{"id":9407,"date":"2022-02-03T10:11:48","date_gmt":"2022-02-03T08:11:48","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=9407"},"modified":"2022-11-28T11:08:08","modified_gmt":"2022-11-28T09:08:08","slug":"comment-faire-pompes-correctement","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/fr\/comment-faire-pompes-correctement\/","title":{"rendered":"Comment faire des pompes correctement"},"content":{"rendered":"<p>Les pompes sont un \u00e9l\u00e9ment commun \u00e0 la plupart des programmes d\u2019exercices car ils peuvent \u00eatre adapt\u00e9s facilement en fonction de la forme physique de chacun. Il suffit d\u2019augmenter leur fr\u00e9quence ou d\u2019ajouter du poids pour accro\u00eetre leur difficult\u00e9 progressivement.<\/p>\n<p>Les pompes font travailler les muscles du haut du corps, tels que les triceps, les pectoraux et les delto\u00efdes, et favorisent la <u><a href=\"https:\/\/www.decimas.com\/blog\/fr\/se-remettre-en-forme-apres-exces-noel\" target=\"_blank\" rel=\"noopener\">remise en forme<\/a><\/u> et la <u><a href=\"https:\/\/www.decimas.com\/blog\/fr\/programme-tonifier-corps-bruler-graisse\" target=\"_blank\" rel=\"noopener\">tonification du corps<\/a><\/u>. Mais pour atteindre l\u2019objectif souhait\u00e9 et \u00e9viter les blessures, <strong>il est essentiel d\u2019utiliser la bonne technique<\/strong>. Sur D\u00e9cimas, nous vous donnons les cl\u00e9s pour r\u00e9aliser vos s\u00e9ances de <em>push-up<\/em> efficacement et en toute s\u00e9curit\u00e9.<\/p>\n<h2>1. Positionnez correctement votre corps<\/h2>\n<p>La position de d\u00e9part est tr\u00e8s importante pour \u00e9viter aux muscles et aux articulations de souffrir plus que n\u00e9cessaire lorsque vous r\u00e9alisez les mouvements. Par cons\u00e9quent, avant de commencer, <strong>prenez le temps n\u00e9cessaire pour positionner votre corps <\/strong>correctement.<\/p>\n<p>Avec la pratique, cette posture vous viendra naturellement et vous pourrez passer directement au mouvement:<\/p>\n<ul>\n<li>Placez les mains au sol en les alignant aux \u00e9paules, les doigts l\u00e9g\u00e8rement \u00e9cart\u00e9s.<\/li>\n<li>Positionnez votre buste bien droit, dans l\u2019alignement des jambes qui doivent rester tendues comme une planche. Veillez tout particuli\u00e8rement \u00e0 ne pas abaisser vos hanches et votre pelvis.<\/li>\n<li>Pour favoriser l\u2019activation des fessiers, \u00e9cartez les pieds le moins possible. Gardez \u00e0 l\u2019esprit que les orteils doivent \u00eatre bien appuy\u00e9s au sol\u00a0: nous vous conseillons de porter des <u>chaussettes antid\u00e9rapantes<\/u> pour \u00e9viter de glisser.<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/www.decimas.com\/fr-fr\/chaussettes-yoga-pilates-tenth-antideslizante-femme-5521120105.html?color=860\" target=\"_blank\" rel=\"noopener\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-9387 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/calcetines-antideslizantes.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Chaussettes antid\u00e9rapantes pour femme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/calcetines-antideslizantes.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2022\/01\/calcetines-antideslizantes.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2022\/01\/calcetines-antideslizantes.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<h2>2. Concentrez-vous sur les mouvements<\/h2>\n<p>Une fois dans la bonne position, il est temps de commencer l\u2019exercice. Pour cela, suivez les recommandations suivantes\u00a0:<\/p>\n<ul>\n<li>Gardez les fessiers, l\u2019abdomen et la zone lombaire activ\u00e9s. C\u2019est le meilleur moyen pour maintenir la colonne bien droite et ainsi la prot\u00e9ger. L\u2019activation de ces muscles se fait en <strong>les contractant de mani\u00e8re isom\u00e9trique et continue pendant toute la r\u00e9alisation du mouvement<\/strong>.<\/li>\n<li>Fl\u00e9chissez les poignets et les coudes vers l\u2019arri\u00e8re.<\/li>\n<li>\u00c9tirez les \u00e9paules jusqu\u2019\u00e0 ce que la poitrine soit proche du sol mais sans le toucher.<\/li>\n<li>Remontez en position initiale en \u00e9tirant les coudes.<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/www.decimas.com\/fr-fr\/accessoires-yoga-pilates-tenth-esterilla-femme-5521157600.html?color=1103\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-9390 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/esterilla-foam.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Tapis Tenth \u00e0 m\u00e9moire de forme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/esterilla-foam.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2022\/01\/esterilla-foam.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2022\/01\/esterilla-foam.