{"id":2147,"date":"2022-12-14T07:32:18","date_gmt":"2022-12-14T07:32:18","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2147"},"modified":"2023-06-19T11:58:02","modified_gmt":"2023-06-19T11:58:02","slug":"6-workouts-moves-you-love-to-hate","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/fr\/6-entrainements-mouvements-que-vous-aimez-detester\/","title":{"rendered":"6 s\u00e9ances d&#039;entra\u00eenement vous font passer de l&#039;amour \u00e0 la haine : entra\u00eenement r\u00e9vis\u00e9"},"content":{"rendered":"<p>Tout le monde a &quot;cet&quot; entra\u00eenement, celui qui les fait bouche b\u00e9e d&#039;horreur chaque fois que leur entra\u00eeneur le mentionne. Vous n&#039;avez probablement pas un seul nom qui vous vient \u00e0 l&#039;esprit en ce moment, mais je suis pr\u00eat \u00e0 parier que vous en avez quelques-uns. Quel que soit votre niveau de forme physique, j&#039;ai compil\u00e9 une liste des six exercices les plus redout\u00e9s, mais les plus fr\u00e9quemment pratiqu\u00e9s. Comparez votre liste \u00e0 la mienne et voyez si l&#039;un de ces exercices de poids corporel correspond \u00e0 la v\u00f4tre.<\/p>\n<p><iframe title=\"Lecteur vid\u00e9o YouTube\" src=\"https:\/\/www.youtube.com\/embed\/ExAIOfvtGZM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Les sauts de grenouille sont amusants pour d\u00e9velopper les muscles ou le sont-ils\u00a0?\u00a0!<\/h2>\n<p>J&#039;aime le d\u00e9fi d&#039;atterrir en douceur sur ses pieds apr\u00e8s avoir saut\u00e9 sur des caisses. Cependant, une fois que votre fr\u00e9quence cardiaque augmente et que vos jambes commencent \u00e0 br\u00fbler, le facteur plaisir se termine rapidement apr\u00e8s quelques sauts suppl\u00e9mentaires. Bien que les sauts de grenouille semblent agr\u00e9ables au <a href=\"https:\/\/anabolic-coach.com\/fr\/un-entrainement-classique-pour-debutants-pour-les-grandes-jambes\/\" target=\"_blank\" rel=\"noopener\">d\u00e9but<\/a>, il arrive un moment o\u00f9 vous vous rendez compte que vous \u00eates dans un s\u00e9rieux <a href=\"https:\/\/anabolic-coach.com\/fr\/musculation-split-en-avez-vous-besoin\/\" target=\"_blank\" rel=\"noopener\">entra\u00eenement<\/a>.<\/p>\n<p>La m\u00eame raison que j&#039;appr\u00e9cie <a href=\"https:\/\/www.youtube.com\/watch?v=hxldG9FX4j4\">sauts de bo\u00eete<\/a> c&#039;est probablement pourquoi je les redoute maintenant m\u00eame si je sais qu&#039;ils sont extr\u00eamement bons pour travailler le bas de mon corps, y compris mes fessiers et mes cuisses. En effet, la formation pliom\u00e9trique est une affaire s\u00e9rieuse. Les mouvements rapides et puissants renforcent les groupes musculaires du bas du corps tout en vous aidant \u00e0 vous donner un cardio complet.<\/p>\n<h3>R\u00e9sum\u00e9<\/h3>\n<p>Effectuez 2 \u00e0 3 s\u00e9ries de Frog Jumps avec 12 \u00e0 20 r\u00e9p\u00e9titions par s\u00e9rie. Les sauts de grenouille sont un excellent entra\u00eenement cardio et ils vous aident \u00e9galement \u00e0 travailler tout le bas de votre corps, y compris vos fessiers et vos cuisses. Si vous souhaitez am\u00e9liorer votre vitesse, votre puissance, votre endurance et votre stabilit\u00e9, vous voudrez peut-\u00eatre essayer Frog Jumps, peu importe le d\u00e9sagr\u00e9ment initial.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2157 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/frog-squat-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Croisons les doigts sans blessures au dos avec des exercices de poids corporel Burpees<\/h2>\n<p>Les burpees ont l&#039;air mieux qu&#039;ils ne le sont en r\u00e9alit\u00e9 \u00e0 la t\u00e9l\u00e9, n&#039;est-ce pas\u00a0?\u00a0! Si vous n&#039;aimez pas votre tige <a href=\"https:\/\/anabolic-coach.com\/fr\/7-benefices-pour-la-sante-musculation\/\">force du corps<\/a>, vous n&#039;aurez pas envie de faire des Burpees. Vos bras et vos \u00e9paules sont n\u00e9cessaires pour cet exercice dont beaucoup d&#039;entre nous ne sont pas g\u00e9n\u00e9tiquement dou\u00e9s.<\/p>\n<p>Vous pouvez vous attendre \u00e0 beaucoup de tension sur vos ligaments et vos tendons avec des blessures aux \u00e9paules et au dos de cet entra\u00eenement assez courant. Cependant, cet entra\u00eenement complet du corps en vaut la peine si vous pouvez le g\u00e9rer. Mais croisons les doigts, vous le faites sans aucun incident.