{"id":1789,"date":"2022-10-25T10:45:17","date_gmt":"2022-10-25T10:45:17","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1789"},"modified":"2023-04-20T08:05:23","modified_gmt":"2023-04-20T08:05:23","slug":"benefits-lifting-heavy-weights","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/fr\/avantages-levage-de-poids-lourds\/","title":{"rendered":"Quels sont les avantages de soulever des poids lourds"},"content":{"rendered":"<p>Malgr\u00e9 ce que vous avez pu voir ou lire sur les r\u00e9seaux sociaux, <a href=\"https:\/\/anabolic-coach.com\/fr\/7-raisons-pour-quoi-vous-devriez-vous-consacrer-a-soulever-des-lourds\/\">soulever des poids lourds<\/a> n&#039;entra\u00eene pas n\u00e9cessairement des muscles \u00e9normes et volumineux. En fait, soulever des charges lourdes peut entra\u00eener des blessures et un temps d&#039;arr\u00eat consid\u00e9rable pour la r\u00e9cup\u00e9ration. Ce qui est plus important que de soulever des objets lourds, c&#039;est un engagement envers un programme d&#039;entra\u00eenement qui entra\u00eenerait \u00e9ventuellement un gain de masse musculaire significatif au fil du temps.<\/p>\n<p>Quelles sont vos attentes par rapport \u00e0 l&#039;entra\u00eenement avec des poids lourds ? Les avantages de soulever des poids lourds vont au-del\u00e0 de la simple construction de la masse musculaire. Alors la prochaine fois que vous irez au gymnase, pensez \u00e0 soulever des poids lourds pour les raisons \u00e9num\u00e9r\u00e9es dans cet article.<\/p>\n<p><iframe title=\"Lecteur vid\u00e9o YouTube\" src=\"https:\/\/www.youtube.com\/embed\/IJ_46jQHx6Y\" width=\"580\" height=\"335\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>Mais d&#039;abord,<\/p>\n<h2><b>\u00c0 quel point le poids est-il trop lourd\u00a0?<\/b><\/h2>\n<p>Ce qui peut \u00eatre lourd pour une personne, peut sembler l\u00e9ger pour une autre, et vice versa. La d\u00e9finition de \u00ab lourd \u00bb est relative et donc arbitraire.<\/p>\n<p>Si vous vous engagez dans un entra\u00eenement en r\u00e9sistance, tout se r\u00e9sume au nombre de r\u00e9p\u00e9titions que vous pouvez r\u00e9ellement effectuer sur un poids particulier. Donc, un poids lourd n&#039;a vraiment rien \u00e0 voir avec la charge sur un \u00e9quipement de gym, mais plus \u00e0 voir avec le poids que vous \u00eates capable de supporter <a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6002\/why-you-should-be-lifting-heavy\/\" target=\"_blank\" rel=\"noopener\">levage<\/a> \u00e0 plusieurs reprises au cours d&#039;une routine d&#039;entra\u00eenement programm\u00e9e.<\/p>\n<p>Ce que cela sugg\u00e8re, c&#039;est que si vous ne pouvez pas maintenir une bonne forme sur un certain nombre de r\u00e9p\u00e9titions, cela signifie simplement que le poids avec lequel vous vous entra\u00eenez est trop lourd pour vous. Par exemple, si vous pouvez faire 20 squats de gobelet avec 40 livres de poids, mais seulement 2 presses thoraciques avec le m\u00eame poids, le poids pour le premier entra\u00eenement est consid\u00e9r\u00e9 comme &quot;l\u00e9ger&quot; tandis que le m\u00eame poids pour le dernier entra\u00eenement pourrait \u00eatre consid\u00e9r\u00e9 comme &quot; lourd&quot;.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-medium wp-image-1796\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-300x208.jpg\" alt=\"\" width=\"300\" height=\"208\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-300x208.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-768x533.jpg 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-18x12.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-561x389.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-364x253.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-728x505.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-608x422.jpg 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor-758x526.jpg 758w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/shutterstock_55538455-compressor.jpg 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><b>Quels sont les avantages de soulever des poids lourds\u00a0?<\/b><\/h2>\n<p>En plus d&#039;am\u00e9liorer votre physique et d&#039;augmenter votre force, soulever des charges lourdes pr\u00e9sente de nombreux autres avantages. En fait, l&#039;entra\u00eenement en r\u00e9sistance vous offre un certain nombre d&#039;avantages pour la forme physique et la sant\u00e9 autres que vos habitudes habituelles. <a href=\"https:\/\/anabolic-coach.com\/fr\/arnold-press\/\" target=\"_blank\" rel=\"noopener\">renforcement musculaire<\/a> les id\u00e9es et certains des autres avantages incluent\u00a0;<\/p>\n<ul>\n<li>augmentation de la masse musculaire maigre,<\/li>\n<li>r\u00e9tention de la masse musculaire maigre pendant les p\u00e9riodes de restriction calorique,<\/li>\n<li>augmentation de l&#039;oxydation et de la lipolyse des graisses,<\/li>\n<li>r\u00e9duction de la graisse visc\u00e9rale ainsi que de la graisse sous-cutan\u00e9e, et<\/li>\n<li>am\u00e9lioration de la composition corporelle.