{"id":4483,"date":"2017-07-16T21:00:48","date_gmt":"2017-07-16T19:00:48","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4483"},"modified":"2017-08-07T23:35:37","modified_gmt":"2017-08-07T21:35:37","slug":"entrainement-supersets-rapide-efficace-gagner-muscle","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/16\/entrainement-supersets-rapide-efficace-gagner-muscle\/","title":{"rendered":"Entra\u00eenement en Supersets : rapide et efficace pour gagner en muscle"},"content":{"rendered":"<p><strong>Vous cherchez un programme de musculation qui vous permettra de vous entra\u00eener rapidement et efficacement. Ou alors vous avez juste besoin de changer votre routine d&rsquo;entra\u00eenement pour intensifier le travail musculaire. C\u2019est le moment ou jamais de d\u00e9couvrir et d\u2019essayer les supersets.<\/strong><br \/>\n<strong> Mais avant, commen\u00e7ons pour le commencement. Avant de se lancer t\u00eate baiss\u00e9e sur des supersets, il est quand m\u00eame n\u00e9cessaire de se renseigner un minimum sur le sujet.<\/strong><\/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\/07\/16\/entrainement-supersets-rapide-efficace-gagner-muscle\/#Quest-ce_quun_programme_en_supersets\" >Qu\u2019est-ce qu\u2019un programme en supersets ?<\/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\/07\/16\/entrainement-supersets-rapide-efficace-gagner-muscle\/#Comprendre_le_principe_des_muscles_agonistes_et_antagonistes\" >Comprendre le principe des muscles agonistes et antagonistes !<\/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\/07\/16\/entrainement-supersets-rapide-efficace-gagner-muscle\/#Comment_faire_un_supersets\" >Comment faire un supersets ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/16\/entrainement-supersets-rapide-efficace-gagner-muscle\/#Le_temps_de_repos_dans_un_entrainement_en_supersets\" >Le temps de repos dans un entra\u00eenement en supersets.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/16\/entrainement-supersets-rapide-efficace-gagner-muscle\/#Organiser_son_entrainement_en_supersets\" >Organiser son entra\u00eenement en supersets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/16\/entrainement-supersets-rapide-efficace-gagner-muscle\/#Pourquoi_sentrainer_en_supersets\" >Pourquoi s&rsquo;entra\u00eener en supersets ?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Quest-ce_quun_programme_en_supersets\"><\/span>Qu\u2019est-ce qu\u2019un programme en supersets ?<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<h2><span class=\"ez-toc-section\" id=\"Comprendre_le_principe_des_muscles_agonistes_et_antagonistes\"><\/span>Comprendre le principe des muscles agonistes et antagonistes !<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Le principe d\u2019un entra\u00eenement en supersets est assez simple. Il s&rsquo;agit de faire <strong>travailler sur la m\u00eame s\u00e9rie deux muscles : l\u2019agoniste et son antagoniste<\/strong>. Et l\u00e0 vous allez me dire \u201c deux muscles, agoniste et antagonistes c\u2019est quoi ?\u201d. Pour vous rappeler les cours de SVT de 5\u00e8me, on dit que deux muscles sont agonistes et antagonistes lorsque ceux-ci ont une fonction motrice oppos\u00e9e. C\u2019est \u00e0 dire quand le muscle antagoniste permet de r\u00e9aliser le mouvement contraire \u00e0 son muscle agoniste.<br \/>\nPar exemple, le biceps et le triceps sont deux muscles antagonistes, car le biceps permet la la flexion du coude (ramener l\u2019avant-bras pr\u00e8s du bras) alors que le triceps permet l\u2019extension du coude.<br \/>\nDe la m\u00eame mani\u00e8re le quadriceps est antagoniste de l\u2019ischio-jambier car il permet l\u2019extension du genou alors que l\u2019ischio-jambier permet la flexion du genou.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4486\" title=\"Entrainement supersets - muscles agonistes et antagonistes\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/08\/Entrainement-supersets-muscles-agonistes-et-antagoniste.jpg\"\" alt=\"Entrainement supersets - muscles agonistes et antagonistes\" width=\"400\" height=\"272\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/08\/Entrainement-supersets-muscles-agonistes-et-antagoniste.jpg 1158w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/08\/Entrainement-supersets-muscles-agonistes-et-antagoniste-300x204.