{"id":18537,"date":"2011-11-22T03:00:54","date_gmt":"2011-11-22T02:00:54","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=18537"},"modified":"2011-11-21T22:03:13","modified_gmt":"2011-11-21T21:03:13","slug":"musculation-et-course-a-pied-ou-comment-courir-plus-vite","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/musculation-et-course-a-pied-ou-comment-courir-plus-vite-18537.html","title":{"rendered":"Musculation et course \u00e0 pied ou comment courir plus vite ?"},"content":{"rendered":"<p>Quand on parle de musculation, on pense souvent \u00e0 des hommes body-build\u00e9s que l&rsquo;on peut rencontrer dans les salles de sport. Mais la musculation c&rsquo;est simplement des exercices qui permettent de d\u00e9velopper les muscles (pas forc\u00e9ment de les faire gonfler), on peut travailler en force, en puissance, en hypertrophie ou en endurance.<\/p>\n<p>Vous avez tout de suite compris qu&rsquo;en course \u00e0 pied, il est important de travailler en endurance. Pour travailler en endurance, c&rsquo;est simple il faut r\u00e9p\u00e9ter beaucoup de mouvements sans charge ou des charges tr\u00e8s l\u00e9g\u00e8res.<\/p>\n<p>Donc je vais vous expliquer les quelques exercices simples que je pratique pour compl\u00e9ter mon <a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a>.<\/p>\n<p><strong>Les petits sauts<\/strong><\/p>\n<p>c&rsquo;est l&rsquo;un des exercices basiques repr\u00e9sentatif de la <a href=\"\/blog\/la-pliometrie-2985.html\"target=\"_top\" title=\"pliom\u00e9trie\" >pliom\u00e9trie<\/a>. On enchaine une extension du muscle et un raccourcissement (phase concentrique et phase excentrique). Il suffit de faire un enchainement de 15 \u00e0 20 petits bons avec les pieds joints. C&rsquo;est la r\u00e9p\u00e9tition des bons qui est importante et d\u00e8s que vous touchez le sol, vous devez faire le suivant. Pour faire varier la difficult\u00e9 il suffit d&rsquo;augmenter ou de diminuer la hauteur.<\/p>\n<p><strong>Les foul\u00e9es bondissantes<\/strong><\/p>\n<p>Encore un des classiques de la pliom\u00e9trie, il suffit de courir de mani\u00e8re exag\u00e9r\u00e9e et de donner l&rsquo;impression de bondir (un peu comme si vous faisiez du triple saut). N&rsquo;essayez pas de faire des grandes foul\u00e9es mais essaye de monter. Le pied avant ne doit pas \u00eatre en avant du genou, id\u00e9alement le genou est \u00e0 angle droit. Le pied est en dessous du genou.<\/p>\n<p><strong>les squats<\/strong><\/p>\n<p>Plus connu sous le nom de flexion (c&rsquo;\u00e9tait souvent la punition en cours d&rsquo;EPS au coll\u00e8ge&#8230;), le squat se fait la plupart du temps avec une barre de musculation sur les \u00e9paules mais il est tout \u00e0 fait possible de le faire en poids de corps (c&rsquo;est \u00e0 dire sans charge). l&rsquo;\u00e9cartement des pieds permet de travailler diff\u00e9remment, il est donc possible de faire des s\u00e9ries avec des \u00e9cartements diff\u00e9rents. Il suffit de fl\u00e9chir les jambes jusqu&rsquo;\u00e0 ce que les cuisses soient \u00e0 l&rsquo;horizontal. Les genoux ne doivent pas d\u00e9passer les pieds et le dos doit rester bien droit.<\/p>\n<p>Une \u00e0 deux s\u00e9ances avec des s\u00e9ries de ses 3 exercices devraient vous permettre de muscler un peu plus vos jambes et de courir plus vite.<\/p>\n<p>il a \u00e9t\u00e9 prouv\u00e9 que vous pouvez esp\u00e9rer un gain de 4-8%&#8230; <\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/musculation-et-course-a-pied-ou-comment-courir-plus-vite-18537.html\"><img width=\"150\" src=\"\" class=\"alignleft wp-post-image tfe\" alt=\"\" title=\"\" \/><\/a><p>Quand on parle de musculation, on pense souvent \u00e0 des hommes body-build\u00e9s que l&rsquo;on peut rencontrer dans les salles de sport. Mais la musculation c&rsquo;est simplement des exercices qui permettent de d\u00e9velopper les muscles (pas forc\u00e9ment de les faire gonfler), on peut travailler en force, en puissance, en hypertrophie ou en endurance. Vous avez tout [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[836,762],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Musculation et course \u00e0 pied ou comment courir plus vite ?<\/title>\n<meta name=\"description\" content=\"Quand on parle de musculation, on pense souvent \u00e0 des hommes body-build\u00e9s que l&#039;on peut rencontrer dans les salles de sport. 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Mais la musculation c&#039;est\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.wanarun.net\/blog\/musculation-et-course-a-pied-ou-comment-courir-plus-vite-18537.html\" \/>\n<meta property=\"og:site_name\" content=\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/wanarun\/\" \/>\n<meta property=\"article:published_time\" content=\"2011-11-22T02:00:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2011-11-21T21:03:13+00:00\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Manu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\",\"name\":\"Wanarun\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"sameAs\":[\"https:\/\/www.instagram.com\/wanarunnet\/\",\"https:\/\/www.youtube.com\/user\/wanarunnet\",\"https:\/\/www.facebook.com\/wanarun\/\",\"https:\/\/twitter.com\/wanarun\"],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"width\":1196,\"height\":1082,\"caption\":\"Wanarun\"},\"image\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"name\":\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\",\"description\":\"Informations, remarques, avis, conseils sur la course \u00e0 pied.\",\"publisher\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.wanarun.net\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/musculation-et-course-a-pied-ou-comment-courir-plus-vite-18537.html#webpage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/musculation-et-course-a-pied-ou-comment-courir-plus-vite-18537.html\",\"name\":\"Musculation et course \u00e0 pied ou comment courir plus vite ?\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\"},\"datePublished\":\"2011-11-22T02:00:54+00:00\",\"dateModified\":\"2011-11-21T21:03:13+00:00\",\"description\":\"Quand on parle de musculation, on pense souvent \u00e0 des hommes body-build\u00e9s que l'on peut rencontrer dans les salles de sport. 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