{"id":12773,"date":"2020-01-03T16:20:18","date_gmt":"2020-01-03T15:20:18","guid":{"rendered":"https:\/\/www.mmartial.com\/?p=12773"},"modified":"2020-11-14T15:44:48","modified_gmt":"2020-11-14T14:44:48","slug":"bruce-lee-musculation-et-performance-physique","status":"publish","type":"post","link":"https:\/\/www.mmartial.com\/blog\/2020\/01\/03\/bruce-lee-musculation-et-performance-physique\/","title":{"rendered":"Bruce Lee : Musculation et performance physique"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p>Continuons notre s\u00e9rie sur le Petit Dragon et partons cette fois sur un domaine bien pr\u00e9cis qui l&rsquo;a rendu \u00e9galement tr\u00e8s connu : la <strong>musculation<\/strong> et la <strong>performance physique<\/strong>. Bien qu&rsquo;actuellement ses s\u00e9ances d&rsquo;entra\u00eenement n&rsquo;apportent plus rien de nouveau. Elles \u00e9taient \u00e0 l&rsquo;\u00e9poque peu r\u00e9pandues et surtout in\u00e9dites dans le milieu des arts martiaux.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"600\" height=\"315\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/12\/banniere_600-1.jpg\" alt=\"Bruce Lee : Musculation et performance physique\" class=\"wp-image-12816\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/12\/banniere_600-1.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/12\/banniere_600-1-300x158.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption><a href=\"https:\/\/www.instagram.com\/p\/B1bL1bTDl2t\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Source (opens in a new tab)\">Source<\/a><\/figcaption><\/figure><\/div>\n\n\n<div class='code-block code-block-6' style='margin: 8px 0; clear: both;'>\n<style>\n@media only screen and (max-width: 600px) {\n .tabknock td {\n    display: block;\n  }\n}\n.div-para {\nmargin: 0 0 10px;\n}\n<\/style>\n<div style=\"border:3px solid #cc2626; padding: 0 10% 0 10%; background-color: #f2f2f2; border-radius:10px; table-layout: fixed;\">\n<table class=\"tabknock\" style=\"margin-top: 15px; margin-bottom:15px;\">\n<tbody>\n<tr>\n<td style=\"text-align: left; color: #3a3a3a; font-size: 28px !important; font-family: ABeeZee, Helvetica, Arial, sans-serif; padding-bottom: 20px; padding-top:20px; text-transform:capitalize; line-height: 120%;\" colspan=\"2\"><b>CIRCUIT DE 23 MINUTES<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 200px;\"><img decoding=\"async\" style=\"margin: 0px 10px 0px 0px; border-radius: 2px; box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19);\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/06\/KNOCKOUT-program-affiche-200x300.png\"><\/td>\n<td style=\"padding-left: 10%; vertical-align: middle; line-height: 1.8;\" align=\"left\">\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> Gratuit<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> \u00c0 faire chez soi<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> Ebook<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.3em;\">\u2705<\/span> Programme PDF<\/p><div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> <b>BONUS : <\/b><br><i>2 programmes au sac de frappe<br> - Am\u00e9liorer ses directs<br> - Encha\u00eenements basiques pieds-poings<\/i><\/div>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\" colspan=\"2\"><span style=\"font-size: 12px;\"><i>Nous vous promettons de ne pas utiliser votre adresse email \u00e0 mauvais escient.