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nageus

squat/soulever de terre

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Slt tout le monde, j'ai une petite question qui peut paraître idiote:

Est-ce que, fait uniquement des squats et du soulever de terre ( en série bien sur) ''suffit'' ( car je ne vise pas l'hypertrophie) pour avoir des jambes athlétiques et des fesses bombée. ( je suis un mec) je cours de temps en temps mais très rarement donc je voulais savoir si ça suffit pour prendre un peu de muscle quand même. j'ai 15 ans

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Hum... C'est une question qui mérite d'y apporter une réponse nuancée, amho.

Tout d'abord, oui, le Squat est le mouvement roi, pour les jambes, et certains diraient même le plus fondamental en musculation tout simplement. Donc, de ce point de vue, je ne peux que t'encourager à le privilégier dans ton entrainement, et ce d'autant plus que tu souhaites le coupler avec le SdT, que d'autres considèrent également comme le mouvement ultime. Comme souvent, la vérité se niche quelque part dans la zone grise...

 

Alors, au final? Et bien, je dirais que tout dépend de l'organisation de ton entrainement et de tes objectifs: fullbody, split / esthétique, force, explosivité?

Par exemple, en full body, on va limiter le nombre d'exercices et privilégier les plus rentables, les exercices polyarticulaires lourds. Dans ce cas, le Squat s'impose naturellement.

 

Ensuite, le Squat et le SdT pour l'entrainement des jambes est-il suffisant? C'est certainement la meilleure combinaison de base à ma connaissance effectivement. Surtout si tu inclus les différentes versions telles que Front Squat, SdT jambes tendues etc...

 

Et pour finir, je dirais également que pratiquer des mouvements auxiliaires; PaC, fentes, extensions lombaires... participeront également à "nourrir" et supporter ton Squat et ton SdT et présentent donc leur intérêt propre.

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