<\/li>\n<\/ul>\n<p>Si vous travaillez vraiment dans votre salle de sport locale, vous verrez des r\u00e9sultats, quel que soit votre \u00e2ge. En fait, l&#039;augmentation de votre charge d&#039;entra\u00eenement peut avoir des effets positifs significatifs sur les personnes \u00e2g\u00e9es. La population \u00e2g\u00e9e peut grandement b\u00e9n\u00e9ficier de la musculation en raison des nombreuses fa\u00e7ons dont elle peut am\u00e9liorer sa sant\u00e9 et son bien-\u00eatre g\u00e9n\u00e9ral.<\/p>\n<p>Voici un aper\u00e7u des principaux avantages de soulever des charges lourdes\u00a0:<\/p>\n<h3><b>#1\u00a0: Am\u00e9liorer la solidit\u00e9 des os<\/b><\/h3>\n<p>Nos squelettes montrent les effets du temps de la m\u00eame mani\u00e8re que nos corps. Ils supportent votre poids constamment ; n\u00e9gliger la sant\u00e9 de vos os vous exposera \u00e0 de multiples fractures osseuses plus tard.<\/p>\n<p>L&#039;ost\u00e9oporose est une affection associ\u00e9e \u00e0 la vieillesse dans laquelle les os deviennent cassants et faibles, ce qui augmente le risque de fractures en cas de chute accidentelle. Cette condition peut grandement diminuer la qualit\u00e9 de vie des personnes \u00e2g\u00e9es en provoquant des douleurs, une inflammation et une raideur des os et des articulations.<\/p>\n<p>Il est compr\u00e9hensible que les personnes aux os fragiles h\u00e9sitent \u00e0 soulever des poids lourds. cependant, des \u00e9tudes montrent que ceux qui ont les os les plus faibles b\u00e9n\u00e9ficient le plus de <a href=\"https:\/\/anabolic-coach.com\/fr\/6-secrets-de-la-formation-musculaire\/\" target=\"_blank\" rel=\"noopener\">l&#039;entra\u00eenement en force<\/a>.<\/p>\n<p>On sait maintenant que l&#039;entra\u00eenement intensif en r\u00e9sistance augmente la force musculaire, la densit\u00e9 osseuse et la qualit\u00e9 de vie des adultes de 65 ans et plus.<\/p>\n<h3><b>#2\u00a0: Aide \u00e0 pr\u00e9venir la perte musculaire et \u00e0 d\u00e9velopper les muscles<\/b><\/h3>\n<p>L&#039;entra\u00eenement avec des poids lourds entra\u00eene non seulement une croissance musculaire, mais aide \u00e9galement \u00e0 pr\u00e9venir l&#039;atrophie musculaire. La musculation est connue pour \u00eatre un rem\u00e8de anti-\u00e2ge en am\u00e9liorant votre qualit\u00e9 de vie et votre sant\u00e9 \u00e0 long terme. Vous pouvez inverser la perte de masse musculaire maigre, de force et de puissance qui accompagne le vieillissement lorsque vous vous engagez dans un entra\u00eenement en r\u00e9sistance en utilisant des poids parfaitement adapt\u00e9s \u00e0 vos objectifs d&#039;entra\u00eenement.<\/p>\n<p>Un effet secondaire potentiel d&#039;un r\u00e9gime hypocalorique pour perdre du poids est l&#039;atrophie musculaire. Si vous ne consommez pas suffisamment de prot\u00e9ines pendant votre r\u00e9gime, votre corps commencera \u00e0 br\u00fbler des muscles et des graisses pour produire de l&#039;\u00e9nergie. Des \u00e9tudes montrent que l&#039;augmentation du poids que vous soulevez \u00e0 un niveau difficile aide \u00e0 arr\u00eater l&#039;atrophie musculaire et \u00e0 pr\u00e9server le muscle que vous avez d\u00e9j\u00e0.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1879 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/ForHim_musclegrowth-dougb_FB-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3><b>#3\u00a0: Am\u00e9liore la composition corporelle<\/b><\/h3>\n<p>L&#039;entra\u00eenement aux poids lourds est un moyen efficace de modifier sa composition corporelle. Il a \u00e9t\u00e9 d\u00e9montr\u00e9 que l&#039;augmentation de l&#039;intensit\u00e9 et de la dur\u00e9e de vos entra\u00eenements acc\u00e9l\u00e8re la perte de graisse et a un effet positif sur l&#039;hypertrophie musculaire.<\/p>\n<p>Vous pouvez savoir si vous modifiez votre composition corporelle en d\u00e9veloppant vos muscles et en perdant de la graisse en m\u00eame temps si vous mesurez les deux. De plus, depuis les changements de <a href=\"https:\/\/anabolic-coach.com\/fr\/comment-gagner-de-la-masse-musculaire\/\" target=\"_blank\" rel=\"noopener\">muscle et graisse<\/a> ne se produisent pas du jour au lendemain, le suivi de votre graisse corporelle toutes les 4 \u00e0 6 semaines vous donnera une image plus pr\u00e9cise de vos progr\u00e8s.