<\/p>\n<h3>R\u00e9sum\u00e9<\/h3>\n<p>Les burpees vous offrent une \u00e9norme quantit\u00e9 d&#039;avantages pour la sant\u00e9. Cet exercice vous donnera des poumons et un c\u0153ur plus forts et am\u00e9liorera votre circulation sanguine, votre taux de cholest\u00e9rol et m\u00eame votre fonction c\u00e9r\u00e9brale. De plus, les burpees sont un <a href=\"https:\/\/anabolic-coach.com\/fr\/5-facons-de-sentrainer-si-vous-manquez-de-temps\/\">entra\u00eenement complet du corps<\/a> qui renforcera les muscles de votre poitrine, de vos \u00e9paules, de vos bras, de votre abdomen, de vos hanches, de vos fesses et de vos jambes. Les burpees valent vraiment la peine. Essayez 3 \u00e0 4 s\u00e9ries de 10 \u00e0 15 Burpees par s\u00e9rie pour un maximum de gains aujourd&#039;hui.<\/p>\n<h2>Les assises murales sont punitives mais bonnes\u00a0!<\/h2>\n<p>Cela fait 10 secondes que j&#039;ai commenc\u00e9 mon entra\u00eenement Wall Sits, et je me sens bien, pas de sueur. Ouais, les choses sont toujours cool apr\u00e8s 20 secondes. Mais au bout d&#039;une demi-minute, le malaise commence \u00e0 s&#039;installer et \u00e0 partir de l\u00e0, ma situation ne fait qu&#039;empirer. Et dire que j&#039;ai encore 30 \u00e0 40 secondes de cet exercice \u00e0 faire. J&#039;y suis maintenant.<\/p>\n<p>Bien que Wall Sits puisse vous rappeler une punition de temps mort que vous avez d\u00fb endurer en tant qu&#039;enfant, et croyez-moi, \u00e7a en a vraiment l&#039;air, cet entra\u00eenement est en fait tr\u00e8s utile si vous voulez d\u00e9velopper votre endurance, votre stabilit\u00e9 et vos muscles du bas du corps. Alors plut\u00f4t que d&#039;\u00eatre un poulet, pourquoi ne pas inclure Wall Sits dans votre circuit aujourd&#039;hui ?<\/p>\n<h3>R\u00e9sum\u00e9<\/h3>\n<p>Faites 3 s\u00e9ries de 30 \u00e0 60 secondes par s\u00e9rie de Wall Sit pour des r\u00e9sultats \u00e9tonnants sur le bas du corps. Vos mollets, quadriceps, ischio-jambiers et fessiers recevront un entra\u00eenement appropri\u00e9 avec Wall Sits.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2158 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/Wall-Sit-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Les grimpeurs de montagne sont pleins de douleur\u00a0!<\/h2>\n<p>S&#039;il y a un passe-temps que j&#039;aimerais essayer, c&#039;est bien l&#039;alpinisme. Mais pourquoi est-ce que je crains la prochaine meilleure chose dans Mountain Climbers\u00a0?\u00a0! Eh bien, pour commencer, mes jambes ont tendance \u00e0 me faire tr\u00e8s mal et j&#039;ai des crampes d&#039;estomac qui semblent ne jamais dispara\u00eetre. Et n&#039;oubliez pas mes bras, ils sont si douloureux que j&#039;ai l&#039;impression que je ne pourrai pas soulever ma serviette et encore moins un halt\u00e8re.<\/p>\n<p>Si vous pensiez que c&#039;\u00e9tait le pire, eh bien, vous vous trompez, car j&#039;ai du mal \u00e0 reprendre mon souffle. Je siffle si fort qu&#039;on croirait que j&#039;\u00e9touffe. Mais apr\u00e8s tout, est dit et fait et je suis tout repos\u00e9, je peux certainement sentir et voir mon <a href=\"https:\/\/anabolic-coach.com\/fr\/comment-gagner-de-la-masse-musculaire\/\">gagne<\/a> des alpinistes.<\/p>\n<h3>R\u00e9sum\u00e9<\/h3>\n<p>Les grimpeurs de montagne peuvent \u00eatre difficiles, mais il est s\u00fbr de renforcer votre tronc, votre dos, vos jambes, vos \u00e9paules et vos bras tout en br\u00fblant des calories et en travaillant votre cardio. Faites 2 \u00e0 3 s\u00e9ries d&#039;alpinistes avec 10 \u00e0 20 r\u00e9p\u00e9titions sur chaque jambe pour des r\u00e9sultats optimaux.<\/p>\n<h2>Pull-Ups pour la ch\u00e8re vie dans la construction musculaire<\/h2>\n<p>Maintenant, je sais ce que vous pensez, ou peut-\u00eatre pas, eh bien ne g\u00e2chons pas le moment maintenant. Mais si vous avez essay\u00e9 <a href=\"https:\/\/www.coachmag.co.uk\/exercises\/full-body-workouts\/2534\/10-pull-variations\">Tractions<\/a> comme je l&#039;ai fait (plusieurs fois), vous saurez que c&#039;est un travail tr\u00e8s difficile d&#039;essayer de soulever tout votre corps vers le haut en utilisant uniquement la force des muscles de vos \u00e9paules et de vos bras.