[{"data":1,"prerenderedAt":4281},["ShallowReactive",2],{"lexique-cat-fr-anatomy":3},[4,819,1037,1386,1631,1947,2193,2399,2635,2955,3229,3496,3780,4037],{"id":5,"title":6,"author":7,"body":8,"category":806,"description":807,"extension":808,"faq":809,"lang":810,"lead":809,"letter":811,"meta":812,"navigation":813,"path":814,"ref":14,"related":809,"resources":809,"seo":815,"sources":809,"stem":816,"updated":817,"__hash__":818},"lexique/lexique/fr/abduction.md","Abduction","Ekklo",{"type":9,"value":10,"toc":774},"minimark",[11,15,20,32,35,38,45,48,52,56,62,68,78,83,94,100,102,106,111,115,126,130,144,150,152,156,161,166,172,174,178,180,182,184,186,188,265,267,271,275,278,289,293,296,307,311,314,325,327,331,335,337,342,347,367,372,389,391,395,401,415,420,436,438,442,446,449,454,468,472,475,479,490,492,496,500,507,514,518,523,528,532,537,542,546,551,556,558,562,566,571,579,584,587,591,597,602,613,615,619,622,689,693,755,757,761,766,768],[12,13,6],"h1",{"id":14},"abduction",[16,17,19],"h3",{"id":18},"définition","Définition",[21,22,23,24,27,28,31],"p",{},"L'",[25,26,14],"strong",{}," est un mouvement qui consiste à ",[25,29,30],{},"éloigner un membre de l'axe central du corps"," (ligne médiane). C'est le mouvement opposé à l'adduction.",[21,33,34],{},"En musculation, les mouvements d'abduction sont essentiels pour développer les muscles stabilisateurs, particulièrement au niveau des épaules et des hanches.",[36,37],"blockquote",{},[21,39,40,41,44],{},"💡 ",[25,42,43],{},"Exemple concret"," : Lorsque vous levez votre bras sur le côté pour l'éloigner de votre corps (comme un élévation latérale), vous effectuez une abduction de l'épaule.",[46,47],"hr",{},[16,49,51],{"id":50},"principales-zones-dabduction","Principales zones d'abduction",[16,53,55],{"id":54},"abduction-de-lépaule","Abduction de l'épaule",[21,57,58,61],{},[25,59,60],{},"Mouvement"," : Lever le bras sur le côté, s'éloignant du tronc",[21,63,64,67],{},[25,65,66],{},"Muscles principaux"," :",[69,70,71,75],"ul",{},[72,73,74],"li",{},"Deltoïde moyen (portion latérale)",[72,76,77],{},"Supra-épineux (coiffe des rotateurs)",[21,79,80,67],{},[25,81,82],{},"Exercices clés",[69,84,85,88,91],{},[72,86,87],{},"Élévation latérale (lateral raise)",[72,89,90],{},"Développé militaire (portion du mouvement)",[72,92,93],{},"Face pull (abduction horizontale)",[21,95,96,99],{},[25,97,98],{},"Amplitude"," : De 0° (bras le long du corps) à environ 180° (bras au-dessus de la tête)",[46,101],{},[16,103,105],{"id":104},"abduction-de-la-hanche","Abduction de la hanche",[21,107,108,110],{},[25,109,60],{}," : Écarter la jambe sur le côté, s'éloignant de l'axe central",[21,112,113,67],{},[25,114,66],{},[69,116,117,120,123],{},[72,118,119],{},"Moyen fessier",[72,121,122],{},"Petit fessier",[72,124,125],{},"Tenseur du fascia lata (TFL)",[21,127,128,67],{},[25,129,82],{},[69,131,132,135,138,141],{},[72,133,134],{},"Abduction à la machine",[72,136,137],{},"Fire hydrant",[72,139,140],{},"Clamshell",[72,142,143],{},"Step lateral avec bande élastique",[21,145,146,149],{},[25,147,148],{},"Importance"," : Essentielle pour la stabilité du bassin et la prévention des blessures",[46,151],{},[16,153,155],{"id":154},"abduction-des-doigts","Abduction des doigts",[21,157,158,160],{},[25,159,60],{}," : Écarter les doigts les uns des autres",[21,162,163,165],{},[25,164,66],{}," : Muscles interosseux",[21,167,168,171],{},[25,169,170],{},"Application"," : Travail de préhension et de force de la main",[46,173],{},[16,175,177],{"id":176},"abduction-vs-adduction","Abduction vs Adduction",[46,179],{},[46,181],{},[46,183],{},[46,185],{},[46,187],{},[189,190,191,206],"table",{},[192,193,194],"thead",{},[195,196,197,201,203],"tr",{},[198,199,200],"th",{},"Aspect",[198,202,6],{},[198,204,205],{},"Adduction",[207,208,209,221,232,243,254],"tbody",{},[195,210,211,215,218],{},[212,213,214],"td",{},"Direction",[212,216,217],{},"Éloignement de l'axe central",[212,219,220],{},"Rapprochement de l'axe central",[195,222,223,226,229],{},[212,224,225],{},"Épaule",[212,227,228],{},"Lever le bras sur le côté",[212,230,231],{},"Ramener le bras le long du corps",[195,233,234,237,240],{},[212,235,236],{},"Hanche",[212,238,239],{},"Écarter la jambe",[212,241,242],{},"Ramener la jambe",[195,244,245,248,251],{},[212,246,247],{},"Muscles épaule",[212,249,250],{},"Deltoïde moyen",[212,252,253],{},"Grand pectoral, grand dorsal",[195,255,256,259,262],{},[212,257,258],{},"Muscles hanche",[212,260,261],{},"Moyen/petit fessier",[212,263,264],{},"Adducteurs",[46,266],{},[16,268,270],{"id":269},"types-dabduction","Types d'abduction",[16,272,274],{"id":273},"_1-abduction-pure-plan-frontal","1. Abduction pure (plan frontal)",[21,276,277],{},"Mouvement strictement latéral, perpendiculaire au corps :",[69,279,280,283,286],{},[72,281,282],{},"Élévation latérale avec haltères",[72,284,285],{},"Abduction de hanche à la machine",[72,287,288],{},"Écartement latéral avec élastique",[16,290,292],{"id":291},"_2-abduction-horizontale-plan-transversal","2. Abduction horizontale (plan transversal)",[21,294,295],{},"Mouvement d'éloignement dans un plan horizontal :",[69,297,298,301,304],{},[72,299,300],{},"Oiseau (reverse fly)",[72,302,303],{},"Face pull",[72,305,306],{},"Écartés sur banc (portion finale)",[16,308,310],{"id":309},"_3-abduction-combinée","3. Abduction combinée",[21,312,313],{},"L'abduction associée à d'autres mouvements :",[69,315,316,319,322],{},[72,317,318],{},"Développé militaire (abduction + extension)",[72,320,321],{},"Squat sumo (abduction + flexion de hanche)",[72,323,324],{},"Fentes latérales (abduction + flexion)",[46,326],{},[16,328,330],{"id":329},"applications-en-musculation","Applications en musculation",[16,332,334],{"id":333},"développement-des-épaules","Développement des épaules",[36,336],{},[21,338,40,339,341],{},[25,340,250],{}," : L'abduction de l'épaule est LE mouvement clé pour développer la largeur des épaules et créer la fameuse forme en \"V\".",[21,343,344,67],{},[25,345,346],{},"Exercices principaux",[69,348,349,355,361],{},[72,350,351,354],{},[25,352,353],{},"Élévation latérale"," : Mouvement d'isolation de l'abduction",[72,356,357,360],{},[25,358,359],{},"Développé militaire"," : Abduction combinée à une extension",[72,362,363,366],{},[25,364,365],{},"Upright row"," : Abduction avec flexion du coude",[21,368,369,67],{},[25,370,371],{},"Conseils techniques",[69,373,374,377,380,383,386],{},[72,375,376],{},"✅ Garder une légère flexion des coudes",[72,378,379],{},"✅ Lever jusqu'à hauteur d'épaule (pas au-dessus au début)",[72,381,382],{},"✅ Contrôler la descente",[72,384,385],{},"❌ Ne pas balancer ou utiliser l'élan",[72,387,388],{},"❌ Ne pas hausser les épaules (trapèzes)",[46,390],{},[16,392,394],{"id":393},"stabilité-et-santé-de-la-hanche","Stabilité et santé de la hanche",[21,396,397,400],{},[25,398,399],{},"Importance du moyen fessier"," :\nLe moyen fessier, principal abducteur de la hanche, est crucial pour :",[69,402,403,406,409,412],{},[72,404,405],{},"Stabiliser le bassin pendant la marche/course",[72,407,408],{},"Prévenir le syndrome de Trendelenburg (affaissement du bassin)",[72,410,411],{},"Réduire les douleurs de genou et de dos",[72,413,414],{},"Améliorer les performances en squat et deadlift",[21,416,417,67],{},[25,418,419],{},"Exercices de renforcement",[69,421,422,425,428,431,433],{},[72,423,424],{},"Abduction à la poulie basse",[72,426,427],{},"Marche latérale avec bande élastique",[72,429,430],{},"Clamshell avec mini-band",[72,432,137],{},[72,434,435],{},"Single-leg deadlift (stabilisation)",[46,437],{},[16,439,441],{"id":440},"abduction-et-prévention-des-blessures","Abduction et prévention des blessures",[16,443,445],{"id":444},"coiffe-des-rotateurs-épaule","Coiffe des rotateurs (épaule)",[21,447,448],{},"⚠️ Le supra-épineux, impliqué dans l'abduction de l'épaule, fait partie de la coiffe des rotateurs. Un travail excessif ou une technique incorrecte peut entraîner des tendinites.",[21,450,451,67],{},[25,452,453],{},"Prévention",[69,455,456,459,462,465],{},[72,457,458],{},"Échauffer correctement avant les mouvements d'abduction",[72,460,461],{},"Ne pas soulever trop lourd trop vite",[72,463,464],{},"Respecter l'amplitude naturelle (pas au-delà de 90° sans rotation externe)",[72,466,467],{},"Inclure du travail de rotation externe",[16,469,471],{"id":470},"syndrome-de-la-bandelette-ilio-tibiale","Syndrome de la bandelette ilio-tibiale",[21,473,474],{},"Un déséquilibre entre abducteurs faibles et adducteurs forts peut contribuer au syndrome de la bandelette ilio-tibiale.",[21,476,477,67],{},[25,478,453],{},[69,480,481,484,487],{},[72,482,483],{},"Renforcer régulièrement les abducteurs de hanche",[72,485,486],{},"Étirer les adducteurs",[72,488,489],{},"Travailler la mobilité de hanche",[46,491],{},[16,493,495],{"id":494},"erreurs-courantes","Erreurs courantes",[16,497,499],{"id":498},"_1-amplitude-excessive","1. Amplitude excessive",[21,501,502,503,506],{},"❌ ",[25,504,505],{},"Erreur:"," Monter le bras au-delà de 90° avec une rotation interne",[21,508,509,510,513],{},"✅ ",[25,511,512],{},"Correction:"," S'arrêter à hauteur d'épaule ou effectuer une légère rotation externe pour aller plus haut",[16,515,517],{"id":516},"_2-utilisation-de-lélan","2. Utilisation de l'élan",[21,519,502,520,522],{},[25,521,505],{}," Balancer le corps pour soulever plus lourd",[21,524,509,525,527],{},[25,526,512],{}," Réduire la charge et exécuter le mouvement de façon contrôlée",[16,529,531],{"id":530},"_3-compensation-par-les-trapèzes","3. Compensation par les trapèzes",[21,533,502,534,536],{},[25,535,505],{}," Hausser les épaules pendant l'élévation latérale",[21,538,509,539,541],{},[25,540,512],{}," Garder les trapèzes détendus, imaginer \"verser de l'eau\" avec les haltères",[16,543,545],{"id":544},"_4-négliger-le-travail-dabduction-de-hanche","4. Négliger le travail d'abduction de hanche",[21,547,502,548,550],{},[25,549,505],{}," Se concentrer uniquement sur les grands mouvements (squat, deadlift)",[21,552,509,553,555],{},[25,554,512],{}," Inclure des exercices spécifiques d'abduction pour les fessiers moyens",[46,557],{},[16,559,561],{"id":560},"programmation-de-labduction","Programmation de l'abduction",[16,563,565],{"id":564},"pour-les-épaules","Pour les épaules",[21,567,568,67],{},[25,569,570],{},"Volume recommandé",[69,572,573,576],{},[72,574,575],{},"8-12 séries par semaine pour les deltoïdes moyens",[72,577,578],{},"2-3 exercices d'abduction par semaine",[21,580,581,67],{},[25,582,583],{},"Exemple de progression",[21,585,586],{},"Débutant : 3 × 12-15 élévations latérales (léger)\nIntermédiaire : 4 × 10-12 élévations latérales + 3 × 12 face pull\nAvancé : 5 × 8-12 élévations latérales + 4 × 10 upright row + 3 × 15 face pull",[16,588,590],{"id":589},"pour-les-hanches","Pour les