{"id":134,"date":"2019-09-25T15:03:13","date_gmt":"2019-09-25T15:03:13","guid":{"rendered":"https:\/\/whishsports.com\/Blog\/?p=134"},"modified":"2020-01-31T11:29:22","modified_gmt":"2020-01-31T11:29:22","slug":"a-quel-age-commencer-la-musculation","status":"publish","type":"post","link":"https:\/\/whishsports.com\/Blog\/a-quel-age-commencer-la-musculation\/","title":{"rendered":"A quel \u00e2ge commencer la musculation ?"},"content":{"rendered":"\n<p>On entend souvent que la <a rel=\"noreferrer noopener\" aria-label=\"musculation  (opens in a new tab)\" href=\"http:\/\/www.musculaction.com\/\" target=\"_blank\">musculation <\/a>est dangereuse, encore plus chez les ados qui n\u2019ont pas fini leur <a href=\"http:\/\/corentin-tpe.eklablog.com\/\">processus de croissance.<\/a><\/p>\n\n\n\n<p>Il faut dire que les st\u00e9r\u00e9otypes que l\u2019on a  en t\u00eate quand on parle de cette activit\u00e9 sportive avec des images d\u2019athl\u00e8tes portant de lourdes charges notamment sur le dos comme c\u2019est le cas lors d\u2019un\u00a0<a href=\"https:\/\/www.personal-sport-trainer.com\/blog\/squat\/\">squat<\/a>. Evidemment, dans ces conditions, ce n\u2019est pas le sport le plus recommand\u00e9 pour un adolescent.<\/p>\n\n\n\n<p>La question qu&#8217;on se pause en tant que parents est la suivante :<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<p>A quel Age mon gar\u00e7on ou ma fille peut-il ? Ou peut-elle commencer \u00e0 s\u2019entra\u00eener et faire de la musculation ?<\/p>\n<\/div><\/div>\n\n\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/giphy.com\/embed\/14cSiUX1bAQBqw\" width=\"480\" height=\"480\" allowfullscreen=\"\"><\/iframe><\/figure>\n\n\n\n<p><a href=\"https:\/\/giphy.com\/gifs\/14cSiUX1bAQBqw\">via GIPHY<\/a><\/p>\n\n\n\n<p>Mais on oublie que la musculation est un sport adaptable \u00e0 chacun, qu\u2019aucun exercice n\u2019est obligatoire et que l\u2019on peut donc choisir les exercices qui nous conviennent, qui conviennent \u00e0 chacun afin par exemple de combler d\u2019\u00e9ventuels d\u00e9s\u00e9quilibres comme une <a href=\"http:\/\/sante.lefigaro.fr\/article\/le-sport-un-allie-indispensable-contre-la-scoliose\/\">scoliose <\/a>ou une <a href=\"https:\/\/www.passeportsante.net\/fr\/Maux\/Problemes\/Fiche.aspx?doc=cyphose\">cyphose <\/a>(qui sont tr\u00e8s courantes) et qu\u2019elle est m\u00eame utilis\u00e9e en r\u00e9\u00e9ducation apr\u00e8s s\u2019\u00eatre cass\u00e9 un membre par exemple.<\/p>\n\n\n\n<p>Si nous comparons ainsi aux autres sports tel que , le  football par exemple ou encore le rugby, des sports qui ne sont pas adaptables \u00e0 chacun, ou la m\u00eal\u00e9e est pratiquement obligatoire au rugby, nous devrions plut\u00f4t nous m\u00e9fier de ses sports ou les blessures sont plus  courantes plut\u00f4t que la musculation qui bien faite pr\u00e9vient justement \u00e0 de nombreux accidents et contribue \u00e0 une meilleure forme g\u00e9n\u00e9rale.<\/p>\n\n\n\n<p>On peut apprendre \u00e0 placer son dos pour soulever correctement et sans danger quelque chose de lourd, on peut stabiliser ses \u00e9paules qui se luxent fr\u00e9quemment\u2026 Les applications positives de la pratique de la musculation sont infinies et devraient plut\u00f4t \u00eatre dans tous les esprits ! <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Est-ce que je peux pratiquer la musculation et commencer chez moi \u00e0 la maison ?