{"id":13580,"date":"2020-08-27T09:10:03","date_gmt":"2020-08-27T07:10:03","guid":{"rendered":"https:\/\/www.mmartial.com\/?p=13580"},"modified":"2020-08-27T09:10:05","modified_gmt":"2020-08-27T07:10:05","slug":"les-5-meilleurs-exercices-pour-developper-son-explosivite-en-arts-martiaux","status":"publish","type":"post","link":"https:\/\/www.mmartial.com\/blog\/2020\/08\/27\/les-5-meilleurs-exercices-pour-developper-son-explosivite-en-arts-martiaux\/","title":{"rendered":"Les 5 meilleurs exercices pour d\u00e9velopper son explosivit\u00e9 en arts martiaux"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">D&rsquo;o\u00f9 vient l&rsquo;explosivit\u00e9 ?<\/h2>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Bonjour \u00e0 tous, aujourd&rsquo;hui je c\u00e8de la parole \u00e0 Yann Stolz du site <a href=\"https:\/\/preparation-physique-mma.com\/category\/article\/\" target=\"_blank\" rel=\"noreferrer noopener\">preparation-physique-mma.com<\/a> qui va nous parler d&rsquo;explosivit\u00e9 ! Tr\u00e8s bon article.<\/p><\/blockquote>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"940\" height=\"680\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/banniere_940.jpg\" alt=\"5 exercices pour d\u00e9velopper son explosivit\u00e9 en arts martiaux\" class=\"wp-image-13603\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/banniere_940.jpg 940w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/banniere_940-300x217.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/banniere_940-768x556.jpg 768w\" sizes=\"(max-width: 940px) 100vw, 940px\" \/><\/figure>\n\n\n\n<p><strong>Est-ce que vous vous \u00eates d\u00e9j\u00e0 demand\u00e9 comment certains combattants plus petits ou moins muscl\u00e9s parviennent \u00e0 frapper plus fort que des gros gabarits&nbsp;?<\/strong><\/p>\n\n\n\n<p>La r\u00e9ponse se trouve g\u00e9n\u00e9ralement dans leur plus grande <a href=\"https:\/\/www.mmartial.com\/blog\/2019\/07\/27\/5-astuces-pour-ameliorer-sa-puissance-de-frappe\/\">explosivit\u00e9&nbsp;<\/a>; qui \u00e9quivaut \u00e0 la puissance qu\u2019ils sont capables de d\u00e9ployer en un instant donn\u00e9. Le concept est d\u00e9velopp\u00e9 dans le livre de 1950 \u00ab&nbsp;<a href=\"https:\/\/www.amazon.fr\/Championship-Fighting-Explosive-Punching-Aggressive\/dp\/1501111485\">Championship Fighting&nbsp;: Explosive punching and aggresive defense&nbsp;<\/a>\u00bb de Jack Dempsey, ancien champion du monde poids lourds pendant 7 ann\u00e9es cons\u00e9cutives.<\/p>\n\n\n\n<div class=\"aawp\">\n\n            \n            \n<div class=\"aawp-product aawp-product--horizontal aawp-product--ribbon aawp-product--sale aawp-product--css-adjust-image-large\"  data-aawp-product-asin=\"1501111485\" data-aawp-product-id=\"6465\" data-aawp-tracking-id=\"nicolaseicher-21\" data-aawp-product-title=\"Championship Fighting  Explosive Punching and Aggressive Defense-\" data-aawp-click-tracking=\"title\">\n\n    <span class=\"aawp-product__ribbon aawp-product__ribbon--sale\">Promo<\/span>\n    <div class=\"aawp-product__thumb\">\n        <a class=\"aawp-product__image-link\"\n           href=\"https:\/\/www.amazon.fr\/dp\/1501111485?tag=nicolaseicher-21&linkCode=ogi&th=1&psc=1\" title=\"Championship Fighting: Explosive Punching and Aggressive Defense-\" rel=\"nofollow noopener sponsored\" target=\"_blank\">\n            <img decoding=\"async\" class=\"aawp-product__image\" src=\"https:\/\/m.media-amazon.com\/images\/I\/41DhukKgPwL.jpg\" alt=\"Championship Fighting: Explosive Punching and Aggressive Defense-\"  \/>\n        <\/a>\n\n            <\/div>\n\n    <div class=\"aawp-product__content\">\n        <a class=\"aawp-product__title\" href=\"https:\/\/www.amazon.fr\/dp\/1501111485?tag=nicolaseicher-21&linkCode=ogi&th=1&psc=1\" title=\"Championship Fighting: Explosive Punching and Aggressive Defense-\" rel=\"nofollow noopener sponsored\" target=\"_blank\">\n            Championship Fighting: Explosive Punching and Aggressive Defense-        <\/a>\n        <div class=\"aawp-product__description\">\n            <ul><li>Demspey, Jack (Auteur)<\/li><\/ul>        <\/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\">17,59 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\/1501111485?tag=nicolaseicher-21&#038;linkCode=ogi&#038;th=1&#038;psc=1\" title=\"Acheter sur Amazon\" target=\"_blank\" rel=\"nofollow noopener sponsored\">Acheter sur Amazon<\/a>\n            <\/div>\n\n<\/div>\n\n    \n<\/div>\n\n\n\n\n<p>Il y d\u00e9crit en d\u00e9tail la difficult\u00e9 de produire un coup de puissance maximale, car cela n\u00e9cessite de combiner trois phases cl\u00e9s en un m\u00eame mouvement&nbsp;:<\/p>\n\n\n\n<ul><li>La phase de contraction, qui permet au coup de partir et d\u00e9pend majoritairement de la force maximale du combattant.<\/li><li>La phase de relaxation, pendant laquelle les muscles doivent \u00eatre d\u00e9tendus pour maintenir une vitesse \u00e9lev\u00e9e (et notamment les muscles antagonistes qui risquent de freiner le mouvement).<\/li><li>La seconde phase de contraction, au moment de l\u2019impact afin d\u2019assener le coup le plus puissant possible.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Force maximale vs Explosivit\u00e9<\/h2>\n\n\n\n<p>Bien que la plupart des sportifs comprennent comment d\u00e9velopper leur force maximale, ils n\u00e9gligent souvent de d\u00e9velopper leur explosivit\u00e9, ce qui est pourtant crucial afin de permettre aux muscles de mieux se rel\u00e2cher au cours du mouvement. Sans cette phase de relaxation, on se retrouve \u00e0 frapper lourdement et on risque de s\u2019\u00e9puiser rapidement \u00e0 force de garder les muscles contract\u00e9s en permanence.<\/p>\n\n\n\n<p><strong>Ainsi, si vous avez le sentiment de vous \u00e9puiser d\u00e8s que vous essayez de mettre plus de force dans vos coups, c\u2019est s\u00fbrement que vous favorisez votre force brute au d\u00e9triment de votre explosivit\u00e9<\/strong><\/p>\n\n\n\n<p>Voici donc ma liste des cinq meilleurs exercices \u00e0 ajouter \u00e0 vos entra\u00eenements pour d\u00e9velopper votre explosivit\u00e9 et am\u00e9liorer votre capacit\u00e9 \u00e0 relaxer vos muscles pendant&nbsp;l\u2019effort. Vous trouverez en fin d\u2019article un lien pour t\u00e9l\u00e9charger une s\u00e9ance type pour vous aider \u00e0 impl\u00e9menter ces exercices dans vos entra\u00eenements ainsi que des recommandations sur le nombre de r\u00e9p\u00e9titions et sets \u00e0 effectuer pour chacun d\u2019entre eux.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Top 5 des exercices d&rsquo;explosivit\u00e9<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Les pompes pliom\u00e9triques<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"700\" height=\"449\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/photo-1519741347686-c1e0aadf4611.jpg\" alt=\"Pompes explosives\" class=\"wp-image-13590\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/photo-1519741347686-c1e0aadf4611.jpg 700w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/photo-1519741347686-c1e0aadf4611-300x192.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<p>Un excellent exercice pour am\u00e9liorer son explosivit\u00e9 sur les coups de poing. Les pompes pliom\u00e9triques permettent de faire travailler vos pectoraux, triceps, \u00e9paules et sangle abdominale en stimulant vos fibres rapides. N\u2019h\u00e9sitez pas \u00e0 jeter un coup d\u2019\u0153il \u00e0 <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18438249\/\" target=\"_blank\" rel=\"noreferrer noopener\">l\u2019article scientifique<\/a> de 2008 sur le sujet pour plus d\u2019information.