hanches",[21,592,593,596],{},[25,594,595],{},"Fréquence"," : 2-3 fois par semaine",[21,598,599,67],{},[25,600,601],{},"Placement dans la séance",[69,603,604,607,610],{},[72,605,606],{},"En échauffement : Activation des fessiers moyens",[72,608,609],{},"En exercice principal : Renforcement spécifique",[72,611,612],{},"En finisher : Fatigue ciblée avec élastiques",[46,614],{},[16,616,618],{"id":617},"variations-dexercices-dabduction","Variations d'exercices d'abduction",[16,620,225],{"id":621},"épaule",[189,623,624,637],{},[192,625,626],{},[195,627,628,631,634],{},[198,629,630],{},"Exercice",[198,632,633],{},"Difficulté",[198,635,636],{},"Équipement",[207,638,639,650,661,671,680],{},[195,640,641,644,647],{},[212,642,643],{},"Élévation latérale haltères",[212,645,646],{},"⭐⭐",[212,648,649],{},"Haltères",[195,651,652,655,658],{},[212,653,654],{},"Élévation latérale câble",[212,656,657],{},"⭐⭐⭐",[212,659,660],{},"Poulie",[195,662,663,666,668],{},[212,664,665],{},"Élévation latérale unilatérale",[212,667,657],{},[212,669,670],{},"Haltère ou câble",[195,672,673,675,677],{},[212,674,303],{},[212,676,646],{},[212,678,679],{},"Poulie/élastique",[195,681,682,685,687],{},[212,683,684],{},"Oiseau avec haltères",[212,686,646],{},[212,688,649],{},[21,690,691],{},[25,692,236],{},[189,694,695,705],{},[192,696,697],{},[195,698,699,701,703],{},[198,700,630],{},[198,702,633],{},[198,704,636],{},[207,706,707,718,727,736,745],{},[195,708,709,712,715],{},[212,710,711],{},"Abduction machine",[212,713,714],{},"⭐",[212,716,717],{},"Machine",[195,719,720,722,724],{},[212,721,137],{},[212,723,714],{},[212,725,726],{},"Poids du corps",[195,728,729,731,733],{},[212,730,140],{},[212,732,714],{},[212,734,735],{},"Mini-band",[195,737,738,741,743],{},[212,739,740],{},"Marche latérale",[212,742,646],{},[212,744,735],{},[195,746,747,750,752],{},[212,748,749],{},"Abduction câble debout",[212,751,657],{},[212,753,754],{},"Poulie basse",[46,756],{},[16,758,760],{"id":759},"en-résumé","En résumé",[21,762,23,763,765],{},[25,764,14],{}," est un mouvement fondamental qui éloigne un membre de l'axe central du corps. Essentielle pour le développement des deltoïdes moyens (largeur d'épaules) et des fessiers moyens (stabilité du bassin), elle doit être travaillée avec une technique rigoureuse et une progression adaptée pour éviter les blessures et optimiser les résultats.",[36,767],{},[21,769,40,770,773],{},[25,771,772],{},"À retenir"," : L'abduction est le mouvement d'éloignement de l'axe central - \"AB\" pour \"s'éloigner de\" (away from). Un travail régulier d'abduction est crucial pour la stabilité articulaire et la prévention des blessures.",{"title":775,"searchDepth":776,"depth":776,"links":777},"",2,[778,780,781,782,783,784,785,786,787,788,789,790,791,792,793,794,795,796,797,798,799,800,801,802,803,804,805],{"id":18,"depth":779,"text":19},3,{"id":50,"depth":779,"text":51},{"id":54,"depth":779,"text":55},{"id":104,"depth":779,"text":105},{"id":154,"depth":779,"text":155},{"id":176,"depth":779,"text":177},{"id":269,"depth":779,"text":270},{"id":273,"depth":779,"text":274},{"id":291,"depth":779,"text":292},{"id":309,"depth":779,"text":310},{"id":329,"depth":779,"text":330},{"id":333,"depth":779,"text":334},{"id":393,"depth":779,"text":394},{"id":440,"depth":779,"text":441},{"id":444,"depth":779,"text":445},{"id":470,"depth":779,"text":471},{"id":494,"depth":779,"text":495},{"id":498,"depth":779,"text":499},{"id":516,"depth":779,"text":517},{"id":530,"depth":779,"text":531},{"id":544,"depth":779,"text":545},{"id":560,"depth":779,"text":561},{"id":564,"depth":779,"text":565},{"id":589,"depth":779,"text":590},{"id":617,"depth":779,"text":618},{"id":621,"depth":779,"text":225},{"id":759,"depth":779,"text":760},"anatomy","Découvrez ce qu'est l'abduction en musculation, ce mouvement qui éloigne un membre de l'axe central du corps pour développer les muscles stabilisateurs.","md",null,"fr","A",{},true,"/lexique/fr/abduction",{"title":6,"description":807},"lexique/fr/abduction","2026-07-27","UGJUfgIWa7AUOFVlH2POOkow0mSPMiivVKsplb6_VF8",{"id":820,"title":205,"author":7,"body":821,"category":806,"description":1031,"extension":808,"faq":809,"lang":810,"lead":809,"letter":811,"meta":1032,"navigation":813,"path":1033,"ref":825,"related":809,"resources":809,"seo":1034,"sources":809,"stem":1035,"updated":817,"__hash__":1036},"lexique/lexique/fr/adduction.md",{"type":9,"value":822,"toc":1023},[823,826,829,841,843,846,848,852,878,880,884,930,932,936,968,970,973,975,979,982,996,998,1000,1011,1013,1016],[12,824,205],{"id":825},"adduction",[827,828,19],"h4",{"id":18},[21,830,23,831,833,834,837,838,840],{},[25,832,825],{}," est un mouvement anatomique qui ",[25,835,836],{},"rapproche une partie du corps de l'axe médian du corps"," (l'axe vertical imaginaire qui divise le corps en deux moitiés gauche/droite). C'est le mouvement opposé de l'",[25,839,14],{},", qui éloigne une partie de l'axe.",[36,842],{},[21,844,845],{},"💡 Astuce mnémo : \"ADDuction = ADDitionner au corps\". Tu ramènes le membre vers toi.",[46,847],{},[16,849,851],{"id":850},"exemples-dadduction","Exemples d'adduction",[69,853,854,860,866,872],{},[72,855,856,859],{},[25,857,858],{},"Adduction du bras"," : ramener un bras levé contre ton corps",[72,861,862,865],{},[25,863,864],{},"Adduction de la cuisse"," : rapprocher une cuisse de l'autre (serrer un ballon entre les genoux)",[72,867,868,871],{},[25,869,870],{},"Adduction des doigts"," : rapprocher les doigts entre eux",[72,873,874,877],{},[25,875,876],{},"Adduction scapulaire"," : rapprocher les omoplates (mouvement de rowing)",[46,879],{},[16,881,883],{"id":882},"principaux-muscles-adducteurs","Principaux muscles adducteurs",[189,885,886,896],{},[192,887,888],{},[195,889,890,893],{},[198,891,892],{},"Partie du corps",[198,894,895],{},"Adducteurs principaux",[207,897,898,906,914,922],{},[195,899,900,903],{},[212,901,902],{},"Cuisse",[212,904,905],{},"Long adducteur, grand adducteur, court adducteur, gracile, pectiné",[195,907,908,911],{},[212,909,910],{},"Bras",[212,912,913],{},"Grand pectoral, grand dorsal, grand rond",[195,915,916,919],{},[212,917,918],{},"Omoplate",[212,920,921],{},"Trapèze (moyen), rhomboïdes",[195,923,924,927],{},[212,925,926],{},"Doigts",[212,928,929],{},"Interosseux palmaires",[46,931],{},[16,933,935],{"id":934},"exercices-qui-travaillent-ladduction","Exercices qui travaillent l'adduction",[69,937,938,944,950,956,962],{},[72,939,509,940,943],{},[25,941,942],{},"Machine adducteurs"," : travail direct des adducteurs de la cuisse",[72,945,509,946,949],{},[25,947,948],{},"Squat sumo / soulevé sumo"," : forte implication de l'intérieur de cuisse",[72,951,509,952,955],{},[25,953,954],{},"Cable crossover"," : travail de l'adduction du bras (pecs)",[72,957,509,958,961],{},[25,959,960],{},"Tirage poulie haute / tractions"," : adduction de l'épaule",[72,963,509,964,967],{},[25,965,966],{},"Rowing assis poulie"," : adduction scapulaire",[36,969],{},[21,971,972],{},"⚠️ Les adducteurs de la cuisse sont souvent négligés, alors qu'une faiblesse à ce niveau augmente le risque de blessure à l'aine et aux genoux.",[46,974],{},[16,976,978],{"id":977},"adduction-au-quotidien","Adduction au quotidien",[21,980,981],{},"L'adduction est partout :",[69,983,984,987,990,993],{},[72,985,986],{},"Tenir un livre sous le bras",[72,988,989],{},"Croiser les jambes assis",[72,991,992],{},"Fermer les doigts pour saisir un objet",[72,994,995],{},"Maintenir l'équilibre en marchant",[46,997],{},[16,999,495],{"id":494},[69,1001,1002,1005,1008],{},[72,1003,1004],{},"❌ Confondre adduction (vers l'axe) et abduction (loin de l'axe)",[72,1006,1007],{},"❌ Négliger l'entraînement des adducteurs (surtout cuisses)",[72,1009,1010],{},"❌ Ne travailler que \"l'extérieur\" des muscles, ignorer l'intérieur",[46,1012],{},[16,1014,772],{"id":1015},"à-retenir",[21,1017,1018,1019,1022],{},"Adduction = ",[25,1020,1021],{},"mouvement vers l'axe central",". Cruciale pour la stabilité, l'équilibre et la force du core. Ne néglige pas le travail des adducteurs : adducteurs faibles = risque de blessure et performance limitée sur les gros lifts.",{"title":775,"searchDepth":776,"depth":776,"links":1024},[1025,1026,1027,1028,1029,1030],{"id":850,"depth":779,"text":851},{"id":882,"depth":779,"text":883},{"id":934,"depth":779,"text":935},{"id":977,"depth":779,"text":978},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"L'adduction est un mouvement qui rapproche une partie du corps de l'axe central. Opposé de l'abduction.",{},"/lexique/fr/adduction",{"title":205,"description":1031},"lexique/fr/adduction","oD10lSbgs4kuhjdFA9r6DQwbcOR9OnBG_NaC8i49gA8",{"id":1038,"title":1039,"author":7,"body":1040,"category":806,"description":1379,"extension":808,"faq":809,"lang":810,"lead":809,"letter":811,"meta":1380,"navigation":813,"path":1381,"ref":1382,"related":809,"resources":809,"seo":1383,"sources":809,"stem":1384,"updated":817,"__hash__":1385},"lexique/lexique/fr/amplitude-mouvement.md","Amplitude de mouvement (ROM)",{"type":9,"value":1041,"toc":1369},[1042,1045,1047,1057,1060,1062,1065,1067,1071,1074,1100,1102,1106,1177,1179,1183,1190,1193,1229,1231,1235,1238,1270,1272,1276,1283,1286,1293,1295,1299,1331,1333,1337,1354,1356,1358],[12,1043,1039],{"id":1044},"amplitude-de-mouvement-rom",[827,1046,19],{"id":18},[21,1048,23,1049,1052,1053,1056],{},[25,1050,1051],{},"amplitude de mouvement"," (ou ROM, Range of Motion) est ",[25,1054,1055],{},"l'étendue complète du mouvement d'une articulation"," ou d'un exercice, du point de départ au point d'arrivée maximal.",[21,1058,1059],{},"En musculation, travailler en pleine amplitude signifie effectuer chaque répétition sur la totalité du mouvement disponible (descente complète au squat, étirement complet au curl, etc.).",[36,1061],{},[21,1063,1064],{},"💡 Plus l'amplitude est grande, plus le muscle est étiré sous charge. C'est l'étirement sous tension qui crée le plus d'hypertrophie.",[46,1066],{},[16,1068,1070],{"id":1069},"pourquoi-la-pleine-amplitude-est-cruciale","Pourquoi la pleine amplitude est cruciale",[21,1072,1073],{},"4 bénéfices principaux :",[69,1075,1076,1082,1088,1094],{},[72,1077,509,1078,1081],{},[25,1079,1080],{},"Hypertrophie supérieure"," : la science est claire (plus de gains qu'en amplitude partielle)",[72,1083,509,1084,1087],{},[25,1085,1086],{},"Mobilité préservée"," : maintien des amplitudes articulaires",[72,1089,509,1090,1093],{},[25,1091,1092],{},"Recrutement complet du muscle"," : toutes les fibres sont sollicitées",[72,1095,509,1096,1099],{},[25,1097,1098],{},"Transfert fonctionnel"," : meilleure performance dans la vie quotidienne et le sport",[46,1101],{},[16,1103,1105],{"id":1104},"pleine-amplitude-vs-partielle","Pleine amplitude vs partielle",[189,1107,1108,1120],{},[192,1109,1110],{},[195,1111,1112,1114,1117],{},[198,1113,200],{},[198,1115,1116],{},"Pleine