{"id":59,"date":"2010-09-07T00:00:00","date_gmt":"2010-09-07T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/how-to-overcome-the-most-common-mistakes-with-five-powerful-principles"},"modified":"2017-09-19T14:30:15","modified_gmt":"2017-09-19T18:30:15","slug":"comment-surmonter-les-erreurs-les-plus-courantes-grace-a-cinq-principes-puissants","status":"publish","type":"post","link":"https:\/\/billybeck.com\/fr\/physical-training\/how-to-overcome-the-most-common-mistakes-with-five-powerful-principles","title":{"rendered":"Comment surmonter les erreurs les plus courantes gr\u00e2ce \u00e0 CINQ principes puissants"},"content":{"rendered":"

Afin de maximiser vos efforts dans la salle de sport, adh\u00e9rez aux cinq C de l'entra\u00eenement en r\u00e9sistance. Cette philosophie simple vous fera litt\u00e9ralement progresser \u00e0 des ann\u00e9es-lumi\u00e8re de la majorit\u00e9 des halt\u00e9rophiles dans n'importe quelle salle de sport.<\/p>\n

Les CINQ C de l'entra\u00eenement \u00e0 la r\u00e9sistance<\/strong><\/h2>\n

1. D\u00e9fi :<\/strong><\/h3>\n

Si vous voulez obtenir des r\u00e9sultats, vous devez travailler. D\u00e9sol\u00e9, mais c'est la v\u00e9rit\u00e9. Comme je l'ai mentionn\u00e9 pr\u00e9c\u00e9demment, il est absolument imp\u00e9ratif d'irriter le muscle avec des poids difficiles, sinon vous ne produirez pas de stimulus.<\/p>\n

Ne perdez pas votre temps. Lancez-vous un d\u00e9fi.<\/p>\n

L'erreur la plus fr\u00e9quente que je constate lorsque quelqu'un commence un programme d'exercices est qu'il progresse beaucoup trop rapidement. Le r\u00e9sultat final est l'\u00e9puisement et souvent la blessure. Si vous n'avez pas fait d'exercice de fa\u00e7on r\u00e9guli\u00e8re, il vous suffit d'en faire un peu plus que ce \u00e0 quoi vous \u00eates habitu\u00e9 pour obtenir des r\u00e9sultats. \u00c9videmment, si vous avez le cul coll\u00e9 \u00e0 votre canap\u00e9 six heures par jour, il n'y a pas grand-chose \u00e0 faire. Soyez r\u00e9aliste et progressez une \u00e9tape \u00e0 la fois. Avant m\u00eame de vous en rendre compte, vous aurez fait des progr\u00e8s monumentaux.<\/p>\n

2. Contr\u00f4le :<\/strong><\/h3>\n

La principale erreur commise en salle de sport et qui limite les r\u00e9sultats est la vitesse \u00e0 laquelle vous soulevez et abaissez le poids. La VITESSE DE GUERRE n'est pas acceptable. Je m'explique. Lorsqu'un poids est soulev\u00e9 rapidement, le muscle travaille dans un premier temps, puis se laisse porter par l'\u00e9lan. Ensuite, la direction du poids est invers\u00e9e. Lorsque la descente est incontr\u00f4l\u00e9e, le cycle d'\u00e9tirement et de raccourcissement est exploit\u00e9. Cela signifie simplement que les articulations et le tissu conjonctif seront davantage sollicit\u00e9s alors que la zone cible (le tissu musculaire) recevra moins de tension. Par essence, l'ex\u00e9cution incontr\u00f4l\u00e9e d'un exercice diminue les b\u00e9n\u00e9fices et augmente le risque de blessure. C'est l'une des raisons pour lesquelles j'inclus un tempo pour chaque exercice. Par exemple, supposons que vous fassiez des pompes et qu'un tempo de 312 soit indiqu\u00e9. Cela signifie que vous vous abaissez en 3 secondes, que vous faites une pause d'une seconde et que vous vous relevez en 2 secondes.<\/p>\n

3. Horloge :<\/strong><\/h3>\n

L'horloge fait r\u00e9f\u00e9rence au temps. La dur\u00e9e de votre entra\u00eenement ne devrait pas d\u00e9passer 60 minutes. Au-del\u00e0, vous vous entra\u00eenerez au-del\u00e0 de la capacit\u00e9 de r\u00e9cup\u00e9ration de votre corps. L'horloge se r\u00e9f\u00e8re \u00e9galement au temps de repos entre les s\u00e9ries. Les recherches montrent que des p\u00e9riodes de repos de 30 \u00e0 60 secondes entra\u00eenent une augmentation des hormones b\u00e9n\u00e9fiques (testost\u00e9rone et hormone de croissance) et am\u00e9liorent l'efficacit\u00e9 cardiovasculaire. Ne devinez pas vos intervalles de repos. Regardez votre montre. Des p\u00e9riodes de repos sp\u00e9cifiques produisent des r\u00e9sultats sp\u00e9cifiques.<\/p>\n