<\/i><\/span>\n<div class=\"div-para\">  \n  \n  <div class=\"\n    mailpoet_form_popup_overlay\n      \"><\/div>\n  <div\n    id=\"mailpoet_form_4\"\n    class=\"\n      mailpoet_form\n      mailpoet_form_shortcode\n      mailpoet_form_position_\n      mailpoet_form_animation_\n    \"\n      >\n\n    <style type=\"text\/css\">\n     #mailpoet_form_4 .mailpoet_form {  }\n#mailpoet_form_4 .mailpoet_paragraph { line-height: 20px; 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}\n#mailpoet_form_4 .mailpoet_form_loading { width: 30px; text-align: center; line-height: normal; }\n#mailpoet_form_4 .mailpoet_form_loading > span { width: 5px; height: 5px; background-color: #5b5b5b; }#mailpoet_form_4{;}#mailpoet_form_4 .mailpoet_message {margin: 0; padding: 0 20px;}#mailpoet_form_4 .mailpoet_paragraph.last {margin-bottom: 0} @media (max-width: 500px) {#mailpoet_form_4 {background-image: none;}} @media (min-width: 500px) {#mailpoet_form_4 .last .mailpoet_paragraph:last-child {margin-bottom: 0}}  @media (max-width: 500px) {#mailpoet_form_4 .mailpoet_form_column:last-child .mailpoet_paragraph:last-child {margin-bottom: 0}} \n    <\/style>\n\n    <form\n      target=\"_self\"\n      method=\"post\"\n      action=\"https:\/\/www.mmartial.com\/wp-admin\/admin-post.php?action=mailpoet_subscription_form\"\n      class=\"mailpoet_form mailpoet_form_form mailpoet_form_shortcode\"\n      novalidate\n      data-delay=\"\"\n      data-exit-intent-enabled=\"\"\n      data-font-family=\"\"\n      data-cookie-expiration-time=\"\"\n    >\n      <input type=\"hidden\" name=\"data[form_id]\" value=\"4\" \/>\n      <input type=\"hidden\" name=\"token\" value=\"2f28146bd8\" \/>\n      <input type=\"hidden\" name=\"api_version\" value=\"v1\" \/>\n      <input type=\"hidden\" name=\"endpoint\" value=\"subscribers\" \/>\n      <input type=\"hidden\" name=\"mailpoet_method\" value=\"subscribe\" \/>\n\n      <label class=\"mailpoet_hp_email_label\" style=\"display: none !important;\">Veuillez laisser ce champ vide<input type=\"email\" name=\"data[email]\"\/><\/label><div class=\"mailpoet_paragraph\"><label for=\"form_email_4\" class=\"mailpoet-screen-reader-text\" data-automation-id=\"form_email_label\" >E-mail <span class=\"mailpoet_required\">*<\/span><\/label><input type=\"email\" autocomplete=\"email\" class=\"mailpoet_text\" id=\"form_email_4\" name=\"data[form_field_OWM5M2Y0YjNjN2M3X2VtYWls]\" title=\"E-mail\" value=\"\" data-automation-id=\"form_email\"  placeholder=\"E-mail *\" data-parsley-required=\"true\" data-parsley-minlength=\"6\" data-parsley-maxlength=\"150\" data-parsley-type-message=\"Cette valeur doit \u00eatre un e-mail valide.\" data-parsley-errors-container=\".mailpoet_error_email_\" data-parsley-required-message=\"Ce champ est n\u00e9cessaire.\"\/><\/div>\n<div class=\"mailpoet_paragraph\"><input type=\"submit\" class=\"mailpoet_submit\" value=\"T\u00e9l\u00e9charger\" data-automation-id=\"subscribe-submit-button\" style=\"border-color:transparent;\" \/><span class=\"mailpoet_form_loading\"><span class=\"mailpoet_bounce1\"><\/span><span class=\"mailpoet_bounce2\"><\/span><span class=\"mailpoet_bounce3\"><\/span><\/span><\/div>\n\n      <div class=\"mailpoet_message\">\n        <p class=\"mailpoet_validate_success\"\n                style=\"display:none;\"\n                >Merci d&#039;avoir choisi KNOCKOUT Program.\nV\u00e9rifiez \u00e0 pr\u00e9sent votre boite de r\u00e9ception.\n        <\/p>\n        <p class=\"mailpoet_validate_error\"\n                style=\"display:none;\"\n                >        <\/p>\n      <\/div>\n    <\/form>\n\n      <\/div>\n\n  <\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n\n\n\n\n<p>Compar\u00e9 aux pratiquants de l&rsquo;\u00e9poque, Lee mettait \u00e9norm\u00e9ment l&rsquo;accent sur la condition physique. C&rsquo;est donc logiquement qu&rsquo;il a d\u00e9velopp\u00e9, test\u00e9, appliqu\u00e9 de nombreuses <strong>m\u00e9thodes d&rsquo;entra\u00eenement<\/strong> qui se sont av\u00e9r\u00e9es plus ou moins efficaces. Une chose est s\u00fbre, les r\u00e9sultats en terme d&rsquo;esth\u00e9tisme et d&rsquo;explosivit\u00e9 sont encore aujourd&rsquo;hui tr\u00e8s impressionnants.<\/p>\n\n\n\n<figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.instagram.com\/p\/BkBe5rjnhi3\/?utm_source=ig_web_copy_link\n<\/div><\/figure>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u00ab\u00a0<em>La grande chose sur Bruce Lee, c&rsquo;est qu&rsquo;il a impressionn\u00e9 des millions et des millions de gosses qui ont voulu suivre ses traces. Ils ont pratiqu\u00e9 les arts martiaux, ils ont voulu faire du cin\u00e9ma.