amplitude",[198,1118,1119],{},"Partielle",[207,1121,1122,1133,1144,1155,1166],{},[195,1123,1124,1127,1130],{},[212,1125,1126],{},"Hypertrophie",[212,1128,1129],{},"Supérieure",[212,1131,1132],{},"Inférieure",[195,1134,1135,1138,1141],{},[212,1136,1137],{},"Charge maximale",[212,1139,1140],{},"Modérée",[212,1142,1143],{},"Plus élevée",[195,1145,1146,1149,1152],{},[212,1147,1148],{},"Durée sous tension",[212,1150,1151],{},"Plus longue",[212,1153,1154],{},"Plus courte",[195,1156,1157,1160,1163],{},[212,1158,1159],{},"Mobilité",[212,1161,1162],{},"Préservée",[212,1164,1165],{},"Risque de raideur",[195,1167,1168,1171,1174],{},[212,1169,1170],{},"Risque blessure",[212,1172,1173],{},"Faible si maîtrisée",[212,1175,1176],{},"Variable",[46,1178],{},[16,1180,1182],{"id":1181},"le-rôle-de-létirement-sous-charge","Le rôle de l'étirement sous charge",[21,1184,1185,1186,1189],{},"La science a démontré qu'",[25,1187,1188],{},"étirer un muscle en charge maximise l'hypertrophie",". Plus l'étirement final est important, plus le stimulus de croissance est élevé.",[21,1191,1192],{},"Exemples d'exercices à fort étirement :",[69,1194,1195,1202,1209,1216,1222],{},[72,1196,1197,1198,1201],{},"🦵 ",[25,1199,1200],{},"Squat profond"," : étire fessiers et quadriceps",[72,1203,1204,1205,1208],{},"💪 ",[25,1206,1207],{},"Curl incliné"," : étire le biceps long",[72,1210,1211,1212,1215],{},"🏋️ ",[25,1213,1214],{},"Développé couché"," : étire les pectoraux en bas",[72,1217,1197,1218,1221],{},[25,1219,1220],{},"Romanian Deadlift"," : étire les ischios",[72,1223,1224,1225,1228],{},"🤸 ",[25,1226,1227],{},"Pullover"," : étire les dorsaux et pectoraux",[46,1230],{},[16,1232,1234],{"id":1233},"quand-utiliser-lamplitude-partielle","Quand utiliser l'amplitude partielle ?",[21,1236,1237],{},"Bien que la pleine amplitude soit la règle, certains cas justifient le partiel :",[69,1239,1240,1246,1252,1258,1264],{},[72,1241,509,1242,1245],{},[25,1243,1244],{},"Surcharge sur portion forte"," : ex. partial squat avec charge supra-maximale",[72,1247,509,1248,1251],{},[25,1249,1250],{},"Travail spécifique d'une portion faible"," : ex. 21s curl biceps",[72,1253,509,1254,1257],{},[25,1255,1256],{},"Mobilité limitée"," : adapter temporairement avant de regagner l'amplitude",[72,1259,509,1260,1263],{},[25,1261,1262],{},"Rééducation"," : éviter une zone douloureuse",[72,1265,509,1266,1269],{},[25,1267,1268],{},"Lengthened partials"," : reps partielles dans la portion étirée (très efficace)",[46,1271],{},[16,1273,1275],{"id":1274},"lengthened-partials-la-nouvelle-science","Lengthened partials : la nouvelle science",[21,1277,1278,1279,1282],{},"Concept récent : faire ses dernières reps ",[25,1280,1281],{},"uniquement dans la moitié étirée"," du mouvement.",[21,1284,1285],{},"Exemple : sur un curl biceps, après ta dernière rep complète, fais 3-5 reps en allant seulement de bras tendus à mi-hauteur.",[21,1287,1288,1289,1292],{},"Études récentes (Maeo 2022, Wolf 2023) : les lengthened partials produisent ",[25,1290,1291],{},"autant ou plus d'hypertrophie"," que les reps complètes, à volume équivalent.",[46,1294],{},[16,1296,1298],{"id":1297},"comment-développer-ton-amplitude","Comment développer ton amplitude",[69,1300,1301,1307,1313,1319,1325],{},[72,1302,509,1303,1306],{},[25,1304,1305],{},"Travaille la mobilité"," 10-15 min par jour (hanches, chevilles, épaules)",[72,1308,509,1309,1312],{},[25,1310,1311],{},"Utilise des charges adaptées"," qui te permettent la pleine amplitude",[72,1314,509,1315,1318],{},[25,1316,1317],{},"Pause en bas du mouvement"," 1-2 secondes pour valider l'amplitude",[72,1320,509,1321,1324],{},[25,1322,1323],{},"Filme-toi"," pour vérifier l'amplitude réelle",[72,1326,509,1327,1330],{},[25,1328,1329],{},"Exercices d'étirement chargés"," : squat profond, RDL, curl incliné",[46,1332],{},[16,1334,1336],{"id":1335},"erreurs-fréquentes","Erreurs fréquentes",[69,1338,1339,1342,1345,1348,1351],{},[72,1340,1341],{},"❌ Tricher l'amplitude pour soulever plus lourd",[72,1343,1344],{},"❌ Faire des squats à mi-hauteur en pensant que \"c'est suffisant\"",[72,1346,1347],{},"❌ Ne pas étirer en bas (laisser le rebond)",[72,1349,1350],{},"❌ Confondre fatigue et incapacité (souvent la mobilité manque)",[72,1352,1353],{},"❌ Penser que partiel = inutile (les lengthened partials sont excellents)",[46,1355],{},[16,1357,772],{"id":1015},[21,1359,1360,1361,1364,1365,1368],{},"La pleine amplitude est ",[25,1362,1363],{},"la règle d'or pour l'hypertrophie et la longévité",". ",[25,1366,1367],{},"L'étirement sous charge maximise les gains musculaires",". Travaille en amplitude complète sur 90% de tes exercices, ajoute des partiels en fin de série pour intensifier (lengthened partials). Mobilité + amplitude = ton muscle plus fort, plus longtemps.",{"title":775,"searchDepth":776,"depth":776,"links":1370},[1371,1372,1373,1374,1375,1376,1377,1378],{"id":1069,"depth":779,"text":1070},{"id":1104,"depth":779,"text":1105},{"id":1181,"depth":779,"text":1182},{"id":1233,"depth":779,"text":1234},{"id":1274,"depth":779,"text":1275},{"id":1297,"depth":779,"text":1298},{"id":1335,"depth":779,"text":1336},{"id":1015,"depth":779,"text":772},"L'amplitude de mouvement (ROM - Range of Motion) est l'étendue complète du mouvement d'une articulation. Une amplitude complète optimise gains force et hypertrophie.",{},"/lexique/fr/amplitude-mouvement","range-of-motion-rom",{"title":1039,"description":1379},"lexique/fr/amplitude-mouvement","aqzvwBH-5VLKRMJmZbY-9b5gOTAbgGdlmYYH4R9oe4A",{"id":1387,"title":1388,"author":7,"body":1389,"category":806,"description":1624,"extension":808,"faq":809,"lang":810,"lead":809,"letter":1625,"meta":1626,"navigation":813,"path":1627,"ref":1393,"related":809,"resources":809,"seo":1628,"sources":809,"stem":1629,"updated":817,"__hash__":1630},"lexique/lexique/fr/extension.md","Extension",{"type":9,"value":1390,"toc":1616},[1391,1394,1396,1408,1410,1413,1415,1419,1451,1453,1457,1509,1511,1515,1519,1524,1528,1533,1537,1542,1545,1550,1552,1556,1559,1578,1580,1583,1585,1587,1601,1603,1605],[12,1392,1388],{"id":1393},"extension",[827,1395,19],{"id":18},[21,1397,23,1398,833,1400,1403,1404,1407],{},[25,1399,1393],{},[25,1401,1402],{},"augmente l'angle entre deux segments du corps au niveau d'une articulation",". C'est l'inverse de la ",[25,1405,1406],{},"flexion",", qui diminue cet angle.",[36,1409],{},[21,1411,1412],{},"💡 Astuce simple : extension = \"étendre\" le membre (le rendre droit). Flexion = \"le replier\".",[46,1414],{},[16,1416,1418],{"id":1417},"exemples-dextension","Exemples d'extension",[69,1420,1421,1427,1433,1439,1445],{},[72,1422,1423,1426],{},[25,1424,1425],{},"Extension du genou"," : tendre la jambe (leg extension à la machine)",[72,1428,1429,1432],{},[25,1430,1431],{},"Extension du coude"," : poussée des triceps (verrouillage en développé couché)",[72,1434,1435,1438],{},[25,1436,1437],{},"Extension de la hanche"," : pousser la jambe en arrière (hip thrust, soulevé de terre)",[72,1440,1441,1444],{},[25,1442,1443],{},"Extension de la colonne"," : cambrer le dos (back extension)",[72,1446,1447,1450],{},[25,1448,1449],{},"Extension du poignet"," : plier la main vers l'arrière",[46,1452],{},[16,1454,1456],{"id":1455},"principaux-muscles-extenseurs","Principaux muscles extenseurs",[189,1458,1459,1469],{},[192,1460,1461],{},[195,1462,1463,1466],{},[198,1464,1465],{},"Articulation",[198,1467,1468],{},"Extenseurs principaux",[207,1470,1471,1479,1486,1494,1502],{},[195,1472,1473,1476],{},[212,1474,1475],{},"Genou",[212,1477,1478],{},"Quadriceps",[195,1480,1481,1483],{},[212,1482,236],{},[212,1484,1485],{},"Fessiers, ischio-jambiers",[195,1487,1488,1491],{},[212,1489,1490],{},"Coude",[212,1492,1493],{},"Triceps brachial",[195,1495,1496,1499],{},[212,1497,1498],{},"Colonne",[212,1500,1501],{},"Érecteurs du rachis, multifides",[195,1503,1504,1506],{},[212,1505,225],{},[212,1507,1508],{},"Deltoïde postérieur, grand dorsal",[46,1510],{},[16,1512,1514],{"id":1513},"meilleurs-exercices-pour-les-extenseurs","Meilleurs exercices pour les extenseurs",[827,1516,1518],{"id":1517},"extension-du-genou-quadris","Extension du genou (quadris)",[69,1520,1521],{},[72,1522,1523],{},"✅ Squat, leg press, leg extension, fentes",[827,1525,1527],{"id":1526},"extension-de-hanche-fessiers-ischios","Extension de hanche (fessiers / ischios)",[69,1529,1530],{},[72,1531,1532],{},"✅ Hip thrust, soulevé de terre, soulevé roumain, glute bridge",[827,1534,1536],{"id":1535},"extension-du-coude-triceps","Extension du coude (triceps)",[69,1538,1539],{},[72,1540,1541],{},"✅ Développé couché, dips, skull crusher, pushdown",[827,1543,1443],{"id":1544},"extension-de-la-colonne",[69,1546,1547],{},[72,1548,1549],{},"✅ Back extension, good morning, soulevé de terre",[46,1551],{},[16,1553,1555],{"id":1554},"extension-et-performance-athlétique","Extension et performance athlétique",[21,1557,1558],{},"La plupart des mouvements explosifs reposent sur l'extension :",[69,1560,1561,1567,1573],{},[72,1562,1563,1566],{},[25,1564,1565],{},"Triple extension"," : extension simultanée hanche + genou + cheville. Base de tout saut, sprint, mouvement olympique.",[72,1568,1569,1572],{},[25,1570,1571],{},"Extension de hanche"," = vitesse de sprint, hauteur de saut",[72,1574,1575,1577],{},[25,1576,1443],{}," = force de levée et stabilité du core",[36,1579],{},[21,1581,1582],{},"⚠️ L'hyperextension (aller au-delà de l'amplitude normale) est risquée pour la colonne et peut causer des blessures (disque lombaire, facettes).",[46,1584],{},[16,1586,495],{"id":494},[69,1588,1589,1592,1595,1598],{},[72,1590,1591],{},"❌ Confondre extension (ouvrir l'angle) et flexion (fermer l'angle)",[72,1593,1594],{},"❌ Forcer l'hyperextension lombaire",[72,1596,1597],{},"❌ Négliger l'extension de hanche (clé de la performance)",[72,1599,1600],{},"❌ Verrouiller les articulations sous charge lourde",[46,1602],{},[16,1604,772],{"id":1015},[21,1606,1607,1608,1611,1612,1615],{},"Extension = ",[25,1609,1610],{},"ouvrir l'angle articulaire",". Essentielle pour la performance explosive, la locomotion et la posture. Travaille volontairement tes extenseurs (quadris, fessiers, triceps, lombaires). ",[25,1613,1614],{},"La triple extension est la base de l'athlétisme",".",{"title":775,"searchDepth":776,"depth":776,"links":1617},[1618,1619,1620,1621,1622,1623],{"id":1417,"depth":779,"text":1418},{"id":1455,"depth":779,"text":1456},{"id":1513,"depth":779,"text":1514},{"id":1554,"depth":779,"text":1555},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"L'extension est le mouvement anatomique qui ouvre l'angle entre deux segments du corps. Opposé de la