{"id":9004,"date":"2015-07-20T18:23:52","date_gmt":"2015-07-20T18:23:52","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=9004"},"modified":"2022-06-01T23:58:58","modified_gmt":"2022-06-01T22:58:58","slug":"quels-sont-les-meilleurs-exercices-pour-les-jambes","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/melhores-exercicios-para-pernas\/","title":{"rendered":"Quels sont les meilleurs exercices pour les jambes ?"},"content":{"rendered":"<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/os-melhores-exerc%C3%ADcios-para-o-teu-treino-de-pernas\/id1573269829?i=1000528414888\" 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<h2><strong>Les meilleurs exercices pour les jambes<\/strong><\/h2>\n<p>L\u2019entra\u00eenement des jambes est c\u00e9l\u00e8bre, et pas pour les meilleures raisons.<\/p>\n<p>Il est souvent \u00ab oubli\u00e9 \u00bb par de nombreux athl\u00e8tes de gym, toujours avec une bonne excuse pour l\u2019accompagner.<\/p>\n<p><strong>La vraie raison ?<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">C&#039;est douloureux.<\/span><\/p>\n<p>C&#039;est l&#039;entra\u00eenement le plus difficile et le plus \u00e9puisant, \u00e9galement parce qu&#039;il s&#039;agit du plus grand groupe musculaire dont nous disposons.<\/p>\n<p>Donc, puisque cela va vous co\u00fbter cher, c&#039;est une bonne id\u00e9e d&#039;opter pour les exercices les plus efficaces pour vous donner les r\u00e9sultats que vous recherchez.<\/p>\n<p>Nous avons s\u00e9lectionn\u00e9 quelques-uns des meilleurs exercices, et si vous les faites, nous vous garantissons deux choses : des r\u00e9sultats et une marche alternative le lendemain.<\/p>\n<p>Alors apprenons \u00e0 les conna\u00eetre.<\/p>\n<h2><strong>S&#039;accroupir<\/strong><\/h2>\n<p>Pr\u00e9visible, mais obligatoire.<\/p>\n<p>Il y a m\u00eame ceux qui disent que l&#039;entra\u00eenement des jambes sans squats n&#039;est pas un entra\u00eenement, et il y a un certain fondement \u00e0 cela.<\/p>\n<p>Le meilleur exercice pour les jambes, au cas o\u00f9 vous ne le sauriez pas d\u00e9j\u00e0, est le squat.<\/p>\n<p>Il n\u2019existe pas de substitut appropri\u00e9.<\/p>\n<p>Le squat fait travailler ce groupe musculaire de mani\u00e8re assez compl\u00e8te.<\/p>\n<p>Une variante int\u00e9ressante de cet exercice est le squat avant, qui met davantage l\u2019accent sur la zone des quadriceps.<\/p>\n<p>Cet exercice bien ex\u00e9cut\u00e9 transformera vos jambes.<\/p>\n<figure style=\"width: 360px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/Agachamento.gif\" alt=\"squats meilleurs exercices pour les jambes\" width=\"360\" height=\"202\" \/><figcaption class=\"wp-caption-text\">S&#039;accroupir<\/figcaption><\/figure>\n<h2><strong>Soulev\u00e9 de terre avec les jambes droites<\/strong><\/h2>\n<p>Vous connaissez probablement d\u00e9j\u00e0 l&#039;exercice du soulev\u00e9 de terre, c&#039;est un excellent exercice.<\/p>\n<p>D\u00e9sormais, cette variante fonctionnera de mani\u00e8re beaucoup plus directe et efficace sur <a href=\"https:\/\/ginasiovirtual.com\/melhores-exercicios-para-pernas\/\"  rel=\"noopener\">jambes<\/a>, principalement les zones f\u00e9morales et fessi\u00e8res.<\/p>\n<p>Il peut \u00eatre r\u00e9alis\u00e9 avec une barre ou des halt\u00e8res.<\/p>\n<p>Utilisez un poids qui ne vous permet pas de faire plus de 10 r\u00e9p\u00e9titions et effectuez l&#039;exercice correctement, afin non seulement de mieux travailler vos jambes, mais aussi d&#039;\u00e9viter de vous blesser.<\/p>\n<p>Si vous n\u2019avez jamais fait cet exercice, il est probable que le lendemain vous ayez de s\u00e9rieuses difficult\u00e9s \u00e0 bouger.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/peso-morto-pernas-esticadas.