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/08\/Entrainement-supersets-muscles-agonistes-et-antagoniste-768x523.jpg 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/08\/Entrainement-supersets-muscles-agonistes-et-antagoniste-1024x697.jpg 1024w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/08\/Entrainement-supersets-muscles-agonistes-et-antagoniste-820x558.jpg 820w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Maintenant que vous avez compris le fonctionnement des muscles agonistes et antagonistes, voyons maintenant comment r\u00e9aliser un supersets.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Comment_faire_un_supersets\"><\/span>Comment faire un supersets ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Pour ceux qui n\u2019ont pas pris LV2 Anglais, un supersets est une \u201csuper s\u00e9rie\u201d. Et comme on cherche ici \u00e0 travailler en m\u00eame temps un muscle agoniste et son antagoniste, vous aurez compris que le supersets consiste donc \u00e0<strong> faire une s\u00e9rie sur le muscle agoniste puis \u00e0 encha\u00eener sans temps de repos une s\u00e9rie sur le muscle antagoniste<\/strong>.<br \/>\nPar exemple pour un <a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/09\/programme-supersets-biceps-triceps\/\">programme biceps\/triceps en supersets<\/a>, vous allez r\u00e9aliser votre s\u00e9rie de curl \u00e0 la barre puis encha\u00eener directement votre s\u00e9rie de dips.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Le_temps_de_repos_dans_un_entrainement_en_supersets\"><\/span>Le temps de repos dans un entra\u00eenement en supersets.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Contrairement \u00e0 un programme classique ou vous allez prendre un temps de repos apr\u00e8s chaque s\u00e9rie d&rsquo;exercice qui sollicite un muscle particulier. Ici, vous allez prendre votre temps de repos apr\u00e8s et seulement apr\u00e8s avoir effectu\u00e9 vos deux s\u00e9ries agonistes et antagoniste. Ce qui est plut\u00f4t logique sinon il n\u2019y a plus d\u2019int\u00e9r\u00eat d&rsquo;appeler \u00e7a un supersets.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Organiser_son_entrainement_en_supersets\"><\/span>Organiser son entra\u00eenement en supersets<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Les supersets peuvent \u00eatre utilis\u00e9s de plusieurs fa\u00e7ons. On peut les placer dans un entra\u00eenement normal o\u00f9 ils se concentreront sur un groupe musculaire particulier comme les bras. Mais ils peuvent aussi constituer un entra\u00eenement entier pour des gros groupes musculaires comme les pectoraux et le dos.<br \/>\nFaire un entra\u00eenement complet en supersets ou juste un groupe musculaire parmi d\u2019autres.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Pourquoi_sentrainer_en_supersets\"><\/span>Pourquoi s&rsquo;entra\u00eener en supersets ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L\u2019entrainement en supersets comporte plusieurs avantages. Il est id\u00e9al pour s\u2019entrainer lorsque l\u2019on doit faire une s\u00e9ance rapide. Il permettra alors de<strong> gagner du temp<\/strong>s et d\u2019apporter une bonne intensit\u00e9 pour un travail musculaire efficace.<br \/>\nLe rythme \u00e9lev\u00e9 qu\u2019il impose par des s\u00e9ries qui seront assez longue permet de tr\u00e8s <strong>bonnes sensations et une excellente congestion<\/strong> dont vous allez vous rappeler longtemps.<br \/>\nL\u2019entrainement en supersets est <strong>id\u00e9al travailler son endurance musculaire et donner une bonne congestion<\/strong>\u00a0mais par la m\u00eame occasion il perd tout son int\u00e9r\u00eat si vous cherchez \u00e0 gagner en force. En effet, ce type d&rsquo;entra\u00eenement n\u2019est pas id\u00e9al pour un entra\u00eenement avec des charges lourdes qui recruterait plus le syst\u00e8me nerveux et demanderait des temps de repos assez longs.