{"id":4245,"date":"2017-01-17T15:14:23","date_gmt":"2017-01-17T14:14:23","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4245"},"modified":"2017-07-08T13:22:28","modified_gmt":"2017-07-08T11:22:28","slug":"musculation-des-jambes-entrainement-complet","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/17\/musculation-des-jambes-entrainement-complet\/","title":{"rendered":"Musculation des jambes : Entrainement complet pour des jambes massives"},"content":{"rendered":"<p>Dernier article de notre s\u00e9rie <a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/02\/23\/devenez-massif-methode-push-pull-legs\/\"><strong>Push\u00a0Pull\u00a0Legs<\/strong><\/a>, qui est consacr\u00e9 \u00e0 la musculation des jambes. Nous verrons ici comment muscler efficacement l\u2019ensemble des jambes et notamment les quadriceps, les ischio-jambiers, les fessiers et les mollets. C&rsquo;est parti pour un entrainement de musculation des jambes qui vous laissera de bonnes courbatures !<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 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\/2017\/01\/17\/musculation-des-jambes-entrainement-complet\/#Deroulement_de_lentrainement_des_jambes\" >D\u00e9roulement de l\u2019entrainement des jambes<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/17\/musculation-des-jambes-entrainement-complet\/#Les_exercices_poly-articulaires\" >Les exercices poly-articulaires<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/17\/musculation-des-jambes-entrainement-complet\/#Les_exercices_disolations_pour_les_jambes\" >Les exercices d\u2019isolations pour les jambes<\/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\/2017\/01\/17\/musculation-des-jambes-entrainement-complet\/#Exercices_pour_les_mollets\" >Exercices pour les mollets\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-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/17\/musculation-des-jambes-entrainement-complet\/#Resume_de_lentrainement\" >R\u00e9sum\u00e9 de l\u2019entrainement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/17\/musculation-des-jambes-entrainement-complet\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Deroulement_de_lentrainement_des_jambes\"><\/span><span style=\"text-decoration: underline;\">D\u00e9roulement de l\u2019entrainement des jambes<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>Comme nous l\u2019avons expliqu\u00e9 dans les autres articles <a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/entrainement-pectoraux-epaules-triceps\/\">Push<\/a> et <a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/\">Pull<\/a>, nous allons privil\u00e9gier les <strong>mouvements poly-articulaires<\/strong> pour faire travailler dans un premier temps l\u2019ensemble des muscles des jambes puis nous diriger vers quelques exercices d\u2019isolation pour solliciter plus en profondeur certains muscles.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Les_exercices_poly-articulaires\"><\/span>Les exercices poly-articulaires<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Squats\u00a0: 4&#215;8 <\/strong><\/p>\n<ul>\n<li>Nous allons r\u00e9aliser ici des squats \u00ab\u00a0classiques\u00a0\u00bb, c\u2019est-\u00e0-dire que la barre reposera sur les trap\u00e8zes.<\/li>\n<li><u>S\u00e9curit\u00e9\u00a0:<\/u> Avant de chercher la performance il est primordial de ma\u00eetriser le mouvement avec une bonne ex\u00e9cution. Le <strong>dos doit imp\u00e9rativement rester droit et gainer<\/strong> tout au long du mouvement. Pour cela, il vous faudra <strong>maintenir le buste droit<\/strong> et proc\u00e9der \u00e0 une <strong>flexion des hanches<\/strong>, c\u2019est-\u00e0-dire basculer le bassin en arri\u00e8re pour que vos lombaires ne subissent pas de mauvaises tensions qui \u00e0 long terme provoqueront des l\u00e9sions.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4248 size-full\" title=\"squats classique\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/squats.jpg\"\" alt=\"squats classique\" width=\"264\" height=\"191\" \/><\/p>\n<ul>\n<li>Pour que le mouvement g\u00e9n\u00e8re un <strong>effort musculaire optimal<\/strong>, il est n\u00e9cessaire d\u2019avoir une amplitude qui permette au muscle de s\u2019\u00e9tendre et de se contracter le plus possible. Descendre en <strong>demi-squats\u00a0: cuisses parall\u00e8les au sol<\/strong> est alors un minimum. L\u2019amplitude en squats complets sera r\u00e9serv\u00e9 aux pratiquants confirm\u00e9s ayant d\u00e9velopp\u00e9 une ex\u00e9cution parfaite et une bonne souplesse sur ce mouvement.<\/li>\n<li><strong>Peut \u00eatre remplac\u00e9 par de la presse \u00e0 cuisse<\/strong> pour les d\u00e9butants, dont le mouvement sera plus facile \u00e0 ma\u00eetriser.