<\/p>\n\n\n\n<p>Les deux variations les plus connues sont les pompes saut\u00e9es et les pompes claqu\u00e9es, mais vous pouvez adapter l\u2019exercice en vous servant d\u2019un \u00e9lastique de r\u00e9sistance, soit pour complexifier l\u2019exercice, soit pour le simplifier. Dans le premier cas, l\u2019\u00e9lastique passe dans votre dos et est maintenu au sol soit par des poids soit par vos mains&nbsp;; dans le second cas, l\u2019\u00e9lastique passe sur le torse et est fix\u00e9 au-dessus de vous (par exemple \u00e0 une barre de traction). Veillez \u00e0 bien verrouiller le bassin, les genoux et les abdominaux pour \u00e9viter tout d\u00e9s\u00e9quilibre pendant le mouvement et prenez une \u00e0 deux secondes de pause entre chaque r\u00e9p\u00e9tition pour limiter le rebond \u00e9lastique.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Les Jump box<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"432\" height=\"650\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/pexels-photo-1552248.jpeg\" alt=\"Jump box\" class=\"wp-image-13589\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/pexels-photo-1552248.jpeg 432w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/pexels-photo-1552248-199x300.jpeg 199w\" sizes=\"(max-width: 432px) 100vw, 432px\" \/><\/figure><\/div>\n\n\n\n<p>Peut-\u00eatre l\u2019un des exercices les plus complets pour am\u00e9liorer son explosivit\u00e9 dans les coups de pieds. Le jump box consiste \u00e0 se placer devant un obstacle d\u2019une certaine hauteur (et suffisamment r\u00e9sistant) et de sauter dessus de fa\u00e7on aussi explosive que possible.<\/p>\n\n\n\n<p>Tout simple&nbsp;? C\u2019est vrai, mais les risques de blessures restent pr\u00e9sents, en particulier si vous vous surestimez et tentez directement de sauter trop haut.<\/p>\n\n\n\n<p>Il est donc pr\u00e9f\u00e9rable de commencer plus bas, quitte \u00e0 sauter beaucoup plus haut que la bo\u00eete en veillant \u00e0 atterrir de fa\u00e7on stable. En contr\u00f4lant votre atterrissage, vous allez consid\u00e9rablement am\u00e9liorer votre capacit\u00e9 \u00e0 d\u00e9c\u00e9l\u00e9rer, ce qui se traduit par une meilleure capacit\u00e9 \u00e0 relaxer rapidement vos muscles. De la m\u00eame fa\u00e7on que les pompes pliom\u00e9triques, il est recommand\u00e9 de prendre une \u00e0 deux secondes de pause entre chaque r\u00e9p\u00e9tition. Pour cela, commencez en position squat bas afin d\u2019\u00e9viter tout mouvement d\u2019\u00e9lasticit\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Le jeter de m\u00e9decine ball<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"334\" height=\"501\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/photo-1591258370467-f1ca1d70ea8f.jpg\" alt=\"Lancer de medecine ball\" class=\"wp-image-13588\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/photo-1591258370467-f1ca1d70ea8f.jpg 334w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/photo-1591258370467-f1ca1d70ea8f-200x300.jpg 200w\" sizes=\"(max-width: 334px) 100vw, 334px\" \/><\/figure><\/div>\n\n\n\n<p>L\u2019exercice compl\u00e9mentaire parfait des pompes pliometriques&nbsp;! Pour cela, munissez-vous d\u2019une m\u00e9decine ball et mettez-vous en position squat bas, balle en main. De l\u00e0, l\u2019id\u00e9e est de jeter la balle aussi fort et vite que possible au sol en veillant \u00e0 engager l\u2019ensemble du corps sur le mouvement. Le mouvement doit partir des jambes vers les bras (en vous \u00e9tirant donc sur la premi\u00e8re phase du mouvement) puis c\u2019est votre dos qui va permettre de ramener la balle vers le sol.<\/p>\n\n\n\n<p>Faites bien attention \u00e0 ne pas cambrer votre dos et \u00e0 garder les abdos bien engag\u00e9s pendant tout le mouvement pour \u00e9viter de vous faire mal.<\/p>\n\n\n\n<p>Il s\u2019agit d\u2019un exercice tr\u00e8s complet pour am\u00e9liorer vos coups de coudes, genoux et capacit\u00e9 \u00e0 r\u00e9sister \u00e0 une mise au sol. N\u2019h\u00e9sitez pas \u00e0 faire varier l\u2019exercice en lan\u00e7ant la balle \u00e0 l\u2019horizontale (contre un mur) ou en effectuant un mouvement de rotation d\u2019un c\u00f4t\u00e9 \u00e0 l\u2019autre. Pas de medecine ball \u00e0 disposition&nbsp;? Remplacer-la par un coussin ou un ballon de foot d\u00e9gonfl\u00e9 et augmentez le nombre de r\u00e9p\u00e9titions&nbsp;!