{"id":2195,"date":"2006-02-28T17:28:00","date_gmt":"2006-02-28T21:28:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-1-21s"},"modified":"2017-09-19T15:21:04","modified_gmt":"2017-09-19T19:21:04","slug":"technique-dentrainement-superieure-1-21s","status":"publish","type":"post","link":"https:\/\/billybeck.com\/fr\/physical-training\/superior-training-technique-1-21s","title":{"rendered":"Technique d'entra\u00eenement sup\u00e9rieure #1 : 21s (Twon-TEE-Wunz)"},"content":{"rendered":"

\u00c0 l'\u00e2ge de 12 ans, mon p\u00e8re m'a offert un exemplaire de l'Encyclop\u00e9die du culturisme moderne d'Arnold Schwarzenegger. En l'espace d'une semaine, j'ai arrach\u00e9 mon lit et j'y ai install\u00e9 un banc de musculation. J'\u00e9tais accro. Ma chambre est devenue ma salle de musculation. Tous les jours apr\u00e8s l'\u00e9cole, de 15h30 \u00e0 17h30, j'ai fait tous les exercices que je connaissais (probablement pas le meilleur programme, je l'admets). L'une des techniques que j'employais s'appelait :<\/p>\n

21s<\/strong><\/h3>\n

Dans les ann\u00e9es 50 et 60, les bodybuilders ont utilis\u00e9 avec succ\u00e8s cette technique pour maximiser le d\u00e9veloppement des biceps.<\/p>\n

Depuis, j'ai utilis\u00e9 cette technique sur toutes les parties du corps et elle s'est r\u00e9v\u00e9l\u00e9e \u00eatre un outil tr\u00e8s efficace.<\/p>\n

Pour commencer, effectuez une flexion debout.<\/strong><\/h3>\n

L'exercice est divis\u00e9 en trois parties.<\/p>\n

    \n
  1. La moiti\u00e9 sup\u00e9rieure de la boucle (7 fois)<\/li>\n
  2. L'amplitude des mouvements (7 fois)<\/li>\n
  3. La moiti\u00e9 inf\u00e9rieure de la boucle (7 fois)<\/li>\n<\/ol>\n

    Traditionnellement, les pionniers du bodybuilding faisaient 3 s\u00e9ries de 7 r\u00e9p\u00e9titions, soit 21 r\u00e9p\u00e9titions au total, d'o\u00f9 le nom de 21.<\/p>\n

    Voici un exemple de la fa\u00e7on d'utiliser les 30s avec les squats.<\/strong><\/h3>\n

    Essayez-le maintenant.<\/strong><\/p>\n

      \n
    1. Commencez par vous tenir debout, les pieds \u00e9cart\u00e9s de la largeur des \u00e9paules.<\/li>\n
    2. Accroupissez-vous jusqu'\u00e0 ce que vous sentiez que vos hanches commencent \u00e0 se replier.<\/li>\n
    3. Remontez ensuite \u00e0 mi-chemin.<\/li>\n
    4. Revenez maintenant au bas de l'\u00e9chelle.<\/li>\n
    5. Continuez ainsi pendant 10 r\u00e9p\u00e9titions.<\/li>\n
    6. Effectuez maintenant 10 r\u00e9p\u00e9titions avec une amplitude de mouvement compl\u00e8te.<\/li>\n
    7. Ne vous contentez pas de bloquer les genoux.<\/li>\n
    8. Effectuez 10 r\u00e9p\u00e9titions.<\/li>\n
    9. Maintenant, faites 10 r\u00e9p\u00e9titions dans la moiti\u00e9 sup\u00e9rieure du mouvement.<\/li>\n
    10. La s\u00e9rie de 30 est termin\u00e9e.<\/li>\n<\/ol>\n

      En r\u00e9sum\u00e9 :<\/strong><\/h3>\n
        \n
      1. 21s peut \u00eatre adapt\u00e9 \u00e0 n'importe quel exercice en ajustant les gammes de r\u00e9p\u00e9titions en fonction du niveau de difficult\u00e9. Par exemple, les squats peuvent \u00eatre ex\u00e9cut\u00e9s en 30 ou 60 secondes, tandis que les abdominaux \u00e0 prise large peuvent \u00eatre ex\u00e9cut\u00e9s en 6 ou 9 secondes.<\/li>\n
      2. Quelle que soit la gamme de r\u00e9p\u00e9titions, chaque exercice est d\u00e9compos\u00e9 en ex\u00e9cutant la moiti\u00e9 la plus difficile du mouvement, suivie de l'amplitude compl\u00e8te du mouvement, puis en terminant par la moiti\u00e9 la moins difficile du mouvement. Cela varie en fonction de chaque exercice.<\/li>\n
      3. Ne balancez pas le poids et ne bougez pas trop vite. L'\u00e9lan diminue l'efficacit\u00e9 de la technique et augmente le risque de blessure.<\/li>\n<\/ol>\n

         <\/p>\n

        \n

        Dans la deuxi\u00e8me partie, je partagerai une autre arme pour perfectionner le corps - (wun et a core-terz) ou 1 & 1\/4 reps.<\/p>\n

        Restez forts et concentr\u00e9s,<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

        Il est imp\u00e9ratif de mettre son corps au d\u00e9fi \u00e0 chaque s\u00e9ance d'entra\u00eenement pour continuer \u00e0 s'am\u00e9liorer physiquement. Lorsque c'est n\u00e9cessaire, j'ai recours \u00e0 des techniques qui enflamment l'esprit et les muscles. Essayez 21s et vous sentirez imm\u00e9diatement la diff\u00e9rence.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2195","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck<\/title>\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.billybeck.com\/physical-training\/superior-training-technique-1-21s\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #1: 21s (Twon-TEE-Wunz) - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Challenging your body each and every workout is imperative to continuous physical improvement. 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