{"id":825,"date":"2023-09-01T19:26:58","date_gmt":"2023-09-01T17:26:58","guid":{"rendered":"http:\/\/m.bckarate.fr\/?p=825"},"modified":"2023-09-01T19:26:58","modified_gmt":"2023-09-01T17:26:58","slug":"avantages-et-inconvenients-du-renforcement-musculaire-dans-les-arts-martiaux","status":"publish","type":"post","link":"https:\/\/bckarate.fr\/index.php\/2023\/09\/01\/avantages-et-inconvenients-du-renforcement-musculaire-dans-les-arts-martiaux\/","title":{"rendered":"Avantages et inconv\u00e9nients du renforcement musculaire dans les arts martiaux"},"content":{"rendered":"\n[et_pb_section fb_built=\u00a0\u00bb1&Prime; theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb _builder_version=\u00a0\u00bb4.22.1&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||3px|||\u00a0\u00bb][et_pb_row _builder_version=\u00a0\u00bb4.22.1&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb custom_padding=\u00a0\u00bb||4px|||\u00a0\u00bb][et_pb_column _builder_version=\u00a0\u00bb4.22.1&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb type=\u00a0\u00bb4_4&Prime; theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.22.1&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb hover_enabled=\u00a0\u00bb0&Prime; sticky_enabled=\u00a0\u00bb0&Prime;]<p><img loading=\"lazy\" decoding=\"async\" src=\"http:\/\/www.bckarate.fr\/images\/illustrations\/article_pathologies\/reflexe_rotulien.jpg\" alt=\"reflexe rotulien\" width=\"176\" height=\"176\" \/><\/p>\n<ul>\n<li>avantages (protection et r\u00e9cup\u00e9ration des traumatismes directs)<\/li>\n<li>inconv\u00e9nients (possible diminution de la vitesse si on oublie de travailler aussi en vitesse et explosivit\u00e9) : musculation en Puissance-Vitesse \u00e0 35% de sa charge max en s\u00e9rie de 10 r\u00e9p\u00e9titions ; Musculation en contraste de charge pour l\u2019explosivit\u00e9 en mobilisant successivement, et surtout sans temps de r\u00e9cup\u00e9ration, une charge lourde puis une charge l\u00e9g\u00e8re avec la plus grande vitesse possible.<\/li>\n<li>Exemples de renforcement musculaire (sans mat\u00e9riel) :\n<ul>\n<li>Quadriceps : flexions sur jambes, fentes lanc\u00e9es,\u2026<\/li>\n<li>Ischios-jambiers et adducteurs : pas de renforcement sp\u00e9cifique sauf instabilit\u00e9s du genou.<\/li>\n<li>Fessiers : debout, en appui lat\u00e9ral sur 1 genou, \u00e0 quatre pattes<\/li>\n<li>delto\u00efdes : \u00e9l\u00e9vations lat\u00e9rales debout, r\u00e9tropulsions \u00e0 plat ventre ; privil\u00e9gier le travail des faisceaux lat\u00e9ral et post\u00e9rieur du delto\u00efde plut\u00f4t que celui du delto\u00efde ant\u00e9rieur (qui est souvent naturellement plus d\u00e9velopp\u00e9).<\/li>\n<li>pectoraux : pompes (record 10508 par un japonais !)