{"id":60,"date":"2010-09-08T00:00:00","date_gmt":"2010-09-08T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/the-most-effective-exercises-make-you-say-oh-sht"},"modified":"2017-09-20T11:24:33","modified_gmt":"2017-09-20T15:24:33","slug":"les-exercices-les-plus-efficaces-vous-font-dire-oh-sht","status":"publish","type":"post","link":"https:\/\/billybeck.com\/fr\/physical-training\/the-most-effective-exercises-make-you-say-oh-sht","title":{"rendered":"Les exercices les plus efficaces vous font dire : \"Oh, merde !"},"content":{"rendered":"

Pour activer un muscle, le cerveau doit d'abord g\u00e9n\u00e9rer une impulsion \u00e9lectrique appel\u00e9e excitation, qui est transmise le long de la moelle \u00e9pini\u00e8re jusqu'\u00e0 un nerf. Lorsque l'impulsion \u00e9lectrique atteint l'extr\u00e9mit\u00e9 du nerf, un neurotransmetteur appel\u00e9 ac\u00e9tylcholine est lib\u00e9r\u00e9 et d\u00e9clenche la contraction musculaire. Ce qu'il faut retenir, c'est que tout commence dans la t\u00eate.<\/strong><\/p>\n

Diff\u00e9rents exercices sollicitent diff\u00e9rents degr\u00e9s d'activation musculaire.<\/strong><\/h3>\n
\n

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

Tous les exercices ne sont pas identiques. Diff\u00e9rents exercices recrutent diff\u00e9rents degr\u00e9s d'activation musculaire. Plus le risque per\u00e7u de douleur, de blessure ou de mort est \u00e9lev\u00e9, plus le nombre de fibres musculaires activ\u00e9es est important... plus le facteur Oh Sh!t est \u00e9lev\u00e9.<\/strong><\/p>\n<\/div>\n

Comment d\u00e9terminer le facteur Oh Sh!t.<\/strong><\/h2>\n

5 niveaux d'efficacit\u00e9 de l'exercice<\/strong><\/h3>\n

Niveau I<\/strong><\/h4>\n

Exercices \"Girly Mon\" ... \"yawn\"<\/strong><\/p>\n

Il s'agit d'exercices o\u00f9 l'on ne fait que montrer et o\u00f9 l'on ne fait pas grand-chose. Il s'agit d'exercices \u00e0 une seule articulation effectu\u00e9s avec des disques durs, des disques d'halt\u00e8res ou des machines. Ils ne sont pas mauvais, mais comme ils recrutent le moins de muscles, ils sont en bas de la liste. Ces exercices sont parfaits lorsque vous avez besoin de toucher des zones sp\u00e9cifiques et peuvent jouer un r\u00f4le essentiel lorsque vous utilisez des principes d'entra\u00eenement avanc\u00e9s tels que les drop sets, les super sets et l'entra\u00eenement \u00e0 un rythme plus lent.<\/p>\n

Voici quelques exemples de mouvements de niveau I : Les curls DB, BB et machine, les extensions de triceps, les extensions de genoux, les curls de jambes, les \u00e9l\u00e9vations de mollets, les \u00e9l\u00e9vations lat\u00e9rales, les \u00e9l\u00e9vations frontales, et bien d'autres encore.<\/p>\n

Si vous souhaitez obtenir les meilleurs r\u00e9sultats, votre programme d'entra\u00eenement doit reposer principalement sur des exercices de niveaux IV et V.<\/p>\n

Niveau II<\/strong><\/h4>\n

Exercices \"Je me demande ce que je dois faire apr\u00e8s ma s\u00e9ance d'entra\u00eenement\".<\/strong>....\"oh, caca\"<\/strong><\/p>\n

Ces exercices ne requi\u00e8rent pas toute votre attention puisque la machine vous dicte le mouvement. L'activation des muscles est moindre et les articulations sont souvent plus sollicit\u00e9es.<\/p>\n

Il s'agit de mouvements compos\u00e9s sur des machines..<\/p>\n

Les machines pr\u00e9sentent certains avantages, comme la possibilit\u00e9 de toucher certains groupes musculaires avec une plus grande pr\u00e9cision. Elles ont leur place, mais elles ne doivent pas \u00eatre le pilier du programme.<\/p>\n

Exemples :<\/strong> Hammer Strength Press et Row Machines, Squat machines, etc.<\/p>\n

Niveau III<\/strong><\/h4>\n

Exercices \"Je n'ai pas besoin d'une tache qui pue\" ... \"Oh, merde\"<\/strong><\/p>\n

Mouvements compos\u00e9s avec des c\u00e2bles.<\/p>\n

Les machines \u00e0 c\u00e2bles sont excellentes parce qu'elles suivent l'arc naturel de votre corps et maintiennent une tension constante sur le muscle. J'aime l'\u00e9quipement fabriqu\u00e9 par FREE MOTION.<\/p>\n

Parmi les mouvements de niveau III, on peut citer les \u00e9tirements sur c\u00e2ble en position assise, les \u00e9tirements lat\u00e9raux, les presses thoraciques sur c\u00e2ble et les \u00e9tirements verticaux sur c\u00e2ble.<\/p>\n

Niveau IV<\/strong><\/h4>\n

Les exercices \"Je pourrais perdre du poids et me casser la figure\" ... \"OH Sh!t\"<\/strong><\/p>\n

