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pectoraux répondent à deux gestes : pousser et rapprocher. Les pompes sous toutes leurs formes, le développé avec haltères et les écartés couvrent le haut, le milieu et le bas des pectoraux ; ce qui déplace le travail d’une zone à l’autre, c’est l’angle du buste et l’écartement des mains.","2":"Les abdos ne demandent pas des séries interminables : ils demandent des exercices courts, bien exécutés et répétés. Crunch, gainage, relevés de jambes et leurs variantes couvrent le grand droit, les obliques et le bas des abdominaux. Aucun matériel : un tapis et huit minutes suffisent.","4":"Le biceps fait deux choses : il plie le coude et il tourne l’avant-bras. Curl avec haltères, curl marteau, curl concentré et leurs variantes couvrent le chef long et le chef court, et il n’y a rien d’autre à couvrir. C’est un petit muscle : ici, ce n’est pas celui qui charge le plus qui progresse, c’est celui qui triche le moins.","5":"Les mollets se travaillent en montant sur la pointe des pieds : debout, assis, sur une marche, sur une seule jambe. Jambe tendue, c’est le jumeau qui travaille ; genou fléchi, c’est le soléaire. Les deux positions ne font donc pas doublon : elles se partagent le mollet, et en sauter une revient à n’en travailler que la moitié.","6":"Les avant-bras travaillent dans chaque prise, que vous y pensiez ou non. Curl des poignets, curl inversé et suspensions à la barre les sollicitent directement : ce sont eux qui décident combien de temps vous tenez une charge, donc combien de répétitions le reste du corps a le droit de faire. Quand ça lâche, ce n’est pas la force qui manque, c’est la prise.","7":"Le fessier est le plus gros muscle du corps et il répond à trois choses : l’extension de la hanche, l’ouverture de la jambe et le maintien de la position. Ponts, hip thrust, fentes, kickbacks et squats sous leurs différentes formes couvrent les trois — sans machine, au moins au début.","10":"Les lombaires ne sont pas là pour se voir : ils sont là pour tenir la colonne pendant que tout le reste bouge. On les travaille avec des extensions au sol et des ponts, toujours sans élan et sans forcer la cambrure. C’est un travail de qualité, pas de quantité, et encore moins de charge.","11":"Les obliques sont les muscles latéraux de l’abdomen : ils font tourner le buste, l’inclinent et surtout l’empêchent de bouger quand quelque chose essaie de le déplacer. On les travaille avec des rotations, du gainage latéral, des crunchs obliques et des relevés de jambes, tout au poids du corps et sur la place d’un tapis.","12":"Les quadriceps se travaillent en pliant et en tendant le genou sous charge : squats, fentes, montées sur une marche, chaise contre un mur et leurs variantes. Ce sont des exercices qui embarquent aussi les fessiers et la sangle abdominale : ils rendent beaucoup pour le temps qu’ils prennent, et c’est la séance qu’on a le moins intérêt à sauter quand le temps manque.","13":"Les épaules se travaillent avec des élévations et des poussées : latérales, frontales, à quatre-vingt-dix degrés et développés au-dessus de la tête, avec haltères, élastiques ou au poids du corps. Le deltoïde a trois faisceaux — antérieur, latéral et postérieur — et chacun veut son angle : une seule élévation ne couvre donc jamais toute l’épaule.","15":"Le triceps, c’est les deux tiers du bras : si vous voulez des bras, c’est par là qu’on commence. 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