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Soulev\u00e9 de terre\u00a0: 4&#215;8<\/strong><\/p>\n<ul>\n<li>Il est inclus dans cette s\u00e9ance jambes car il permet un grand <strong>travail des muscles post\u00e9rieurs<\/strong>, notamment des <strong>ischio-jambiers et des fessiers<\/strong>. Mais il s\u2019inscrit aussi en compl\u00e9ment de la s\u00e9ance dos car il permet un <strong>excellent travail des lombaires<\/strong>.<\/li>\n<\/ul>\n<figure id=\"attachment_4249\" aria-describedby=\"caption-attachment-4249\" style=\"width: 227px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4249 size-full\" title=\"soulev\u00e9 de terre classique\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/deadlitfs-classique.jpg\"\" alt=\" soulev\u00e9 de terre classique\" width=\"227\" height=\"222\" \/><figcaption id=\"caption-attachment-4249\" class=\"wp-caption-text\"><strong>\u00a0 \u00a0 \u00a0Soulev\u00e9 de terre classique<\/strong><\/figcaption><\/figure>\n<ul>\n<li>Selon votre morphologie et votre ressenti lors de cet exercice, vous pourrez ex\u00e9cuter du s<strong>oulev\u00e9 de terre classique ou du soulev\u00e9 de terre jambes tendues<\/strong>. Ce dernier est destin\u00e9 aux personnes ne ressentant pas une tension assez importante pour faire <strong>travailler efficacement les ischios et fessiers.<\/strong><\/li>\n<\/ul>\n<figure id=\"attachment_4250\" aria-describedby=\"caption-attachment-4250\" style=\"width: 255px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4250 size-full\" title=\"soulev\u00e9 de terre jambes tendues\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/deadlifts-jambres-tendues.jpg\"\" alt=\"soulev\u00e9 de terre jambes tendues\" width=\"255\" height=\"198\" \/><figcaption id=\"caption-attachment-4250\" class=\"wp-caption-text\"><strong>\u00a0 Soulev\u00e9 de terre jambes tendues<\/strong><\/figcaption><\/figure>\n<ul>\n<li>Comme pour les squats l\u2019ex\u00e9cution parfaite de ce mouvement demande de l\u2019entrainement. M\u00eame s&rsquo;il permet de soulever des charges tr\u00e8s lourdes, il faudra veiller \u00e0 toujours <strong>maintenir le dos droit pour \u00e9viter les blessures<\/strong>, notamment au niveau de la r\u00e9gion lombaire.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Les_exercices_disolations_pour_les_jambes\"><\/span>Les exercices d\u2019isolations pour les jambes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Apr\u00e8s avoir sollicit\u00e9 les gros groupes musculaires inf\u00e9rieurs (quadriceps, ischio-jambiers et fessiers) gr\u00e2ce aux squats et soulev\u00e9 de terre. Il est maintenant temps de cibler le travail de chacun de ses groupes musculaires en les faisant travailler individuellement avec des exercices d\u2019isolation.<\/p>\n<p><strong>Legs extensions : 3&#215;12<\/strong><\/p>\n<ul>\n<li>Cet exercice <strong>cible les quadriceps<\/strong>. Et va permettre de mieux d\u00e9finir les diff\u00e9rents muscles qui les composent.<\/li>\n<li>Il se combine tr\u00e8s bien en superset avec le legs curls.<\/li>\n<\/ul>\n<figure id=\"attachment_4251\" aria-describedby=\"caption-attachment-4251\" style=\"width: 275px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4251 size-full\" title=\"\u00e9xecution Legs extentions\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/legs-extensions.jpg\"\" alt=\"Legs extentions\" width=\"275\" height=\"183\" \/><figcaption id=\"caption-attachment-4251\" class=\"wp-caption-text\"><strong>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Legs extensions<\/strong><\/figcaption><\/figure>\n<p><strong>Legs Curls\u00a0: 3&#215;12 <\/strong><\/p>\n<ul>\n<li>Sur ce mouvement ce sont <strong>les ischio-jambiers<\/strong> qui seront travaill\u00e9s.<\/li>\n<li>Si vous avez fait du soulev\u00e9 de terre jambes tendues avant pensez \u00e0 m\u00e9nager vos ischios.<\/li>\n<\/ul>\n<figure id=\"attachment_4252\" aria-describedby=\"caption-attachment-4252\" style=\"width: 365px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4252 size-full\" title=\"execution Legs Curl\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/legs-curls.jpg\"\" alt=\"Legs Curl\" width=\"365\" height=\"138\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/legs-curls.jpg 365w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/legs-curls-300x113.jpg 300w\" sizes=\"auto, (max-width: 365px) 100vw, 365px\" \/><figcaption id=\"caption-attachment-4252\" class=\"wp-caption-text\"><strong>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Legs Curl<\/strong><\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"Exercices_pour_les_mollets\"><\/span>Exercices pour les mollets\u00a0:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Il est important pour d\u00e9velopper des mollets harmonieux de les travailler debout et assis. En effet, chaque mouvement va solliciter une partie diff\u00e9rente des mollets.