{"id":12576,"date":"2016-12-05T19:59:00","date_gmt":"2016-12-05T19:59:00","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12576"},"modified":"2021-08-28T05:33:58","modified_gmt":"2021-08-28T04:33:58","slug":"vitesse-devrait-les-exercices","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/velocidade-devo-os-exercicios\/","title":{"rendered":"\u00c0 quelle vitesse dois-je faire les exercices ?"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/com-que-velocidade-devo-fazer-os-exerc%C3%ADcios\/id1573269829?i=1000529109520\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><span data-mce-type=\"bookmark\" style=\"display: inline-block; width: 0px; overflow: hidden; line-height: 0;\" class=\"mce_SELRES_start\"><\/span><\/iframe><\/p>\n\n<p>Apr\u00e8s avoir discut\u00e9 du temps de repos entre chaque s\u00e9rie <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">dans cet article<\/a>, nous allons maintenant aborder un autre sujet int\u00e9ressant, qui est le temps d&#039;ex\u00e9cution des exercices.<\/p>\n<p><strong>Mouvements lents ou rapides, quelle est la meilleure option ?<\/strong><\/p>\n<p>Abordons le sujet dans un contexte d&#039;hypertrophie, <span style=\"text-decoration: underline;\">juste<\/span>, donc si vous voulez conna\u00eetre la vitesse id\u00e9ale \u00e0 laquelle vous devez faire votre d\u00e9velopp\u00e9 couch\u00e9 pour gagner de la masse musculaire, vous \u00eates au bon endroit.<\/p>\n<p>En revanche, si votre objectif est de gagner en force ou en vitesse, ce n\u2019est pas l\u2019article id\u00e9al.<\/p>\n<p><span style=\"text-decoration: underline;\">Alors, commen\u00e7ons.<\/span><\/p>\n<h2><strong>\u00c0 quelle vitesse dois-je faire les exercices<\/strong><\/h2>\n<h2><strong>Excentrique vs concentrique<\/strong><\/h2>\n<p>La phase excentrique, ou n\u00e9gative, se produit lorsque vous abaissez la barre. <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Banc de Presse<\/a> jusqu&#039;\u00e0 votre poitrine, ou lorsque vous l&#039;abaissez au sol dans le <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">poids mort<\/a>.<\/p>\n<p>C&#039;est la phase la plus facile, apr\u00e8s tout, vous avez la gravit\u00e9 de votre c\u00f4t\u00e9, et vous devez simplement laisser tomber le poids, m\u00eame si ce n&#039;est pas une bonne id\u00e9e si vous voulez gagner de la masse musculaire.<\/p>\n<p>La phase concentrique, ou positive, se produit lorsque vous montez <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">s&#039;accroupir<\/a> ou poussez les halt\u00e8res vers le haut dans le <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">presse \u00e0 \u00e9paules<\/a>.<\/p>\n<p><strong>En fait, c\u2019est la phase o\u00f9 il y a la plus grande difficult\u00e9 et o\u00f9 l\u2019\u00e9chec survient.<\/strong><\/p>\n<p style=\"text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-12584 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg\" alt=\"\u00c0 quelle vitesse dois-je faire les exercices\" width=\"1320\" height=\"727\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-300x165.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-768x423.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/treino-2-scaled-1300x716.jpg 1300w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/p>\n<h2><strong>Concentrique rapide<\/strong><\/h2>\n<p>Comme le titre l\u2019indique, la phase concentrique doit \u00eatre rapide, surtout dans les mouvements complexes.<\/p>\n<p><strong>Rapide signifie entre une et deux secondes, ce qui ne sera pas toujours possible.<\/strong><\/p>\n<p>Si vous travaillez avec une bonne charge, ce qui est n\u00e9cessaire \u00e0 l&#039;hypertrophie, la phase positive deviendra plus lente au fur et \u00e0 mesure que la s\u00e9rie progresse.<\/p>\n<p>Vous commencez la premi\u00e8re r\u00e9p\u00e9tition en soulevant le poids en 1 seconde, et la derni\u00e8re a probablement pris 3 secondes \u00e0 terminer.<\/p>\n<p>C&#039;est normal.<\/p>\n<p>Alors que devriez-vous faire ?<\/p>\n<p><strong>Vous devez soulever le poids rapidement, mais avec suffisamment de contr\u00f4le pour sentir le muscle que vous entra\u00eenez travailler.<\/strong><\/p>\n<p>Ce que vous devez \u00e9viter, c&#039;est de faire ce mouvement intentionnellement lentement, car cela ne fera que diminuer votre volume d&#039;entra\u00eenement.