{"id":4750,"date":"2018-07-15T21:00:29","date_gmt":"2018-07-15T19:00:29","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4750"},"modified":"2022-01-06T19:41:31","modified_gmt":"2022-01-06T18:41:31","slug":"programme-superset-jambes-quadriceps-ischio","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2018\/07\/15\/programme-superset-jambes-quadriceps-ischio\/","title":{"rendered":"Programme Superset jambes &#8211; Quadriceps \/ Ischio : Jambes massives !"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Les supersets sont une m\u00e9thode d\u2019intensification qui consiste \u00e0 encha\u00eener deux s\u00e9ries de travail sur deux muscles diff\u00e9rents, souvent agoniste et antagoniste. Si votre s\u00e9ance jambes manque d\u2019intensit\u00e9, ou si votre emploi du temps ne vous permet pas de faire un entra\u00eenement d\u20191h30, un programme de musculation des jambes en superset est une excellente alternative d&rsquo;entra\u00eenement court et efficace.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_87 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-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/07\/15\/programme-superset-jambes-quadriceps-ischio\/#Programme_Quadriceps_et_Ischio-jambiers_en_superset\" >Programme Quadriceps et Ischio-jambiers en superset.<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/07\/15\/programme-superset-jambes-quadriceps-ischio\/#Premier_Superset_Front_Squat_Souleve_de_terre_jambes_tendues\" >Premier Superset : Front Squat \/ Soulev\u00e9 de terre jambes tendues<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/07\/15\/programme-superset-jambes-quadriceps-ischio\/#Deuxieme_Superset_Presse_a_cuisse_position_haute_et_basse\" >Deuxi\u00e8me Superset : Presse \u00e0 cuisse position haute et basse<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/07\/15\/programme-superset-jambes-quadriceps-ischio\/#Troisieme_Superset_Legs_extensions_Legs_curls\" >Troisi\u00e8me Superset : Legs extensions \/ Legs curls<\/a><\/li><\/ul><\/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\/2018\/07\/15\/programme-superset-jambes-quadriceps-ischio\/#Resume_de_lentrainement\" >R\u00e9sum\u00e9 de l\u2019entra\u00eenement :<\/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\/2018\/07\/15\/programme-superset-jambes-quadriceps-ischio\/#Conclusion\" >Conclusion :<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Programme_Quadriceps_et_Ischio-jambiers_en_superset\"><\/span>Programme Quadriceps et Ischio-jambiers en superset.<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pour travailler les cuisses dans leur int\u00e9gralit\u00e9, ce programme en superset commence par des exercices polyarticulaires. Si vous avez d\u00e9j\u00e0 parcouru quelques-uns de nos articles vous savez maintenant que sur Fitnition nous aimons commencer par un travail musculaire global mais cibl\u00e9 sur le groupe musculaire en question. C\u2019est pour cela que nous privil\u00e9gions les exercices polyarticulaires qui permettent un travail musculaire lourd et de qualit\u00e9. Et bien s\u00fbr, pour finir, rien de tel que d\u2019isoler le muscle avec des exercices monoarticulairses pour une excellente congestion.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Premier_Superset_Front_Squat_Souleve_de_terre_jambes_tendues\"><\/span>Premier Superset : Front Squat \/ Soulev\u00e9 de terre jambes tendues<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"text-decoration: underline;\">Front Squat :<\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Proche cousin du back squat, le front squat est une variante du squat qui <strong>permet d&rsquo;accro\u00eetre le travail sur les quadriceps<\/strong> tandis que le squat classique (back squat) met g\u00e9n\u00e9ralement une plus grande tension sur les ischio-jambiers. En effet, le front squat accentue la flexion de genoux et m\u00e8ne donc le travail musculaire sur les quadriceps.