flexion.","E",{},"/lexique/fr/extension",{"title":1388,"description":1624},"lexique/fr/extension","vHr2LtNWwcN8wu4o5OQIvLfms-ztFnZw1ElmGXgIy8g",{"id":1632,"title":1633,"author":7,"body":1634,"category":806,"description":1939,"extension":808,"faq":809,"lang":810,"lead":809,"letter":1940,"meta":1941,"navigation":813,"path":1942,"ref":1943,"related":809,"resources":809,"seo":1944,"sources":809,"stem":1945,"updated":817,"__hash__":1946},"lexique/lexique/fr/fibres.md","Fibres",{"type":9,"value":1635,"toc":1931},[1636,1639,1641,1655,1657,1660,1662,1666,1669,1701,1703,1707,1799,1805,1807,1811,1843,1845,1849,1855,1878,1880,1884,1888,1899,1903,1917,1919,1921],[12,1637,1633],{"id":1638},"fibres",[827,1640,19],{"id":18},[21,1642,1643,1644,1647,1648,1651,1652,1615],{},"Les ",[25,1645,1646],{},"fibres musculaires"," sont ",[25,1649,1650],{},"les cellules qui composent le muscle squelettique",". Chaque fibre est une longue cellule multinucléée qui se contracte pour produire le mouvement. Un seul muscle contient des milliers à des millions de fibres, regroupées en faisceaux appelés ",[25,1653,1654],{},"fascicules",[36,1656],{},[21,1658,1659],{},"💡 Un humain adulte possède entre 200 et 400 milliards de fibres musculaires, et leur nombre est largement fixé à la naissance.",[46,1661],{},[16,1663,1665],{"id":1664},"structure-dune-fibre","Structure d'une fibre",[21,1667,1668],{},"De l'extérieur vers l'intérieur :",[69,1670,1671,1677,1683,1689,1695],{},[72,1672,1673,1676],{},[25,1674,1675],{},"Sarcolemme"," : membrane externe de la fibre",[72,1678,1679,1682],{},[25,1680,1681],{},"Sarcoplasme"," : cytoplasme contenant les nutriments",[72,1684,1685,1688],{},[25,1686,1687],{},"Myofibrilles"," : les fils contractiles",[72,1690,1691,1694],{},[25,1692,1693],{},"Sarcomères"," : unités contractiles (actine + myosine)",[72,1696,1697,1700],{},[25,1698,1699],{},"Mitochondries"," : centrales énergétiques",[46,1702],{},[16,1704,1706],{"id":1705},"les-2-types-principaux-de-fibres","Les 2 types principaux de fibres",[189,1708,1709,1722],{},[192,1710,1711],{},[195,1712,1713,1716,1719],{},[198,1714,1715],{},"Caractéristique",[198,1717,1718],{},"Type I (lentes)",[198,1720,1721],{},"Type II (rapides)",[207,1723,1724,1735,1746,1756,1766,1777,1788],{},[195,1725,1726,1729,1732],{},[212,1727,1728],{},"Vitesse de contraction",[212,1730,1731],{},"Lente",[212,1733,1734],{},"Rapide",[195,1736,1737,1740,1743],{},[212,1738,1739],{},"Force",[212,1741,1742],{},"Faible",[212,1744,1745],{},"Élevée",[195,1747,1748,1751,1754],{},[212,1749,1750],{},"Endurance",[212,1752,1753],{},"Excellente",[212,1755,1742],{},[195,1757,1758,1760,1763],{},[212,1759,1699],{},[212,1761,1762],{},"Beaucoup",[212,1764,1765],{},"Peu",[195,1767,1768,1771,1774],{},[212,1769,1770],{},"Système énergétique",[212,1772,1773],{},"Aérobie",[212,1775,1776],{},"Anaérobie",[195,1778,1779,1782,1785],{},[212,1780,1781],{},"Couleur",[212,1783,1784],{},"Rouge",[212,1786,1787],{},"Blanche",[195,1789,1790,1793,1796],{},[212,1791,1792],{},"Potentiel hypertrophique",[212,1794,1795],{},"Limité",[212,1797,1798],{},"Élevé",[21,1800,1801,1802,1615],{},"La plupart des muscles contiennent un mélange des deux types. La proportion exacte est largement ",[25,1803,1804],{},"génétique",[46,1806],{},[16,1808,1810],{"id":1809},"proportion-de-fibres-selon-lactivité","Proportion de fibres selon l'activité",[69,1812,1813,1819,1825,1831,1837],{},[72,1814,1815,1818],{},[25,1816,1817],{},"Marathonien"," : 70-90% type I (endurance)",[72,1820,1821,1824],{},[25,1822,1823],{},"Sprinteur 100 m"," : 70-90% type II (explosivité)",[72,1826,1827,1830],{},[25,1828,1829],{},"Population générale"," : 50/50 dans la plupart des muscles",[72,1832,1833,1836],{},[25,1834,1835],{},"Soléaire"," (mollet, muscle postural) : jusqu'à 80% type I",[72,1838,1839,1842],{},[25,1840,1841],{},"Triceps"," : majoritairement type II",[46,1844],{},[16,1846,1848],{"id":1847},"peut-on-changer-son-type-de-fibres","Peut-on changer son type de fibres ?",[21,1850,1851,1852,1615],{},"Réponse partielle : ",[25,1853,1854],{},"OUI, partiellement",[69,1856,1857,1863,1869,1875],{},[72,1858,509,1859,1862],{},[25,1860,1861],{},"Fibres IIb"," peuvent se transformer en IIa (plus d'endurance) avec du cardio",[72,1864,509,1865,1868],{},[25,1866,1867],{},"Fibres IIa"," peuvent revenir à IIb avec du travail explosif",[72,1870,502,1871,1874],{},[25,1872,1873],{},"Conversion type I pur ↔ type II pur"," très limitée",[72,1876,1877],{},"⚠️ La génétique fixe largement ton profil de départ",[46,1879],{},[16,1881,1883],{"id":1882},"comment-développer-les-2-types","Comment développer les 2 types",[827,1885,1887],{"id":1886},"pour-le-type-i-lentes-endurance","Pour le type I (lentes / endurance)",[69,1889,1890,1893,1896],{},[72,1891,1892],{},"Reps élevées (15-30+)",[72,1894,1895],{},"Repos courts (30-60 sec)",[72,1897,1898],{},"Cardio d'endurance",[827,1900,1902],{"id":1901},"pour-le-type-ii-rapides-explosives","Pour le type II (rapides / explosives)",[69,1904,1905,1908,1911,1914],{},[72,1906,1907],{},"Reps lourdes (1-8)",[72,1909,1910],{},"Repos longs (3-5 min)",[72,1912,1913],{},"Pliométrie, sprints",[72,1915,1916],{},"Vitesse de mouvement maximale",[46,1918],{},[16,1920,772],{"id":1015},[21,1922,1923,1924,1927,1928,1615],{},"Les fibres musculaires déterminent ",[25,1925,1926],{},"ton potentiel physique",". Type I dominant en endurance, type II en explosivité. La génétique fixe ton profil de base, mais l'entraînement intelligent optimise tout ce que tu as. ",[25,1929,1930],{},"Travaille les deux types pour être un athlète complet",{"title":775,"searchDepth":776,"depth":776,"links":1932},[1933,1934,1935,1936,1937,1938],{"id":1664,"depth":779,"text":1665},{"id":1705,"depth":779,"text":1706},{"id":1809,"depth":779,"text":1810},{"id":1847,"depth":779,"text":1848},{"id":1882,"depth":779,"text":1883},{"id":1015,"depth":779,"text":772},"Les fibres musculaires sont les cellules qui composent le muscle. Deux types principaux — Type I (lentes) et Type II (rapides) — définissent ton potentiel physique.","F",{},"/lexique/fr/fibres","fibers",{"title":1633,"description":1939},"lexique/fr/fibres","pRo40PWsc4FoZwl5tmpJ3HMky8SG0WTvZ2W7M64IIqQ",{"id":1948,"title":1949,"author":7,"body":1950,"category":806,"description":2186,"extension":808,"faq":809,"lang":810,"lead":809,"letter":1940,"meta":2187,"navigation":813,"path":2188,"ref":2189,"related":809,"resources":809,"seo":2190,"sources":809,"stem":2191,"updated":817,"__hash__":2192},"lexique/lexique/fr/fibres-musculaires-type1.md","Fibres musculaires Type I",{"type":9,"value":1951,"toc":2178},[1952,1955,1957,1967,1969,1972,1974,1978,2020,2022,2026,2085,2087,2091,2123,2125,2129,2132,2146,2148,2150,2164,2166,2168],[12,1953,1949],{"id":1954},"fibres-musculaires-type-i",[827,1956,19],{"id":18},[21,1958,1643,1959,1962,1963,1966],{},[25,1960,1961],{},"fibres Type I"," (ou fibres lentes / \"rouges\") sont des ",[25,1964,1965],{},"fibres musculaires optimisées pour les efforts de faible intensité sur longue durée",". Elles se contractent lentement mais résistent exceptionnellement bien à la fatigue.",[36,1968],{},[21,1970,1971],{},"💡 Le soléaire, les muscles posturaux, et le cœur sont très riches en fibres type I. Elles permettent les efforts prolongés (course, vélo, station debout).",[46,1973],{},[16,1975,1977],{"id":1976},"caractéristiques-des-type-i","Caractéristiques des Type I",[69,1979,1980,1986,1991,1997,2003,2009,2014],{},[72,1981,509,1982,1985],{},[25,1983,1984],{},"Résistance à la fatigue"," : excellente",[72,1987,509,1988,1990],{},[25,1989,1699],{}," : très nombreuses",[72,1992,509,1993,1996],{},[25,1994,1995],{},"Capillarisation"," : dense (beaucoup d'oxygène)",[72,1998,509,1999,2002],{},[25,2000,2001],{},"Énergie"," : aérobie (oxydation des graisses et glucides)",[72,2004,502,2005,2008],{},[25,2006,2007],{},"Production de force"," : modérée",[72,2010,502,2011,2013],{},[25,2012,1728],{}," : lente",[72,2015,502,2016,2019],{},[25,2017,2018],{},"Potentiel d'hypertrophie"," : limité",[46,2021],{},[16,2023,2025],{"id":2024},"type-i-vs-type-ii","Type I vs Type II",[189,2027,2028,2041],{},[192,2029,2030],{},[195,2031,2032,2035,2038],{},[198,2033,2034],{},"Qualité",[198,2036,2037],{},"Type I",[198,2039,2040],{},"Type II",[207,2042,2043,2052,2060,2068,2077],{},[195,2044,2045,2048,2050],{},[212,2046,2047],{},"Vitesse",[212,2049,1731],{},[212,2051,1734],{},[195,2053,2054,2056,2058],{},[212,2055,1739],{},[212,2057,1140],{},[212,2059,1745],{},[195,2061,2062,2064,2066],{},[212,2063,1750],{},[212,2065,1753],{},[212,2067,1742],{},[195,2069,2070,2072,2075],{},[212,2071,1781],{},[212,2073,2074],{},"Rouge (myoglobine)",[212,2076,1787],{},[195,2078,2079,2081,2083],{},[212,2080,1770],{},[212,2082,1773],{},[212,2084,1776],{},[46,2086],{},[16,2088,2090],{"id":2089},"comment-développer-les-type-i","Comment développer les Type I",[69,2092,2093,2099,2105,2111,2117],{},[72,2094,509,2095,2098],{},[25,2096,2097],{},"Reps élevées"," : 15-30+ à faible intensité",[72,2100,509,2101,2104],{},[25,2102,2103],{},"Repos courts"," : 30-60 secondes",[72,2106,509,2107,2110],{},[25,2108,2109],{},"Cardio continu"," : course, vélo, natation longue durée",[72,2112,509,2113,2116],{},[25,2114,2115],{},"Circuits force-endurance"," : séries enchaînées, peu de repos",[72,2118,509,2119,2122],{},[25,2120,2121],{},"Travail postural"," : maintiens, gainage",[46,2124],{},[16,2126,2128],{"id":2127},"pourquoi-entraîner-les-type-i-quand-même","Pourquoi entraîner les Type I quand même ?",[21,2130,2131],{},"Même pour un pratiquant focus esthétique, les Type I comptent :",[69,2133,2134,2137,2140,2143],{},[72,2135,2136],{},"Meilleure récupération entre séries et séances",[72,2138,2139],{},"Posture et stabilité du bas du corps",[72,2141,2142],{},"Santé cardiovasculaire",[72,2144,2145],{},"Certains auteurs pensent qu'elles ont un petit potentiel d'hypertrophie (souvent sous-estimé)",[46,2147],{},[16,2149,495],{"id":494},[69,2151,2152,2155,2158,2161],{},[72,2153,2154],{},"❌ Ignorer les type I si on cherche uniquement l'hypertrophie",[72,2156,2157],{},"❌ Toujours s'entraîner lourd sans endurance",[72,2159,2160],{},"❌ Confondre \"cardio\" et \"endurance musculaire\"",[72,2162,2163],{},"❌ Oublier les muscles posturaux (souvent type I)",[46,2165],{},[16,2167,772],{"id":1015},[21,2169,2170,2171,2174,2175,1615],{},"Les fibres Type I sont ",[25,2172,2173],{},"la base de l'endurance, de la posture et de la récupération",". Même focus force, ne les ignore pas : reps élevées, intensité basse, cardio classique. ",[25,2176,2177],{},"Un athlète complet travaille les deux types",{"title":775,"searchDepth":776,"depth":776,"links":2179},[2180,2181,2182,2183,2184,2185],{"id":1976,"depth":779,"text":1977},{"id":2024,"depth":779,"text":2025},{"id":2089,"depth":779,"text":2090},{"id":2127,"depth":779,"text":2128},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"Les fibres Type I (lentes) sont des fibres musculaires d'endurance. Résistantes à la fatigue, elles soutiennent les efforts