{"id":22222,"date":"2022-06-06T09:00:00","date_gmt":"2022-06-06T13:00:00","guid":{"rendered":"https:\/\/www.hancockhealth.org\/?p=8241"},"modified":"2022-06-06T09:00:00","modified_gmt":"2022-06-06T13:00:00","slug":"beyond-kettlebells-strength-training-for-newbies","status":"publish","type":"post","link":"https:\/\/hancockhealth.apgar.digital\/fr\/2022\/06\/beyond-kettlebells-strength-training-for-newbies\/","title":{"rendered":"Au-del\u00e0 des Kettlebells\u00a0:\u00a0entra\u00eenement en force pour les d\u00e9butants"},"content":{"rendered":"
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\n Forme physique et nutrition<\/a> <\/div>\n\n

Au-del\u00e0 des Kettlebells\u00a0:\u00a0entra\u00eenement en force pour les d\u00e9butants<\/h1>\n\n
\n\n 6 juin 2022<\/span>\n\n
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Si vous n'avez pas encore saut\u00e9 dans le train de l'entra\u00eenement en force, c'est maintenant votre chance de sortir de cette boucle sans fin de tapis roulants et de monte-escaliers. Le cardio est un excellent moyen de garder votre c\u0153ur en bonne sant\u00e9 et de perdre du poids, mais s'il n'est pas compl\u00e9t\u00e9 par d'autres types d'exercices, notamment de r\u00e9sistance ou de musculation, vous ne vous ferez peut-\u00eatre pas grand bien. En fait, en ajoutant plus de r\u00e9sistance ou de poids au m\u00e9lange, vous avez plus de chances d'\u00eatre en forme, tonique et en bonne sant\u00e9 !<\/p>\n<\/div>

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Pourquoi des poids ?<\/h2>\n<\/div>
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Ajouter de la r\u00e9sistance \u00e0 votre entra\u00eenement vous sert de diverses mani\u00e8res. Les femmes et les hommes peuvent augmenter leur masse osseuse gr\u00e2ce l'entra\u00eenement en force<\/a>, r\u00e9duisant ainsi le risque de d\u00e9velopper l'ost\u00e9oporose plus tard dans la vie. Il vous aide \u00e9galement \u00e0 d\u00e9velopper des muscles longs, maigres et forts, ce qui augmente votre m\u00e9tabolisme et diminue la graisse corporelle. Les entra\u00eenements de stabilisation qui impliquent de la musculation ou de l\u2019halt\u00e9rophilie sont \u00e9galement parfaits pour prot\u00e9ger les articulations contre les blessures. <\/p>\n<\/div>

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S'agit-il uniquement d'halt\u00e9rophilie ?<\/h2>\n<\/div>
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Bien que de nombreuses personnes associent l\u2019entra\u00eenement en force \u00e0 l\u2019halt\u00e9rophilie, il existe de nombreuses fa\u00e7ons d\u2019ajouter les avantages de la r\u00e9sistance \u00e0 votre entra\u00eenement. Le Pilates est une excellente m\u00e9thode pour utiliser le poids corporel pour d\u00e9velopper des muscles longs et maigres tout en stabilisant le tronc. Si vous participez \u00e0 un cours de Pilates qui utilise ce qu'on appelle un \u00ab r\u00e9formateur \u00bb \u2013 une machine con\u00e7ue pour fournir une r\u00e9sistance pendant l'exercice \u2013 vous augmenterez encore plus votre facteur de d\u00e9veloppement de force. Le yoga est utile pour d\u00e9velopper la force ainsi que la flexibilit\u00e9. La natation, l'entra\u00eenement en circuit, l'aquagym et le v\u00e9lo sont d'autres excellents moyens de d\u00e9velopper vos muscles et votre force. <\/p>\n<\/div>

