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Julienr

Trouver un moyen de muscu à la maison

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Bonjour,

Alors voila jai 17 ans, je fais depuis cette années a raison de trois entraînements par semaines (2 de 1heure et1 de 1h30). J'aimerai maintenant prendre un peut de muscle et etre plus sec (jai actuellement un ventre plat mais j'aimerai faire ressortir les abdos?). Je n'ai pas cette année l'occasion de m'inscrire à une salle de sport et j'aimerai faire sa donc chez moi. Je me donne 30 minutes tout les jours pour le sport chez moi. J'aimerai donc quelques conseils sur des programmes, applications ou autres ( pas des applications qui donnent des programmes à 150€ mais un peut moins cest possible) afin de faire du sport chez moi. Comme matériel j'ai un haltère de 10 kg, un rameur. Aussi si vous avez des conseils pour rester motivé ainsi que l'alimentation (je suppose être plus sec cest aussi par rapport à l'alimentation) comme ce qu'il faut prendre au petit déjeuner, déjeuner dîner.

jattends des reponses avec impatience.?

 

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Salut ! :D

Pour commencer, tout le monde te le demandera, créé ta "présentation" dans le forum détente, afin qu'on te connaisse mieux et qu'on puisse mieux t'aider.

 

Pour se qui est d'un programme, tu peux facilement trouver un programme sur Espace-Musculation, sois au poids du corps, sois un peu plus avancé, le temps que tu fasse le tiens : https://www.espace-musculation.com/programmes/

Sa te donnera une base.

 

Si tu ne peux pas aller dans une salle de sport, alors approprie toi le matériel nécessaire, des poids, un banc, une barre de traction, si possible une cage à squat avec une barre .. Le matériel dont tu auras besoin au fur et à mesure, fais en la liste par rapport aux programme que tu trouveras, et donne la au père noël :P:60:

 

Concernant l'alimentation, évidemment c'est primordial pour avoir des abdos "apparent", t'as beau les travailler 4 fois par semaine et bouffer de la merde, ils se cacheront toujours.

Inutile de faire trop d'exercices, essai d'avoir une alimentation la plus seine possible, donc évite l'industriel.

De plus pour la prise de masse il te faudra un apport calorique journalier supérieure à se que tu dépense dans la journée, donc calcule environ combien de calories tu dépense dans la journée, et tu feras en fonction.

 

Et pour finir,

la motivation, tu devras la trouver seul, fixe toi un objectif et n'abandonne jamais !

"Rêve, Ose, Travail, et n'abandonne JAMAIS !"

 

En espérant t'avoir aider :bye:

Si tu as des questions n'hésite pas.

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