prolongés.",{},"/lexique/fr/fibres-musculaires-type1","muscle-fibers-type-i",{"title":1949,"description":2186},"lexique/fr/fibres-musculaires-type1","Pk-Ls8AVzAKzkEYQdnLz74swt5mEYz21ZLp7vEYS9JQ",{"id":2194,"title":2195,"author":7,"body":2196,"category":806,"description":2392,"extension":808,"faq":809,"lang":810,"lead":809,"letter":1940,"meta":2393,"navigation":813,"path":2394,"ref":2395,"related":809,"resources":809,"seo":2396,"sources":809,"stem":2397,"updated":817,"__hash__":2398},"lexique/lexique/fr/fibres-musculaires-type2.md","Fibres musculaires Type II",{"type":9,"value":2197,"toc":2385},[2198,2201,2203,2213,2215,2218,2220,2224,2268,2271,2273,2277,2310,2312,2316,2347,2349,2352,2354,2356,2370,2372,2374],[12,2199,2195],{"id":2200},"fibres-musculaires-type-ii",[827,2202,19],{"id":18},[21,2204,1643,2205,2208,2209,2212],{},[25,2206,2207],{},"fibres Type II"," (ou fibres rapides / \"blanches\") sont des ",[25,2210,2211],{},"fibres musculaires optimisées pour les efforts intenses et brefs",". Elles se contractent rapidement et puissamment, mais fatiguent vite.",[36,2214],{},[21,2216,2217],{},"💡 Le triceps, le biceps, les quadriceps et le gastrocnémien sont typiquement riches en fibres type II. L'inverse des fibres type I (lentes, endurance).",[46,2219],{},[16,2221,2223],{"id":2222},"les-2-sous-types-de-type-ii","Les 2 sous-types de Type II",[189,2225,2226,2240],{},[192,2227,2228],{},[195,2229,2230,2233,2235,2237],{},[198,2231,2232],{},"Sous-type",[198,2234,2047],{},[198,2236,1750],{},[198,2238,2239],{},"Profil",[207,2241,2242,2254],{},[195,2243,2244,2247,2249,2251],{},[212,2245,2246],{},"Type IIa",[212,2248,1734],{},[212,2250,1140],{},[212,2252,2253],{},"Hybride (force + un peu d'endurance)",[195,2255,2256,2259,2262,2265],{},[212,2257,2258],{},"Type IIb (ou IIx)",[212,2260,2261],{},"Très rapide",[212,2263,2264],{},"Très faible",[212,2266,2267],{},"Puissance pure, explosive",[21,2269,2270],{},"Les fibres IIb sont les plus puissantes, mais les plus rapides à fatiguer.",[46,2272],{},[16,2274,2276],{"id":2275},"caractéristiques-des-type-ii","Caractéristiques des Type II",[69,2278,2279,2284,2289,2294,2299,2304],{},[72,2280,509,2281,2283],{},[25,2282,2007],{}," : très élevée",[72,2285,509,2286,2288],{},[25,2287,1728],{}," : rapide à très rapide",[72,2290,509,2291,2293],{},[25,2292,2018],{}," : élevé (gains musculaires visibles)",[72,2295,502,2296,2298],{},[25,2297,1750],{}," : faible",[72,2300,502,2301,2303],{},[25,2302,1699],{}," : peu nombreuses",[72,2305,502,2306,2309],{},[25,2307,2308],{},"Source d'énergie"," : anaérobie (ATP-PC, glycolyse)",[46,2311],{},[16,2313,2315],{"id":2314},"comment-développer-les-type-ii","Comment développer les Type II",[69,2317,2318,2324,2330,2336,2342],{},[72,2319,509,2320,2323],{},[25,2321,2322],{},"Reps lourdes"," : 1-8 reps à 70-90% 1RM",[72,2325,509,2326,2329],{},[25,2327,2328],{},"Repos longs"," : 3-5 minutes",[72,2331,509,2332,2335],{},[25,2333,2334],{},"Mouvements explosifs"," : power cleans, sauts, pliométrie",[72,2337,509,2338,2341],{},[25,2339,2340],{},"Sprints"," : 20-100 m à intensité max",[72,2343,509,2344,2346],{},[25,2345,1916],{}," : même avec charges modérées, intention explosive",[36,2348],{},[21,2350,2351],{},"⚠️ Les fibres type II s'atrophient plus vite avec l'âge et l'inactivité que les type I. Les maintenir demande une stimulation régulière.",[46,2353],{},[16,2355,495],{"id":494},[69,2357,2358,2361,2364,2367],{},[72,2359,2360],{},"❌ Toujours s'entraîner à reps élevées (15+) → ignore les type II",[72,2362,2363],{},"❌ Mouvements lents sans intention explosive",[72,2365,2366],{},"❌ Cardio seul sans muscu (atrophie des type II)",[72,2368,2369],{},"❌ Sauter pliométrie et sprints",[46,2371],{},[16,2373,772],{"id":1015},[21,2375,2376,2377,2380,2381,2384],{},"Les fibres Type II sont ",[25,2378,2379],{},"ton moteur de force, puissance et hypertrophie visible",". Entraîne-les avec charges lourdes, peu de reps, intention explosive. ",[25,2382,2383],{},"Développe-les jeune, maintiens-les avec l'âge"," — ce sont les premières à disparaître avec la sédentarité.",{"title":775,"searchDepth":776,"depth":776,"links":2386},[2387,2388,2389,2390,2391],{"id":2222,"depth":779,"text":2223},{"id":2275,"depth":779,"text":2276},{"id":2314,"depth":779,"text":2315},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"Les fibres Type II (rapides) sont des fibres musculaires optimisées pour les efforts explosifs. Essentielles pour force et puissance.",{},"/lexique/fr/fibres-musculaires-type2","type-ii-muscle-fibers",{"title":2195,"description":2392},"lexique/fr/fibres-musculaires-type2","bNgrRpee767oktmuAiSG8p39d_5eJ5ZJM6VwcT0lNNY",{"id":2400,"title":2401,"author":7,"body":2402,"category":806,"description":2629,"extension":808,"faq":809,"lang":810,"lead":809,"letter":1940,"meta":2630,"navigation":813,"path":2631,"ref":1406,"related":809,"resources":809,"seo":2632,"sources":809,"stem":2633,"updated":817,"__hash__":2634},"lexique/lexique/fr/flexion.md","Flexion",{"type":9,"value":2403,"toc":2621},[2404,2406,2408,2420,2422,2425,2427,2431,2463,2465,2469,2517,2519,2523,2527,2532,2536,2541,2545,2550,2554,2559,2561,2565,2572,2586,2589,2591,2593,2607,2609,2611],[12,2405,2401],{"id":1406},[827,2407,19],{"id":18},[21,2409,2410,2411,833,2413,2416,2417,2419],{},"La ",[25,2412,1406],{},[25,2414,2415],{},"diminue l'angle entre deux segments du corps au niveau d'une articulation",". C'est l'opposé de l'",[25,2418,1393],{},", qui augmente cet angle.",[36,2421],{},[21,2423,2424],{},"💡 Astuce mnémo : flexion = \"plier\" (penser \"flex\" du biceps — tu plies le coude). Extension = \"étendre\".",[46,2426],{},[16,2428,2430],{"id":2429},"exemples-de-flexion","Exemples de flexion",[69,2432,2433,2439,2445,2451,2457],{},[72,2434,2435,2438],{},[25,2436,2437],{},"Flexion du coude"," : curl biceps, le biceps se contracte",[72,2440,2441,2444],{},[25,2442,2443],{},"Flexion du genou"," : leg curl, les ischios s'activent",[72,2446,2447,2450],{},[25,2448,2449],{},"Flexion de la hanche"," : ramener le genou vers la poitrine",[72,2452,2453,2456],{},[25,2454,2455],{},"Flexion de la colonne"," : arrondir vers l'avant (sit-up, crunch)",[72,2458,2459,2462],{},[25,2460,2461],{},"Flexion du poignet"," : plier la main vers l'avant-bras",[46,2464],{},[16,2466,2468],{"id":2467},"principaux-muscles-fléchisseurs","Principaux muscles fléchisseurs",[189,2470,2471,2480],{},[192,2472,2473],{},[195,2474,2475,2477],{},[198,2476,1465],{},[198,2478,2479],{},"Fléchisseurs principaux",[207,2481,2482,2489,2496,2503,2510],{},[195,2483,2484,2486],{},[212,2485,1490],{},[212,2487,2488],{},"Biceps brachial, brachial, brachio-radial",[195,2490,2491,2493],{},[212,2492,1475],{},[212,2494,2495],{},"Ischio-jambiers (biceps fémoral, semi-tendineux, semi-membraneux)",[195,2497,2498,2500],{},[212,2499,236],{},[212,2501,2502],{},"Iliopsoas, droit fémoral",[195,2504,2505,2507],{},[212,2506,1498],{},[212,2508,2509],{},"Grand droit (abdominaux), obliques",[195,2511,2512,2514],{},[212,2513,225],{},[212,2515,2516],{},"Deltoïde antérieur, grand pectoral",[46,2518],{},[16,2520,2522],{"id":2521},"meilleurs-exercices-pour-les-fléchisseurs","Meilleurs exercices pour les fléchisseurs",[827,2524,2526],{"id":2525},"flexion-du-coude-biceps","Flexion du coude (biceps)",[69,2528,2529],{},[72,2530,2531],{},"✅ Curl barre, curl marteau, curl pupitre, traction supination",[827,2533,2535],{"id":2534},"flexion-du-genou-ischios","Flexion du genou (ischios)",[69,2537,2538],{},[72,2539,2540],{},"✅ Leg curl, Nordic curl, glute-ham raise",[827,2542,2544],{"id":2543},"flexion-de-hanche","Flexion de hanche",[69,2546,2547],{},[72,2548,2549],{},"✅ Relevé de jambes suspendu, relevé de genoux, sit-up",[827,2551,2553],{"id":2552},"flexion-de-la-colonne-abdos","Flexion de la colonne (abdos)",[69,2555,2556],{},[72,2557,2558],{},"✅ Crunch, crunch poulie, sit-up",[46,2560],{},[16,2562,2564],{"id":2563},"le-cas-particulier-des-fléchisseurs-de-hanche","Le cas particulier des fléchisseurs de hanche",[21,2566,2567,2568,2571],{},"Les fléchisseurs de hanche (surtout l'iliopsoas) sont ",[25,2569,2570],{},"chroniquement raides"," chez la plupart des gens à cause de la position assise prolongée. Conséquences :",[69,2573,2574,2577,2580,2583],{},[72,2575,2576],{},"❌ Douleurs lombaires",[72,2578,2579],{},"❌ Antéversion du bassin",[72,2581,2582],{},"❌ Fessiers \"endormis\" car les fléchisseurs dominent",[72,2584,2585],{},"❌ Performance réduite en sprint et squat",[21,2587,2588],{},"Solution : étirements réguliers des fléchisseurs de hanche (low lunge, pigeon, etc.).",[46,2590],{},[16,2592,495],{"id":494},[69,2594,2595,2598,2601,2604],{},[72,2596,2597],{},"❌ Confondre flexion (fermer l'angle) et extension (ouvrir l'angle)",[72,2599,2600],{},"❌ Travailler que les fléchisseurs, ignorer les extenseurs (déséquilibre)",[72,2602,2603],{},"❌ Position assise toute la journée = fléchisseurs de hanche raides",[72,2605,2606],{},"❌ Excès de crunchs sans travail d'extension (dos rond)",[46,2608],{},[16,2610,772],{"id":1015},[21,2612,2613,2614,2617,2618,1615],{},"Flexion = ",[25,2615,2616],{},"fermer l'angle articulaire",". Essentielle pour la préhension, la posture et le mouvement. Équilibre toujours avec un travail d'extension correspondant pour éviter les déséquilibres musculaires. ",[25,2619,2620],{},"Étire tes fléchisseurs de hanche régulièrement si tu es assis longtemps",{"title":775,"searchDepth":776,"depth":776,"links":2622},[2623,2624,2625,2626,2627,2628],{"id":2429,"depth":779,"text":2430},{"id":2467,"depth":779,"text":2468},{"id":2521,"depth":779,"text":2522},{"id":2563,"depth":779,"text":2564},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"La flexion est le mouvement anatomique qui ferme l'angle entre deux segments du corps. Opposé de l'extension.",{},"/lexique/fr/flexion",{"title":2401,"description":2629},"lexique/fr/flexion","ggoFg2kY_Xh6-ROw4Cev53su7bXs-RJZDlEVUsxZnTM",{"id":2636,"title":2637,"author":7,"body":2638,"category":806,"description":2930,"extension":808,"faq":809,"lang":810,"lead":809,"letter":2931,"meta":2932,"navigation":813,"path":2933,"ref":2934,"related":2935,"resources":2940,"seo":2948,"sources":2949,"stem":2953,"updated":817,"__hash__":2954},"lexique/lexique/fr/imc.md","IMC",{"type":9,"value":2639,"toc":2921},[2640,2643,2645,2654,2656,2659,2661,2665,2726,2728,2732,2749,2751,2755,2800,2802,2806,2856,2858,2862,2889,2891,2893,2907,2909,2911],[12,2641,2637],{"id":2642},"imc",[827,2644,19],{"id":18},[21,2646,23,2647,2649,2650,2653],{},[25,2648,2637],{}," (Indice de Masse Corporelle) se calcule par la formule : ",[25,2651,2652],{},"poids (kg) / taille² (m²)",". C'est un outil de dépistage santé rapide utilisé par médecins et autorités de santé publique.",[36,2655],{},[21,2657,2658],{},"💡 L'IMC ne différencie pas le gras du muscle. Un pratiquant de muscu de 90 kg et un sédentaire de 90 kg à la