Guide Complet – Comment Bien Commencer La Musculation
- Vous êtes motivé pour faire de la musculation ?
- Vous voulez commencer mais vous ne savez par quoi commencer ?
- Vous avez fait l’inscription dans une salle de sport mais vous êtes un petit peu perdu et vous ne progressez pas comme vous le souhaitez ?
Peu importe où vous vous situez, sachez que vous êtes au bon endroit. Ce guide est rédigé avec soin, afin d’aider toutes les personnes souhaitant progresser efficacement en musculation.
La plupart des personnes n’ont aucune idée à propos du programme à suivre, les muscles à entraîner, l’alimentation à privilégier… et tous les autres éléments pouvant nous aider à avoir de très bons résultats. Par conséquent, il est très important de se former pour commencer en musculation. Pour en savoir plus sur le sujet, nous vous invitons à lire attentivement notre guide.
Pourquoi faire de la musculation ?
Avant d’entrer dans le vif du sujet, nous mettrons la lumière sur les éléments qui nous motivent à faire ce sport.
La musculation est une activité sportive qui peut répondre à diverses motivations.
Nombreuses sont les personnes qui optent pour la musculation afin de tonifier leur silhouette. C’est une activité physique qui permet d’obtenir un corps mince et des muscles bien dessinés.
La musculation va également aider à corriger de mauvaises postures, et ce, en travaillant les groupes antagonistes du corps.
Cette activité sportive peut également être un moyen de se défouler et de se libérer du stress. C’est un entraînement qui libère un maximum d’endorphines afin que la personne se sente apaisée et bien dans son corps.
Elle peut aussi s’intégrer dans l’entraînement d’un autre sport. La musculation prend donc une partie considérable lors de la préparation physique d’un sportif.
Après un accident musculaire ou osseux, la personne concernée peut recourir à la musculation pour retrouver sa tonicité et sa force musculaire. De plus, c’est un sport très important pour les personnes risquant d’être touchées par l’ostéoporose.
Contrairement aux idées reçues, la musculation est un exercice physique qui nécessite des connaissances bien approfondies. C’est un sport qui est difficile a maitriser. Il est donc très intéressant de se former pour commencer en musculation. Voici donc les solutions que l’on peut suivre pour commencer et avoir une idée bien précise concernant cette activité physique.
Voici d’autres bonnes raisons :
Augmentation de votre force musculaire: plus besoin de demander de l’aide pour porter de lourdes charges, un entraînement régulier en musculation rend les activités quotidiennes plus faciles.
Perte de graisse: chaque kilo de muscles gagné permet de brûler jusqu’à 120 calories supplémentaires par jour. C’est pourquoi Training Academy propose ses camps qui allient la perte de poids au gain musculaire.
Pas de risque d’avoir un physique d’homme: les recherchent montrent que les femmes qui pratiquent un entraînement de musculation ne développent pas leur masse musculaire comme celle des hommes car elles produisent 10 à 30 fois moins de testostérone que la gente masculine. Cependant le bénéfice se fera sur une silhouette plus dessinée et des muscles plus fermes.
Augmentation des performances: Soulever des poids régulièrement augmente les performances sportives générales et réduit les risques de blessures.
Des os en bonne santé: les recherches ont montré que pousser de la fonte augmente la densité minérale osseuse d’environ 13% en seulement 6 mois ce qui permet de réduire les risques d’ostéoporose.
Rester en bonne santé: outre les gains musculaire et osseux, l’entraînement en musculation renforce les ligaments et les tendons donc les articulations, ce qui contribue à réduire les douleurs liées à l’arthrose.
Un coeur plus fort: la musculation augmente le bon cholesterol et abaisse à la fois le mauvais cholesterol et la pression sanguine.
Tonification musculaire: l’entraînement avec des poids tonifie les muscles contrairement à un simple entrainement cardio.
Meilleure estime personelle: les femmes qui s’entraînent en musculation gagnent en confiance.
Peu importe l’âge: la musculation est accessible et adaptable à n’importe quel âge.
Lire : comment augmenter votre masse musculaire ?
Suivre une formation pour avoir les bases de la musculation
Suivre une formation est le moyen le plus idéal à aborder pour avoir une idée claire concernant les bases de la musculation. D’ailleurs, il existe plusieurs solutions que l’on peut suivre pour débuter en musculation.