<\/p>\n<p>Vous pouvez imaginer soulever tout ce poids mort, une pens\u00e9e horrible, croyez-moi, je le sais. Cependant, alors que les tractions reposent sur votre capacit\u00e9 \u00e0 soulever tout votre corps sur plusieurs r\u00e9p\u00e9titions, et cela peut \u00eatre un exercice ext\u00e9nuant, vous pouvez vous attendre \u00e0 des gains \u00e9normes si vous pouvez vous accrocher pour la vie.<\/p>\n<h3>R\u00e9sum\u00e9<\/h3>\n<p>Les tractions offrent une gamme compl\u00e8te d&#039;avantages allant de l&#039;am\u00e9lioration de votre force de pr\u00e9hension et de votre sant\u00e9 physique et mentale au renforcement des muscles de votre dos, de vos \u00e9paules et de vos bras. Effectuez entre 15 et 24 tractions pour chaque entra\u00eenement.<\/p>\n<h2>Ces planches me tuent ou pas\u00a0?\u00a0!<\/h2>\n<p>Les planches peuvent sembler assez faciles car il vous suffit de tenir une position pendant une seconde, n&#039;est-ce pas\u00a0?\u00a0! Mais croyez-moi, maintenir une fonction statique est tout sauf facile, surtout lorsqu&#039;il faut garder une forme correcte. Tout le monde n&#039;a pas la patience ou la stabilit\u00e9 pour ex\u00e9cuter correctement les planches, mais pire encore, imaginez une mouche bourdonner autour de votre t\u00eate comme vous le faites, ce n&#039;est pas une situation agr\u00e9able, n&#039;est-ce pas\u00a0?<\/p>\n<p>Il existe de nombreuses variantes \u00e0 cet exercice, vous avez la planche haute, la planche invers\u00e9e, la planche sur les genoux, la planche vers le bas, la planche classique, etc. Ai-je une position de planche pr\u00e9f\u00e9r\u00e9e ? Pas vraiment, sauf peut-\u00eatre si vous consid\u00e9rez que m&#039;allonger \u00e0 plat sur mon lit douillet est une sorte de planche.<\/p>\n<h3>R\u00e9sum\u00e9<\/h3>\n<p>Les planches sont id\u00e9ales pour vos muscles abdominaux, votre dos, vos hanches, vos jambes et vos fessiers. Ils aident \u00e9galement \u00e0 renforcer votre tronc tout en am\u00e9liorant la stabilit\u00e9 et l&#039;\u00e9quilibre. Vous devriez essayer 3 s\u00e9ries de 30 secondes par s\u00e9rie. Id\u00e9alement, effectuer des planches 2 \u00e0 4 fois par semaine est \u00e0 peu pr\u00e8s correct.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2159 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/12\/pank-exercise-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>En conclusion<\/h2>\n<p>Aimez-les ou d\u00e9testez-les, ces exercices de poids corporel feront travailler le haut et le bas de votre corps pour d\u00e9velopper vos muscles, votre force et votre endurance aujourd&#039;hui. Assurez-vous simplement d&#039;ex\u00e9cuter ces <a href=\"https:\/\/anabolic-coach.com\/fr\/8-entrainements-triceps-les-plus-puissants\/\">s\u00e9ances d&#039;entra\u00eenement<\/a> correctement pour \u00e9viter des blessures malheureuses. Avoir un entra\u00eeneur vous guide sur ces s\u00e9ances d&#039;entra\u00eenement est une bonne premi\u00e8re \u00e9tape. Bonne chance!<\/p>","protected":false},"excerpt":{"rendered":"<p>Tout le monde a &quot;cet&quot; entra\u00eenement, celui qui les fait bouche b\u00e9e d&#039;horreur chaque fois que leur entra\u00eeneur le mentionne. Vous n&#039;avez probablement pas un seul nom qui vous vient \u00e0 l&#039;esprit en ce moment, mais je suis pr\u00eat \u00e0 parier que vous en avez quelques-uns. Quel que soit votre niveau de forme physique, j&#039;ai compil\u00e9 une liste des six plus redout\u00e9es, mais [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/fr\/6-entrainements-mouvements-que-vous-aimez-detester\/\">Suite<\/a><\/p>","protected":false},"author":3,"featured_media":2216,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-2147","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>6 Workouts Moves you Love to Hate: Training Revised - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Revive your workout program with these 6 exercises that are a little challenging but the results are worth it!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/fr\/6-entrainements-mouvements-que-vous-aimez-detester\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 Workouts Moves you Love to Hate: Training Revised - 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