{"id":15,"date":"2016-10-13T12:28:00","date_gmt":"2016-10-13T10:28:00","guid":{"rendered":"http:\/\/www.fitnition.fr?p=15"},"modified":"2021-12-08T18:57:20","modified_gmt":"2021-12-08T17:57:20","slug":"jours-de-repos-en-musculation","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/13\/jours-de-repos-en-musculation\/","title":{"rendered":"Les jours de repos en musculation : pourquoi sont-ils importants?"},"content":{"rendered":"<p>Vous voulez \u00eatre le meilleur\u00a0?! Prendre du muscle rapidement\u00a0?Il faudra alors vous entra\u00eener sans rel\u00e2che pendant des mois, voir des ann\u00e9es. Mais s\u2019entra\u00eener avec intelligence est la cl\u00e9 qui fera la diff\u00e9rence entre ceux qui atteindront leurs objectifs et les autres.<\/p>\n<p>Peu importe le sport que vous pratiquez, pour progresser il vous faudra respecter trois choses\u00a0: l\u2019entrainement, l\u2019alimentation et le repos.\u00a0 Nous allons aborder dans cet article <strong>l\u2019importance du repos en musculation.<\/strong><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/13\/jours-de-repos-en-musculation\/#Savoir_menager_son_corps\" >Savoir m\u00e9nager son corps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/13\/jours-de-repos-en-musculation\/#Eviter_le_surentrainement\" >\u00c9viter le surentra\u00eenement<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/13\/jours-de-repos-en-musculation\/#Les_signes_du_surentrainement\" >Les signes du surentra\u00eenement<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/13\/jours-de-repos-en-musculation\/#Trop_dentrainements\" >Trop d\u2019entra\u00eenements :<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/13\/jours-de-repos-en-musculation\/#Recuperation_plus_lente\" >R\u00e9cup\u00e9ration plus lente\u00a0:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/13\/jours-de-repos-en-musculation\/#Baisse_de_motivation\" >Baisse de motivation\u00a0:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/13\/jours-de-repos-en-musculation\/#Conclusion\" >Conclusion\u00a0:<\/a><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Savoir_menager_son_corps\"><\/span><span style=\"text-decoration: underline;\">Savoir m\u00e9nager son corps<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>Beaucoup pensent que seul un bon programme d\u2019entrainement fait le grand sportif. Un peu moins savent que l\u2019alimentation tient une place primordial dans les r\u00e9sultats. Mais encore moins de monde on connaissance de <strong>l\u2019importance du repos dans la progression d\u2019un athl\u00e8te<\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-34 size-medium\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/homme-qui-dort-300x202.jpg\" alt=\"homme-qui-dort\" width=\"300\" height=\"202\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/homme-qui-dort-300x202.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/homme-qui-dort.jpg 463w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>S\u2019entra\u00eener c\u2019est bien, peu de personnes trouvent la motivation pour s\u2019entra\u00eener plusieurs fois par semaine. Mais des fois, la passion du sport et la qu\u00eate de r\u00e9sultat m\u00eal\u00e9 \u00e0 un peu d\u2019impatience conduisent vite au\u00a0<strong>surentra\u00eenement\u00a0ou \u00e0 la stagnation<\/strong>.<\/p>\n<p>Le but d\u2019un sport est de progresser tout au long de sa pratique qui durera plusieurs ann\u00e9es, voire toute une vie pour les plus passionn\u00e9s. Il est donc important de <strong>savoir se m\u00e9nager pour progresser<\/strong> efficacement et durablement.<\/p>\n<h1><span class=\"ez-toc-section\" id=\"Eviter_le_surentrainement\"><\/span><span style=\"text-decoration: underline;\">\u00c9viter le surentra\u00eenement<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-18 size-medium\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/bench-press-300x225.jpg\" alt=\"entrainement intensif \" width=\"300\" height=\"225\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/bench-press-300x225.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/bench-press.jpg 500w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>Il ne faut pas prendre \u00e0 la l\u00e9g\u00e8re l\u2019importance des jours de repos dans son programme. Apr\u00e8s avoir \u00e9t\u00e9 sollicit\u00e9 plusieurs fois dans la semaine et bien souvent plusieurs heures \u00e0 chaque fois, <strong>l\u2019organisme doit se reposer<\/strong>. Les muscles, les articulations et m\u00eame le syst\u00e8me nerveux ont besoin de repos pour se reconstruire, que vous soyez sportif d\u00e9butant ou confirm\u00e9. En effet, c\u2019est pendant les phases de repos que les\u00a0<strong>gains de muscles<\/strong> est le plus important.