<\/p>\n<p>Il sera alors int\u00e9ressant de s&rsquo;entrainer en supersets sur quelques entrainements mais focaliser son entrainement que sur des supersets ne serait pas une bonne strat\u00e9gie pour favoriser l&rsquo;hypertrophie musculaire.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous cherchez un programme de musculation qui vous permettra de vous entra\u00eener rapidement et efficacement. Ou alors vous avez juste besoin de changer votre routine d&rsquo;entra\u00eenement pour intensifier le travail musculaire. C\u2019est le moment ou jamais de d\u00e9couvrir et d\u2019essayer [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-4483","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entra\u00eenement en Supersets : rapide et efficace pour gagner en muscle - Fitnition - Blog Musculation, Fitness et Nutrition<\/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.fitnition.fr\/index.php\/2017\/07\/16\/entrainement-supersets-rapide-efficace-gagner-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entra\u00eenement en Supersets : rapide et efficace pour gagner en muscle - Fitnition - Blog Musculation, Fitness et Nutrition\" \/>\n<meta property=\"og:description\" content=\"Vous cherchez un programme de musculation qui vous permettra de vous entra\u00eener rapidement et efficacement. Ou alors vous avez juste besoin de changer votre routine d&rsquo;entra\u00eenement pour intensifier le travail musculaire. C\u2019est le moment ou jamais de d\u00e9couvrir et d\u2019essayer [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitnition.fr\/index.php\/2017\/07\/16\/entrainement-supersets-rapide-efficace-gagner-muscle\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitnition - Blog Musculation, Fitness et Nutrition\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitnition\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-07-16T19:00:48+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-08-07T21:35:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/08\/musculation-supersets-entrainements-supersets.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"398\" \/>\n\t<meta property=\"og:image:height\" content=\"200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Antony Calderon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitnition1\" \/>\n<meta name=\"twitter:site\" content=\"@fitnition1\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Antony Calderon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/07\\\/16\\\/entrainement-supersets-rapide-efficace-gagner-muscle\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/07\\\/16\\\/entrainement-supersets-rapide-efficace-gagner-muscle\\\/\"},\"author\":{\"name\":\"Antony Calderon\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#\\\/schema\\\/person\\\/121c40598fc8bd1b0b3c7a13576f598f\"},\"headline\":\"Entra\u00eenement en Supersets : rapide et efficace pour gagner en muscle\",\"datePublished\":\"2017-07-16T19:00:48+00:00\",\"dateModified\":\"2017-08-07T21:35:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/07\\\/16\\\/entrainement-supersets-rapide-efficace-gagner-muscle\\\/\"},\"wordCount\":259,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/07\\\/16\\\/entrainement-supersets-rapide-efficace-gagner-muscle\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.fitnition.fr\\\/wp-content\\\/uploads\\\/2017\\\/08\\\/musculation-supersets-entrainements-supersets.jpg\",\"articleSection\":[\"Musculation\\\/Fitness\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/07\\\/16\\\/entrainement-supersets-rapide-efficace-gagner-muscle\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/07\\\/16\\\/entrainement-supersets-rapide-efficace-gagner-muscle\\\/\",\"url\":\"https:\\\/\\\/www.fitnition.fr\\\/index.php\\\/2017\\\/07\\\/16\\\/entrainement-supersets-rapide-efficace-gagner-muscle\\\/\",\"name\":\"Entra\u00eenement en Supersets : rapide et efficace pour gagner en muscle - 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