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Calahann

Les 6 péchés du culturiste .

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Salut les costauds :weightlift2: 

 

Voilà , j'ai trouvé un article très intéressant qui j'en suis sûr vous y trouverai un certain intérêt .

 

IL EST PROBABLE QUE SI VOUS NE PARVENEZ PAS À ATTEINDRE VOS OBJECTIFS , C'EST QUE VOUS COMMETTEZ UNE DES SIX ERREURS CAPITALES .

 

Un simple coup d'œil autour de la salle permet de repérer les débutants : des gars qui effectuent le curl avec la barre en rythme en balançant le bassin , ou qui font rebondir la barre à qui mieux mieux au squat ou au couché . Malheureusement, ce sont pas les seuls à commettre des erreurs . En fait , des bodybuilders de niveau intermédiaire ou avancé font eux aussi couramment des fautes importantes pendant leurs séances , ce qui finit par freiner leurs progrès . En outre , il existe également quelques mauvaises habitudes universellement répandues que même les vieux de la vieille adoptent de temps à autre et qui pourraient nuire à leur entourage .

 

1 ) - Un enthousiasme débridé :

 

Vous voulez devenir énorme , mais Rome ne s'est pas fait en un jour , et vous non plus . ce n'est pas en faisant des curls pendant des heures que vos biceps vont grossir plus vite ....cela peut même ce révéler contre-productif .

 

" C'est bien d'être enthousiaste quand on n'a jamais fait de la musculation et que l'on démarre un programme , mais vouloir en faire trop ,trop rapidement , ne fera aucun bien à votre organisme " .

" Les débutants essayent souvent de faire tous les exercices pour chaque groupe musculaire ; pourtant ; il faut tempérer son enthousiasme car le taux d'hormones responsables de la dégradation musculaire s'élève rapidement . on peut espérer matraquer son corps pendant 45 à 60 minutes , 30 minutes environ par groupe musculaire choisi ; on ne peut pas maintenir cette intensité plus longtemps alors que l'énergie commence à s'épuiser . Il ne faut pas non plus oublier que l'entraînement stimule le processus de dégradation musculaire , tandis que l'hypertrophie se produit après la séance , au cours de la période de récupération , aidée en cela par une alimentation appropriée " .

 

C'est conseils s'appliquent également aux pratiquants trop ambitieux qui ne contrôlent plus le volume ni l'intensité.

 

2 ) - Ignorer certaines variantes d'un exercice :

 

certes , on peut maîtriser parfaitement la technique de tous les exercices qui figurent à son programme ; pourtant , en apprenant toutes les variantes de ces mêmes mouvements , on bâtira des muscles plus épais et plus denses . Par exemple , si l'on effectue des élévations latérales avec des haltères pour les deltoïdes externes , on essaiera aussi de réaliser cet exercice assis ou bien debout , ou encore un bras à la fois . Parmi les autres variantes , on peut réaliser les élévations à la poulie , devant et derrière le dos , ou encore incliné sur le côté , en se tenant à un support vertical avec la main opposée.

 

Pratiquement tous les exercices possèdent des variantes :

 

" Si l'on connaît un certain nombre de manière différentes  de réaliser un exercice , cela peut ce révéler utile quand il y a la queue pour utiliser le matériel voulu ; cependant , chacune de ces variantes cible le muscle de manière légèrement différente , ce qui permet au muscle de se développer complètement ".

 

3 ) - Gaspiller son temps à la salle :

 

Si vous êtes inscrit à une salle de musculation , alors vous payez pour utiliser le matériel destiné à bâtir un meilleurs physique . Dans ces conditions , pourquoi perdre son temps quand on est à la salle ? Trop souvent on voit des pratiquants-quelque que soit leur expériences-qui passent une bonne partie de leur séance à ce reposer ou à discuter de la pluie et du beau temps et de la paix dans le monde .

Certains prennent une pause plus longue qu'il n'est nécessaire entre les séries , d'autres abandonnent leur matériel, chargé et recouvert de leur serviette pour faire un petit tour aux toilettes, ou cherchent à zyeuter la pin-up qui s'entraîne dans l'espace cardio .

Quoi qu'il en soit , un temps de récupération exagéré peut se révéler néfaste au progrès . Allez à la salle pour travailler - et vautrez vous sur votre canapé à la maison pour grossir .

 

4 ) - Manquer de réflexion :

 

Dès lors que l'on s'entraîne depuis un certain temps , les muscles s'adaptent et la force ainsi que la masse musculaire ne se développent plus autant qu'au début . Changer d'exercices peut certes se révéler utile . C'est aussi le moment de reconsidérer son approche qui permettront et d'essayer quelques méthodes extraordinaires qui permettront de relancer sérieusement le développement musculaire .

 

" Ecouter votre corps , concentrez-vous sur la congestion et sentez ce qui se passe quand le muscle travaille ; soyez moins obnubilé par les séries et le nombre de réps " .

" Obligez- vous consciemment à faire des exercices que vous détestez , ou à utiliser d'autres méthodes à haute intensité dont vous ne vous êtes jamais servi " .

 

5 ) - Négliger pas les " petites choses " :

 

Il y a une chose que les culturistes chevronnés connaissent bien : les articulations douloureuses et les souffrances . Ces problèmes  ne vont pas disparaître en enchaînant les séances lourdes  . Plus on progrès , plus il devient important de prêter attention à tous ces détails que les débutants négligent . Par exemple , veiller à faire un échauffement complet , faire des étirements et des exercices pour la coiffe des rotateurs ( épaule ) , s'étirer après la séance ( surtout les lombaires et les ischios afin de prévenir les douleurs dans le bas du dos ) et faire la différence entre une bonne et une mauvaise douleur . À la longue , ce sont ces petites choses qui se révèlent capitales .

 

6 ) - Être distrait :

 

Si vous avez la chance d'avoir un partenaire d'entraînement , faites en sorte que cela reste un atout et non un frein à vos progrès . Des études montrent que les personnes qui s'entraînent avec d'autres ont tendance à prendre plus lourd que s'ils travaillaient seuls dans leur coin . En outre , quand votre partenaire vous a aidé à aligner des séries lourdes , n'oubliez pas de lui rendre l' appareille => donnant-donnant  . Si vous négligez de rendre l'aide que votre partenaire vous a apportée parce que votre esprit vagabonde , que vous bavardez ou que vous regardez la belle minette à côté.....vous l'empêchez d'atteindre ses objectifs et laisser la porte ouverte aux blessures . de plus vous aurez tout le temps de discuter après la séance .

 

 

PS : Si vous avez éventuellement d'autres connaissances sur les erreurs à éviter à la salle , n'hésitez pas à les poster :thumbup2:

 

 

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