<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/maison.jpg?resize=553%2C294&#038;ssl=1\" alt=\"Musculation-\u00e0-la-maison\n\" class=\"wp-image-648\" width=\"553\" height=\"294\" srcset=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/maison.jpg?w=308&amp;ssl=1 308w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/maison.jpg?resize=300%2C160&amp;ssl=1 300w\" sizes=\"(max-width: 553px) 100vw, 553px\" \/><\/figure><\/div>\n\n\n\n<p>La r\u00e9ponse est oui puisque souvent les clubs et les salles de musculations refuse de prendre cette responsabilit\u00e9 et d\u00e9saprouve le faites d&#8217;acepter des jeunes gens n&#8217;ayant pas atteint les 18 ans dans leur \u00e9tablissement cependant il y a une autre astuce , ou une autre solution et c&#8217;est de commencer \u00e0 s&#8217;entrainer chez sois , \u00e0 la maison et cela avec mat\u00e9riel ou sans Mat\u00e9riel, sinon vous retrouvez ci-dessous le matos classique dont vous aurez besoin afin de commencer \u00e0 vous muscler .<\/p>\n\n\n\n<figure><iframe loading=\"lazy\" src=\"https:\/\/giphy.com\/embed\/HdK972OCf3ahy\" width=\"480\" height=\"270\" allowfullscreen=\"\"><\/iframe><\/figure>\n\n\n\n<p><a href=\"https:\/\/giphy.com\/gifs\/abcnetwork-fitness-gym-HdK972OCf3ahy\">via GIPHY<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Le mat\u00e9riel classique et indispensable pour commencer la Musculation \u00e0 la maison<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\">1)Tapis de Musculation :<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"400\" height=\"400\" src=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/tapis.jpg?resize=400%2C400&#038;ssl=1\" alt=\"tapis-de-musculation\" class=\"wp-image-654\" srcset=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/tapis.jpg?w=400&amp;ssl=1 400w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/tapis.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/tapis.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/tapis.jpg?resize=250%2C250&amp;ssl=1 250w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/figure><\/div>\n\n\n\n<p>Le tapis de musculation peux vous aider \u00e0 ex\u00e9cuter plusieurs exercices sans mat\u00e9riels , comme les abdomunaux : crunch, gainage abdominal&#8230;<\/p>\n\n\n\n<p>ou aussi les pompes dips et bien d&#8217;autres exercises.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2) Un banc de musculation.<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"515\" height=\"515\" src=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/240677_7YT_Q1.jpg?resize=515%2C515&#038;ssl=1\" alt=\"banc-de-musculation\" class=\"wp-image-655\" srcset=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/240677_7YT_Q1.jpg?w=515&amp;ssl=1 515w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/240677_7YT_Q1.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/240677_7YT_Q1.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/240677_7YT_Q1.jpg?resize=250%2C250&amp;ssl=1 250w\" sizes=\"(max-width: 515px) 100vw, 515px\" \/><\/figure><\/div>\n\n\n\n<p>De pr\u00e9f\u00e9rence choisir un banc r\u00e9glable selon l&#8217;exercice souhait\u00e9 <em><strong>(&#8220;POUR GAGNER EN ESPACE ET AUSSI D&#8217;AVOIR LA POSSIBILIT\u00c9 DE FAIRE PLUS D&#8217;EXERCICES &#8220;<\/strong><\/em>).