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Si vous ne pr\u00e9voyez pas d'assister \u00e0 des cours dans votre centre de bien-\u00eatre local, vous pouvez cr\u00e9er votre propre espace d'entra\u00eenement \u00e0 la maison avec quelques accessoires et un ensemble de poids. Kettlebells<\/a> semblent faire fureur en ce moment, surtout pour ceux qui veulent soulever des poids. Ils ont une forme diff\u00e9rente de celle des halt\u00e8res, avec un poids sph\u00e9rique attach\u00e9 \u00e0 une poign\u00e9e. Les halt\u00e8res, cependant, sont plus faciles \u00e0 utiliser et ont un peu plus de stabilit\u00e9. Le choix que vous choisirez d\u00e9pendra de votre entra\u00eenement ainsi que de vos pr\u00e9f\u00e9rences individuelles. Il est pr\u00e9f\u00e9rable de suivre les conseils d'un entra\u00eeneur personnel, car il ou elle pourra vous guider vers l'itin\u00e9raire le plus s\u00fbr et le plus efficace pour vos besoins.<\/p>\n<\/div>

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Bandes de r\u00e9sistance<\/a> sont un autre excellent ajout \u00e0 toute salle de sport \u00e0 domicile. Il s\u2019agit d\u2019un moyen polyvalent et simple de vous initier au monde de l\u2019entra\u00eenement en force. Si vous vous remettez d'une blessure ou si vous essayez de d\u00e9velopper votre force avant de vous attaquer \u00e0 une s\u00e9rie de poids, ces exercices sont votre meilleur choix. Si vous n'avez pas acc\u00e8s \u00e0 un entra\u00eeneur personnel, il existe un certain nombre de vid\u00e9os sur YouTube qui vous guideront \u00e0 travers des entra\u00eenements de dur\u00e9e et d'intensit\u00e9 variables.<\/p>\n<\/div>

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Des moyens simples pour commencer<\/h2>\n<\/div>
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Pour commencer, essayez quelques exercices simples utilisant le simple poids du corps comme r\u00e9sistance. Les classiques que vous avez appris lors de votre cours de gym au coll\u00e8ge sont probablement les plus efficaces. Pensez aux pompes, aux squats, aux planches lat\u00e9rales, aux redressements assis et aux alpinistes. Assurez-vous de bien vous \u00e9tirer avant et apr\u00e8s tout entra\u00eenement de musculation pour r\u00e9duire vos risques de blessures. Une fois que vous avez acquis un peu de force et que vous savez comment positionner votre corps, vous pouvez passer aux bandes de r\u00e9sistance, en effectuant des exercices tels que des boucles de biceps, des extensions de triceps et des lev\u00e9es de jambes avec planches hautes. Des kettlebells ou des halt\u00e8res peuvent \u00eatre ajout\u00e9s pour encore plus de r\u00e9sistance et sont parfaits pour une grande vari\u00e9t\u00e9 de mouvements et d'exercices. <\/p>\n<\/div>

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Que vous d\u00e9cidiez d'y assister un cours de Pilates hebdomadaire<\/a>, achetez un ensemble de poids ou commencez \u00e0 nager, ajouter de la musculation \u00e0 votre routine d'entra\u00eenement vous aidera \u00e0 vous sentir mieux et plus fort. En stabilisant les muscles et les articulations, en r\u00e9duisant les risques de blessures et en augmentant votre m\u00e9tabolisme, vous serez pr\u00eat \u00e0 faire ce jogging matinal sur tapis roulant.<\/p>\n<\/div>

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Strength training is the new cardio and for good reason. Need a boost to get started on building long and lean muscles? Read on.<\/p>","protected":false},"author":6,"featured_media":8380,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"footnotes":""},"categories":[1314,387],"tags":[170,173,1057,1058,1059,181],"service":[],"class_list":["post-22222","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-nutrition","category-health-possible","tag-fitness","tag-healthy","tag-kettlebells","tag-strength-training","tag-weightlifting","tag-wellness"],"acf":{"featured_image":null,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"\nBeyond Kettlebells: Strength Training for Newbies - 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