{"id":53,"date":"2016-10-17T16:29:52","date_gmt":"2016-10-17T14:29:52","guid":{"rendered":"http:\/\/www.fitnition.fr?p=53"},"modified":"2021-12-08T18:30:14","modified_gmt":"2021-12-08T17:30:14","slug":"full-body-entrainements-complet","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/17\/full-body-entrainements-complet\/","title":{"rendered":"Le Full Body, se construire un entrainement complet !"},"content":{"rendered":"<p style=\"text-align: justify;\">Le full body est une m\u00e9thode d\u2019entrainement qui consiste \u00e0 <strong>travailler l\u2019ensemble des muscles en une s\u00e9ance.<\/strong> Ce programme est particuli\u00e8rement adapt\u00e9 aux d\u00e9butants mais pas seulement. On vous d\u00e9taille tout \u00e7a ici.<\/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\/2016\/10\/17\/full-body-entrainements-complet\/#Description_dun_entrainement_full_body\" >Description d\u2019un entrainement full body<\/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\/2016\/10\/17\/full-body-entrainements-complet\/#Choisir_les_bons_exercices\" >Choisir les bons exercices<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/17\/full-body-entrainements-complet\/#Les_forces_du_Full_Body\" >Les forces du Full Body<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/17\/full-body-entrainements-complet\/#Pas_seulement_pour_les_debutants\" >Pas seulement pour les d\u00e9butants<\/a><\/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\/2016\/10\/17\/full-body-entrainements-complet\/#Les_faiblesses_du_Full_Body\" >Les faiblesses du Full Body<\/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\/2016\/10\/17\/full-body-entrainements-complet\/#Exemple_dun_programme_Full_Body\" >Exemple d&rsquo;un programme Full Body<\/a><\/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\/17\/full-body-entrainements-complet\/#Conclusion\" >Conclusion :<\/a><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Description_dun_entrainement_full_body\"><\/span><span style=\"text-decoration: underline;\">Description d\u2019un entrainement full body<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p style=\"text-align: justify;\">L\u2019entrainement en full body va avoir la particularit\u00e9 de solliciter \u00ab\u00a0tous\u00a0\u00bb les muscles en une seule s\u00e9ance. En r\u00e9alit\u00e9 seuls <strong>les principaux groupes musculaires seront travaill\u00e9s<\/strong>\u00a0: pectoraux, jambes, dos, \u00e9paules et bras.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Choisir_les_bons_exercices\"><\/span>Choisir les bons exercices<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Il va donc falloir \u00eatre <strong>strat\u00e9gique dans le choix de ses exercices<\/strong> car on ne pourra pas tout faire. Pour cela, le <strong>choix d\u2019exercices poly-articulaires<\/strong> appara\u00eet comme une \u00e9vidence. En effet, les exercices poly-articulaires comme leurs noms l\u2019indiquent vont solliciter la motricit\u00e9 de plusieurs articulations et donc de plusieurs muscles en m\u00eame temps. Contrairement aux exercices d\u2019isolation qui eux auront pour objectifs de centraliser l\u2019effort sur un seul muscle.<\/p>\n<p style=\"text-align: justify;\">\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0<img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-61 size-medium\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/bench_press-300x198.jpg\" alt=\"d\u00e9velopp\u00e9 couch\u00e9\" width=\"300\" height=\"198\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/bench_press-300x198.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/bench_press.jpg 521w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/> <img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-64 size-medium\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/deadlifts_1-300x198.jpg\" alt=\"soulev\u00e9 de terre\" width=\"300\" height=\"198\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/deadlifts_1-300x198.