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Formation par correspondance internet
Pour les personnes qui n’ont pas la possibilité de se déplacer, mais qui souhaitent suivre une formation en musculation pour avoir une idée bien précise concernant le programme à suivre, il existe plusieurs sociétés proposant des formations par correspondance.
Souvent, la formation proposée est sous forme d’une étude théorique et pratique d’un ensemble de points, qui sont : l’anatomie, la physiologie, l’entraînement cardio-vasculaire, le renforcement et la musculation.
Généralement, cette formation se fait grâce à des fiches de formation et vidéos, sachant que le suivi se fait par courrier ou par internet.
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Suivre des coachs sur YouTube
YouTube représente une mine d’or. Pour commencer en musculation, il est possible de suivre les vidéos partagées par les youtubeurs et youtubeuses spécialisés dans la musculation. Il en existe plusieurs.
Toutefois, il est conseillé de commencer auprès d’un spécialiste connu dans le domaine, et surtout certifié.
En France, parmi les coachs qui ont percé dans ce domaine, il y a Tibo et Sissy, Bodytime, Marie Leleu et bien d’autres. Ce sont des spécialistes dans le domaine. Nous vous conseillons de visionner leurs vidéos sur YouTube et les suivre sur les réseaux sociaux, afin d’avoir les conseils des experts du fitness et de la musculation.
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Suivre une formation dans un centre certifié
En tant que débutant en musculation, il est recommander de se former afin d’obtenir des bases solides pour la future évolution du pratiquant. Suivre une formation organisée par un centre certifié est parmi les solutions qui peuvent vous aider à comprendre ce sport et avoir toutes les connaissances nécessaires. Cependant, il faut choisir un établissement certifié, connu et reconnu dans le domaine, et qui propose une formation complète à prix abordable.
Avant de prendre la décision finale, nous vous conseillons de bien vous renseigner auprès de votre entourage, afin d’avoir une idée bien claire et de prendre la bonne décision.
Pour finir, nous tenons à vous préciser qu’il existe bien d’autres méthodes pouvant vous aider à commencer en musculation, comme les coachs certifiés proposant des formations vidéos payantes sur internet.
Voici d’autres méthodes pouvant vous intéresser.
Lire : comment augmenter votre masse musculaire ?
Les applications pour commencer en musculation
Aujourd’hui, nombreuses sont les applications de musculation que l’on trouve sur App Store ou Play Store. C’est une solution qui peut vous aider à facilement gérer votre séance de musculation et sans prise de tête.
En faisant quelques recherches sur le web, vous trouverez plus de 500 applications de musculation. Si la plupart des applis proposent un contenu non adapté, il en existe quelques-unes qui permettent aux débutants de commencer en musculation et d’avoir toutes les informations nécessaires pour faire une séance de musculation selon les bases reconnues par les spécialistes.
Voici une liste (non exhaustive) des applications que l’on peut télécharger :
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Hercule
Cette application peut vous aider à gérer vos séances de musculation. D’ailleurs, elle intègre la gestion du chrono, qui est une fonction très intéressante. Elle a l’avantage d’être flexible, facile à utiliser et accessible à tout le monde.
Hercule est une appli qui ne fait impasse sur aucun groupe musculaire : abdos, fessiers, biceps, mollets, lombaires, pectoraux, avant-bras…
De plus, elle vous aide à choisir vos propres objectifs en créant vous-même votre séance avec des exercices adaptés à votre niveau. Par ailleurs, elle enregistre vos performances et l’affiche à la fin de chaque séance. C’est ce qui vous permet de suivre votre progression.
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Domyos E Coach
En téléchargeant Domyos E Coach sur votre smartphone, vous aurez la chance d’avoir un coach sportif à la maison. Elle est simple à utiliser et propose aux utilisateurs des séances de fitness filmées en direct.
En utilisant cette appli, vous n’aurez plus besoin de vous déplacer pour suivre un véritable cours de sport. De plus, vous aurez la possibilité d’avoir les conseils d’un véritable coach professionnel.
Nous tenons juste à préciser que cette application n’est pas gratuite. Le service est facturé à 4,99 euros.
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Fitness & Musculation
C’est une application proposée par la société VGIFT et promet de « façonner votre corps comme vous le souhaitez ».
