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Programme de renforcement musculaire de base

Le renforcement est excellent pour la course. En effet, faire du renforcement musculaire sur une base régulière aide à prévenir les blessures et à améliorer les performances.

Les premières questions qu’on se pose quand on envisage de faire du renforcement musculaire c’est :

  • Quand?
  • Quoi?
  • Comment?
  • Où?
Photo by Meghan Holmes on Unsplash

QUAND FAIRE DU RENFORCEMENT MUSCULAIRE ?

La réponse est assez simple : quand vous avez le temps. D’un point de vue strictement sportif, l’idéal serait de faire votre renforcement musculaire lors de vos journées de repos ou lors des journées où votre entraînement est allégé. Règle générale, il faut donc éviter le renforcement musculaire après une longue sortie ou un entraînement par intervalles très intense.

Par contre, d’un point de vue pratique, je trouve que c’est souvent plus facile de faire du renforcement musculaire au retour d’un entraînement qui n’a pas été trop exténuant. Vous êtes déjà échauffé, déjà habillé pour faire de l’activité physique, c’est idéal.

Au niveau du nombre de séances par semaine, il pourrait varier de 1 à 3 séances, en fonction de votre niveau de condition physique.

QUOI FAIRE ?

Comme en général, on ne veut pas trop prendre de temps pour faire du renforcement, il faut se concentrer sur les exercices les plus complets possibles afin de travailler le corps de façon équilibrée. Voici les 5 exercices que je considère être les exercices de base pour les coureurs :

  • Les squats
  • Les fentes
  • Les push-ups (ou pompes)
  • La tirade
  • La planche

Pour débuter, je suggère souvent un entraînement en circuit : 30 secondes par exercice, sans pause. Le circuit nécessite donc 2 minutes 30 secondes.

Pour les intermédiaires, vous pouvez monter à un circuit de 1 minute par exercice et les plus avancés peuvent faire 2 circuits de 1 minute par exercice.

Évidemment, l’idéal est de consulter un kinésiologue si vous désirez obtenir un plan adapté pour vous.

COMMENT FAIRE LES DIFFERENTS EXERCICES ?

Voici des vidéos que nous avons récemment tourné pour vous montrer la technique à utiliser pour les différents exercices :

Squat :

Fente :

Push-up :

Tirade :

Pour la tirade, au lieu de la faire comme sur la vidéo ci-bas, vous pourriez aussi utiliser un TRX ou un TRX Maison.

OU FAIRE DU RENFORCEMENT MUSCULAIRE ?

Évidemment, si vous êtes abonné à une salle d’entraînement, c’est probablement l’endroit idéal pour faire du renforcement musculaire.

Par contre, la séance proposée ci-haut peut facilement s’exécuter à la maison. Pas besoin d’être un expert ou de matériel spécial pour s’entraîner!

Si jamais vous cherchez une façon d’ajouter de la variété dans votre renforcement, quelques poids et un tapis pour l’entraînement pourraient rendre le tout plus agréable.

Vous, faites-vous régulièrement de la musculation? Pour quelles raisons? Quels sont vos exercices préférés?

Bon entraînement!

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