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/deadlifts_1.jpg 522w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p style=\"text-align: justify;\">Parmi les principaux exercices poly-articulaires on retrouve\u00a0:<\/p>\n<ul>\n<li>Les squats pour les jambes (quadriceps, ischio-jambiers et fessiers)<\/li>\n<li>Le soulev\u00e9 de terre pour les jambes et le dos (dorsaux, quadriceps, ischio-jambiers et fessiers)<\/li>\n<li>Les tractions supination ou pronation (dorsaux et biceps)<\/li>\n<li>Le d\u00e9velopp\u00e9 couch\u00e9 (pectoraux, delto\u00efdes et triceps)<\/li>\n<li>Le rowing barre (dorsaux et trap\u00e8zes)<\/li>\n<li>Over Head Press (delto\u00efdes, triceps et pectoraux partie claviculaire)<\/li>\n<\/ul>\n<p>Il est aussi possible de compl\u00e9ter ses exercices poly-articulaires avec un ou deux exercices d\u2019isolation si le temps de votre s\u00e9ance le permet. Cela vous permettra d\u2019accentuer le travail sur un groupe musculaire en particulier, ce qui est int\u00e9ressant pour rattraper un retard par exemple.<\/p>\n<p>Quelques exemples d\u2019exercices d\u2019isolations\u00a0:<\/p>\n<ul>\n<li>Ecart\u00e9s halt\u00e8res (pectoraux)<\/li>\n<li>El\u00e9vations lat\u00e9rales (deltoides)<\/li>\n<li>Curl biceps barre\/halt\u00e8res (biceps)<\/li>\n<li>Extensions barre\/corde \u00e0 la poulie (triceps)<\/li>\n<li>Pull-over (dorsaux)<\/li>\n<li>Leg extensions (quadriceps)<\/li>\n<li>Leg curl (ischio-jambier)<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Vous devez garder \u00e0 l\u2019esprit que les exercices poly-articulaires vont \u00eatre les plus productifs dans votre entrainement en full body. C&rsquo;est pourquoi, ils devront alors \u00eatre plac\u00e9s en priorit\u00e9 dans votre training.<\/p>\n<h1><span class=\"ez-toc-section\" id=\"Les_forces_du_Full_Body\"><\/span><span style=\"text-decoration: underline;\">Les forces du Full Body<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p style=\"text-align: justify;\">L\u2019entrainement full body va permettre d\u2019effectuer <strong>un entrainement complet sur l\u2019ensemble du corps<\/strong>. Il est conseill\u00e9 aux d\u00e9butants car il permet notamment un <strong>d\u00e9veloppement uniforme et harmonieux de la musculature<\/strong> en ne d\u00e9laissant pas un groupe musculaire. Et oui, on connait tous un mec avec des cuisses de poulet qui fait sa s\u00e9ance \u00ab\u00a0pecs + biceps\u00a0\u00bb quatre fois dans la semaine.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-62 size-medium\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/tractions-222x300.jpg\"\" alt=\"tractions\" width=\"222\" height=\"300\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/tractions-222x300.jpg 222w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/tractions.jpg 262w\" sizes=\"auto, (max-width: 222px) 100vw, 222px\" \/><\/p>\n<p style=\"text-align: justify;\">Le full body permet en plus <strong>d\u2019acqu\u00e9rir une bonne\u00a0ma\u00eetrise\u00a0technique des exercices poly-articulaires<\/strong>. Certains d\u00e9butants ont peur d\u2019effectuer certains mouvements comme les squats ou le soulev\u00e9 de terre jug\u00e9s trop difficile ou dangereux. Ceci est une grosse erreur, <strong>aucun exercice n\u2019est dangereux lorsqu\u2019il est effectu\u00e9 avec la bonne technique. <\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Pas_seulement_pour_les_debutants\"><\/span>Pas seulement pour les d\u00e9butants<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>En g\u00e9n\u00e9ral le full body est principalement catalogu\u00e9 comme un entrainement pour d\u00e9butant, il n\u2019en reste pas moins <strong>un tr\u00e8s bon entra\u00eenement lorsqu\u2019on manque de temps<\/strong>.<\/p>\n<p><strong>M\u00eame pour les pratiquants confirm\u00e9s<\/strong> qui s\u2019entrainent cinq \u00e0 six fois par semaine, il peut arriver que l\u2019emploi du temps ne nous permette pas \u00e0 certaines p\u00e9riodes de garder un rythme aussi soutenu. C\u2019est l\u00e0 que le full body se r\u00e9v\u00e8le comme <strong>une arme efficace<\/strong>.<\/p>\n<h1><span class=\"ez-toc-section\" id=\"Les_faiblesses_du_Full_Body\"><\/span><span style=\"text-decoration: underline;\">Les faiblesses du Full Body<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p style=\"text-align: justify;\">Arriv\u00e9 \u00e0 un certain niveau de pratique, <strong>le full body va atteindre ses limites<\/strong>. En effet, il arrivera un moment o\u00f9 vos entra\u00eenements full body ne parviendront plus \u00e0 travailler vos muscles assez intens\u00e9ment pour les faire progresser. C\u2019est l\u00e0 que le full body trouve sa limite et qu\u2019il faudra envisager de passer \u00e0 un entrainement en split.