{"id":36382,"date":"2022-10-23T07:18:00","date_gmt":"2022-10-23T07:18:00","guid":{"rendered":"https:\/\/goliaz.com\/?p=36382"},"modified":"2024-11-19T18:33:17","modified_gmt":"2024-11-19T18:33:17","slug":"benefices-des-exercices-isometriques","status":"publish","type":"post","link":"https:\/\/goliaz.com\/fr\/benefices-des-exercices-isometriques\/","title":{"rendered":"Les b\u00e9n\u00e9fices des exercices isom\u00e9triques"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"36382\" class=\"elementor elementor-36382\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48c3564 e-flex e-con-boxed e-con e-parent\" data-id=\"48c3564\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-027dbfe e-con-full e-flex e-con e-child\" data-id=\"027dbfe\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78e6b2a elementor-widget elementor-widget-heading\" data-id=\"78e6b2a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Les b\u00e9n\u00e9fices des exercices isom\u00e9triques<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0642a4c e-con-full e-flex e-con e-child\" data-id=\"0642a4c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-dbdbcc8 elementor-widget elementor-widget-image\" data-id=\"dbdbcc8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises.jpg\" class=\"attachment-full size-full wp-image-36401\" alt=\"Benefits of isometric exercises like Wall Sit\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises.jpg 800w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises-300x200.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises-768x512.jpg 768w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises-18x12.jpg 18w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/10\/isometric_exercises-600x400.jpg 600w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Ils te font gagner en force sans bouger, mais te font tout de m\u00eame transpirer. Et ils ont des pouvoirs magiques : ils peuvent ralentir le temps ! Sais-tu qui ils sont ?<\/strong><\/p><p><span style=\"font-weight: 400;\">Les exercices isom\u00e9triques ! Wall Sit, Plank ou V-Hold sont quelques-uns des repr\u00e9sentants les plus connus de cette famille de \u00abmouvements\u00bb. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9769abd elementor-widget elementor-widget-heading\" data-id=\"9769abd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Qu'est-ce qu'un exercice isom\u00e9trique ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b76f8f3 elementor-widget elementor-widget-text-editor\" data-id=\"b76f8f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Le mot \u00abisom\u00e9trique\u00bb vient du grec \u00abisos\u00bb (\u00e9gal) et \u00abmetria\u00bb (mesure). Cela signifie que tu contractes un certain muscle ou groupe de muscles pour maintenir une position, de sorte que tes muscles ne changent pas de longueur. C'est diff\u00e9rent des sch\u00e9mas de mouvement que nous utilisons g\u00e9n\u00e9ralement dans l'entra\u00eenement en force : mouvements concentriques (tension sur un muscle qui se raccourcit) ou mouvements excentriques (tension sur un muscle qui s'allonge).<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80d5017 elementor-widget elementor-widget-heading\" data-id=\"80d5017\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Ce que les exercices isom\u00e9triques ne peuvent pas faire<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90ba862 elementor-widget elementor-widget-text-editor\" data-id=\"90ba862\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Ils ont bien s\u00fbr quelques inconv\u00e9nients : tu ne feras que renforcer le muscle pour cette position particuli\u00e8re par opposition \u00e0 toute l'amplitude de mouvement lorsque tu effectues des exercices dynamiques. Les exercices isom\u00e9triques ne te permettent pas non plus de te d\u00e9placer plus rapidement ou de mani\u00e8re plus dynamique. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-af4c71e elementor-widget elementor-widget-heading\" data-id=\"af4c71e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Les b\u00e9n\u00e9fices des exercices isom\u00e9triques\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc2e2e8 elementor-widget elementor-widget-text-editor\" data-id=\"bc2e2e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<dl><dt>R\u00e9tablissement apr\u00e8s blessure<\/dt><dd>Comme tu ne bouges pas, les Holds comme la position de planche sont assez s\u00fbrs et peuvent \u00eatre d'une grande aide pour retrouver un peu de force et de stabilit\u00e9 articulaire lorsque suite \u00e0 une blessure.<\/dd><dt>R\u00e9duction de la tension art\u00e9rielle<\/dt><dd>Encore plus que l'entra\u00eenement a\u00e9robie ou de r\u00e9sistance, l'entra\u00eenement isom\u00e9trique a montr\u00e9 qu'il r\u00e9duisait la <a href=\"https:\/\/www.nature.com\/articles\/s41440-021-00720-3\">tension art\u00e9rielle<\/a>.<\/dd><dt>Endurance musculaire<\/dt><dd>Comme tu entra\u00eenes tes muscles \u00e0 rester contract\u00e9s pendant longtemps, les exercices isom\u00e9triques peuvent \u00eatre une excellente pr\u00e9paration pour des mouvements qui sont encore trop durs pour toi. Par exemple le Pushup Hold et Plank, pour les Pushups, ou encore les diff\u00e9rentes positions de Pullups font travailler les muscles de tes bras.<\/dd><dt>Stabilit\u00e9<\/dt><dd>En parlant de faire des Pushup Planks pour am\u00e9liorer tes Pushups, cela n'a pas seulement un effet sur tes bras, mais aussi sur tes muscles abdominaux, de sorte que tu peux maintenir une technique propre avec un torse droit plus longtemps.<\/dd><dt>Connexions cerveau-muscle<\/dt><dd>Dans un groupe musculaire sp\u00e9cifique, pour maintenir la position statique, plusieurs muscles et leurs motoneurones correspondants doivent se coordonner afin de soutenir la contraction musculaire n\u00e9cessaire. C'est pourquoi l'exercice isom\u00e9trique r\u00e9gulier entra\u00eene le cerveau, les nerfs et diff\u00e9rents groupes musculaires \u00e0 travailler comme une unit\u00e9.<\/dd><\/dl>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7838ab elementor-widget elementor-widget-text-editor\" data-id=\"e7838ab\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Chez Goliaz, tu peux trouver l'entra\u00eenement isom\u00e9trique dans tous nos modules : au poids de corps ou avec poids, depuis le <a title=\"LE MODULE FORCE\" href=\"https:\/\/goliaz.com\/fr\/tutoriel-force\/\">module force<\/a> o\u00f9 tu peux travailler sur un seul exercice, au fil de nos <a title=\"LE MODULE WORKOUT\" href=\"https:\/\/goliaz.com\/fr\/tutoriel-workouts\/\">workout<\/a>, ainsi que de nos <a title=\"LE MODULE AUDIO\" href=\"https:\/\/goliaz.com\/fr\/tutoriel-audios\/\">audios<\/a>.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf14ca elementor-widget elementor-widget-spacer\" data-id=\"2bf14ca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fdd5858 elementor-widget elementor-widget-spacer\" data-id=\"fdd5858\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Que sont les exercices isom\u00e9triques et comment peux-tu les utiliser pour am\u00e9liorer tes comp\u00e9tences et ton endurance musculaire ?<\/p>","protected":false},"author":7,"featured_media":36401,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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