même taille ont le même IMC — mais des corps très différents.",[46,2660],{},[16,2662,2664],{"id":2663},"classification-oms","Classification OMS",[189,2666,2667,2676],{},[192,2668,2669],{},[195,2670,2671,2673],{},[198,2672,2637],{},[198,2674,2675],{},"Catégorie",[207,2677,2678,2686,2694,2702,2710,2718],{},[195,2679,2680,2683],{},[212,2681,2682],{},"\u003C 18,5",[212,2684,2685],{},"Maigreur",[195,2687,2688,2691],{},[212,2689,2690],{},"18,5 - 24,9",[212,2692,2693],{},"Normal",[195,2695,2696,2699],{},[212,2697,2698],{},"25 - 29,9",[212,2700,2701],{},"Surpoids",[195,2703,2704,2707],{},[212,2705,2706],{},"30 - 34,9",[212,2708,2709],{},"Obésité classe I",[195,2711,2712,2715],{},[212,2713,2714],{},"35 - 39,9",[212,2716,2717],{},"Obésité classe II",[195,2719,2720,2723],{},[212,2721,2722],{},"40+",[212,2724,2725],{},"Obésité classe III",[46,2727],{},[16,2729,2731],{"id":2730},"exemple-de-calcul","Exemple de calcul",[69,2733,2734,2737,2740,2746],{},[72,2735,2736],{},"Taille : 1,80 m",[72,2738,2739],{},"Poids : 80 kg",[72,2741,2742,2743],{},"IMC = 80 / (1,80 × 1,80) = 80 / 3,24 = ",[25,2744,2745],{},"24,7",[72,2747,2748],{},"Classification : fin de \"normal\"",[46,2750],{},[16,2752,2754],{"id":2753},"les-limites-de-limc","Les limites de l'IMC",[69,2756,2757,2763,2770,2777,2783,2793],{},[72,2758,2759,2760],{},"❌ Ne différencie pas le ",[25,2761,2762],{},"gras du muscle",[72,2764,2765,2766,2769],{},"❌ Ignore la ",[25,2767,2768],{},"répartition du gras"," (viscéral vs sous-cutané)",[72,2771,2772,2773,2776],{},"❌ Peu fiable pour les ",[25,2774,2775],{},"athlètes"," (souvent classés \"surpoids\" à cause du muscle)",[72,2778,2772,2779,2782],{},[25,2780,2781],{},"personnes âgées"," (sarcopénie masque la perte de gras)",[72,2784,2785,2786,2789,2790],{},"❌ Inadapté pour les ",[25,2787,2788],{},"enfants"," ou ",[25,2791,2792],{},"femmes enceintes",[72,2794,2795,2796,2799],{},"❌ Limité par l'",[25,2797,2798],{},"ethnie"," (populations asiatiques ont un seuil différent)",[46,2801],{},[16,2803,2805],{"id":2804},"meilleures-alternatives-à-limc","Meilleures alternatives à l'IMC",[189,2807,2808,2818],{},[192,2809,2810],{},[195,2811,2812,2815],{},[198,2813,2814],{},"Indicateur",[198,2816,2817],{},"Ce qu'il mesure",[207,2819,2820,2832,2840,2848],{},[195,2821,2822,2829],{},[212,2823,2824],{},[2825,2826,2828],"a",{"href":2827},"/fr/ressources/lexique-fitness/pourcentage-masse-grasse","Pourcentage de masse grasse",[212,2830,2831],{},"Part réelle de gras",[195,2833,2834,2837],{},[212,2835,2836],{},"Tour de taille / taille",[212,2838,2839],{},"Gras abdominal / viscéral",[195,2841,2842,2845],{},[212,2843,2844],{},"Tour de taille",[212,2846,2847],{},"Risque cardiovasculaire",[195,2849,2850,2853],{},[212,2851,2852],{},"Ratio masse maigre / masse grasse",[212,2854,2855],{},"Composition corporelle réelle",[46,2857],{},[16,2859,2861],{"id":2860},"comment-bien-utiliser-limc","Comment bien utiliser l'IMC",[69,2863,2864,2871,2877,2883,2886],{},[72,2865,2866,2867,2870],{},"✅ Comme ",[25,2868,2869],{},"dépistage rapide"," pour la population générale sédentaire",[72,2872,2866,2873,2876],{},[25,2874,2875],{},"point de départ",", pas la réponse finale",[72,2878,509,2879,2882],{},[25,2880,2881],{},"Combiné avec d'autres mesures"," (tour de taille, %MG)",[72,2884,2885],{},"❌ Pas comme référence unique si tu fais de la muscu",[72,2887,2888],{},"❌ Pas pour classer un athlète musclé",[46,2890],{},[16,2892,495],{"id":494},[69,2894,2895,2898,2901,2904],{},[72,2896,2897],{},"❌ Croire qu'un IMC \"élevé\" = forcément mauvaise santé",[72,2899,2900],{},"❌ Viser un IMC précis comme objectif",[72,2902,2903],{},"❌ Comparer l'IMC entre individus très différents",[72,2905,2906],{},"❌ Ignorer les mesures plus pertinentes (%MG, tour de taille)",[46,2908],{},[16,2910,772],{"id":1015},[21,2912,2913,2914,2917,2918,1615],{},"L'IMC est ",[25,2915,2916],{},"utile en dépistage rapide mais limité",". Pour les pratiquants, le %MG et le tour de taille sont bien plus pertinents. ",[25,2919,2920],{},"Ne te fixe pas sur un chiffre — suis ta composition corporelle réelle",{"title":775,"searchDepth":776,"depth":776,"links":2922},[2923,2924,2925,2926,2927,2928,2929],{"id":2663,"depth":779,"text":2664},{"id":2730,"depth":779,"text":2731},{"id":2753,"depth":779,"text":2754},{"id":2804,"depth":779,"text":2805},{"id":2860,"depth":779,"text":2861},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"L'IMC (Indice de Masse Corporelle) est un outil de dépistage santé rapide, mais ignore la composition corporelle. Limité mais utile.","I",{},"/lexique/fr/imc","bmi-body-mass-index",[2936,2937,2938,2939],"body-fat-percentage","fat-mass","lean-mass","muscle-mass",[2941,2945],{"type":2942,"pathKey":2943,"labelKey":2944},"calculator","tools/img","lexique.resources.img",{"type":2942,"pathKey":2946,"labelKey":2947},"tools/ideal-weight","lexique.resources.idealWeight",{"title":2637,"description":2930},[2950],{"label":2951,"url":2952},"WHO BMI classification","https://www.who.int","lexique/fr/imc","_A5YhJVEnyqCBOuU1oh03OAg7rFU9sZyfIDgqvDoido",{"id":2956,"title":2957,"author":7,"body":2958,"category":806,"description":3216,"extension":808,"faq":809,"lang":810,"lead":809,"letter":3217,"meta":3218,"navigation":813,"path":3219,"ref":2937,"related":809,"resources":3220,"seo":3222,"sources":3223,"stem":3227,"updated":817,"__hash__":3228},"lexique/lexique/fr/masse-grasse.md","Masse grasse",{"type":9,"value":2959,"toc":3208},[2960,2963,2965,2975,2977,2980,2982,2986,3024,3026,3030,3044,3047,3049,3053,3123,3125,3128,3130,3134,3172,3174,3176,3193,3195,3197],[12,2961,2957],{"id":2962},"masse-grasse",[827,2964,19],{"id":18},[21,2966,2410,2967,2970,2971,2974],{},[25,2968,2969],{},"masse grasse"," est le ",[25,2972,2973],{},"poids total du tissu adipeux dans ton corps",". Elle inclut le gras essentiel (nécessaire à la survie) et le gras de réserve (énergie stockée).",[36,2976],{},[21,2978,2979],{},"💡 Le gras n'est PAS l'ennemi. Il est nécessaire pour les hormones, le cerveau, l'isolation des organes. Mais l'excès nuit à la santé et à la performance.",[46,2981],{},[16,2983,2985],{"id":2984},"les-2-types-de-gras","Les 2 types de gras",[189,2987,2988,3001],{},[192,2989,2990],{},[195,2991,2992,2995,2998],{},[198,2993,2994],{},"Type",[198,2996,2997],{},"Fonction",[198,2999,3000],{},"% min",[207,3002,3003,3014],{},[195,3004,3005,3008,3011],{},[212,3006,3007],{},"Gras essentiel",[212,3009,3010],{},"Hormones, cerveau, organes",[212,3012,3013],{},"3-5% (hommes), 10-13% (femmes)",[195,3015,3016,3019,3022],{},[212,3017,3018],{},"Gras de réserve",[212,3020,3021],{},"Réserve énergétique",[212,3023,1176],{},[46,3025],{},[16,3027,3029],{"id":3028},"les-2-répartitions-du-gras","Les 2 répartitions du gras",[69,3031,3032,3038],{},[72,3033,3034,3037],{},[25,3035,3036],{},"Gras sous-cutané"," : sous la peau (visible, \"pinçable\")",[72,3039,3040,3043],{},[25,3041,3042],{},"Gras viscéral"," : autour des organes (invisible, dangereux)",[21,3045,3046],{},"Le gras viscéral est bien plus risqué pour la santé (maladies cardiovasculaires, diabète type 2, inflammation chronique), même à un poids apparemment \"normal\" (TOFI : thin outside, fat inside).",[46,3048],{},[16,3050,3052],{"id":3051},"valeurs-saines-de-masse-grasse","Valeurs saines de masse grasse",[189,3054,3055,3067],{},[192,3056,3057],{},[195,3058,3059,3061,3064],{},[198,3060,2675],{},[198,3062,3063],{},"Hommes",[198,3065,3066],{},"Femmes",[207,3068,3069,3080,3091,3102,3112],{},[195,3070,3071,3074,3077],{},[212,3072,3073],{},"Athlète",[212,3075,3076],{},"6-13%",[212,3078,3079],{},"14-20%",[195,3081,3082,3085,3088],{},[212,3083,3084],{},"Fit",[212,3086,3087],{},"14-17%",[212,3089,3090],{},"21-24%",[195,3092,3093,3096,3099],{},[212,3094,3095],{},"Sain",[212,3097,3098],{},"18-24%",[212,3100,3101],{},"25-31%",[195,3103,3104,3106,3109],{},[212,3105,2701],{},[212,3107,3108],{},"25-29%",[212,3110,3111],{},"32-37%",[195,3113,3114,3117,3120],{},[212,3115,3116],{},"Obèse",[212,3118,3119],{},"30%+",[212,3121,3122],{},"38%+",[36,3124],{},[21,3126,3127],{},"⚠️ Descendre sous 6% (hommes) ou 14% (femmes) sur la durée provoque perturbation hormonale, baisse d'énergie, immunité réduite.",[46,3129],{},[16,3131,3133],{"id":3132},"comment-perdre-du-gras-sans-perdre-de-muscle","Comment perdre du gras sans perdre de muscle",[69,3135,3136,3142,3148,3154,3160,3166],{},[72,3137,509,3138,3141],{},[25,3139,3140],{},"Déficit calorique modéré"," : -300 à -500 kcal/j",[72,3143,509,3144,3147],{},[25,3145,3146],{},"Protéines élevées"," : 2-2,5 g/kg pour protéger le muscle",[72,3149,509,3150,3153],{},[25,3151,3152],{},"Entraînement lourd"," : signal pour garder le muscle",[72,3155,509,3156,3159],{},[25,3157,3158],{},"Cardio (faible à modéré)"," : aide le déficit sans brûler de muscle",[72,3161,509,3162,3165],{},[25,3163,3164],{},"Sommeil de qualité"," : manque de sommeil favorise la rétention de gras",[72,3167,509,3168,3171],{},[25,3169,3170],{},"Patience"," : 0,5-1% de MG par mois est sain et tenable",[46,3173],{},[16,3175,495],{"id":494},[69,3177,3178,3181,3184,3187,3190],{},[72,3179,3180],{},"❌ Sèche agressive → perd du gras ET du muscle",[72,3182,3183],{},"❌ Cardio seul sans muscu → perte musculaire",[72,3185,3186],{},"❌ Vouloir un %MG ultra-bas toute l'année (impossible)",[72,3188,3189],{},"❌ Se fier uniquement à l'IMC (ne dit rien sur la composition)",[72,3191,3192],{},"❌ Sauter la phase de maintenance post-sèche → yoyo",[46,3194],{},[16,3196,772],{"id":1015},[21,3198,3199,3200,3203,3204,3207],{},"La masse grasse est ",[25,3201,3202],{},"nécessaire en bonne quantité, nocive en excès",". Vise une fourchette saine et tenable (10-17% hommes, 20-25% femmes), priorise la réduction du gras viscéral. ",[25,3205,3206],{},"Santé d'abord, esthétique ensuite",". Lent et constant = succès.",{"title":775,"searchDepth":776,"depth":776,"links":3209},[3210,3211,3212,3213,3214,3215],{"id":2984,"depth":779,"text":2985},{"id":3028,"depth":779,"text":3029},{"id":3051,"depth":779,"text":3052},{"id":3132,"depth":779,"text":3133},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"La masse grasse est le poids total du tissu adipeux. Essentielle à la survie, mais l'excès nuit à la santé et l'esthétique.","M",{},"/lexique/fr/masse-grasse",[3221],{"type":2942,"pathKey":2943,"labelKey":2944},{"title":2957,"description":3216},[3224],{"label":3225,"url":3226},"ACSM body composition resources","https://www.acsm.org","lexique/fr/masse-grasse","zm4iE5DHe7nfhJWCCQzHORFnpkRQH0xGeEMiwCW9V-I",{"id":3230,"title":3231,"author":7,"body":3232,"category":806,"description":3488,"extension":808,"faq":809,"lang":810,"lead":809,"letter":3217,"meta":3489,"navigation":813,"path":3490,"ref":2938,"related":809,"resources":809,"seo":3491,"sources":3492,"stem":3494,"updated":817,"__hash__":3495},"lexique/lexique/fr/masse-maigre.md","Masse