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Le drop jump<\/h3>\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\">\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CDMaV_CIEHw\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"12\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:640px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CDMaV_CIEHw\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div><\/a> <p style=\" margin:8px 0 0 0; padding:0 4px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CDMaV_CIEHw\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#000; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none; word-wrap:break-word;\" target=\"_blank\">\u26a1\ufe0fDROP JUMP\u26a1\ufe0f\u2063\u2063 \u2063\u2063 \ud83c\udfc3\ud83c\udffb El \ud835\udc03\ud835\udc2b\ud835\udc28\ud835\udc29 \ud835\udc09\ud835\udc2e\ud835\udc26\ud835\udc29 es un test que permite valorar la fuerza reactiva de los miembros inferiores (Bosco 1983).\u2063\u2063 \u2063\u2063 \u26a1\ufe0fLa \ud835\udc1f\ud835\udc2e\ud835\udc1e\ud835\udc2b\ud835\udc33\ud835\udc1a \ud835\udc2b\ud835\udc1e\ud835\udc1a\ud835\udc1c\ud835\udc2d\ud835\udc22\ud835\udc2f\ud835\udc1a es la capacidad para absorber la fuerza en una direcci\u00f3n y aplicar m\u00e1s fuerza en la direcci\u00f3n opuesta, o lo que es lo mismo, la capacidad para cambiar r\u00e1pidamente de una acci\u00f3n exc\u00e9ntrica a una acci\u00f3n conc\u00e9ntrica (Thibaudeau, 2006). \u2063\u2063 \u2063\u2063 \u26bd\ufe0fEn el v\u00eddeo se muestra diferentes variantes para trabajar est\u00e1 fuera reactiva que podr\u00eda ser aplicable a deportes como el \ud835\udc1f\ud835\udc2e\u0301\ud835\udc2d\ud835\udc1b\ud835\udc28\ud835\udc25.\u2063\u2063 \u2063\u2063 1\ufe0f\u20e3DROP JUMP\u2063\u2063 \u2063\u2063 2\ufe0f\u20e3DROP JUMP + SALTO HORIZONTAL\u2063\u2063 \u2063\u2063 3\ufe0f\u20e3DROP JUMP UNIPODAL\u2063\u2063 \u2063\u2063 4\ufe0f\u20e3DROP JUMP UNIPODAL + SALIDAS\u2063\u2063 \u2063\u2063 5\ufe0f\u20e3DROP JUMP UNIPODAL + SALTO UNIPODAL FRONTAL\/LATERAL\u2063\u2063 \u2063\u2063 \ud83d\udccaLa \ud835\udc1a\ud835\udc25\ud835\udc2d\ud835\udc2e\ud835\udc2b\ud835\udc1a \ud835\udc1d\ud835\udc1e\ud835\udc25 \ud835\udc1c\ud835\udc1a\ud835\udc23\ud835\udc28\u0301\ud835\udc27 es recomendable que se individualice mediante el c\u00e1lculo del \u00edndice optimo de fuerza reactiva (RSI)\u2063\u2063 \u2063\u2063 #Futbol #dropjump #saltos #fuerzareactiva #fuerza #velocidad #saltos #preparacionfisica \u2063\u2063 \u2063\u2063 \u2063<\/a><\/p> <p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\">A post shared by <a href=\"https:\/\/www.instagram.com\/entrenatusmovimientos\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px;\" target=\"_blank\"> Jesus San Emeterio \u267b\ufe0fMovilidad<\/a> (@entrenatusmovimientos) on <time style=\" font-family:Arial,sans-serif; font-size:14px; line-height:17px;\" datetime=\"2020-07-28T17:20:44+00:00\">Jul 28, 2020 at 10:20am PDT<\/time><\/p><\/div><\/blockquote><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\n<\/div><\/figure>\n\n\n\n<p>Un exercice de pliom\u00e9trie r\u00e9actif qui permet d\u2019am\u00e9liorer l\u2019\u00e9lasticit\u00e9 de vos muscles inf\u00e9rieurs. Pour cela, le but est simplement de se laisser tomber d\u2019un banc ou d\u2019une chaise et d\u2019imm\u00e9diatement rebondir au moment o\u00f9 vous touchez le sol. Attention cependant \u00e0 bien s\u2019\u00e9chauffer avant de faire cet exercice au risque de se tordre la cheville.<\/p>\n\n\n\n<p>Si c\u2019est trop simple pour vous, n\u2019h\u00e9sitez pas \u00e0 essayer de sauter de plus en plus loin (en veillant \u00e0 atterrir de fa\u00e7on stable sur vos deux pieds) ou m\u00eame \u00e0 effectuer l\u2019exercice \u00e0 un pied pour les plus exp\u00e9riment\u00e9s.&nbsp;<\/p>\n\n\n\n<p>Le but est d\u2019apprendre \u00e0 vos muscles \u00e0 r\u00e9agir instinctivement \u00e0 certaines sollicitations donc mettez avant tout l\u2019accent sur la vitesse plut\u00f4t que sur la force en vous effor\u00e7ant de minimiser le temps de contact avec le sol.