<\/p>\n<h3><b>#4\u00a0: Am\u00e9liore les performances fonctionnelles<\/b><\/h3>\n<p>En vieillissant, il peut \u00eatre plus difficile de man\u0153uvrer. En raison de la douleur et de l&#039;inconfort qui en r\u00e9sultent, m\u00eame l&#039;ex\u00e9cution de t\u00e2ches routini\u00e8res peut \u00eatre difficile. La qualit\u00e9 de votre vie augmentera si vous avez moins de mal \u00e0 vous d\u00e9placer. C&#039;est quelque chose qui peut \u00eatre aid\u00e9 par l&#039;halt\u00e9rophilie.<\/p>\n<p>Des \u00e9tudes ont montr\u00e9 que l&#039;entra\u00eenement avec des poids lourds au lieu de poids plus l\u00e9gers peut am\u00e9liorer votre force et vos performances fonctionnelles. Et cela vaut aussi pour les personnes \u00e2g\u00e9es.<\/p>\n<h2><b>Expliquer les conseils de s\u00e9curit\u00e9<\/b><\/h2>\n<p>Si vous \u00eates pr\u00eat \u00e0 commencer <a href=\"https:\/\/www.vinmec.com\/en\/news\/health-news\/healthy-lifestyle\/7-benefits-of-lifting-heavy-weights\/\" target=\"_blank\" rel=\"noopener\">soulever des objets lourds<\/a> poids, il y a quelques pr\u00e9cautions que vous devez d&#039;abord prendre en compte.<\/p>\n<p>Il est important de demander l&#039;aide rassurante d&#039;un coach qualifi\u00e9 ou d&#039;un entra\u00eeneur personnel (si vous en avez les moyens). Un entra\u00eeneur vous expliquera la forme et la technique appropri\u00e9es pour soulever des poids lourds, quel que soit l&#039;entra\u00eenement que vous avez l&#039;intention de faire. Vous pouvez \u00e9galement rechercher un programme de sant\u00e9 et de remise en forme en groupe, en particulier un programme ax\u00e9 principalement sur l&#039;entra\u00eenement en r\u00e9sistance. Mais si vous avez l&#039;intention de soulever de lourdes charges sans les conseils d&#039;un entra\u00eeneur, il est important que vous perfectionniez d&#039;abord vos entra\u00eenements.<\/p>\n<p>Une fois que vous serez en mesure d&#039;ex\u00e9cuter vos s\u00e9ances d&#039;entra\u00eenement avec une bonne forme, vous pourrez minimiser votre risque de blessure lorsque vous commencerez \u00e9ventuellement \u00e0 soulever des objets lourds. Commencez par des charges qui vous assurent d&#039;obtenir une forme parfaite pour un nombre de r\u00e9p\u00e9titions pouvant \u00eatre de 8, 10, 15, 20 et ainsi de suite en fonction de vos capacit\u00e9s. Avec le temps, votre corps s&#039;habitue \u00e0 soulever des charges lourdes \u00e0 chaque s\u00e9ance d&#039;entra\u00eenement. Ce qui vous est demand\u00e9, c&#039;est de la constance et de la patience, ne soyez pas press\u00e9 de soulever de lourdes charges, suivez un processus graduel qui finira par vous amener \u00e0 votre poids d&#039;entra\u00eenement cible.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1798 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/10\/kettlebell-2052775_640-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><b>Remarques finales<\/b><\/h2>\n<p>Les avantages de la musculation s&#039;\u00e9tendent bien au-del\u00e0 des avantages esth\u00e9tiques de l&#039;augmentation de la masse musculaire. L&#039;entra\u00eenement en r\u00e9sistance intensive est b\u00e9n\u00e9fique pour les personnes de tous \u00e2ges car il am\u00e9liore la composition corporelle, renforce les os et vous aide \u00e0 vous sentir plus jeune.<\/p>\n<p>Il est \u00e9galement important que vous n&#039;oubliez pas le fait que la musculation est une affaire s\u00e9rieuse. Par cons\u00e9quent, avant de commencer une nouvelle routine de musculation, c&#039;est une bonne id\u00e9e de parler d&#039;abord \u00e0 votre m\u00e9decin et \u00e0 votre entra\u00eeneur.<\/p>","protected":false},"excerpt":{"rendered":"<p>Malgr\u00e9 ce que vous avez pu voir ou lire sur les r\u00e9seaux sociaux, soulever des poids lourds ne se traduit pas n\u00e9cessairement par des muscles \u00e9normes et volumineux. En fait, soulever des charges lourdes peut entra\u00eener des blessures et un temps d&#039;arr\u00eat consid\u00e9rable pour la r\u00e9cup\u00e9ration. Ce qui est plus important que de soulever des objets lourds, c&#039;est de s&#039;engager dans une s\u00e9ance d&#039;entra\u00eenement [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/fr\/avantages-levage-de-poids-lourds\/\">Suite<\/a><\/p>","protected":false},"author":3,"featured_media":1886,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1789","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What are the Benefits of Lifting Heavy Weights - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"What are your expectations from training with heavy weights? 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