maigre",{"type":9,"value":3233,"toc":3479},[3234,3237,3239,3249,3251,3254,3256,3260,3306,3308,3312,3350,3352,3356,3359,3372,3375,3386,3388,3392,3422,3424,3428,3431,3442,3444,3447,3449,3451,3465,3467,3469],[12,3235,3231],{"id":3236},"masse-maigre",[827,3238,19],{"id":18},[21,3240,2410,3241,3244,3245,3248],{},[25,3242,3243],{},"masse maigre"," (ou fat-free mass, FFM) est le ",[25,3246,3247],{},"poids total de tous tes tissus corporels sauf le gras",". Elle inclut muscles, os, organes, eau, sang, tissus conjonctifs.",[36,3250],{},[21,3252,3253],{},"💡 Poids total = masse maigre + masse grasse. Ce sont les deux moitiés complémentaires de la composition corporelle.",[46,3255],{},[16,3257,3259],{"id":3258},"que-contient-la-masse-maigre","Que contient la masse maigre ?",[189,3261,3262,3272],{},[192,3263,3264],{},[195,3265,3266,3269],{},[198,3267,3268],{},"Composant",[198,3270,3271],{},"% de la masse maigre",[207,3273,3274,3282,3290,3298],{},[195,3275,3276,3279],{},[212,3277,3278],{},"Muscles squelettiques",[212,3280,3281],{},"40-50%",[195,3283,3284,3287],{},[212,3285,3286],{},"Eau corporelle",[212,3288,3289],{},"30-40%",[195,3291,3292,3295],{},[212,3293,3294],{},"Os",[212,3296,3297],{},"15-20%",[195,3299,3300,3303],{},[212,3301,3302],{},"Organes et autres tissus",[212,3304,3305],{},"10-15%",[46,3307],{},[16,3309,3311],{"id":3310},"pourquoi-la-masse-maigre-est-cruciale","Pourquoi la masse maigre est cruciale ?",[69,3313,3314,3320,3326,3332,3338,3344],{},[72,3315,509,3316,3319],{},[25,3317,3318],{},"Métabolisme plus élevé"," : la masse maigre détermine largement le BMR",[72,3321,509,3322,3325],{},[25,3323,3324],{},"Force fonctionnelle"," : plus de muscle = plus de force",[72,3327,509,3328,3331],{},[25,3329,3330],{},"Squelette solide"," : os renforcés par l'entraînement",[72,3333,509,3334,3337],{},[25,3335,3336],{},"Risque blessure réduit"," : articulations stables",[72,3339,509,3340,3343],{},[25,3341,3342],{},"Longévité"," : études lient masse maigre et baisse mortalité",[72,3345,509,3346,3349],{},[25,3347,3348],{},"Esthétique"," : silhouette athlétique, pleine",[46,3351],{},[16,3353,3355],{"id":3354},"masse-maigre-vs-masse-musculaire","Masse maigre vs masse musculaire",[21,3357,3358],{},"Ne confonds pas les deux :",[69,3360,3361,3367],{},[72,3362,3363,3366],{},[25,3364,3365],{},"Masse musculaire"," : muscles squelettiques UNIQUEMENT",[72,3368,3369,3371],{},[25,3370,3231],{}," : muscles + os + organes + eau + tout sauf le gras",[21,3373,3374],{},"Pour un homme adulte de 80 kg :",[69,3376,3377,3380,3383],{},[72,3378,3379],{},"Masse maigre : ~65 kg (81%)",[72,3381,3382],{},"Muscles squelettiques : ~32 kg (40%)",[72,3384,3385],{},"Masse grasse : ~15 kg (19%)",[46,3387],{},[16,3389,3391],{"id":3390},"comment-gagner-en-masse-maigre","Comment gagner en masse maigre",[69,3393,3394,3399,3405,3411,3417],{},[72,3395,509,3396,3398],{},[25,3397,3152],{}," : 3-5x/semaine",[72,3400,509,3401,3404],{},[25,3402,3403],{},"Protéines suffisantes"," : 1,6-2,2 g/kg",[72,3406,509,3407,3410],{},[25,3408,3409],{},"Surplus calorique"," : +200-400 kcal/j",[72,3412,509,3413,3416],{},[25,3414,3415],{},"Hydratation adéquate"," : eau = ~30% de la masse maigre",[72,3418,509,3419,3421],{},[25,3420,3164],{}," : 7-9h pour récupération hormonale",[46,3423],{},[16,3425,3427],{"id":3426},"attention-aux-variations-deau","Attention aux variations d'eau",[21,3429,3430],{},"Les mesures de masse maigre (surtout en bioimpédance) sont fortement affectées par l'hydratation :",[69,3432,3433,3436,3439],{},[72,3434,3435],{},"Déshydraté → masse maigre lue faible",[72,3437,3438],{},"Juste après aliments salés → masse maigre lue élevée (rétention)",[72,3440,3441],{},"Juste après entraînement intense → lectures faussées",[36,3443],{},[21,3445,3446],{},"⚠️ Mesure toujours dans les mêmes conditions : matin, à jeun, après les WC, avant de boire.",[46,3448],{},[16,3450,495],{"id":494},[69,3452,3453,3456,3459,3462],{},[72,3454,3455],{},"❌ Confondre masse maigre et masse musculaire",[72,3457,3458],{},"❌ Faire confiance à la bioimpédance sans contrôler les conditions",[72,3460,3461],{},"❌ Sacrifier la masse maigre lors de sèches agressives",[72,3463,3464],{},"❌ Arrêter la muscu en vieillissant",[46,3466],{},[16,3468,772],{"id":1015},[21,3470,3471,3472,3475,3476,1615],{},"La masse maigre, c'est ",[25,3473,3474],{},"tout sauf le gras dans ton corps",". Construis-la (entraînement lourd + protéines + surplus), protège-la (sèche contrôlée, jamais agressive), et suis-la dans des conditions stables. ",[25,3477,3478],{},"Masse maigre optimale = base solide pour la vie",{"title":775,"searchDepth":776,"depth":776,"links":3480},[3481,3482,3483,3484,3485,3486,3487],{"id":3258,"depth":779,"text":3259},{"id":3310,"depth":779,"text":3311},{"id":3354,"depth":779,"text":3355},{"id":3390,"depth":779,"text":3391},{"id":3426,"depth":779,"text":3427},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"La masse maigre, c'est tout ce que tu as dans le corps sauf le gras : muscles, os, organes, eau. Vrai indicateur de performance.",{},"/lexique/fr/masse-maigre",{"title":3231,"description":3488},[3493],{"label":3225,"url":3226},"lexique/fr/masse-maigre","rI20Nwa0RG7RUtC_zkyQeX1NPjx-xVGIzA4SecYTX5c",{"id":3497,"title":3365,"author":7,"body":3498,"category":806,"description":3770,"extension":808,"faq":809,"lang":810,"lead":809,"letter":3217,"meta":3771,"navigation":813,"path":3772,"ref":2939,"related":809,"resources":3773,"seo":3777,"sources":809,"stem":3778,"updated":817,"__hash__":3779},"lexique/lexique/fr/masse-musculaire.md",{"type":9,"value":3499,"toc":3761},[3500,3503,3505,3514,3516,3519,3521,3525,3564,3566,3570,3630,3632,3636,3670,3672,3675,3677,3681,3688,3695,3697,3701,3727,3729,3731,3747,3749,3751],[12,3501,3365],{"id":3502},"masse-musculaire",[827,3504,19],{"id":18},[21,3506,2410,3507,2970,3510,3513],{},[25,3508,3509],{},"masse musculaire",[25,3511,3512],{},"poids total des muscles squelettiques du corps",". Elle représente typiquement 30-50% du poids corporel total chez un adulte, selon le sexe, l'âge et le niveau d'entraînement.",[36,3515],{},[21,3517,3518],{},"💡 La masse musculaire est métaboliquement active, même au repos. Chaque kg de muscle brûle ~13 kcal/j vs ~5 kcal pour le même poids de gras.",[46,3520],{},[16,3522,3524],{"id":3523},"pourquoi-la-masse-musculaire-est-cruciale","Pourquoi la masse musculaire est cruciale ?",[69,3526,3527,3532,3537,3543,3549,3554,3560],{},[72,3528,509,3529,3531],{},[25,3530,3318],{}," : plus de muscle = TDEE plus élevé",[72,3533,509,3534,3536],{},[25,3535,3324],{}," : performance vie quotidienne et sport",[72,3538,509,3539,3542],{},[25,3540,3541],{},"Sensibilité à l'insuline"," : meilleure régulation glycémique",[72,3544,509,3545,3548],{},[25,3546,3547],{},"Santé osseuse"," : le muscle stimule le squelette",[72,3550,509,3551,3553],{},[25,3552,3342],{}," : études lient masse musculaire et baisse mortalité",[72,3555,509,3556,3559],{},[25,3557,3558],{},"Prévention sarcopénie"," : perte musculaire liée à l'âge",[72,3561,509,3562,3349],{},[25,3563,3348],{},[46,3565],{},[16,3567,3569],{"id":3568},"valeurs-de-référence","Valeurs de référence",[189,3571,3572,3581],{},[192,3573,3574],{},[195,3575,3576,3578],{},[198,3577,2239],{},[198,3579,3580],{},"% de masse musculaire",[207,3582,3583,3590,3598,3606,3614,3622],{},[195,3584,3585,3588],{},[212,3586,3587],{},"Homme sédentaire (30 ans)",[212,3589,3289],{},[195,3591,3592,3595],{},[212,3593,3594],{},"Homme actif (30 ans)",[212,3596,3597],{},"40-45%",[195,3599,3600,3603],{},[212,3601,3602],{},"Athlète entraîné",[212,3604,3605],{},"45-55%",[195,3607,3608,3611],{},[212,3609,3610],{},"Femme sédentaire (30 ans)",[212,3612,3613],{},"25-30%",[195,3615,3616,3619],{},[212,3617,3618],{},"Femme active (30 ans)",[212,3620,3621],{},"30-35%",[195,3623,3624,3627],{},[212,3625,3626],{},"Athlète féminine entraînée",[212,3628,3629],{},"35-40%",[46,3631],{},[16,3633,3635],{"id":3634},"comment-gagner-en-masse-musculaire","Comment gagner en masse musculaire ?",[69,3637,3638,3643,3649,3654,3660,3665],{},[72,3639,509,3640,3642],{},[25,3641,3152],{}," : 3-5 séances/semaine",[72,3644,509,3645,3648],{},[25,3646,3647],{},"Surcharge progressive"," : augmentation régulière",[72,3650,509,3651,3653],{},[25,3652,3146],{}," : 1,6-2,2 g/kg de poids de corps",[72,3655,509,3656,3659],{},[25,3657,3658],{},"Surplus calorique modéré"," : +200-400 kcal",[72,3661,509,3662,3664],{},[25,3663,3164],{}," : 7-9 h/nuit",[72,3666,509,3667,3669],{},[25,3668,3170],{}," : 0,5-2 kg/mois max",[36,3671],{},[21,3673,3674],{},"⚠️ Attentes réalistes : un débutant peut gagner 8-12 kg de muscle en année 1. Un avancé, moins de 1-2 kg/an.",[46,3676],{},[16,3678,3680],{"id":3679},"masse-musculaire-et-vieillissement","Masse musculaire et vieillissement",[21,3682,3683,3684,3687],{},"Après 30 ans, les sédentaires perdent ",[25,3685,3686],{},"3-5% de leur masse musculaire par décennie",". Au-delà de 60 ans, la vitesse s'accélère dramatiquement (sarcopénie).",[21,3689,3690,3691,3694],{},"La bonne nouvelle : la muscu stoppe ou inverse cette perte ",[25,3692,3693],{},"à tout âge",". Les études montrent que des octogénaires peuvent encore construire du muscle significativement.",[46,3696],{},[16,3698,3700],{"id":3699},"comment-mesurer-la-masse-musculaire","Comment mesurer la masse musculaire",[69,3702,3703,3709,3715,3721],{},[72,3704,3705,3708],{},[25,3706,3707],{},"DEXA scan"," : gold standard, mesure précise",[72,3710,3711,3714],{},[25,3712,3713],{},"Balance bioimpédance"," : indicatif, ±5-10%",[72,3716,3717,3720],{},[25,3718,3719],{},"Anthropométrie"," : tours de mesure + plis cutanés",[72,3722,3723,3726],{},[25,3724,3725],{},"Estimation visuelle"," : photos de progression",[46,3728],{},[16,3730,495],{"id":494},[69,3732,3733,3736,3739,3742,3744],{},[72,3734,3735],{},"❌ Croire que seul le poids compte (la composition est ce qui compte)",[72,3737,3738],{},"❌ Sécher trop agressivement → perte de muscle",[72,3740,3741],{},"❌ Ignorer les protéines",[72,3743,3464],{},[72,3745,3746],{},"❌ Se comparer aux athlètes dopés",[46,3748],{},[16,3750,772],{"id":1015},[21,3752,3753,3754,3757,3758,1615],{},"La masse musculaire est ",[25,3755,3756],{},"bien plus qu'esthétique"," : c'est un pilier de santé, de longévité et de performance. Construis-la (entraînement lourd + protéines + surplus) et protège-la (muscu chaque semaine, même tard dans la vie). ",[25,3759,3760],{},"Un investissement qui paie à vie",{"title":775,"searchDepth":776,"depth":776,"links":3762},[3763,3764,3765,3766,3767,3768,3769],{"id":3523,"depth":779,"text":3524},{"id":3568,"depth":779,"text":3569},{"id":3634,"depth":779,"text":3635},{"id":3679,"depth":779,"text":3680},{"id":3699,"depth":779,"text":3700},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"La masse musculaire est le poids total des muscles dans le corps. Indicateur