Cette appli propose plusieurs exercices de musculation avec des vidéos que l’on peut télécharger, des entraînements, la possibilité de construire votre propre entraînement et avoir le bilan de vos exercices.
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WorkOut App
Cette application propose aux sportifs de se former et de découvrir de nombreux programmes de musculation. Ces derniers sont proposés sous forme de vidéos, pour montrer aux utilisateurs les mouvements à reproduire et surtout comment les reproduire.
C’est une application payante. Elle n’est gratuite que pendant 7 jours.
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Freeletics
Cette application a un grand succès. Les séries des exercices proposées par Freeletics ne nécessitent aucun équipement.
Après avoir télécharger l’application et fait l’inscription, vous devez répondre à quelques questions de base pour déterminer votre niveau. Egalement, Freeletics vous propose un programme adapté à votre situation que vous pouvez pratiquer en 30 minutes par jour.
Faire de la musculation avec un partenaire
Lorsque l’on souhaite faire nos premiers pas en musculation, la motivation est un point très important à prendre en considération. L’idéal est donc de faire cette activité sportive tout en étant accompagné d’un partenaire de votre niveau ou de plus competent. C’est un moyen qui vous permet de vous dépasser et de garder la motivation. De plus, en choisissant un partenaire ayant un niveau plus élevé que le vôtre, vous aurez la possibilité d’apprendre énormément de choses, il mettra à votre disposition toutes les connaissances qu’il a pu accumuler et vous en partager le contenu.
Si vous ne voulez pas choisir un partenaire qui peut vous accompagner durant votre séance de musculation, il est possible de faire appel à un coach. C’est un professionnel qui peut se déplacer chez vous, à domicile ou vous accompagnez dans une salle de sport pour vous aider à mettre en place un programme sportif qui tienne en compte vos aptitudes physiques et antécédentes sportives. Au niveau du paragraphe qui suit, nous allons vous expliquer pourquoi il peut être judicieux de faire appel à un coach pour commencer en musculation.
Un coach pour commencer en musculation
Faire appel à un coach spécialisé en musculation est une solution qui peut vous aider à débuter et vous apporter une grande aide dans le développement de votre potentiel.
Contrairement aux idées reçues, le coach n’est pas seulement un entraîneur. Il a l’expérience et les connaissances nécessaires pour vous donner toutes les informations importantes a obtenir. De plus, ce spécialiste a un rôle de soutien et de motivation, et propose aux clients des programmes très adaptés aux besoins et à la condition physique du pratiquant.
Le coach en musculation vous accompagne à chaque étape de votre évolution, avec professionnalisme et patience. Egalement, il vous guide et vous aide lors de vos entrainement. Il peut même mettre à votre disposition son expertise pour bénéficier d’un programme alimentaire qui booste vos compétences tout en renforçant votre corps.
Cette solution est la plus idéale à suivre pour commencer en musculation. Certes, elle peut être coûteuse, surtout si nous choisissons un coach connu dans le domaine.
Si vous avez pris la décision de faire appel à un coach en musculation, il suffit de se rendre dans un complexe sportif ou faire quelques recherches sur la toile.
Pourquoi se former pour commencer en musculation ?
Comme vous l’avez très bien compris, il existe plusieurs outils pouvant nous aider à débuter en musculation.
Avoir des connaissances de base en musculation est une étape très importante à prendre en compte avant de commencer cette activité physique.
Se former avant de se lancer en musculation vous permet de comprendre ce sport, avoir une idée bien claire concernant les différents programmes à suivre, les muscles à entraîner, l’alimentation à privilégier… et d’autres points. C’est pour cette raison qu’il ne faut pas négliger cette étape.
Pour finir, nous vous conseillons de faire une visite médicale avant de commencer votre entraînement sportif. Il est important de visiter un médecin. C’est un spécialiste qui peut vous préciser si vous êtes capable de suivre un programme de musculation. Ce professionnel examine votre état général, votre cœur ou même vous demander une prise de sans ou des examens à faire pour s’assurer que vous pouvez pratiquer ce sport sans danger. De plus, la visite médicale vous permet de mettre le point sur vos faiblesses et vos limites. Par conséquent, vous pouvez adapter votre programme de musculation à vos antécédents médicaux ou traumatiques.
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