<\/em>\u00ab\u00a0<\/p><cite>Arnold Schwarzenneger, dans le livre \u00ab\u00a0S&rsquo;entra\u00eener avec Bruce Lee : L&rsquo;expression du corps humain\u00a0\u00bb<\/cite><\/blockquote>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Musculation et performance physique<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Bienfaits<\/h3>\n\n\n\n<p>La musculation apporte de nombreux <strong>bienfaits <\/strong>et je ne les cite pas tous. Cependant, voici quelques exemples qui vous aideront \u00e0 comprendre pourquoi au niveau de la sant\u00e9, c&rsquo;est important.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/03\/sport-2264825_1920-1024x683.jpg\" alt=\"Pompe push up\" class=\"wp-image-10730\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/03\/sport-2264825_1920-1024x683.jpg 1024w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/03\/sport-2264825_1920-300x200.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/03\/sport-2264825_1920-768x512.jpg 768w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/03\/sport-2264825_1920-1320x880.jpg 1320w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/03\/sport-2264825_1920.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>La musculation permet une mobilisation plus ou moins compl\u00e8te du corps, et donc de <strong>ralentir le vieillissement des articulations<\/strong>. Sans compter l&rsquo;am\u00e9lioration de la <strong>posture <\/strong>du corps, la <strong>densit\u00e9 <\/strong>osseuse, et bien s\u00fbr la performance dans le sport choisi.<\/p>\n\n\n\n<ul><li>Augmente l&rsquo;endurance musculaire<\/li><li>Augmente la masse musculaire<\/li><li>Am\u00e9liore la densit\u00e9 osseuse<\/li><li>Retarde le vieillissement<\/li><li>Am\u00e9liore la posture<\/li><li>Am\u00e9liore la performance du sport choisi<\/li><li>Diminue les risques de diab\u00e8te<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Qu&rsquo;est-ce que la performance physique ?<\/h3>\n\n\n\n<p>Premi\u00e8rement, lorsque nous parlons de performance physique, et plus pr\u00e9cis\u00e9ment de condition physique, il y a 5 piliers \u00e0 d\u00e9velopper.<\/p>\n\n\n\n<ul><li>Endurance<\/li><li>Explosivit\u00e9<\/li><li>Force<\/li><li>Vitesse<\/li><li>Souplesse<\/li><\/ul>\n\n\n\n<p>Bien s\u00fbr, l&rsquo;objectif final serait de pouvoir solliciter un <strong>maximum d&rsquo;aptitudes<\/strong>. Cependant, la m\u00e9thode \u00ab\u00a0traditionnelle\u00a0\u00bb de musculation permet de d\u00e9velopper de la force, du volume, et de l&rsquo;hypertrophie musculaire. Nous pouvons ainsi constater que seul le pilier de la force est affect\u00e9, et quelque peu celui de l&rsquo;explosivit\u00e9.<\/p>\n\n\n\n<p>Par cons\u00e9quent, d&rsquo;un point de vue sportif, il faut pouvoir toucher \u00e0 d&rsquo;autres aptitudes afin de <strong>pr\u00e9parer efficacement <\/strong>un athl\u00e8te.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La musculation au service de la performance<\/h3>\n\n\n\n<p>Il existe heureusement d&rsquo;autres <strong>m\u00e9thodes de musculation <\/strong>qui permettent de toucher 4 des 5 piliers pr\u00e9sent\u00e9s ci-dessus. La souplesse \u00e9tant donc travaill\u00e9e avec des exercices dissoci\u00e9s de ceux de musculation.<\/p>\n\n\n\n<figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.instagram.com\/p\/B4oHiiejNn4\/?utm_source=ig_web_copy_link\n<\/div><\/figure>\n\n\n\n<p>Ce sont bien s\u00fbr des m\u00e9thodes d&rsquo;entra\u00eenement aujourd&rsquo;hui <strong>populaires <\/strong>dans le milieu amateur qui sont \u00e9galement pratiqu\u00e9es par tous les sportifs professionnels. Mais elles \u00e9taient \u00e0 l&rsquo;\u00e9poque de Bruce Lee tr\u00e8s peu r\u00e9pandues.