Il s'agit d'exercices qui utilisent plus d'une articulation et qui sont effectu\u00e9s avec des halt\u00e8res (poids \u00e0 main - DB) ou des halt\u00e8res de barbarie (BB).<\/p>\n

Comme les halt\u00e8res n\u00e9cessitent plus d'\u00e9quilibre, le recrutement musculaire est plus important. Par cons\u00e9quent, les halt\u00e8res sont plus efficaces que les m\u00eames exercices effectu\u00e9s avec un halt\u00e8re.<\/p>\n

Voici quelques exemples de mouvements avec halt\u00e8res de niveau IV : flexions \u00e0 la barre, presses thoraciques \u00e0 la barre, presses \u00e0 l'\u00e9paule \u00e0 la barre, flexions \u00e0 la barre, soulev\u00e9s de terre \u00e0 la barre, soulev\u00e9s de terre \u00e0 la barre.<\/p>\n

Les mouvements avec halt\u00e8res du niveau IV sont les suivants : Les rang\u00e9es de BB, le d\u00e9velopp\u00e9 couch\u00e9 de BB, le d\u00e9velopp\u00e9 \u00e9paule de BB, les rang\u00e9es debout de BB, les deadlifts roumains de BB.<\/p>\n

Niveau V<\/strong><\/h4>\n

Exercices \"Je pourrais tomber et me casser la t\u00eate\"... \"OH Sh!t\"<\/strong><\/p>\n

Il s'agit d'exercices qui utilisent plus d'une articulation et qui sont souvent appel\u00e9s exercices compos\u00e9s. Les exercices compos\u00e9s ex\u00e9cut\u00e9s de mani\u00e8re stimulante produisent de plus grandes quantit\u00e9s de testost\u00e9rone et d'hormone de croissance que les exercices de niveau I.<\/p>\n

Exemples :<\/strong> Squats, Sumo Squats, Lunges, Split Squats, Step-ups, Dips, Pull-ups, Push-ups, Inverted rows, Hell raisers, Gymnastic Ring movements such as dips, push-ups, pull-ups and inverted rows.<\/p>\n

Une note sur la formation \u00e0 l'\u00e9quilibre :<\/em><\/strong><\/h3>\n

L'entra\u00eenement avec des outils d'\u00e9quilibre tels que des ballons de stabilit\u00e9, des planches d'\u00e9quilibre et d'autres \u00e9quipements instables est une excellente strat\u00e9gie \u00e0 employer dans le cadre de l'\u00e9chauffement IGNITE. Veillez \u00e0 ne pas utiliser des poids excessifs. Lancez-vous des d\u00e9fis jusqu'\u00e0 ce que vous luttiez pour maintenir l'exercice, mais ne le poussez pas jusqu'\u00e0 l'\u00e9puisement total. Le risque de blessure serait certainement sup\u00e9rieur au b\u00e9n\u00e9fice. Je vois de plus en plus d'entra\u00eeneurs personnels proposer \u00e0 leurs clients des exercices de cirque. Ils se tiennent sur une jambe tout en lan\u00e7ant une balle de m\u00e9decine et en chantant \"Thriller\" de Michael Jackson. Ils vous diront que cela renforce leur tronc. Il en va de m\u00eame pour les exercices de niveau V, qui cr\u00e9ent en outre l'environnement hormonal n\u00e9cessaire pour br\u00fbler les graisses et augmenter la masse musculaire. Si vous voulez renforcer votre tronc, il n'est pas n\u00e9cessaire de vous entra\u00eener comme un clown. Chaque mouvement doit \u00eatre li\u00e9 \u00e0 l'objectif. Sinon, c'est une perte de temps.<\/p>\n

La le\u00e7on \u00e0 retenir : Diff\u00e9rents exercices sollicitent diff\u00e9rents degr\u00e9s d'activation musculaire.<\/strong><\/p>\n

Veillez \u00e0 ce qu'au moins 80% des exercices que vous effectuez soient des exercices de niveau IV ou V. Vous obtiendrez ainsi les meilleurs r\u00e9sultats en un minimum de temps.<\/p>","protected":false},"excerpt":{"rendered":"

Pour activer un muscle, le cerveau doit d'abord g\u00e9n\u00e9rer une impulsion \u00e9lectrique appel\u00e9e excitation, qui est transmise le long de la moelle \u00e9pini\u00e8re jusqu'\u00e0 un nerf. Lorsque l'impulsion \u00e9lectrique atteint l'extr\u00e9mit\u00e9 du nerf, un neurotransmetteur appel\u00e9 ac\u00e9tylcholine est lib\u00e9r\u00e9 et d\u00e9clenche la contraction musculaire. Ce qu'il faut retenir, c'est que tout commence dans la t\u00eate.<\/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-60","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nThe Most Effective Exercises Make You Say, Oh Sh!t - 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\/the-most-effective-exercises-make-you-say-oh-sht\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Most Effective Exercises Make You Say, Oh Sh!t - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In order activate a muscle; the brain must first generate an electrical impulse called an excitation, which is transmitted down the spinal cord and out a nerve. When the electrical impulse reaches the end of the nerve then a neurotransmitter called acetylcholine is released that initiates muscle contraction. 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