<\/p>\n<p><strong>Extensions debout\u00a0: 4&#215;15<\/strong><\/p>\n<ul>\n<li>Cet exercice peut \u00eatre r\u00e9alis\u00e9 \u00e0 la machine (presse \u00e0 mollet, ou presse \u00e0 cuisse) ou bien avec une barre libre ou guid\u00e9e, la pointe des pieds sur un step.<\/li>\n<li>Les extensions debout vont <strong>favoriser le travail des sol\u00e9aires<\/strong>, muscles des mollets qui se situent en profondeurs.<\/li>\n<li>On effectue ici des s\u00e9ries longues car les mollets sont principalement constitu\u00e9s de fibres lentes et ont donc besoins d\u2019\u00eatre sollicit\u00e9 plus longtemps.<\/li>\n<\/ul>\n<p><strong>Extensions assis\u00a0: 4&#215;15<\/strong><\/p>\n<ul>\n<li>Cet exercice peut aussi \u00eatre r\u00e9alis\u00e9 \u00e0 la machine ou bien assis les pointes de pieds sur un step et avec un poids sur les genoux.<\/li>\n<li>Les extensions assis vont plus <strong>solliciter les jumeaux<\/strong>, les muscles externes des mollets<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><strong>\u00a0<\/strong><\/p>\n<h1><span class=\"ez-toc-section\" id=\"Resume_de_lentrainement\"><\/span><span style=\"text-decoration: underline;\">R\u00e9sum\u00e9 de l\u2019entrainement<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>Voici un petit r\u00e9sum\u00e9 de cet entrainement sp\u00e9cial musculation des jambes.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4246 size-full\" title=\"entrainement complet jambes\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/R\u00e9sum\u00e9_Entrainement_Jambes.jpg\"\" alt=\"R\u00e9sum\u00e9 entrainement jambes\" width=\"609\" height=\"141\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/R\u00e9sum\u00e9_Entrainement_Jambes.jpg 609w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/R\u00e9sum\u00e9_Entrainement_Jambes-300x69.jpg 300w\" sizes=\"auto, (max-width: 609px) 100vw, 609px\" \/><\/p>\n<h1><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><span style=\"text-decoration: underline;\">Conclusion<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>Ce dernier volet de la s\u00e9rie Push-Pull-Legs, vous permettra de<strong> travailler l\u2019ensemble de vos membres inf\u00e9rieurs<\/strong> avec efficacit\u00e9. Si vous avez une bonne capacit\u00e9 de r\u00e9cup\u00e9ration vous pourrez \u00e9ventuellement faire cet entrainement deux fois dans la semaine. Cependant, il est pr\u00e9f\u00e9rable de laisser \u00e0 vos muscles le temps n\u00e9cessaire pour se remettre de cet entrainement \u00e9prouvant. Privil\u00e9giez le repos plut\u00f4t que de risquer de la blessure. En effet, \u00e9tant donn\u00e9 que pour nous d\u00e9placer (marcher, courir, monter les escaliers, etc.) nous sommes oblig\u00e9s de solliciter les jambes, la r\u00e9cup\u00e9ration est plus longue que pour les autres groupes musculaires, qui eux, peuvent b\u00e9n\u00e9ficier d\u2019un repos complet entre deux s\u00e9ances. Pour favoriser une bonne r\u00e9cup\u00e9ration faites le maximum pour apporter \u00e0 votre organisme tous les macro-nutriments (<a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/20\/importance-proteines-musculation\/\">prot\u00e9ines<\/a>, <a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/\">glucides<\/a> et <a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/27\/lipides-pour-la-musculation\/\">lipides<\/a>) et les micro-nutriments dont il a besoins.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dernier article de notre s\u00e9rie Push\u00a0Pull\u00a0Legs, qui est consacr\u00e9 \u00e0 la musculation des jambes. Nous verrons ici comment muscler efficacement l\u2019ensemble des jambes et notamment les quadriceps, les ischio-jambiers, les fessiers et les mollets. C&rsquo;est parti pour un entrainement de [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4247,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[15,9,34,36,35],"class_list":["post-4245","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness","tag-entrainement","tag-musculation","tag-musculation-jambes","tag-souleve-de-terre","tag-squats"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Musculation des Jambes : Entrainement complet sp\u00e9cial jambes massives<\/title>\n<meta name=\"description\" content=\"Un entrainement de musculation complet des jambes pour un d\u00e9veloppement musculaire maximal. 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