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">La condition physique de Bruce Lee<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">M\u00e9thode de musculation traditionnelle<\/h3>\n\n\n\n<p>Initialement, Bruce pratiquait des exercices classiques de musculation afin de d\u00e9velopper son physique. Cependant, avec le temps, il s&rsquo;est rendu compte qu&rsquo;il ne <strong>voulait pas d&rsquo;un corps purement massif<\/strong>. Il souhaitait d\u00e9velopper un physique sec, taill\u00e9, d\u00e9coup\u00e9, et explosif.<\/p>\n\n\n\n<p>Mais que veut-on dire par musculation traditionnelle ? Il s&rsquo;agit simplement de <strong>cibler un groupe musculaire<\/strong>, par exemple triceps, pectoraux, et delto\u00efdes, et d&rsquo;orienter tous les exercices de renforcement sur ce groupe de muscles. Pour les muscles que nous avons cit\u00e9s, nous allons par exemple pratiquer 5 s\u00e9ries de d\u00e9velopp\u00e9 couch\u00e9 \u00e0 10 r\u00e9p\u00e9titions, et ensuite passer sur du d\u00e9velopp\u00e9 devant ou vertical.<\/p>\n\n\n\n<figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.instagram.com\/p\/B1bL1bTDl2t\/?utm_source=ig_web_copy_link\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Programme forme et force de Bruce Lee<\/h3>\n\n\n\n<ol><li>Clean &amp; Press : 2 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions<\/li><li>Curl : 2 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions<\/li><li>Shoulder press : 2 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions<\/li><li>Rowing vertical : 2 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions<\/li><li>Squat : 2 s\u00e9ries de 12 \u00e0 20 r\u00e9p\u00e9titions<\/li><li>Rowing horizontal : 2 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions<\/li><li>Bench press : 2 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions<\/li><li>Pullover : 2 s\u00e9ries de 12 r\u00e9p\u00e9titions<\/li><\/ol>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">L&rsquo;isom\u00e9trie<\/h3>\n\n\n\n<p>Bruce pratiquait des m\u00e9thodes de renforcement isom\u00e9trique afin de d\u00e9velopper sa <strong>force maximale<\/strong>. Afin d&rsquo;\u00e9viter l&rsquo;hypertrophie et afin de d\u00e9velopper une force \u00ab\u00a0nerveuse\u00a0\u00bb, il incorporait fr\u00e9quemment des exercices de renforcement statique, o\u00f9 il mobilisait 100% de sa force durant 12 secondes. Il avait lu cela dans diff\u00e9rents magazines d&rsquo;halt\u00e9rophilie qui proposaient des m\u00e9thodes de d\u00e9veloppement de la force maximale par l&rsquo;isom\u00e9trie.<\/p>\n\n\n\n<p>Bien que l&rsquo;isom\u00e9trie ne puisse constituer un unique fondement de travail en musculation, il peut \u00eatre int\u00e9ressant de <strong>l&rsquo;incorporer <\/strong>afin de d\u00e9velopper sa <strong>force maximale sans hypertrophier<\/strong> le muscle. L&rsquo;inconv\u00e9nient de cette m\u00e9thode est que la force d\u00e9velopp\u00e9e est souvent relative \u00e0 l&rsquo;angle pris par l&rsquo;articulation durant l&rsquo;exercice.<\/p>\n\n\n\n<figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.instagram.com\/p\/BkOSKBiHQM9\/?utm_source=ig_web_copy_link\n<\/div><figcaption>Entra\u00eenement isom\u00e9trique de Bruce Lee sur un rack avec une barre fixe. \u00c0 noter qu&rsquo;il a les jambes en extension.<\/figcaption><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Gain de force \u00e0 un angle pr\u00e9cis<\/h4>\n\n\n\n<p>Si par exemple j&rsquo;oppose une r\u00e9sistance totale (barre fix\u00e9e dans un rack) en faisant un squat, et que mes jambes ont un angle de 90\u00b0. Le gain de force se fera uniquement \u00e0 <strong>cet angle pr\u00e9cis<\/strong>. Le principe peut donc \u00eatre int\u00e9ressant s&rsquo;il est report\u00e9 \u00e0 des mouvements martiaux afin d&rsquo;augmenter la prise de force \u00e0 un certain angle ou position.