<\/p>\n<p style=\"text-align: justify;\">Mal organis\u00e9 il peut conduire \u00e0 faire plusieurs fois par semaine la m\u00eame s\u00e9ance. Il est <strong>important de varier les exercices<\/strong> afin de travailler les muscles sous diff\u00e9rents aspects.<\/p>\n<h1><span class=\"ez-toc-section\" id=\"Exemple_dun_programme_Full_Body\"><\/span><span style=\"text-decoration: underline;\">Exemple d&rsquo;un programme Full Body<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p style=\"text-align: justify;\">Nous vous proposons ici <strong>un exemple d\u2019entra\u00eenement full body sur une semaine<\/strong>. Toutefois, il faut\u00a0garder \u00e0 l\u2019esprit que celui-ci n\u2019est qu\u2019<strong>un exemple parmi des centaines<\/strong>. Il vous appartient de trouver les exercices les mieux adapt\u00e9s \u00e0 votre morphologie et \u00e0 vos sensations musculaires.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4603 size-full\" title=\"Programme Full Body 1 Semaine - Fitnition\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/Programme-Full-Body-1-Semaine-Fitnition.png\" alt=\"Programme Full Body 1 Semaine - Fitnition\" width=\"881\" height=\"207\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/Programme-Full-Body-1-Semaine-Fitnition.png 881w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/Programme-Full-Body-1-Semaine-Fitnition-300x70.png 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/Programme-Full-Body-1-Semaine-Fitnition-768x180.png 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/Programme-Full-Body-1-Semaine-Fitnition-820x193.png 820w\" sizes=\"auto, (max-width: 881px) 100vw, 881px\" \/><\/p>\n<p>On notera que <strong>chaque s\u00e9ance accentue un peu plus le travail sur un groupe musculaire<\/strong>, le lundi les pectoraux, le mercredi le dos et le vendredi les jambes. Il ne faudra pas n\u00e9gliger le repos et une bonne alimentation entre chaque s\u00e9ance afin d\u2019\u00eatre en condition optimale pour le prochain entra\u00eenement.<\/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><strong>Le full body est un excellent moyen de d\u00e9buter en musculation<\/strong>. Vous apprendrez \u00e0 <strong>ma\u00eetriser les exercices de bases<\/strong> \u00a0et vous perfectionnerez votre technique d\u2019ex\u00e9cution. Vous d\u00e9couvrirez quels sont les exercices qui vont conviennent le mieux et \u00e0 quel moment les pratiquer.\u00a0C&rsquo;est le <strong>premier pas dans l&rsquo;organisation de vos entra\u00eenements<\/strong> hebdomadaire.<\/p>\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\/\">Les jours de repos en musculation : pourquoi sont-ils importants?<\/a><\/li>\n<li>\n<p class=\"entry-title\"><a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/13\/combien-entrainements-musculation-par-semaine\/\" rel=\"bookmark\">Combien de fois par semaine s\u2019entra\u00eener en musculation?<\/a><\/p>\n<\/li>\n<li><a href=\"http:\/\/www.odace-en-corps.fr\/\">Odace info<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Le full body est une m\u00e9thode d\u2019entrainement qui consiste \u00e0 travailler l\u2019ensemble des muscles en une s\u00e9ance. Ce programme est particuli\u00e8rement adapt\u00e9 aux d\u00e9butants mais pas seulement. On vous d\u00e9taille tout \u00e7a ici. Description d\u2019un entrainement full body L\u2019entrainement en [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":72,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[15,17,9,18],"class_list":["post-53","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness","tag-entrainement","tag-full-body","tag-musculation","tag-programme"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Le Full Body, l&#039;entrainement complet en musculation | Fitnition.fr<\/title>\n<meta name=\"description\" content=\"Le full body consiste \u00e0 travailler l&#039;ensemble des groupes musculaires en une s\u00e9ance. 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