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Les tractions explosives<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"334\" height=\"501\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/photo-1583454155184-870a1f63aebc.jpg\" alt=\"Tractions explosives\" class=\"wp-image-13587\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/photo-1583454155184-870a1f63aebc.jpg 334w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2020\/08\/photo-1583454155184-870a1f63aebc-200x300.jpg 200w\" sizes=\"(max-width: 334px) 100vw, 334px\" \/><\/figure><\/div>\n\n\n\n<p>Peut-\u00eatre l\u2019un des exercices les plus compliqu\u00e9s de cette liste, mais \u00f4 combien efficaces. Il permet de renforcer l\u2019ensemble des fibres rapides de votre cha\u00eene post\u00e9rieure, fibres qui sont souvent n\u00e9glig\u00e9es, car dures \u00e0 solliciter.<\/p>\n\n\n\n<p>Pour cela, munissez-vous d\u2019une barre de traction (ou d\u2019une branche bien solide, mais pas trop large) et effectuez vos tractions en essayant de vous propulser le plus haut possible. Essayez de faire passer vos pectoraux au-dessus de la barre si possible. Pas besoin de forcement y arriver, mais vous focaliser sur cet objectif permettra de mieux solliciter votre dos.<\/p>\n\n\n\n<p>N\u2019h\u00e9sitez pas \u00e0 faciliter un peu l\u2019exercice en vous servant d\u2019un \u00e9lastique de moyenne r\u00e9sistance pour faciliter le d\u00e9marrage du mouvement. Mais comme avant, faites bien attention \u00e0 prendre une \u00e0 deux secondes de pause entre chaque r\u00e9p\u00e9tition pour \u00e9viter de vous servir de l\u2019\u00e9lastique comme d\u2019un ressort pour mieux repartir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Impl\u00e9menter ces exercices dans vos entra\u00eenements<\/h2>\n\n\n\n<p>Comme vous l\u2019aurez compris, travailler son explosivit\u00e9 n\u00e9cessite d\u2019adapter son entra\u00eenement pour apprendre \u00e0 solliciter diff\u00e9rentes fibres musculaires et relaxer son corps pendant l\u2019effort.<\/p>\n\n\n\n<p>En incorporant ces exercices deux \u00e0 trois fois par semaine, vous devriez rapidement sentir une augmentation de votre puissance ainsi qu\u2019une diminution de votre fatigue pendant les entra\u00eenements. Tout b\u00e9nef\u2019 pour ceux qui veulent pouvoir donner leur maximum pendant plusieurs rounds d\u2019affil\u00e9e&nbsp;!<\/p>\n\n\n\n<p>Pour vous aider \u00e0 impl\u00e9menter ces exercices dans votre entra\u00eenement, j\u2019ai cr\u00e9\u00e9 un exemple de s\u00e9ance focalis\u00e9e sur l\u2019explosivit\u00e9 et d\u00e9crivant le nombre de r\u00e9p\u00e9titions et s\u00e9ries \u00e0 effectuer pour chaque exercice. <a href=\"https:\/\/preparation-physique-mma.com\/seance-bonus-explosivite\/\">Cliquez ici pour t\u00e9l\u00e9charger la s\u00e9ance au format pdf.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Est-ce que vous vous \u00eates d\u00e9j\u00e0 demand\u00e9 comment certains combattants plus petits ou moins muscl\u00e9s parviennent \u00e0 frapper plus fort que des gros gabarits ? La r\u00e9ponse se trouve g\u00e9n\u00e9ralement dans leur plus grande explosivit\u00e9 ; qui \u00e9quivaut \u00e0 la puissance qu\u2019ils sont capables de d\u00e9ployer en un instant donn\u00e9. <a href=\"https:\/\/www.mmartial.com\/blog\/2020\/08\/27\/les-5-meilleurs-exercices-pour-developper-son-explosivite-en-arts-martiaux\/\" class=\"more-link\">Continuer la lecture <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":13603,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[206,15,10,5],"tags":[54,156,430,110,153,364,352,154,120],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 exercices pour am\u00e9liorer son explosivit\u00e9 en arts martiaux<\/title>\n<meta name=\"description\" content=\"Il y a une diff\u00e9rence majeure entre force et explosivit\u00e9, et il 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