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caja

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Bonjour,

Je me suis inscrite il y a 3 mois dans une salle de sport où j’ai suivi essentiellement des cours collectifs (3X body pump, 1X abdo fessiers, 2X danse, 1X step) mais je n’ai pas vu mon corps changer. Du coup, j’ai décidé de me mettre aux machines en salle. Dans un premier temps, je faisais du full body en faisant des séries pour les bras, les jambes, les fessiers, … Mais hier, on m’a conseillé d’alterner les séances : 1 jours sur 2 le haut du cours et 1 jour sur 2 le bas, avec des charges plus légères pour m'affiner et ne pas prendre trop de volume. Je suis un peu perdue car je ne m’améliore pas du tout… et les conseils sont tous différents ! Mon alimentation n’est peut être pas suffisamment bonne : flocons d’avoine et fromage blanc maigre le matin, pâtes et légumes le midi et potage le soir (avant l’entrainement). C’est tout. Je fais des efforts pour boire au moins 1,5L et je viens d’acheter du CLA (recommandé par le propriétaire de la salle). Auriez-vous des conseils ? Car je n’ai pas envie de perdre du temps en procédant mal…

Merci d’avance si quelqu’un prend le temps de me répondre…  mon objectif étant de m’affiner et de me muscler « légèrement »… (1M65 pour 54kg).

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Bonjour et bienvenue caja, je t'invite à nous faire une belle présentation dans la zone concernée

 

https://forum.espace-musculation.com/19-présentations/

 

Pour le reste je laisse les vrais spécialistes te conseiller mais le full body est très bien et même indispensable quand on débute.

Ensuite en évoluant tu fais ton choix de méthode en fonction des objectifs, du ressenti, des envies etc.

Je te conseille de suivre Pipou, elle pourra à mon avis te venir en aide, mais hélas pour le moment elle n’est pas présente pour raison personnelle.

 

 

 

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Bonjour! Le sujet est vaste, très, et les débutants sont souvent désorientés par des tas d'avis souvent contradictoires. Commence par consulter le site EM qui te permettra de te familiariser avec un certain nombre de notions. Nassim a sorti il y a peu de temps une vidéo sur la surcharge progressive qui fait le point sur un certain nombre de variables à considérer pour progresser.

Mon avis, qui n'est pas nécessairement celui de tous les membres de notre communauté, c'est de commencer au plus simple avant de complexifier: quelques mouvements de base, plutôt les poids libres que les machines, augmenter régulièrement la charge et adopter une alimentation riche en protéines (la vraie nourriture pas de la poudre) et diversifiée, couplée à un repos suffisant.

Tu es une femme, n'aie pas peur de pousser/tirer lourd, tu ne vas pas t'hypertrophier facilement.

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Bienvenue à toi !!!

 

Manger uniquement de la soupe avant l entraînement et rien après ne va pas t aider à avoir des résultats !!!

 

N aies pas peur de manger de bons glucides, protéines et lipides autour de ton entraînement, que ce soit avant pour avoir de l énergie et surtout après pour recharger ton corps avec de bons nutriments !!!

 

Pour l entraînement je te conseillerai aussi de faire un fullbody body

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Pour la diète c'est comme l'entrainement ca se personnalise en fonction de taille, ton poids, ton age, ton activité, nombre d'entrainement, rythme de vie

On a tous un nombre de calories qui nous définit un taux de maintenance c'est a dire que ce taux te fais stabiliser ton poids

Lorsque tu désire progresser, te muscler, il faut privilégier le surplus calorique: une legere prise de poids sur le long terme, ou mnimum rester a son taux de maintenance

Si tu ne mange pas suffisamment tu va perdre du poids et ton temps

La balance est donc un bonne indicateur pour t'aiguiller, pas tout les jours, mais de semaines en semaines par exemple

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