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<p>En plus de veiller \u00e0 effectuer les bons mouvements, <strong>vous devez les r\u00e9aliser en douceur pour ne pas faire souffrir votre corps<\/strong>. Pour plus de confort, placez un <u>tapis en mousse<\/u> sur le sol.<\/p>\n<h2>3. Reposez-vous entre les s\u00e9ries<\/h2>\n<p>Quel que soit le nombre de r\u00e9p\u00e9titions que vous effectuez \u00e0 chaque s\u00e9rie, <strong>pensez \u00e0 vous reposer 40 \u00e0 60\u00a0secondes<\/strong> entre chacune d\u2019elles. Quoi qu&rsquo;il en soit, ce temps de repos d\u00e9pendra du programme d\u2019entra\u00eenement\u00a0; il sera diff\u00e9rent selon que vous d\u00e9butez ou que vous cherchez \u00e0 augmenter votre volume musculaire ou votre force.<\/p>\n<p>Ce temps vous permettra non seulement de reprendre votre souffle et de reprendre l\u2019exercice avec davantage de fougue, mais aussi d\u2019oxyg\u00e9ner vos muscles pendant que votre respiration retrouve son rythme normal.<\/p>\n<h4><a href=\"https:\/\/www.decimas.com\/fr-fr\/sweat-sportwear-adidas-sereno-homme-adi5210149.html?color=882\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-9393 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/sudadera-ligera.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Sweat sportswear adidas sereno pour homme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/sudadera-ligera.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2022\/01\/sudadera-ligera.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2022\/01\/sudadera-ligera.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<p>Pour le temps de repos final et la s\u00e9ance d&rsquo;\u00e9tirements, enfilez un <u><a href=\"https:\/\/www.decimas.com\/fr-fr\/sweat-sportwear-adidas-sereno-homme-adi5210149.html?color=882\" target=\"_blank\" rel=\"noopener\">sweat l\u00e9ger<\/a><\/u> qui permettra de conserver la chaleur de votre corps.<\/p>\n<h2>4. \u00c9vitez les erreurs les plus courantes<\/h2>\n<p>En plus de conna\u00eetre la posture et la technique pour faire des pompes correctement, il est important de conna\u00eetre les erreurs les plus commun\u00e9ment commises afin de <strong>les identifier et les \u00e9viter \u00e0 tout prix:<\/strong><\/p>\n<ul>\n<li>Effectuer plus de <em>push-up<\/em> que votre condition physique ne vous le permet.<\/li>\n<li>Trop \u00e9carter les bras.<\/li>\n<li>Regarder vers le bas. En r\u00e9alit\u00e9, la t\u00eate doit regarder droit devant.<\/li>\n<li>Oublier la position de planche initiale et courber le corps.<\/li>\n<li>Porter des v\u00eatements amples et l\u00e2ches qui vous emp\u00eachent de r\u00e9aliser des mouvements fluides. Il est pr\u00e9f\u00e9rable d\u2019opter pour un <u><a href=\"https:\/\/www.decimas.com\/fr-fr\/brassiere-running-tenth-recycled-seamless-to-femme-5722103900.html?color=850\" target=\"_blank\" rel=\"noopener\">top doux<\/a><\/u> qui s\u2019ajuste au corps comme une seconde peau.<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/www.decimas.com\/fr-fr\/brassiere-running-tenth-recycled-seamless-to-femme-5722103900.html?color=850\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-9396 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/top-seamless.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Brassi\u00e8re Tenth recycl\u00e9e sans couture pour femme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/01\/top-seamless.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2022\/01\/top-seamless.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2022\/01\/top-seamless.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<h2>Pour faire des pompes correctement, tout est une question de pratique<\/h2>\n<p>Plus vous pratiquerez de pompes, <strong>meilleure sera votre technique.<\/strong> Pr\u00eatez attention aux mouvements et \u00e0 nos pr\u00e9cieux conseils. Pers\u00e9v\u00e9rance et concentration sont les cl\u00e9s pour atteindre vos objectifs.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les pompes sont un \u00e9l\u00e9ment commun \u00e0 la plupart des programmes d\u2019exercices car ils peuvent \u00eatre adapt\u00e9s facilement en fonction de la forme physique de chacun. Il suffit d\u2019augmenter leur fr\u00e9quence ou d\u2019ajouter du poids pour accro\u00eetre leur difficult\u00e9 progressivement. Les pompes font travailler les muscles du haut du corps, tels que les triceps, les [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":9400,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[298],"tags":[],"class_list":["post-9407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Comment faire des pompes correctement | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez comment faire des pompes avec D\u00e9cimas: posture, mouvements et temps de repos. 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