<\/p>\n<h2><strong>Excentrique lent ?<\/strong><\/h2>\n<p>S&#039;il n&#039;y a pas de grande discussion dans les exercices concentriques, dans les exercices excentriques il est tr\u00e8s courant de pr\u00f4ner des mouvements plus lents, pour rester sous tension plus longtemps.<\/p>\n<p><strong>Par rapport \u00e0 la phase concentrique, la phase excentrique devrait \u00eatre plus lente, et la derni\u00e8re chose que vous voulez ici est de laisser tomber le poids.<\/strong><\/p>\n<p>Vous devez effectuer le mouvement de mani\u00e8re contr\u00f4l\u00e9e et vous devez pouvoir sentir le muscle en question travailler.<\/p>\n<p><span style=\"text-decoration: underline;\">Cela ne signifie pas pour autant que des n\u00e9gatifs de 30 secondes vous donneront plus de r\u00e9sultats.<\/span><\/p>\n<p>Le temps pendant lequel le muscle est sous tension est important, mais la charge l&#039;est aussi, et si vous r\u00e9duisez consid\u00e9rablement la charge pour augmenter le temps sous tension, vous finissez par diminuer l&#039;ampleur de la tension elle-m\u00eame.<\/p>\n<p>Cette phase doit donc \u00eatre contr\u00f4l\u00e9e, mais pas forc\u00e9ment lente, et quelque chose entre 2 et 3 secondes sera id\u00e9al pour non seulement contr\u00f4ler le poids, stimulant ainsi le muscle efficacement, mais aussi pour sentir le muscle travailler et \u00e9viter les blessures.<\/p>\n<p style=\"text-align: center;\"><img decoding=\"async\" class=\"aligncenter wp-image-12586 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg\" alt=\"\u00c0 quelle vitesse dois-je faire les exercices\" width=\"980\" height=\"457\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep.jpg 980w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-300x140.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-768x358.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-20x9.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/bicep-600x280.jpg 600w\" sizes=\"(max-width: 980px) 100vw, 980px\" \/><\/p>\n<h2><strong>\u00c0 quelle vitesse dois-je faire les exercices, la conclusion<\/strong><\/h2>\n<p>La vitesse \u00e0 laquelle vous effectuez les exercices lorsque votre objectif est l&#039;hypertrophie est importante, mais ce n&#039;est pas la chose la plus importante, et vous n&#039;avez pas besoin d&#039;emporter un chronom\u00e8tre avec vous.<\/p>\n<p><strong>Vous devez viser \u00e0 faire le mouvement concentrique rapidement, mais avec une bonne technique, et une phase excentrique de mani\u00e8re contr\u00f4l\u00e9e, mais pas excessivement lente.<\/strong><\/p>\n<p>Si vous pouvez lancer le poids en l&#039;air pendant le positif et le maintenir pendant 10 secondes pendant le n\u00e9gatif, c&#039;est probablement une bonne id\u00e9e d&#039;augmenter le poids.<\/p>\n<p>Si votre positif est lent d\u00e8s la premi\u00e8re r\u00e9p\u00e9tition et que vous ne pouvez pas tenir plus d&#039;une seconde sur le n\u00e9gatif, alors vous utilisez peut-\u00eatre trop de poids.<\/p>\n<p><strong>Chaque r\u00e9p\u00e9tition compl\u00e8te doit durer en moyenne entre 3 et 6 secondes, et m\u00eame si vous pouvez, et m\u00eame devez, exp\u00e9rimenter d&#039;autres temps, ceux-ci doivent constituer la base de votre entra\u00eenement.<\/strong><\/p>\n<p>N&#039;oubliez pas, vous devez contr\u00f4ler votre poids, et le poids ne doit pas vous contr\u00f4ler, c&#039;est-\u00e0-dire ne pas tricher pour pouvoir soulever plus de poids.<\/p>\n<p>Concentrez-vous sur le mouvement et le groupe musculaire que vous travaillez, et <a href=\"https:\/\/ginasiovirtual.com\/quanto-tempo-devo-descansar-entre-series\/\"  rel=\"noopener noreferrer\">accordez-vous suffisamment de temps entre les s\u00e9ries pour r\u00e9cup\u00e9rer<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Depois de discutirmos o tempo que deves descansar entre cada s\u00e9rie neste artigo, vamos agora abordar outro tema interessante, que \u00e9 o tempo de [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30896,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Velocidade de Execu\u00e7\u00e3o dos Exerc\u00edcios para Hipertrofia","_seopress_titles_desc":"Descobre com que velocidade deves fazer os exerc\u00edcios para hipertrofia: r\u00e1pida na fase conc\u00eantrica e controlada na exc\u00eantrica. 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