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Jambe ( 1 ou plusieurs exercices)

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Bonjour j'ai démarré la muscu auparavant sachant que mes priorités sont mes jambes . On m'a dit à plusieurs reprises que les jambes etaient le plus difficile à muscler . Et vu que dans les programmes débutant y'a que un exo ( dans le mien c la presse ) , je me demande si c'est pas mieux de rajouter plusieurs exercices ( je pensais au soulever de terre , extension lombaire , et le squat ) .  Si vous avez d'autre exercices mieux , ne vous gêner pas .

 

Que conseillez vous a un débutant qui veut mettre l'accent sur les jambes ?

 

Merci 

 

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Salut , les jambes ne sont pas plus difficiles à muscler qu'un autre muscle , au contraire les cuisses sont un gros groupe musculaire donc tu verras plus facilement ton évolution, les mollets sont souvent plus compliqués à développer car il arrive qu'elles soient un point faible (longueur de ton muscle) ensuite le nombre d'exo dépendra de ton type d' entrainement, si t'es sur du fullbody je te conseille 2 exos , presse à cuisse et deadlift jambes tendus, je m'explique la presse à cuisse est un des mouvements de base pour les quadriceps tu peux forcer sans trop de contrainte et exploiter toute ta puissance , le squat aussi en est un mais il faut bien maitriser la technique se qui prend du temps, et le soulevé de terre jambes tendus et excellent pour tes ischios, donc si je devais choisir 2 exos pour mes jambes je prendrais c'est 3 la sans hésitations et c'est d'ailleurs ce que je fais depuis longtemps et aujourd'hui je suis à près de 70 cm de tour de cuisses :thumbup2:.. enfin bref tout ça pour dire que si tu t'entraines correctement en pratiquant ces exos tu progresseras, après aucun exo n'est indispensable mais ils restent à mon sens les meilleurs

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je te conseille le squat , mais une fois que tu maitrises la technique , donc il te faudra du temps avant de pouvoir vraiment forcer contrairement à la presse qui est beaucoup plus simple à réaliser, quand aux chaises sprint flexion ça ne te fera pas prendre musculairement , tu bosseras ton endurance , explosivité ect mais trés peu de gain musculaire si cela est ton objectif

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la presse développe les cuisses autant que le squat, le soucis du squat c'est qu'on est limité par le dos la souplesse ect avant de pouvoir forcer à fond avec les jambes, mais ça reste un des meilleurs exos pour les membres inférieurs

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