{"id":2196,"date":"2006-03-04T14:17:00","date_gmt":"2006-03-04T18:17:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps"},"modified":"2017-09-19T15:19:13","modified_gmt":"2017-09-19T19:19:13","slug":"technique-dentrainement-superieure-2-repetitions-dun-quart-dheure","status":"publish","type":"post","link":"https:\/\/billybeck.com\/fr\/physical-training\/superior-training-technique-2-one-and-a-quarter-reps","title":{"rendered":"Technique d'entra\u00eenement sup\u00e9rieure #2 : Une r\u00e9p\u00e9tition et quart"},"content":{"rendered":"

C'est une technique que j'ai adopt\u00e9e en m'inspirant des premiers pionniers du bodybuilding.<\/p>\n

Pour r\u00e9colter les fruits de cette technique de ciselage du corps.<\/p>\n

Levez-vous.<\/p>\n

Oui, j'ai dit debout<\/p>\n

Le moyen le plus efficace d'apprendre est de faire, alors faisons-le maintenant.<\/p>\n

Tenez-vous debout, les pieds l\u00e9g\u00e8rement plus larges que la largeur des \u00e9paules et les orteils pointant l\u00e9g\u00e8rement vers l'ext\u00e9rieur.<\/p>\n

Ensuite, accroupissez-vous comme si vous \u00e9tiez assis sur une chaise.<\/p>\n

Descendez aussi bas que possible sans que vos hanches ne se replient.<\/p>\n

Remontez ensuite jusqu'\u00e0 \u00bc du chemin.<\/p>\n

Revenez ensuite \u00e0 la position inf\u00e9rieure.<\/p>\n

Revenez ensuite en position debout en veillant \u00e0 ne pas bloquer les genoux.<\/p>\n

Vous venez de r\u00e9aliser un squat de 1 & \u00bc r\u00e9p\u00e9titions.<\/p>\n

D\u00e9chirez-en 8 \u00e0 10 et vous comprendrez imm\u00e9diatement pourquoi il s'agit d'une technique d'entra\u00eenement sup\u00e9rieure.<\/p>\n

Mes clients et moi-m\u00eame appliquons souvent cette technique \u00e0 d'autres exercices :<\/p>\n

    \n
  1. Mentons (toutes les variations)<\/li>\n
  2. Tirages lat\u00e9raux (en insistant sur le \u00bc inf\u00e9rieur du mouvement)<\/li>\n
  3. Presses thoraciques<\/li>\n
  4. Pompes<\/li>\n
  5. Fentes<\/li>\n
  6. Pompes sur la poitrine<\/li>\n
  7. Rangs<\/li>\n
  8. \u00c9l\u00e9vation lat\u00e9rale de l'arri\u00e8re-doigt<\/li>\n
  9. Presses \u00e0 disques suspendus au dessus de la t\u00eate<\/li>\n<\/ol>\n

    Essayez-les lors de votre prochaine s\u00e9ance d'entra\u00eenement en choisissant un exercice pour chaque partie du corps travaill\u00e9e et en effectuant 3 s\u00e9ries de 8 \u00e0 10 r\u00e9p\u00e9titions (c'est-\u00e0-dire 1 & \u00bc r\u00e9p\u00e9titions).<\/p>\n

    Par exemple :<\/p>\n

    A1. Presses thoraciques inclin\u00e9es \u00e0 base de disques durs, combin\u00e9es \u00e0 des tractions lat\u00e9rales avant.<\/strong><\/p>\n

    Reposez vous 30-60 secondes entre chaque superset<\/p>\n

    B1. \u00c9l\u00e9vations lat\u00e9rales de la colonne vert\u00e9brale superpos\u00e9es \u00e0 des pressions au-dessus de la t\u00eate de la colonne vert\u00e9brale.<\/strong><\/p>\n

    Repos de 30 \u00e0 60 secondes pour chaque superset<\/p>\n

    C1. Flexion des jambes en superposition avec des squats<\/strong><\/p>\n

    Reposez vous 30-60 secondes entre chaque superset<\/p>\n

    Effectuez 3 s\u00e9ries de chaque mouvement pour 3 s\u00e9ries de 8 \u00e0 10 r\u00e9p\u00e9titions d'un quart.<\/p>\n

    Il s'agit d'un entra\u00eenement simple, rapide et efficace qui peut \u00eatre effectu\u00e9 3 \u00e0 4 fois par semaine.<\/p>\n

    Jusqu'\u00e0 la prochaine fois<\/p>\n

    Restez forts,<\/p>\n

    P.S. Ne manquez pas la technique d'entra\u00eenement sup\u00e9rieure #3, car c'est l'une de mes armes secr\u00e8tes les mieux gard\u00e9es pour cr\u00e9er de meilleurs corps lorsque le temps manque.<\/p>","protected":false},"excerpt":{"rendered":"

    Essayez-les lors de votre prochaine s\u00e9ance d'entra\u00eenement et vous comprendrez imm\u00e9diatement pourquoi ils sont si efficaces. De meilleurs r\u00e9sultats en moins de temps.<\/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-2196","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nSuperior Training Technique #2: One and a Quarter Reps - 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-2-one-and-a-quarter-reps\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Superior Training Technique #2: One and a Quarter Reps - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"Try these in your next workout and you will instantly know why these bad boys are so effective. 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