<\/p>\n\n\n\n<p>3) Une barre olympique<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"360\" height=\"147\" src=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/barre-de-musculation.jpg?resize=360%2C147&#038;ssl=1\" alt=\"Barre-musculation\" class=\"wp-image-656\" srcset=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/barre-de-musculation.jpg?w=360&amp;ssl=1 360w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/barre-de-musculation.jpg?resize=300%2C123&amp;ssl=1 300w\" sizes=\"(max-width: 360px) 100vw, 360px\" \/><\/figure><\/div>\n\n\n\n<p>Permettant d&#8217;ex\u00e9cuter  les principaux exercices tel que le d\u00e9velopp\u00e9 couch\u00e9 squat, Militaire ou autre&#8230;<\/p>\n\n\n\n<p>4) Halt\u00e8res :<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"640\" height=\"640\" src=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/1.jpg?resize=640%2C640&#038;ssl=1\" alt=\"halt\u00e8res-musculation\" class=\"wp-image-657\" srcset=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/1.jpg?w=680&amp;ssl=1 680w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/1.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/1.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/1.jpg?resize=250%2C250&amp;ssl=1 250w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p>Ils permettent aussi d&#8217;ex\u00e9cuter et de travailler tous les muscles du corps .<\/p>\n\n\n\n<p>5) Une barre EZ :<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/pivot-fitness-professional-olympic-ez-curl-bar.jpg?resize=640%2C427&#038;ssl=1\" alt=\"barre-pour-exercices-biceps-triceps-musculation\" class=\"wp-image-658\" srcset=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/pivot-fitness-professional-olympic-ez-curl-bar.jpg?w=1000&amp;ssl=1 1000w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/pivot-fitness-professional-olympic-ez-curl-bar.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/pivot-fitness-professional-olympic-ez-curl-bar.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/01\/pivot-fitness-professional-olympic-ez-curl-bar.jpg?resize=370%2C247&amp;ssl=1 370w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p>Pour travailler efficacement les bras , Exercices sp\u00e9cifiques biceps, et triceps.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p> <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exemple de programme de musculation pour adolescent<\/h3>\n\n\n\n<p>Nous prendrons en exemple un adolescent qui s\u2019entraine trois fois par semaine chez lui avec du mat\u00e9riel de base \u00e0 savoir un banc de musculation avec repose barre, une grande barre, deux halt\u00e8res et une centaine de kg de poids.<\/p>\n\n\n\n<p>Exemple de programme d&#8217;entrainement complet pour ados (3  jours par semaines)  :<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><em>Lundi  (Pectoraux, biceps , abdominaux ) :<\/em><\/strong><\/li><\/ul>\n\n\n\n<p><strong><a href=\"https:\/\/www.personal-sport-trainer.com\/blog\/developpe-couche\/\">D\u00e9velopp\u00e9 couch\u00e9<\/a><\/strong>&nbsp;:<em> 3&#215;8-12<\/em><br><strong><a href=\"https:\/\/www.superphysique.org\/exercices\/175\">Ecart\u00e9 inclin\u00e9<\/a><\/strong>&nbsp;:<em> 3&#215;12-15<\/em><br><strong><a href=\"https:\/\/entrainement-sportif.fr\/pull-over-musculation.htm\">Pullover<\/a>&nbsp;<\/strong>: <em>3&#215;12-15<\/em><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.espace-musculation.com\/elevations-laterales.html\">\u00c9l\u00e9vation lat\u00e9rale avec halt\u00e8res<\/a><\/strong>&nbsp;:<em> 3&#215;12-15<\/em><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.fitnessheroes.fr\/curl-incline\/\">Curl inclin\u00e9<\/a><\/strong>&nbsp;: <em>3&#215;10-15<\/em><br><strong><a href=\"http:\/\/www.musculaction.com\/biceps-curl-marteau.htm\">Curl prise marteau&nbsp;<\/a><\/strong>:<em> 3&#215;10-15<\/em><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.doctissimo.fr\/forme\/diaporamas\/sports-pour-perdre-du-ventre\/le-crunch\">Crunch&nbsp;<\/a><\/strong>: <em>3 s\u00e9ries<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><em>Mercredi (cuisses, mollets, <a href=\"https:\/\/whishsports.com\/Blog\/2019\/09\/25\/se-muscler-sans-materiel-les-exercices-a-faire-2\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">abdominaux<\/a>) :<\/em><\/strong><\/li><\/ul>\n\n\n\n<p><strong><a href=\"https:\/\/whishsports.com\/Blog\/2019\/09\/25\/se-muscler-sans-materiel-les-exercices-a-faire-2\/\">Squat&nbsp;<\/a><\/strong>:<em> 3&#215;8-12<\/em><br><strong><a href=\"https:\/\/www.espace-musculation.com\/squat-arriere-vs-squat-avant.html\">Squat avant<\/a><\/strong>&nbsp;:<em> 3&#215;8-12<\/em><\/p>\n\n\n\n<p><strong>Soulev\u00e9 de terre jambes tendues<\/strong>&nbsp;:<em> 3&#215;8-12<\/em><br><strong>Mollets debout \u00e0 une jambe<\/strong>&nbsp;: <em>3&#215;10-15<\/em><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/whishsports.com\/Blog\/2019\/09\/25\/se-muscler-sans-materiel-les-exercices-a-faire-2\/\">Gainage abdominal<\/a><\/strong>&nbsp;:<em> 3 s\u00e9ries<\/em><br><strong>Gainage oblique<\/strong>&nbsp;:<em> 3 s\u00e9ries<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><em>Vendredi (dos, \u00e9paules, triceps, abdominaux) :<\/em><\/strong><\/li><\/ul>\n\n\n\n<p><strong>Traction prise large devant<\/strong>&nbsp;: <em>3 s\u00e9ries du max de reps<\/em><br><strong><a href=\"https:\/\/www.fitnessheroes.fr\/rowing-haltere\/\">Rowing \u00e0 un bras avec halt\u00e8re<\/a><\/strong>&nbsp;: <em>3&#215;10-15<\/em><br><strong><a href=\"https:\/\/www.superphysique.org\/exercices\/268\">Rowing barre \u00e0 la Yates en supination<\/a><\/strong>&nbsp;: <em>3&#215;8-12<\/em><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.espace-musculation.com\/oiseau-halteres.html\">Oiseau avec halt\u00e8res<\/a><\/strong>&nbsp;: <em>3&#215;10-15<\/em><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/www.all-musculation.com\/exercices-musculation\/pectoraux\/developpe-couche-prise-serree.html\">D\u00e9velopp\u00e9 couch\u00e9 prise serr\u00e9e<\/a><\/strong>&nbsp;: <em>3x 8-12<\/em><br><strong><a href=\"https:\/\/www.personal-sport-trainer.com\/blog\/barre-au-front\/\">Barre au front<\/a><\/strong> : <em>3x 8-12<\/em><\/p>\n\n\n\n<p><strong><a href=\"https:\/\/whishsports.com\/Blog\/2019\/09\/25\/se-muscler-sans-materiel-les-exercices-a-faire-2\/\">Enroulement de bassin<\/a><\/strong>&nbsp;: <em>3 s\u00e9ries<\/em><\/p>\n\n\n\n<p>Pour finir comme vous l&#8217;avez pu constater la Musculation pour les adolescents est plus b\u00e9n\u00e9fique en terme de renforcement musculaire et de posture donc si votre ados \u00e0 la maison souhaite commencer n&#8217;ayez pas peur et laissez le prendre les raines de cette aventure qui ne lui apportera que du positif, plus de confiance en lui m\u00eame ,gain de bonnes habitudes et qui sais \u00eatre populaire aupr\u00e8s de l&#8217;autre sexe.<\/p>\n\n\n\n<p> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>On entend souvent que la musculation est dangereuse, encore plus chez les ados qui n\u2019ont<\/p>\n","protected":false},"author":2,"featured_media":137,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[52,54,53,56,55],"class_list":["post-134","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-musculation-developpe-couche","tag-musculation-a-la-maison","tag-musculation-debutant","tag-pratiquer-la-musculation-pour-adolescents-en-toute-securite","tag-programme-de-musculaton-pour-adolescents"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A quel \u00e2ge commencer la 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