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gllm.gjc

Besoin d'adapter mon programme à une blessure

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Bonjour,

Voilà je cherche à gagner en puissance et un endurance au niveau de mes jambes, le problème est qu'il y a 8 mois je me suis luxer la rotule (45 séance de rééducation et proprioception) .

Et je ne sais pas trop comment travailler efficacement mes jambes sachant que je suis interdit de squat et presse.

Voilà ce que je pensais faire (après echauffement) une fois par semaine, dite moi ce que vous en penser, merci d'avance pour vos avis et conseil.

Leg extension

(4serie x 5 rep) + (4serie x 20rep)

Leg curl 

(4serie x 5rep) + (4serie x 20rep)

Extension mollet à la machine 

(6serie x 12rep)

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Oui enfin la natation pour travailler la puissance des jambes ya mieux quand même !!!

Le vélo à la limite.

 

En effet, mieux vaut éviter les charges lourdes mais je pense que tu peux travailler au tempo avec un temps sous tension élevé sur la phase négative.

 

Demande à ton kiné ce que tu peux faire exactement comme exo !!

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Salut !

 

Tu es vraiment interdit de squat ? Les exercices au poids de corps sont excellents pour la reprise après une blessure, de nombreux pratiquants les oublis alors qu'ils ont beaucoup de vertus.

Le but n'est pas d'aller chercher à descendre le plus bas possible au squat en sortant d'une blessure, le but est de réhabituer ton corps à l'exécution du mouvement. Ainsi tes tendons, ligaments .. vont se fortifier et tes muscles gagneront en endurance, mais tu remarqueras qu'avec le temps tu descendras plus bas qu'avant et que le squat deviendra trop facile, d'où la nécessité d'une étape au dessus : les squats à une jambe, qui demande de la force.

C'est pour moi une bonne chose de casé des exercices au poids de corps après être sorti d'une blessure.

Par conséquent je te déconseille les machines qui, soit, te permettre de prendre du muscle, mais en sécurisant tes articulations, les machines ne les font pas travailler, ce qui veut dire que lorsque tu sortiras du confort de tes machines tu te retrouveras avec des articulations toutes claquées qui supporteront pas un squat avec une barre à vide.

Donc concrètement, mon conseil est : oubli les poids pendant un moment et base toi sur du poids de corps.

 

D'autre part je suis d'accord avec Kawa concernant le tempo. Le fait par exemple au leg extension de retenir la descente, de garder ton muscle sous tension, permet aussi à tes articulations d'être sous tension, donc de les travailler elles aussi, se n'est pas quelque chose à faire à chaque séance mais c'est une bonne chose.

 

Pour finir, la pilométrie est en effet un excellent moyen de travailler son explosivité et sa puissance, cependant se ne sera pas adapté à ton cas gllm.gjc car c'est à base de saut sur box et squat sauté et de squat pour la force pure.

 

Voila, à bientôt ! :bye:

 

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