<\/p>\n\n\n\n<p>Pour un article plus d\u00e9taill\u00e9 sur la prise de force et l&rsquo;isom\u00e9trie, vous pouvez consulter <a rel=\"noreferrer noopener\" aria-label=\"celui-ci qui est tr\u00e8s bien fourni (opens in a new tab)\" href=\"https:\/\/www.powerliftingmag.fr\/entrainement-isometrique-et-prise-de-force\/\" target=\"_blank\">celui-ci qui est tr\u00e8s bien fourni<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Le passage aux circuits<\/h3>\n\n\n\n<p>En 1972, Bruce commande un appareil pratiquement fabriqu\u00e9 sur mesure : le <strong>Marcy Circuit Trainer<\/strong>. Il souhaite pouvoir s&rsquo;entra\u00eener de la mani\u00e8re la plus efficiente possible. Il voulait donc pouvoir combiner entra\u00eenement de force \/ endurance \/ explosivit\u00e9 \/ vitesse afin d&rsquo;optimiser au mieux sa performance physique dans un temps restreint.<\/p>\n\n\n\n<p>Selon un concept qui n&rsquo;\u00e9tait pas du tout r\u00e9pandu \u00e0 l&rsquo;\u00e9poque, Bruce se lance dans <a href=\"https:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\">l&rsquo;entra\u00eenement s\u00e9quentiel, ou cross training, entra\u00eenement par intervalle ou interval training<\/a>, peu importe le nom qu&rsquo;on lui donne, cette forme de pr\u00e9paration physique est <strong>moderne <\/strong>et tr\u00e8s r\u00e9pandue \u00e0 l&rsquo;heure actuelle.<\/p>\n\n\n\n<p>Le principe est tr\u00e8s simple, vous r\u00e9alisez un exercice de renforcement ciblant un certain groupe musculaire. Il peut donc \u00eatre d\u00e9fini par sa dur\u00e9e (exemple : 30 secondes), ou par son nombre de r\u00e9p\u00e9titions (exemple : 12), et une fois l&rsquo;exercice termin\u00e9, vous passez directement \u00e0 un autre exercice. L&rsquo;id\u00e9e est <strong>d&rsquo;alterner les groupes musculaires <\/strong>afin de solliciter le c\u0153ur, et par cons\u00e9quent <strong>l&rsquo;endurance musculaire et cardio-vasculaire<\/strong>.<\/p>\n\n\n\n<p>Afin d&rsquo;am\u00e9liorer sa performance physique et sa vitesse, Bruce pratiquait chaque exercice durant 30 secondes et essayait d&rsquo;effectuer un <strong>maximum de r\u00e9p\u00e9titions<\/strong> durant le laps de temps n\u00e9cessaire afin de solliciter sa force explosive.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Abdominaux et avant-bras<\/h3>\n\n\n\n<p>Cette fois tr\u00e8s sp\u00e9cifique aux arts martiaux, le Petit Dragon avait un amour tout particulier pour l&rsquo;entra\u00eenement de ses <strong>abdominaux <\/strong>et de ses <strong>avants-bras<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.instagram.com\/p\/B5-sBugDEZb\/?utm_source=ig_web_copy_link\n<\/div><figcaption>Un grand droit taill\u00e9 dans le marbre<\/figcaption><\/figure>\n\n\n\n<p>Selon son carnet d&rsquo;entra\u00eenement.  Lee entra\u00eenait tous les jours ses abdominaux et ses avants-bras. Selon lui, la ceinture abdominale \u00e9tait <strong>source de puissance<\/strong>, dans tous les techniques percussion, une notion qui s&rsquo;est av\u00e9r\u00e9e particuli\u00e8rement pertinente pour la pr\u00e9paration actuelle des sportifs professionnels. Et pour ce qui est d&rsquo;am\u00e9liorer son grip et la lourdeur de ses frappes, Lee renfor\u00e7ait ses avants-bras \u00e9galement tous les jours.<\/p>\n\n\n\n<p>Ses deux parties du corps sont d&rsquo;ailleurs particuli\u00e8rement d\u00e9velopp\u00e9es et impressionnantes lorsqu&rsquo;on le regarde en action.<\/p>\n\n\n\n<figure class=\"wp-block-embed-instagram wp-block-embed is-type-rich is-provider-instagram\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/www.instagram.com\/p\/B5d7D31jn6c\/?utm_source=ig_web_copy_link\n<\/div><figcaption>Des avants-bras travaill\u00e9s quotidiennement<\/figcaption><\/figure>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Bonus : Circuit au poids de corps MMArtial<\/h2>\n\n\n\n<p>\u00c0 l&rsquo;aide d&rsquo;une <strong>station basique <\/strong>de poids de corps combinant chaise romaine et barre de traction, vous pouvez d\u00e9j\u00e0 appliquer ces principes de mani\u00e8re tr\u00e8s efficace.