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Papa Shultz

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Bonjour je souhaiterais commencer la musculation afin d'avoir un corps athlétique et non un corps massif je sais pas si c'est assez claire.

Donc je voudrais commencer un full body sur 3 jours 

 

Développé couché 12 10 8 8
Écarté haltère couché 12 10 8 X
Tractions 12 10 10 X
Rowing barre 12 10 8 X
Développé militaire barre 12 10 8 X
Curl barre droite 12 10 8 X
Barre au front EZ 12 10 10 X
Squat 12 10 8 8
Soulevé de terre jambes tendues 12 10 8 X
Élévation mollet 12 12 12 X
Crunch 15 15 15 X

Voilà les exercices en remplaçant le squat par la presse, les tractions par le tirage vertical.

et pour le cardio velo, course à pied et piscine et j'ai vu le programme hiit 

 

donc je viens vers vous pour avoirs des conseils et si mon objectif est possible ? 

Merci

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Salut :) 

 

Je pense que tu es clair, après, avec la muscu, tu ne deviens pas nécessairement "massif", au fur et à mesure tu pourras te dessiner.

 

Ton programme ne m'a pas l'air mal, et pour commencer la muscu, il est vrai que c'est bien de faire du full body.

 

Ton hygiène alimentaire ne doit pas être en reste ! Les résultats seront influencés par ton assiette, surtout si tu veux être de type "athlétique".

 

Ah et un petit détail: je ne sais pas si tu as déjà commencé ou non... Mais pour le curl barre, l'utilisation d'une barre droite (biceps mieux ciblés) ou EZ ( + protecteur pour les poignets/coudes) dépendra de ta morphologie :)

 

 

 

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La barre EZ ou droite dépend de ton valgus du coude = quand ton bras est tendus le long de ton corps, est ce que ton bras a un alignement "droit" (alignement epaule coude poignet) ou est ce que ton coude se barre vers l'exterieur ? Plus ton coude pars vers l'exterieur plus il y a des chances que tu sois contraint d'utiliser une barre EZ

Le mieux c'est de tester comme dis Tidoudou

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