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"990\" height=\"638\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Front-Squat-barre-Musculation-Jambes-quadriceps-.png\" alt=\"Front squat \u00e0 la barre - Musculation quadriceps\" class=\"wp-image-4754\" title=\"Front squat \u00e0 la barre - Musculation quadriceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Front-Squat-barre-Musculation-Jambes-quadriceps-.png 990w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Front-Squat-barre-Musculation-Jambes-quadriceps--300x193.png 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Front-Squat-barre-Musculation-Jambes-quadriceps--768x495.png 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Front-Squat-barre-Musculation-Jambes-quadriceps--820x528.png 820w\" sizes=\"auto, (max-width: 990px) 100vw, 990px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Sur cet exercice, la barre repose sur les clavicules et l\u2019avant des \u00e9paules ce qui peut \u00eatre assez inconfortable. Il vous faudra trouver une bonne position pour r\u00e9aliser le front squat correctement et pouvoir solliciter intens\u00e9ment vos quadriceps.<br>\u00c9tant donn\u00e9 que nous sommes ici dans un programme en supersets pour favoriser l\u2019hypertrophie musculaire, la charge de travail ne doit pas \u00eatre trop \u00e9lev\u00e9e. Vous devez \u00eatre en mesure de r\u00e9aliser au moins une dizaine de r\u00e9p\u00e9tition et donc utiliser une charge mod\u00e9r\u00e9e, ce qui devrait \u00e9galement soulager vos \u00e9paules.<br>Afin de maintenir un tension musculaire sur les quadriceps, il sera aussi important de ne pas descendre trop bas, les cuisses ne devront pas aller plus bas que l\u2019horizontal.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"text-decoration: underline;\">Soulev\u00e9 de terre jambes tendues :<\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Le soulev\u00e9 de terre jambes tendues est une variante bien connue du soulev\u00e9 de terre classique. Il permet de focaliser la tension musculaire sur la partie post\u00e9rieure des jambes, ainsi le travail des ischio-jambiers, fessiers et lombaires est particuli\u00e8rement intense.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"990\" height=\"600\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/deadlift-souleve-de-terre-jambes-tendues-Musculation-Jambes-Fessiers.png\" alt=\"Soulev\u00e9 de terre jambes tendues - Musculation Ischio-jambiers\" class=\"wp-image-4756\" title=\"Soulev\u00e9 de terre jambes tendues - Musculation Ischio-jambiers\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/deadlift-souleve-de-terre-jambes-tendues-Musculation-Jambes-Fessiers.png 990w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/deadlift-souleve-de-terre-jambes-tendues-Musculation-Jambes-Fessiers-300x182.png 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/deadlift-souleve-de-terre-jambes-tendues-Musculation-Jambes-Fessiers-768x465.png 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/deadlift-souleve-de-terre-jambes-tendues-Musculation-Jambes-Fessiers-820x497.png 820w\" sizes=\"auto, (max-width: 990px) 100vw, 990px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">L\u2019objectif est ici de limiter la flexion de genoux pour <strong>favoriser la flexion de hanche afin de concentrer le travail des ischios-jambiers<\/strong> et des fessiers.<br>Bien qu\u2019appel\u00e9 soulev\u00e9 de terre \u201cjambes tendues\u201d, cet exercice ne doit pas \u00eatre r\u00e9alis\u00e9 avec les jambes compl\u00e8tement tendues, ce qui mettrait une mauvaise tension sur les articulations. Il faut donc fl\u00e9chir l\u00e9g\u00e8rement les jambes et garder cette flexion tout au long du mouvement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deuxieme_Superset_Presse_a_cuisse_position_haute_et_basse\"><\/span>Deuxi\u00e8me Superset : Presse \u00e0 cuisse position haute et basse<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">La presse \u00e0 cuisse est tr\u00e8s souvent utilis\u00e9e par les pratiquants de musculation pour se muscler les jambes. Mais peu de gens connaissent les subtilit\u00e9s de cette machine qui peut \u00eatre utilis\u00e9e pour focaliser le travail sur une partie sp\u00e9cifique des jambes.<br>Dans notre cas, nous allons utiliser le positionnement des pieds sur la plateforme pour d\u00e9finir quelle partie des jambes (quadriceps ou ischio-jambiers) va \u00eatre travaill\u00e9e.