<\/p>\n\n\n\n<p>Voici un circuit d&rsquo;exemple facile \u00e0 mettre en place.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Exercice<\/strong> (30 secondes chaque exercice \/ max de r\u00e9p\u00e9titions \/ sans pause)<\/td><\/tr><tr><td>1. Relev\u00e9 de jambes (Knee Raises)<\/td><\/tr><tr><td>2. Tractions<\/td><\/tr><tr><td>3. Dips<\/td><\/tr><tr><td>4. Squat (poids de corps sans la machine)<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Circuit \u00e0 ex\u00e9cuter 3 ou 4 fois, tr\u00e8s simple, mais tr\u00e8s co\u00fbteux en \u00e9nergie.<\/p>\n\n\n\n<div class=\"aawp\">\n\n            \n            \n<div class=\"aawp-product aawp-product--horizontal aawp-product--css-adjust-image-large\"  data-aawp-product-asin=\"B077S1G8FP\" data-aawp-product-id=\"6474\" data-aawp-tracking-id=\"nicolaseicher-21\" data-aawp-product-title=\"RELIFE REBUILD YOUR LIFE Chaise Romaine Musculation Power Tower Barre Traction Dips Entra\u00eenement Fitness Multifonction Domicile Pull Ups\" data-aawp-click-tracking=\"title\">\n\n    \n    <div class=\"aawp-product__thumb\">\n        <a class=\"aawp-product__image-link\"\n           href=\"https:\/\/www.amazon.fr\/dp\/B077S1G8FP?tag=nicolaseicher-21&linkCode=ogi&th=1&psc=1\" title=\"RELIFE REBUILD YOUR LIFE Station d'entra\u00eenement \/ musculation \u00e0 la maison\" rel=\"nofollow noopener sponsored\" target=\"_blank\">\n            <img decoding=\"async\" class=\"aawp-product__image\" src=\"https:\/\/m.media-amazon.com\/images\/I\/31YAVWFxhdL.jpg\" alt=\"RELIFE REBUILD YOUR LIFE Station d'entra\u00eenement \/ musculation \u00e0 la maison\"  \/>\n        <\/a>\n\n            <\/div>\n\n    <div class=\"aawp-product__content\">\n        <a class=\"aawp-product__title\" href=\"https:\/\/www.amazon.fr\/dp\/B077S1G8FP?tag=nicolaseicher-21&linkCode=ogi&th=1&psc=1\" title=\"RELIFE REBUILD YOUR LIFE Station d'entra\u00eenement \/ musculation \u00e0 la maison\" rel=\"nofollow noopener sponsored\" target=\"_blank\">\n            RELIFE REBUILD YOUR LIFE Station d'entra\u00eenement \/ musculation \u00e0 la maison        <\/a>\n        <div class=\"aawp-product__description\">\n            Facile \u00e0 assembler et inclure la bo\u00eete \u00e0 outils, la poign\u00e9e de confort anti-d\u00e9rapante, la station d'inclinaison push-up de pull up vers le haut. Barres parall\u00e8les simples, menton, soutien des bras, \u00e9l\u00e9vation verticale du genou, muscles abdominaux d'entra\u00eenement principal, bras, dos, poitrine, \u00e9paules et muscles des jambes        <\/div>\n    <\/div>\n\n    <div class=\"aawp-product__footer\">\n\n        <div class=\"aawp-product__pricing\">\n            \n                            <span class=\"aawp-product__price aawp-product__price--current\">162,99 EUR<\/span>\n            \n            <a href=\"https:\/\/www.amazon.fr\/gp\/prime\/?tag=nicolaseicher-21\" title=\"Amazon Prime\" rel=\"nofollow noopener sponsored\" target=\"_blank\" class=\"aawp-check-prime\"><img decoding=\"async\" src=\"https:\/\/www.mmartial.com\/wp-content\/plugins\/aawp\/assets\/img\/icon-check-prime.svg\" height=\"16\" width=\"55\" alt=\"Amazon Prime\" \/><\/a>        <\/div>\n\n                <a class=\"aawp-button aawp-button--buy aawp-button aawp-button--amazon aawp-button--icon aawp-button--icon-black\" href=\"https:\/\/www.amazon.fr\/dp\/B077S1G8FP?tag=nicolaseicher-21&#038;linkCode=ogi&#038;th=1&#038;psc=1\" title=\"Voir sur Amazon\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Voir sur Amazon<\/a>\n            <\/div>\n\n<\/div>\n\n    \n<\/div>\n\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Bonus : Circuit \u00ab\u00a0Bruce Lee\u00a0\u00bb sur la machine HGX200<\/h2>\n\n\n\n<p>Un circuit particuli\u00e8rement efficace que Bruce Lee pratiquait sur sa Marcy Circuit Trainer durant le tournage du film <strong>\u00ab\u00a0Op\u00e9ration Dragon\u00a0\u00bb<\/strong>. Le programme est \u00e9galement adaptable sur une station de musculation HGX200.