<\/li>\n<li>dorsaux : n\u00e9cessite une barre pour tractions, ou travailler le hikit\u00e9 contre r\u00e9sistance \u00e9lastique (sandows)<\/li>\n<\/ul>\n<\/li>\n<li>Les diff\u00e9rents types de travail musculaire : statique (isom\u00e9trique), concentrique, excentrique, pliom\u00e9trique, stato-dynamique<\/li>\n<li>Principes g\u00e9n\u00e9raux de la musculation \u00bb<\/li>\n<\/ul>\n<table>\n<tbody>\n<tr>\n<td>\u00a0<\/td>\n<td>\n<p><strong>CHARGE<\/strong> (en % de charge max)<\/p>\n<\/td>\n<td><strong>SERIES<\/strong>(nombre)<\/td>\n<td><strong>REPETITIONS<\/strong>(nombre)<\/td>\n<td>\n<div><strong>RYTHME <\/strong><\/div>\n<div>\u00a0<\/div>\n<\/td>\n<td>\n<div><strong>RECUPERATION<\/strong><\/div>\n<div>\u00a0<\/div>\n<\/td>\n<\/tr>\n<tr>\n<td><strong>FORCE <\/strong><\/td>\n<td><strong>90%<\/strong> \u00e0 95<\/td>\n<td>5 \u00e0 7<\/td>\n<td>3 \u00e0 5<\/td>\n<td>LENT (tr\u00e8s lent)<\/td>\n<td>LONGUE &gt; 2 fois le temps de travail<\/td>\n<\/tr>\n<tr>\n<td><strong>VOLUME <\/strong><\/td>\n<td>70 &#8211; <strong>80%<\/strong>\u00a0&#8211; 85<\/td>\n<td>5 \u00e0 8<\/td>\n<td>7 \u00e0 12<\/td>\n<td>LENT : travail en concentrique et excentrique (pour vasodilatation importante)<\/td>\n<td>LONGUE = 2 fois le temps de travail<\/td>\n<\/tr>\n<tr>\n<td><strong>PUISSANCE <\/strong><\/td>\n<td>60 &#8211; <strong>70%<\/strong> &#8211; 80<\/td>\n<td>7 \u00e0 10<\/td>\n<td>8 \u00e0 12<\/td>\n<td>EXPLOSIF (sec, vif)<\/td>\n<td>LONGUE = 1.5 \u00e0 2 fois le temps de travail (car travail s\u00e9datif)<\/td>\n<\/tr>\n<tr>\n<td><strong>VITESSE <\/strong><\/td>\n<td>40 &#8211; <strong>50%<\/strong> &#8211; 60<\/td>\n<td>8 \u00e0 12<\/td>\n<td>8 \u00e0 12<\/td>\n<td>RAPIDE<\/td>\n<td>MOYENNE = au temps de travail et augmente avec le nombre de s\u00e9ries<\/td>\n<\/tr>\n<tr>\n<td><strong>RESISTANCE <\/strong><\/td>\n<td>30 &#8211; <strong>40%<\/strong> &#8211; 50<\/td>\n<td>10 &#8211; 12 &#8211; 15<\/td>\n<td>10 &#8211; 12 &#8211; 15<\/td>\n<td>VIF, mais un peu d\u00e9compos\u00e9 (un peu de starter)<\/td>\n<td>COURT<\/td>\n<\/tr>\n<tr>\n<td><strong>ENDURANCE <\/strong><\/td>\n<td>15 &#8211; <strong>20%<\/strong> &#8211; 30<\/td>\n<td>15 et +<\/td>\n<td>15 et +<\/td>\n<td>REGULIER (ni lent, ni rapide)<\/td>\n<td>MOYENNE = au temps de travail<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ul>\n<li>Echauffement sp\u00e9cifique :\n<ul>\n<li>Coups de pieds,<\/li>\n<li>Balayages\/projections (chute arri\u00e8re, lat\u00e9rale, avant)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"<p>avantages (protection et r\u00e9cup\u00e9ration des traumatismes directs) inconv\u00e9nients (possible diminution de la vitesse si on oublie de travailler aussi en vitesse et explosivit\u00e9) : musculation en Puissance-Vitesse \u00e0 35% de sa charge max en s\u00e9rie de 10 r\u00e9p\u00e9titions ; Musculation en contraste de charge pour l\u2019explosivit\u00e9 en mobilisant successivement, et surtout sans temps de r\u00e9cup\u00e9ration, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[12],"tags":[],"class_list":["post-825","post","type-post","status-publish","format-standard","hentry","category-prevention-par-pedagogie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Avantages et inconv\u00e9nients du renforcement musculaire dans les arts martiaux - BCKarat\u00e9<\/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:\/\/bckarate.fr\/index.php\/2023\/09\/01\/avantages-et-inconvenients-du-renforcement-musculaire-dans-les-arts-martiaux\/\" \/>\n<meta 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