4. Changement :<\/strong><\/h3>\n

Si vous continuez \u00e0 faire les m\u00eames choses, vous finirez par vous heurter \u00e0 un mur. C'est pourquoi vous devez changer fr\u00e9quemment de programme d'entra\u00eenement \u00e0 la r\u00e9sistance. Plus vous \u00eates avanc\u00e9 en tant qu'entra\u00eeneur, plus vous devez modifier le programme souvent. En r\u00e8gle g\u00e9n\u00e9rale, si vous ne vous \u00eates pas entra\u00een\u00e9 r\u00e9guli\u00e8rement, vous devez modifier votre programme toutes les 3 \u00e0 4 semaines. Si vous vous entra\u00eenez r\u00e9guli\u00e8rement depuis au moins un an, vous devez modifier un aspect de votre programme toutes les 2 \u00e0 3 semaines. Et si vous vous entra\u00eenez r\u00e9guli\u00e8rement depuis 2 ans ou plus, votre corps ne progressera que si vous modifiez votre protocole toutes les semaines ou toutes les deux semaines. Il existe de nombreuses fa\u00e7ons de varier vos s\u00e9ances d'entra\u00eenement. Vous trouverez ci-dessous les 7 m\u00e9thodes pour stimuler votre corps :<\/p>\n

    \n
  • Soulever des poids plus lourds<\/li>\n
  • Raccourcissement des p\u00e9riodes de repos<\/li>\n
  • Ralentir le tempo<\/li>\n
  • Augmentation du nombre de s\u00e9ries<\/li>\n
  • Effectuer plus de r\u00e9p\u00e9titions<\/li>\n
  • Entra\u00eener chaque partie du corps plus souvent (une fois par semaine contre trois fois par semaine)<\/li>\n
  • S'entra\u00eener plus souvent par semaine<\/li>\n<\/ul>\n

    5. Concentration et focalisation :<\/strong><\/h3>\n

    Pour tirer le meilleur parti de votre entra\u00eenement, il est imp\u00e9ratif de vous concentrer sur l'objectif et de vous mettre au d\u00e9fi \u00e0 chaque fois. Avec dix millions de choses qui se passent dans votre vie et des distractions partout, c'est souvent plus facile \u00e0 dire qu'\u00e0 faire. Il arrive souvent que mes clients arrivent distraits et d\u00e9concentr\u00e9s. Dans ce cas, j'utilise une strat\u00e9gie sp\u00e9cifique que vous pouvez appliquer d\u00e8s aujourd'hui.<\/p>\n

    Pendant que vous vous \u00e9chauffez sur le tapis roulant :<\/p>\n

      \n
    • La premi\u00e8re \u00e9tape consiste \u00e0 ralentir et \u00e0 se rendre compte qu'il n'est pas n\u00e9cessaire de se pr\u00e9cipiter.<\/li>\n
    • Prendre 10 respirations profondes - Inspirer 4 secondes compl\u00e8tes, expirer 4 secondes compl\u00e8tes.<\/li>\n
    • Revenez ensuite \u00e0 votre vision et \u00e0 l'objectif que vous vous \u00eates fix\u00e9 en \u00e9tant ici aujourd'hui.<\/li>\n
    • Qu'\u00eates-vous d\u00e9termin\u00e9 \u00e0 atteindre ?<\/li>\n
    • Comment vous sentirez-vous une fois que vous aurez termin\u00e9 votre formation ?<\/li>\n<\/ul>\n
      \n

      \"Principe\"<\/p>\n

      Vous pouvez soit faire les choses \u00e0 moiti\u00e9 et perdre un temps pr\u00e9cieux, soit vous concentrer et faire un pas de plus vers l'objectif que vous vous \u00eates fix\u00e9. C'est \u00e0 vous de d\u00e9cider. Les deux prennent le m\u00eame temps.<\/strong><\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

      Afin de maximiser vos efforts dans la salle de sport, adh\u00e9rez aux cinq C de l'entra\u00eenement en r\u00e9sistance. Cette philosophie simple vous fera litt\u00e9ralement progresser \u00e0 des ann\u00e9es-lumi\u00e8re de la majorit\u00e9 des halt\u00e9rophiles dans n'importe quelle salle de sport.<\/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-59","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow to Overcome the Most Common Mistakes with FIVE Powerful Principles - 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\/how-to-overcome-the-most-common-mistakes-with-five-powerful-principles\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Overcome the Most Common Mistakes with FIVE Powerful Principles - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In order to maximize your efforts in the gym, adhere to the Five C’s of Resistance Training. 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