clé de force, métabolisme et longévité.",{},"/lexique/fr/masse-musculaire",[3774],{"type":2942,"pathKey":3775,"labelKey":3776},"tools/measurements","lexique.resources.measurements",{"title":3365,"description":3770},"lexique/fr/masse-musculaire","4WhpZWLt5_wymOwBrp-zeXt0wxmCxOquwiDPjUljRbs",{"id":3781,"title":2828,"author":7,"body":3782,"category":806,"description":4023,"extension":808,"faq":809,"lang":810,"lead":809,"letter":4024,"meta":4025,"navigation":813,"path":4026,"ref":2936,"related":4027,"resources":4029,"seo":4032,"sources":4033,"stem":4035,"updated":817,"__hash__":4036},"lexique/lexique/fr/pourcentage-masse-grasse.md",{"type":9,"value":3783,"toc":4015},[3784,3787,3789,3804,3806,3809,3811,3813,3872,3874,3877,3879,3883,3918,3920,3924,3927,3959,3961,3965,3984,3986,3988,4002,4004,4006],[12,3785,2828],{"id":3786},"pourcentage-de-masse-grasse",[827,3788,19],{"id":18},[21,3790,3791,3792,3795,3796,3799,3800,3803],{},"Le ",[25,3793,3794],{},"pourcentage de masse grasse"," (ou %MG) est la ",[25,3797,3798],{},"part de tissu adipeux par rapport à ton poids corporel total",". Contrairement à l'",[2825,3801,2637],{"href":3802},"/fr/ressources/lexique-fitness/imc",", qui ne prend en compte que poids et taille, le %MG donne une vraie image de la composition corporelle.",[36,3805],{},[21,3807,3808],{},"💡 Deux personnes de même poids peuvent avoir des %MG très différents. Un pratiquant de muscu à 80 kg / 12% n'a rien à voir avec un sédentaire à 80 kg / 30%.",[46,3810],{},[16,3812,3569],{"id":3568},[189,3814,3815,3825],{},[192,3816,3817],{},[195,3818,3819,3821,3823],{},[198,3820,2675],{},[198,3822,3063],{},[198,3824,3066],{},[207,3826,3827,3837,3845,3853,3862],{},[195,3828,3829,3831,3834],{},[212,3830,3007],{},[212,3832,3833],{},"2-5%",[212,3835,3836],{},"10-13%",[195,3838,3839,3841,3843],{},[212,3840,3073],{},[212,3842,3076],{},[212,3844,3079],{},[195,3846,3847,3849,3851],{},[212,3848,3084],{},[212,3850,3087],{},[212,3852,3090],{},[195,3854,3855,3858,3860],{},[212,3856,3857],{},"Moyen",[212,3859,3098],{},[212,3861,3101],{},[195,3863,3864,3866,3869],{},[212,3865,3116],{},[212,3867,3868],{},"25%+",[212,3870,3871],{},"32%+",[36,3873],{},[21,3875,3876],{},"⚠️ Descendre sous 6% (hommes) ou 14% (femmes) sur la durée est risqué : perturbation hormonale, baisse d'énergie, immunité réduite.",[46,3878],{},[16,3880,3882],{"id":3881},"méthodes-pour-mesurer-la-masse-grasse","Méthodes pour mesurer la masse grasse",[69,3884,3885,3890,3896,3902,3908,3913],{},[72,3886,3887,3889],{},[25,3888,3707],{}," : gold standard, ±1-2% de précision",[72,3891,3892,3895],{},[25,3893,3894],{},"Pesée hydrostatique"," : très précise mais rare",[72,3897,3898,3901],{},[25,3899,3900],{},"Bod Pod"," : très précis, dispo en labo",[72,3903,3904,3907],{},[25,3905,3906],{},"Pinces à plis cutanés"," : ±3-5% si bien fait",[72,3909,3910,3912],{},[25,3911,3713],{}," : ±5-8%, varie avec l'hydratation",[72,3914,3915,3917],{},[25,3916,3725],{}," : ±5%, avec photos de référence",[46,3919],{},[16,3921,3923],{"id":3922},"mg-et-esthétique","%MG et esthétique",[21,3925,3926],{},"Pour un look \"sec\" :",[69,3928,3929,3935,3941,3947,3953],{},[72,3930,3931,3934],{},[25,3932,3933],{},"Abdos visibles (hommes)"," : ~12-15% MG",[72,3936,3937,3940],{},[25,3938,3939],{},"Look découpé (hommes)"," : ~8-10%",[72,3942,3943,3946],{},[25,3944,3945],{},"Forme de scène (hommes)"," : ~5-7% (court terme)",[72,3948,3949,3952],{},[25,3950,3951],{},"Fit / tonique (femmes)"," : ~20-23%",[72,3954,3955,3958],{},[25,3956,3957],{},"Abdos visibles (femmes)"," : ~17-19%",[46,3960],{},[16,3962,3964],{"id":3963},"comment-faire-baisser-ton-mg","Comment faire baisser ton %MG",[69,3966,3967,3971,3975,3979],{},[72,3968,509,3969,3141],{},[25,3970,3140],{},[72,3972,509,3973,3147],{},[25,3974,3146],{},[72,3976,509,3977,3153],{},[25,3978,3152],{},[72,3980,509,3981,3983],{},[25,3982,3170],{}," : 0,5-1% de MG par mois est sain",[46,3985],{},[16,3987,495],{"id":494},[69,3989,3990,3993,3996,3999],{},[72,3991,3992],{},"❌ S'obsesser sur un % précis",[72,3994,3995],{},"❌ Faire confiance à 100% à la bioimpédance",[72,3997,3998],{},"❌ Essayer de garder un %MG ultra-bas toute l'année (impossible)",[72,4000,4001],{},"❌ Se comparer aux bodybuilders en COMPÉTITION",[46,4003],{},[16,4005,772],{"id":1015},[21,4007,4008,4009,4012,4013,1615],{},"Le %MG est ",[25,4010,4011],{},"un bien meilleur indicateur de composition que l'IMC",". Vise une fourchette saine et tenable (10-15% hommes, 18-23% femmes). Mesure régulièrement avec la même méthode, et suis la tendance plus que la valeur absolue. ",[25,4014,3206],{},{"title":775,"searchDepth":776,"depth":776,"links":4016},[4017,4018,4019,4020,4021,4022],{"id":3568,"depth":779,"text":3569},{"id":3881,"depth":779,"text":3882},{"id":3922,"depth":779,"text":3923},{"id":3963,"depth":779,"text":3964},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"Le pourcentage de masse grasse mesure la part de gras dans ta masse corporelle totale. Un indicateur clé de composition corporelle.","P",{},"/lexique/fr/pourcentage-masse-grasse",[2937,2938,2934,4028],"body-recomposition",[4030,4031],{"type":2942,"pathKey":2943,"labelKey":2944},{"type":2942,"pathKey":3775,"labelKey":3776},{"title":2828,"description":4023},[4034],{"label":3225,"url":3226},"lexique/fr/pourcentage-masse-grasse","oh1yHu-Ddpq9BlG4oRMvCJUM_hl2MBMzEg9VdDT1YRw",{"id":4038,"title":4039,"author":7,"body":4040,"category":806,"description":4273,"extension":808,"faq":809,"lang":810,"lead":809,"letter":4274,"meta":4275,"navigation":813,"path":4276,"ref":4277,"related":809,"resources":809,"seo":4278,"sources":809,"stem":4279,"updated":817,"__hash__":4280},"lexique/lexique/fr/sarcomere.md","Sarcomère",{"type":9,"value":4041,"toc":4265},[4042,4045,4047,4056,4058,4061,4063,4067,4070,4084,4087,4107,4109,4113,4167,4169,4172,4174,4178,4202,4204,4208,4211,4236,4238,4240,4251,4253,4255],[12,4043,4039],{"id":4044},"sarcomère",[827,4046,19],{"id":18},[21,4048,3791,4049,4051,4052,4055],{},[25,4050,4044],{}," est la ",[25,4053,4054],{},"plus petite unité fonctionnelle du muscle",". C'est la structure responsable de la contraction musculaire au niveau moléculaire. Une fibre musculaire contient des milliers de sarcomères alignés bout à bout.",[36,4057],{},[21,4059,4060],{},"💡 Chaque contraction que tu produis — du clignement d'œil au squat max — passe par le raccourcissement simultané de milliards de sarcomères.",[46,4062],{},[16,4064,4066],{"id":4065},"la-structure-dun-sarcomère","La structure d'un sarcomère",[21,4068,4069],{},"Un sarcomère est constitué de deux types de filaments protéiques principaux :",[69,4071,4072,4078],{},[72,4073,4074,4077],{},[25,4075,4076],{},"Filaments fins"," (actine) : protéine légère, ancrée aux disques Z",[72,4079,4080,4083],{},[25,4081,4082],{},"Filaments épais"," (myosine) : protéine plus lourde, avec des \"têtes\" qui se lient à l'actine",[21,4085,4086],{},"Autres composants clés :",[69,4088,4089,4095,4101],{},[72,4090,4091,4094],{},[25,4092,4093],{},"Disque Z"," : limite de chaque sarcomère",[72,4096,4097,4100],{},[25,4098,4099],{},"Ligne M"," : ancre la myosine au centre",[72,4102,4103,4106],{},[25,4104,4105],{},"Titine"," : protéine géante, donne élasticité et stabilité",[46,4108],{},[16,4110,4112],{"id":4111},"le-mécanisme-de-contraction-théorie-des-filaments-glissants","Le mécanisme de contraction (théorie des filaments glissants)",[189,4114,4115,4125],{},[192,4116,4117],{},[195,4118,4119,4122],{},[198,4120,4121],{},"Étape",[198,4123,4124],{},"Ce qui se passe",[207,4126,4127,4135,4143,4151,4159],{},[195,4128,4129,4132],{},[212,4130,4131],{},"1. Signal nerveux",[212,4133,4134],{},"Le motoneurone envoie un potentiel d'action",[195,4136,4137,4140],{},[212,4138,4139],{},"2. Libération calcium",[212,4141,4142],{},"Le Ca²⁺ libère les sites de liaison sur l'actine",[195,4144,4145,4148],{},[212,4146,4147],{},"3. Pont actine-myosine",[212,4149,4150],{},"Les têtes de myosine se fixent sur l'actine",[195,4152,4153,4156],{},[212,4154,4155],{},"4. Mouvement de force",[212,4157,4158],{},"La myosine tire l'actine (le sarcomère raccourcit)",[195,4160,4161,4164],{},[212,4162,4163],{},"5. Détachement",[212,4165,4166],{},"L'ATP libère le cycle, qui se répète",[36,4168],{},[21,4170,4171],{},"⚠️ Ce cycle complet se produit des millions de fois par seconde dans chaque muscle actif.",[46,4173],{},[16,4175,4177],{"id":4176},"pourquoi-le-sarcomère-est-crucial-en-entraînement","Pourquoi le sarcomère est crucial en entraînement ?",[69,4179,4180,4185,4190,4196],{},[72,4181,509,4182,4184],{},[25,4183,1126],{}," : le muscle grossit en ajoutant des sarcomères (en série et en parallèle)",[72,4186,509,4187,4189],{},[25,4188,1739],{}," : plus de sarcomères en parallèle = plus de force",[72,4191,509,4192,4195],{},[25,4193,4194],{},"Étirement"," : les sarcomères en série s'allongent",[72,4197,509,4198,4201],{},[25,4199,4200],{},"Phase excentrique"," : les dommages au sarcomère stimulent la synthèse protéique",[46,4203],{},[16,4205,4207],{"id":4206},"sarcomère-et-surcharge-progressive","Sarcomère et surcharge progressive",[21,4209,4210],{},"Pour faire évoluer les sarcomères :",[69,4212,4213,4219,4225,4231],{},[72,4214,4215,4218],{},[25,4216,4217],{},"Tension mécanique"," : charge lourde appliquée sur amplitude complète",[72,4220,4221,4224],{},[25,4222,4223],{},"Stress excentrique"," : étirement sous charge = stimulation max",[72,4226,4227,4230],{},[25,4228,4229],{},"Volume suffisant"," : assez de travail pour déclencher la synthèse",[72,4232,4233,4235],{},[25,4234,3647],{}," : jamais le même entraînement répété",[46,4237],{},[16,4239,495],{"id":494},[69,4241,4242,4245,4248],{},[72,4243,4244],{},"❌ S'entraîner uniquement à amplitude partielle (stimulation incomplète des sarcomères)",[72,4246,4247],{},"❌ Sauter la phase excentrique",[72,4249,4250],{},"❌ Confondre \"pump\" musculaire et dommages aux sarcomères",[46,4252],{},[16,4254,772],{"id":1015},[21,4256,4257,4258,4261,4262,1615],{},"Le sarcomère est ",[25,4259,4260],{},"le moteur de toute contraction",". Comprends-le pour mieux t'entraîner : amplitude complète, excentrique contrôlé, tension mécanique, surcharge progressive. ",[25,4263,4264],{},"Construire plus de sarcomères = construire plus de muscle",{"title":775,"searchDepth":776,"depth":776,"links":4266},[4267,4268,4269,4270,4271,4272],{"id":4065,"depth":779,"text":4066},{"id":4111,"depth":779,"text":4112},{"id":4176,"depth":779,"text":4177},{"id":4206,"depth":779,"text":4207},{"id":494,"depth":779,"text":495},{"id":1015,"depth":779,"text":772},"Le sarcomère est l'unité contractile de base du muscle. Composé d'actine et de myosine, il produit tous tes mouvements.","S",{},"/lexique/fr/sarcomere","sarcomere",{"title":4039,"description":4273},"lexique/fr/sarcomere","MfYSpWkcJNyp7s9s6bsyf0A8R_VjCqyFdFxJjSkoahY",1785169233242]