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-9010 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/peso-morto-pernas-esticadas.jpg\" alt=\"exercices pour les jambes\" width=\"610\" height=\"293\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/peso-morto-pernas-esticadas.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/peso-morto-pernas-esticadas-300x144.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/peso-morto-pernas-esticadas-18x9.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/peso-morto-pernas-esticadas-20x10.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/07\/peso-morto-pernas-esticadas-600x288.jpg 600w\" sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/a><\/p>\n<h2><strong>Fentes<\/strong><\/h2>\n<p>Avec une barre ou des halt\u00e8res, en mouvement ou statique, les fentes sont un tr\u00e8s bon exercice.<\/p>\n<p>Cet exercice n\u00e9cessite non seulement de la force, mais aussi un certain \u00e9quilibre pour \u00eatre bien r\u00e9alis\u00e9.<\/p>\n<p>Il travaille principalement les quadriceps et les fessiers, et est assez efficace.<\/p>\n<p>Choisissez votre variante pr\u00e9f\u00e9r\u00e9e et int\u00e9grez-la \u00e0 votre programme d\u2019entra\u00eenement.<\/p>\n<p>Vous ressentirez de la douleur le lendemain, mais vos jambes repousseront.<\/p>\n<figure style=\"width: 360px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Lunges.gif\" alt=\"\" width=\"360\" height=\"202\" \/><figcaption class=\"wp-caption-text\">Fentes<\/figcaption><\/figure>\n<h2><strong>Presse<\/strong><\/h2>\n<p>Les exercices avec poids libres sont sup\u00e9rieurs aux machines, mais la presse est \u00e9galement un bon exercice \u00e0 inclure dans votre entra\u00eenement des jambes.<\/p>\n<p>Il travaille principalement les quadriceps et permet de d\u00e9placer des charges \u00e9lev\u00e9es, ce qui est un bonus pour ceux qui aiment <a href=\"https:\/\/ginasiovirtual.com\/qual-a-dieta-e-o-treino-ideal-para-mim\/\" title=\"Quel est le r\u00e9gime et l\u2019entra\u00eenement id\u00e9al pour moi ?\">s&#039;entra\u00eener fort<\/a>.<\/p>\n<p>Vous pouvez \u00e9galement essayer cet exercice avec une seule jambe \u00e0 la fois.<\/p>\n<p>Effectuez cet exercice de mani\u00e8re contr\u00f4l\u00e9e, pendant 3 \u00e0 4 s\u00e9ries et entre 6 et 10 r\u00e9p\u00e9titions.<\/p>\n<p>Le lendemain, ce serait peut-\u00eatre une bonne id\u00e9e d\u2019\u00e9viter les escaliers.<\/p>\n<figure style=\"width: 360px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/Prensa.gif\" alt=\"\" width=\"360\" height=\"202\" \/><figcaption class=\"wp-caption-text\">Presse<\/figcaption><\/figure>\n<h2><strong>Conclusion<\/strong><\/h2>\n<p>Vous n\u2019avez pas besoin de beaucoup d\u2019exercices, ce dont vous avez besoin, ce sont les bons exercices et de les mettre en pratique.<\/p>\n<p>Arr\u00eatez de trouver des excuses pour sauter l\u2019entra\u00eenement des jambes.<\/p>\n<p>Utilisez certains de ces exercices, ajoutez-en peut-\u00eatre un <a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extension des jambes<\/a> Enfin, c&#039;est un exercice d&#039;isolation pour les mollets, et entra\u00eenez ce grand groupe musculaire au moins une fois par semaine.<\/p>\n<p><span style=\"text-decoration: underline;\">Et non, ce n&#039;est pas parce que vous jouez au football le samedi apr\u00e8s-midi que cela compte comme un entra\u00eenement des jambes.<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>\ufeff Os melhores exerc\u00edcios para pernas O treino de pernas \u00e9 famoso, e n\u00e3o pelos melhores motivos. \u00c9 muitas vezes \u201cesquecido\u201d por muitos atletas de [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30957,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Agachamento: O Melhor Exerc\u00edcio para Pernas Fortes","_seopress_titles_desc":"Descubra os melhores exerc\u00edcios para pernas! 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