille des muscles) .

L’objectif du nombre de séries , de répétitions et de 60% RM modéré est de vous proposer une piste pour progresser

Sur l'hypertrophie pour avoir rencontrés de grands bodybulders j'ai pu en voir travailler leur hypertrophie sur de la force max et d’autres avec de très grands nombres de répétitions, je me garderais donc bien de catégoriser l’hypertrophie à un nombre de répétitions

3 votes. Moyenne 4.67 sur 5.

Commentaires (76)

1. Thierry 18/01/2015

Bonjour pour la musculation c 10 a 12 série de 20 pour la presse 12 serie pour le curl et 20 pour le lg
Exemple serie de 10 a 40kg
Donc rm = (10+40)/76.2*100=52kg
Donc 10 SERIE DE 20 De 36kg

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