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"990\" height=\"386\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-inclin\u00e9e-Musculation-Jambes.png\" alt=\"Presse \u00e0 cuisse inclin\u00e9e - Musculation des jambes\" class=\"wp-image-4757\" title=\"Presse \u00e0 cuisse inclin\u00e9e - Musculation des jambes\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-inclin\u00e9e-Musculation-Jambes.png 990w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-inclin\u00e9e-Musculation-Jambes-300x117.png 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-inclin\u00e9e-Musculation-Jambes-768x299.png 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-inclin\u00e9e-Musculation-Jambes-820x320.png 820w\" sizes=\"auto, (max-width: 990px) 100vw, 990px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"text-decoration: underline;\">La presse \u00e0 cuisse en position haute :<\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">La position des <strong>pieds sur le haut de la plateforme va mettre une plus grande tension sur les ishio-jambiers<\/strong>. Par contre, cela risque sur une trop grande amplitude de vous mener \u00e0 arrondir le dos, ce qui n\u2019est pas bon. Attention, de bien garder les lombaires coll\u00e9s contre le si\u00e8ge et de limiter l\u2019amplitude si votre souplesse de hanche ne vous permet pas de garder votre dos en s\u00e9curit\u00e9.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"556\" height=\"200\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-cuisses-Pieds-haut-Musculation-Jambes-ischio-jambiers.jpg\" alt=\"Presse \u00e0 cuisse pieds en haut - Musculation jambes ischio-jambiers\" class=\"wp-image-4758\" title=\"Presse \u00e0 cuisse pieds en haut - Musculation jambes ischio-jambiers\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-cuisses-Pieds-haut-Musculation-Jambes-ischio-jambiers.jpg 556w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-cuisses-Pieds-haut-Musculation-Jambes-ischio-jambiers-300x108.jpg 300w\" sizes=\"auto, (max-width: 556px) 100vw, 556px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"text-decoration: underline;\">La presse \u00e0 cuisse en position basse :<\/span><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Ici, nous enchainons la s\u00e9rie avec les pieds en position haute avec une deuxi\u00e8me s\u00e9rie o\u00f9 l<strong>es pieds vont \u00eatre plac\u00e9s sur la partie inf\u00e9rieure de la plateforme<\/strong>. Cela va comme vous vous en doutez surement <strong>accentuer le travail des quadriceps<\/strong>. Cette position n\u00e9cessite une bonne souplesse des chevilles pour avoir une amplitude compl\u00e8te. Mais m\u00eame sur une amplitude r\u00e9duite le mouvement reste tr\u00e8s efficace pour solliciter un travail musculaire des quadriceps efficace.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"559\" height=\"199\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-cuisses-Pieds-bas-Musculation-Jambes-quadriceps.jpg\" alt=\"Presse \u00e0 cuisses pieds en bas - Musculation jambes quadriceps\" class=\"wp-image-4759\" title=\"Presse \u00e0 cuisses pieds en bas - Musculation jambes quadriceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-cuisses-Pieds-bas-Musculation-Jambes-quadriceps.jpg 559w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Presse-cuisses-Pieds-bas-Musculation-Jambes-quadriceps-300x107.jpg 300w\" sizes=\"auto, (max-width: 559px) 100vw, 559px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Troisieme_Superset_Legs_extensions_Legs_curls\"><\/span>Troisi\u00e8me Superset : Legs extensions \/ Legs curls<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Apr\u00e8s avoir travaill\u00e9 sur des exercices polyarticulaires et effectu\u00e9 un travail complet des cuisses. Il est maintenant venu l\u2019heure de la congestion maximale, l\u2019heure o\u00f9 vos derni\u00e8res fibres musculaires vont exploser ! Cet entrainement se termine donc sur un superset d\u2019exercices monoarticulaires : le legs extensions et le legs curls.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"text-decoration: underline;\">Le Legs extensions :<\/span><\/h4>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"990\" height=\"542\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-extension-Musculation-Quadriceps.png\" alt=\"Legs extensions - Musculation quadriceps\" class=\"wp-image-4760\" title=\"Legs extensions - Musculation quadriceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-extension-Musculation-Quadriceps.png 990w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-extension-Musculation-Quadriceps-300x164.png 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-extension-Musculation-Quadriceps-768x420.png 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-extension-Musculation-Quadriceps-820x449.png 820w\" sizes=\"auto, (max-width: 990px) 100vw, 990px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Le <strong>legs extension est l\u2019exercice d\u2019isolation des quadriceps le plus efficace.