<\/p>\n\n\n\n<p>Voici un exemple d&rsquo;un circuit que pratiquait Lee \u00e0 la Marcy Circuit Trainer et comment l&rsquo;adapter \u00e0 une station populaire comme la HGX200 qui contient pratiquement tout pour ex\u00e9cuter le circuit.<\/p>\n\n\n\n<p>Votre but est de passer 30 secondes sur chaque exercice avec le temps de pause le plus r\u00e9duit. Pour chaque station, le but est d&rsquo;effectuer le plus de r\u00e9p\u00e9titions possible. Il y aura une certaine prise en main \u00e0 faire, en raison du changement de charge \u00e0 effectuer lors de chaque exercice.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"has-text-align-center wp-block-heading\">30 secondes d&rsquo;exercice \u00e0 vitesse maximale | Temps de pause le plus r\u00e9duit<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>N\u00b0<\/strong><\/td><td><strong>Marcy Circuit Trainer<\/strong><\/td><td><strong>HGX200<\/strong><\/td><\/tr><tr><td>1<\/td><td>Overhand pull-up<\/td><td>Traction \u00e0 la barre <\/td><\/tr><tr><td>2<\/td><td>Seated leg Press <\/td><td>Extension quadriceps (pas de Press machine)<\/td><\/tr><tr><td>3<\/td><td>Standing leg thrust<\/td><td>Abduction de la hanche \u00e0 la poulie, 15 secondes chaque jambe<\/td><\/tr><tr><td>4<\/td><td>Shoulder press<\/td><td>D\u00e9velopp\u00e9 vertical avec la poulie basse<\/td><\/tr><tr><td>5<\/td><td>Standing calf raise<\/td><td>\u00c9l\u00e9vation mollets sur le stepper<\/td><\/tr><tr><td>6<\/td><td>Cable curls altern\u00e9s<\/td><td>Curl poulie 15 sec chaque bras<\/td><\/tr><tr><td>7<\/td><td>Standing unilat\u00e9ral horizontal arm adduction<\/td><td>Tirage unilat\u00e9ral poulie bras tendu, 15 secondes chaque bras<\/td><\/tr><tr><td>8<\/td><td>Bench Press<\/td><td>D\u00e9velopp\u00e9 couch\u00e9<\/td><\/tr><tr><td>9<\/td><td>Squat charg\u00e9<\/td><td>Flexion Ischio-jambiers \u00e0 la poulie, 15 secondes chaque jambe (pas de rack de squat)<\/td><\/tr><tr><td>10<\/td><td>Pull-down derri\u00e8re la nuque en position agenouill\u00e9e<\/td><td>Tirage vertical<\/td><\/tr><tr><td>11<\/td><td>Triceps push down<\/td><td>Extension triceps \u00e0 la poulie haute<\/td><\/tr><tr><td>12<\/td><td>Footing<\/td><td>Stepper ou footing<\/td><\/tr><tr><td>13<\/td><td>Wrist roller (Bruce avait un \u00e9quipement sp\u00e9cial pour ses avants-bras)<\/td><td>Suspension 30 secondes bras tendu \u00e0 la barre de traction<\/td><\/tr><tr><td>14<\/td><td>Flexion extensions du cou<\/td><td>Pas possible sur HGX200, effectuez des flexions du cou sur le dos<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div class=\"aawp\">\n\n            \n            \n<div class=\"aawp-product aawp-product--horizontal aawp-product--css-adjust-image-large\"  data-aawp-product-asin=\"B07FCJKRHC\" data-aawp-product-id=\"6388\" data-aawp-tracking-id=\"nicolaseicher-21\" data-aawp-product-title=\"Sportstech HGX100\/HGX200\/HGX300 - Machine multistation Premium pour entrainements vari\u00e9s  Salle de Sport Domestique avec Stepper ou Presse \u00e0 Jambes Mat\u00e9riau EVA.\" data-aawp-click-tracking=\"title\">\n\n    \n    <div class=\"aawp-product__thumb\">\n        <a class=\"aawp-product__image-link\"\n           href=\"https:\/\/www.amazon.fr\/dp\/B07FCJKRHC?tag=nicolaseicher-21&linkCode=ogi&th=1&psc=1\" title=\"Station de musculation Sportstech HGX200\" rel=\"nofollow noopener sponsored\" target=\"_blank\">\n            <img decoding=\"async\" class=\"aawp-product__image\" src=\"https:\/\/m.media-amazon.com\/images\/I\/519xhuL4L3L.jpg\" alt=\"Station de musculation Sportstech HGX200\"  \/>\n        <\/a>\n\n            <\/div>\n\n    <div class=\"aawp-product__content\">\n        <a class=\"aawp-product__title\" href=\"https:\/\/www.amazon.fr\/dp\/B07FCJKRHC?tag=nicolaseicher-21&linkCode=ogi&th=1&psc=1\" title=\"Station de musculation Sportstech HGX200\" rel=\"nofollow noopener sponsored\" target=\"_blank\">\n            Station de musculation Sportstech HGX200        <\/a>\n        <div class=\"aawp-product__description\">\n            Pratiquez plus de 30 exercices de musculation avec la machine Sportstech. L'appareil, relativement peu co\u00fbteux en espace vous permettra d'\u00e9conomiser le prix d'un abonnement de fitness en vous offrant une tr\u00e8s large vari\u00e9t\u00e9 d'exercices \u00e0 r\u00e9aliser chez vous !        <\/div>\n    <\/div>\n\n    <div class=\"aawp-product__footer\">\n\n        <div class=\"aawp-product__pricing\">\n            \n                            <span class=\"aawp-product__price aawp-product__price--current\">1 199,00 EUR<\/span>\n            \n                    <\/div>\n\n                <a class=\"aawp-button aawp-button--buy aawp-button aawp-button--amazon aawp-button--icon aawp-button--icon-black\" href=\"https:\/\/www.amazon.fr\/dp\/B07FCJKRHC?tag=nicolaseicher-21&#038;linkCode=ogi&#038;th=1&#038;psc=1\" title=\"Voir sur Amazon\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Voir sur Amazon<\/a>\n            <\/div>\n\n<\/div>\n\n    \n<\/div>\n\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>Le Petit Dragon \u00e9tait donc un <strong>pr\u00e9curseur <\/strong>dans bien des domaines, et la <strong>pr\u00e9paration physique<\/strong> en fait partie. Son approche tr\u00e8s moderne se faisait remarquer \u00e0 l&rsquo;\u00e9poque et aujourd&rsquo;hui son entra\u00eenement para\u00eet presque anodin.<\/p>\n\n\n\n<p>Mais il est toujours int\u00e9ressant de revoir par quoi il est pass\u00e9 pour arriver jusqu&rsquo;\u00e0 son <strong>entra\u00eenement intensif <\/strong>sous forme de circuit. En plus d&rsquo;\u00eatre un acteur, un athl\u00e8te et un philosophe, Bruce \u00e9tait <strong>un v\u00e9ritable chercheur<\/strong>. Il testait r\u00e9guli\u00e8rement des programmes d&rsquo;entra\u00eenement sur lui-m\u00eame afin de s\u00e9lectionner ce qui \u00e9tait le plus efficace afin d&rsquo;am\u00e9liorer sa performance physique.<\/p>\n\n\n\n<p>Il a finalement opt\u00e9 pour <strong>l&rsquo;entra\u00eenement s\u00e9quentiel<\/strong> afin de b\u00e9n\u00e9ficier du gain d&rsquo;endurance, de vitesse, et d&rsquo;explosivit\u00e9 que cela procurait.<\/p>\n\n\n\n<p>Un bon entra\u00eenement \u00e0 tous ceux qui, motiv\u00e9s par le d\u00e9vouement de Lee, enfileront leur tenue de sport et lanceront leur minuteur.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sources :<\/strong><br>Livre : \u00ab\u00a0<em>S&rsquo;entra\u00eener avec Bruce Lee : L&rsquo;expression du corps humain<\/em>\u00a0\u00bb de John Little<br><a href=\"https:\/\/www.lanutrition.fr\/les-benefices-sante-de-la-musculation\">https:\/\/www.lanutrition.fr\/les-benefices-sante-de-la-musculation<\/a><br><a rel=\"noreferrer noopener\" aria-label=\"https:\/\/www.bmoove.com\/bienfaits-musculation-sante\/#5_La_musculation_ameliore_le_bien_etre (opens in a new tab)\" href=\"https:\/\/www.bmoove.com\/bienfaits-musculation-sante\/#5_La_musculation_ameliore_le_bien_etre\" target=\"_blank\">https:\/\/www.bmoove.com\/bienfaits-musculation-sante\/#5_La_musculation_ameliore_le_bien_etre<\/a><br><a href=\"http:\/\/blog.moncoach.com\/13-avantages-meconnus-de-la-musculation\/\">http:\/\/blog.moncoach.com\/13-avantages-meconnus-de-la-musculation\/<\/a><\/p>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Continuons notre s\u00e9rie sur le Petit Dragon et partons cette fois sur un domaine bien pr\u00e9cis qui l&rsquo;a rendu \u00e9galement tr\u00e8s connu : la musculation et la performance physique&#8230; <a href=\"https:\/\/www.mmartial.com\/blog\/2020\/01\/03\/bruce-lee-musculation-et-performance-physique\/\" class=\"more-link\">Continuer la lecture <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":12817,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[206,16,10,5,19,6],"tags":[54,51,39,387,153,364,154,118],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - 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