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Les_signes_du_surentrainement\"><\/span><span style=\"text-decoration: underline;\">Les signes du surentra\u00eenement<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Il est parfois <strong>difficile de cerner les signes du\u00a0<\/strong><b>surentra\u00eenement<\/b>. Certains pensent que la baisse de leurs performances est due \u00e0 rel\u00e2chement dans leurs entra\u00eenements ou qu\u2019il est temps de changer d\u2019exercices pour \u00ab\u00a0choquer\u00a0\u00bb le muscle et repartir de plus bel. Mais la plupart du temps, avec 4, 5 voire m\u00eame 6 entra\u00eenements par semaine, il serait bon d\u2019avoir un peu de recul sur son activit\u00e9 sportive. et ouvrir les yeux sur le fait que l\u2019organisme arrive en bout de course.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Trop_dentrainements\"><\/span>Trop d\u2019entra\u00eenements :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Et oui comme vous aurez pu le deviner l\u2019un des premiers facteurs du surentra\u00eenement est <strong>le nombre trop important d&rsquo;entrainement\u00a0<\/strong>dans la semaine mais aussi <strong>la dur\u00e9e et l\u2019intensit\u00e9<\/strong> de ses entra\u00eenements. Si vous encha\u00eenez 5\/6 entra\u00eenements de haute intensit\u00e9 dans la semaine, vous risquez de sentir une baisse de forme une fois le week-end venu, n\u2019h\u00e9sitez alors pas \u00e0 intercaler <strong>un ou deux jours de repos dans la semaine<\/strong>, votre corps vous le rendra bien.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Recuperation_plus_lente\"><\/span>R\u00e9cup\u00e9ration plus lente\u00a0:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Malgr\u00e9 une bonne alimentation, lorsque le corps est en surr\u00e9gime il lui est <strong>difficile de r\u00e9cup\u00e9rer<\/strong> compl\u00e8tement. . Les muscles n\u2019ont pas le temps de surcompenser qu\u2019ils sont de nouveau sollicit\u00e9s. Et c\u2019est <strong>aussi le cas du syst\u00e8me nerveux<\/strong> qui va aussi \u00eatre mal men\u00e9, notamment dans les sports de force.<\/p>\n<p>Si vous constatez que vous avez de plus en plus de mal \u00e0 vous remettre de vos entra\u00eenements, c\u2019est le signe qu\u2019il faut lever le pied. Une petite pause de quelques jours conjugu\u00e9s \u00e0 une bonne alimentation vous fera le plus grand bien.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Baisse_de_motivation\"><\/span>Baisse de motivation\u00a0:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>La <strong>fatigue nerveuse et musculaire<\/strong> que vous aurez accumul\u00e9e pendant plusieurs mois, ne trouvera peut-\u00eatre pas sa source uniquement dans vos entra\u00eenements trop fr\u00e9quents. Elle peut aussi \u00eatre le r\u00e9sultat d\u2019une <strong>surcharge de travail<\/strong> professionnel ou scolaire, mais aussi d\u2019une <strong>mauvaise hygi\u00e8ne de vie. <\/strong><\/p>\n<p>Cette fatigue physique et psychologique va <strong>se r\u00e9percuter dans vos\u00a0<\/strong><b>entra\u00eenements<\/b>\u00a0et sur vos performances, entra\u00eenant une baisse de motivation.<\/p>\n<h1><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><span style=\"text-decoration: underline;\">Conclusion\u00a0:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>Comme vous avez pu le voir, <strong>les jours de repos ne sont pas \u00e0 n\u00e9gliger<\/strong>. Ils vont avoir une place de premier ordre dans votre programme en permettant \u00e0 votre organisme de se<strong> r\u00e9g\u00e9n\u00e9rer des traumatismes<\/strong> qu\u2019il aura subit et donc de mieux se pr\u00e9parer pour vos prochains entra\u00eenements.<\/p>\n<hr \/>\n<p>Si vous avez aimez cet article, vous aimerez aussi :<\/p>\n<ul>\n<li><a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/13\/combien-entrainements-musculation-par-semaine\/\">Combien de fois par semaine s&rsquo;entra\u00eener en musculation?<\/a><\/li>\n<li><a href=\"http:\/\/www.1-mot.com\/annuaire-musculation-277.html\" target=\"_blank\" rel=\"noopener\">Annuaire musculation<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Vous voulez \u00eatre le meilleur\u00a0?! Prendre du muscle rapidement\u00a0?Il faudra alors vous entra\u00eener sans rel\u00e2che pendant des mois, voir des ann\u00e9es. Mais s\u2019entra\u00eener avec intelligence est la cl\u00e9 qui fera la diff\u00e9rence entre ceux qui atteindront leurs objectifs et les [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":43,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-15","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Les jours de repos en musculation : pourquoi sont-ils importants?<\/title>\n<meta name=\"description\" content=\"La qualit\u00e9 de vos entra\u00eenements est importante mais le repos encore plus. 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