<\/strong> Contrairement \u00e0 ce que nous avons pu voir pr\u00e9c\u00e9demment, ici seule l\u2019articulation du genou est mise en action, ce qui permet de porter toute la tension musculaire sur les quadriceps. Cet exercice est id\u00e9al pour provoquer une congestion maximale et finir de travailler le muscle.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span style=\"text-decoration: underline;\">Le legs curls :<\/span><\/h4>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1320\" height=\"602\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-curl-couch\u00e9-Musculation-Ishio-jambier.png\" alt=\"Legs curls - Musculation quadriceps\" class=\"wp-image-4761\" title=\"Legs curls - Musculation quadriceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-curl-couch\u00e9-Musculation-Ishio-jambier.png 1320w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-curl-couch\u00e9-Musculation-Ishio-jambier-300x137.png 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-curl-couch\u00e9-Musculation-Ishio-jambier-768x350.png 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-curl-couch\u00e9-Musculation-Ishio-jambier-1024x467.png 1024w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/leg-curl-couch\u00e9-Musculation-Ishio-jambier-820x374.png 820w\" sizes=\"auto, (max-width: 1320px) 100vw, 1320px\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Cousin direct du Legs extensions, le <strong>legs curls permet un travail tr\u00e8s cibl\u00e9 de l\u2019arri\u00e8re des cuisses<\/strong>. C\u2019est l\u2019exercice d\u2019isolation par excellence des ischio-jambiers. Apr\u00e8s les nombreuses s\u00e9ries qui ont \u00e9t\u00e9 faites avant, il ne faudra pas charger bien lourd pour que vos ischio-jambiers d\u00e9clarent forfait.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Resume_de_lentrainement\"><\/span>R\u00e9sum\u00e9 de l\u2019entra\u00eenement :<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"663\" height=\"182\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Supersets-Quadriceps-Ischio-Jambiers-Musculation-Jambes.png\" alt=\"Supersets Quadriceps &amp; Ischio-Jambiers - Musculation Jambes\" class=\"wp-image-4762\" title=\"Supersets Quadriceps &amp; Ischio-Jambiers - Musculation Jambes\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Supersets-Quadriceps-Ischio-Jambiers-Musculation-Jambes.png 663w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/12\/Supersets-Quadriceps-Ischio-Jambiers-Musculation-Jambes-300x82.png 300w\" sizes=\"auto, (max-width: 663px) 100vw, 663px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion :<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Cet <strong>entrainement de musculation des jambes en supersets<\/strong> vous permettra de changer votre routine. L\u2019intensit\u00e9 musculaire port\u00e9e sur les quadriceps et les ischio-jambiers donnera une <strong>congestion importante pour de tr\u00e8s bonnes sensations<\/strong> lors de votre entrainement.<br>Ici nous ne travaillons pas les jambes dans leur globalit\u00e9 mais avec un objectif de ciblage agoniste\/antagoniste qui peut \u00eatre notamment tr\u00e8s int\u00e9ressant si vous b\u00e9n\u00e9ficiez d\u2019un retard sur les quadriceps ou les ischio-jambiers, vous pourrez alors augmenter l\u2019intensit\u00e9 sur l\u2019un ou l\u2019autre groupe musculaire en rajoutant des r\u00e9p\u00e9titions sur les exercices ad\u00e9quates.<br>Bien s\u00fbr cet article n\u2019est qu\u2019un exemple, il existe bien d\u2019autres exercices qui peuvent se substituer \u00e0 ceux pr\u00e9sent\u00e9s et qui vous donneront peut-\u00eatre de meilleures sensations. Il ne tient qu&rsquo;\u00e0 vous de tester et d\u2019inclure dans votre entrainement les exercices qui vous conviennent le mieux.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les supersets sont une m\u00e9thode d\u2019intensification qui consiste \u00e0 encha\u00eener deux s\u00e9ries de travail sur deux muscles diff\u00e9rents, souvent agoniste et antagoniste. Si votre s\u00e9ance jambes manque d\u2019intensit\u00e9, ou si votre emploi du temps ne vous permet pas de faire [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4763,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-4750","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Programme Superset Jambes : Quadriceps \/ Ischio - Jambes massives !<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez un programme de musculation des jambes en supersets pour un travail des quadriceps et des ischio-jambiers d&#039;une grande intensit\u00e9. 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