{"id":52768,"date":"2016-12-08T21:45:52","date_gmt":"2016-12-08T20:45:52","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=52768"},"modified":"2016-12-11T19:55:25","modified_gmt":"2016-12-11T18:55:25","slug":"squat-course-a-pied","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/squat-course-a-pied-52768.html","title":{"rendered":"Squat et course \u00e0 pied"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-52774\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/12\/squat-course-a-pied-150x150.jpg\" alt=\"squat-course-a-pied\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/12\/squat-course-a-pied-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/12\/squat-course-a-pied-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>Musculation ou pas de musculation, l\u00e0 est la question. Forc\u00e9ment en course \u00e0 pied, ce qu&rsquo;on aime c&rsquo;est courir au grand air, voir des paysages, sortir dehors,&#8230; Mais comme dans tous les sports pour s&rsquo;am\u00e9liorer, il faut passer par des phases d&rsquo;<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a> qui ne sont pas toujours tr\u00e8s agr\u00e9able comme les <a href=\"https:\/\/www.wanarun.net\/blog\/les-educatifs-en-course-a-pied-36841.html\">\u00e9ducatifs<\/a>. La musculation est aussi un passage oblig\u00e9 mais il faut relativiser musculation ne veut pas dire : salle de musculation avec des mecs costauds partout et des grosses machines compliqu\u00e9es.<\/p>\n<p>L&rsquo;un des exercices de musculation les plus simples pour la course \u00e0 pied est la squat ou la flexion en version fran\u00e7aise. Si vous ne connaissez pas, c&rsquo;est tr\u00e8s simple : il faut descendre sur vos jambes en les fl\u00e9chissant. Pas besoin d&rsquo;halt\u00e8res ou de grosses barres en fer, le poids de votre corps suffit (apr\u00e8s si vous d\u00e9sirez augmenter la charge c&rsquo;est toujours possible.<\/p>\n<p>Mais attention ce geste simple doit \u00eatre fait rigoureusement, il faut faire attention \u00e0 plusieurs points :<\/p>\n<ul>\n<li>Garder le dos droit et la t\u00eate dans le prolongement du dos.<\/li>\n<li>Compenser la descente en montant les bras pour finir dans une position horizontale.<\/li>\n<li>Fixer les pieds et les genoux au maximum (la verticale des genoux ne doit pas d\u00e9passer l&rsquo;avant des pieds).<\/li>\n<\/ul>\n<p>Il faut faire au minimum une quinzaine de r\u00e9p\u00e9titions \u00e0 la suite et faire au moins 3 s\u00e9ries.\u00a0Ensuite essayer d&rsquo;augmenter les r\u00e9p\u00e9titions et le nombre de s\u00e9rie.<\/p>\n<p>Il faut avouer que ce n&rsquo;est pas l&rsquo;exercice le plus marrant mais il est terriblement efficace.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/squat-course-a-pied-52768.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/12\/squat-course-a-pied-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/12\/squat-course-a-pied-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/12\/squat-course-a-pied-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Musculation ou pas de musculation, l\u00e0 est la question. Forc\u00e9ment en course \u00e0 pied, ce qu&rsquo;on aime c&rsquo;est courir au grand air, voir des paysages, sortir dehors,&#8230; Mais comme dans tous les sports pour s&rsquo;am\u00e9liorer, il faut passer par des phases d&rsquo;entrainement qui ne sont pas toujours tr\u00e8s agr\u00e9able comme les \u00e9ducatifs. La musculation est [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":52774,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Squat et course \u00e0 pied<\/title>\n<meta name=\"description\" content=\"Musculation ou pas de musculation, l\u00e0 est la question. 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