Jump to content

Archived

This topic is now archived and is closed to further replies.

Sarahtria

Besoin d'aide pour début en musculation

Date de publication

Last Reply

Replies

Views

2
1547

Top Posters


Recommended Posts

Bonjour, je mesure 1m68 pour 50 Kg et je souhaite prendre de la masse musculaire un peu partout dans mon corps car je me trouve assez maigre. J'aimerais prendre de la masse musculaire aux mollets, cuisses, les fesses, bras, avant bras, abdos. Je le fais avant tout pour prendre du poids mais de manière assez saine et pour surtout gagner des formes comme au niveau des fesses. Je suis sur le point de commencer la musculation et je n'ai aucune idée de comment m'y prendre, c'est à dire que je n'ai pas de programme avec séries, nombres de répétition etc. ou encore le nombre de fois où je devrais me rendre à la salle de sport. De plus, je souhaiterais prendre des protéines mais j'hésite avec la Impact Whey Protein ou un autre type qui est la Hard Gainer Extreme, qui me semble n'est pas une protéine mais plutôt quelque chose qui permet de prendre du poids plus facilement tout en faisant de la musculation, du coup j'hésite entre les deux. 

J'aimerais également avoir des conseils sur mon alimentation, quels produits favoriser et pourquoi etc.

Merci de votre aide, je suis totalement perdue, c'est tout nouveau pour moi !

Link to comment

Salut et bienvenue à toi.

Toutes les réponses aux questions posées sur trouvent sur le site dans la partie débutant pour la plupart :) 

--> https://www.espace-musculation.com/debuter-musculation/

Pour les protéines, je te conseille de la whey et surtout pas du gainer qui est une source de calories inutiles. Ces dernières risquent de te faire prendre du gras (de la masse molle) et non du muscle (de la masse tonique).

Pour l'alimentation, il faut tout simplement manger équilibrée. Il n'y a aucun menu miracle ou menu qui fonctionne pour tous. Chacun est différent, chacun mange des choses différentes à différents moments, etc.

Le tout est de trouver "son propre équilibre".

Si tu ne prends pas un gramme avec ton entrainement sur 4 à 6 semaines (et oui il faut prendre suffisamment de recul et donc être patiente) augmente la quantité de calories 30 g de protéines et de glucides en plus, 10 g de lipides et voit ce que ça donne.

 

LA CLÉ, c'est le suivie avec un carnet d'entrainement et de nutrition. C'est ce qui te permettra d'avoir une maîtrise totale sur ton évolution. Sans ça, tu avanceras dans le brouillard total.

 

 

Link to comment


  • Recently Browsing   0 members

    • No registered users viewing this page.
  • Nouvelles réponses

    • https://www.optionsforeducation.com/forum/curriculum/here-s-live-france-vs-poland-live-streams-on-tv-channel-25-june-2024-1 https://www.hiresave.co.nz/forum/questions-answers/here-s-live-france-vs-poland-live-streams-on-tv-channel-25-june-2024-2 https://www.steelotaxi.com/forum/questions-answers/here-s-live-france-vs-poland-live-streams-on-tv-channel-25-june-2024-1 https://www.spanishartonline.com/en/forum/foro-del-arte-actual/here-s-live-france-vs-poland-live-streams-on-tv-channel-25-june-2024 https://www.messymindsmentoring.com/forum/questions-answers/here-s-live-france-vs-poland-live-streams-on-tv-channel-25-june-2024 https://www.optionsforeducation.com/forum/curriculum/official-tm-poland-vs-france-live-streams-on-tv-channel-25-june-2024 https://www.hiresave.co.nz/forum/questions-answers/official-tm-poland-vs-france-live-streams-on-tv-channel-25-june-2024 https://www.steelotaxi.com/forum/questions-answers/official-tm-poland-vs-france-live-streams-on-tv-channel-25-june-2024 https://www.spanishartonline.com/en/forum/foro-del-arte-actual/official-tm-poland-vs-france-live-streams-on-tv-channel-25-june-2024 https://www.messymindsmentoring.com/forum/questions-answers/official-tm-poland-vs-france-live-streams-on-tv-channel-25-june-2024-1 https://www.optionsforeducation.com/forum/curriculum/here-s-free-watch-france-vs-poland-live-streams-on-tv-channel-25-june-2024-1 https://www.hiresave.co.nz/forum/questions-answers/here-s-free-watch-france-vs-poland-live-streams-on-tv-channel-25-june-2024-1 https://www.steelotaxi.com/forum/questions-answers/here-s-free-watch-france-vs-poland-live-streams-on-tv-channel-25-june-2024 https://www.spanishartonline.com/en/forum/foro-del-arte-actual/here-s-free-watch-france-vs-poland-live-streams-on-tv-channel-25-june-2024 https://www.messymindsmentoring.com/forum/questions-answers/here-s-free-watch-france-vs-poland-live-streams-on-tv-channel-25-june-2024-1 https://www.optionsforeducation.com/forum/curriculum/here-s-ways-to-watch-poland-vs-france-live-streams-on-tv-channel-25-june-2024 https://www.hiresave.co.nz/forum/questions-answers/here-s-ways-to-watch-poland-vs-france-live-streams-on-tv-channel-25-june-2024 https://www.steelotaxi.com/forum/questions-answers/here-s-ways-to-watch-poland-vs-france-live-streams-on-tv-channel-25-june-2024 https://www.spanishartonline.com/en/forum/foro-del-arte-actual/here-s-ways-to-watch-poland-vs-france-live-streams-on-tv-channel-25-june-2024 https://www.messymindsmentoring.com/forum/general-discussion/here-s-ways-to-watch-poland-vs-france-live-streams-on-tv-channel-25-june-2024 https://www.optionsforeducation.com/forum/curriculum/streams-france-vs-poland-live-coverage-on-tv-channel-25-june-2024-2 https://www.hiresave.co.nz/forum/general-discussion/streams-france-vs-poland-live-coverage-on-tv-channel-25-june-2024-2 https://www.steelotaxi.com/forum/questions-answers/streams-france-vs-poland-live-coverage-on-tv-channel-25-june-2024-2 https://www.spanishartonline.com/en/forum/foro-del-arte-actual/streams-france-vs-poland-live-coverage-on-tv-channel-25-june-2024 https://www.messymindsmentoring.com/forum/questions-answers/streams-france-vs-poland-live-coverage-on-tv-channel-25-june-2024-3 https://www.optionsforeducation.com/forum/curriculum/regarder-streams-france-vs-pologne-diffusion-en-direct-gratuite-en-ligne-le-25-juin-2024 https://www.hiresave.co.nz/forum/questions-answers/regarder-streams-france-vs-pologne-diffusion-en-direct-gratuite-en-ligne-le-25-juin-2024 https://www.steelotaxi.com/forum/questions-answers/regarder-streams-france-vs-pologne-diffusion-en-direct-gratuite-en-ligne-le-25-juin-2024 https://www.spanishartonline.com/en/forum/foro-del-arte-actual/regarder-streams-france-vs-pologne-diffusion-en-direct-gratuite-en-ligne-le-25-juin-2024 https://www.messymindsmentoring.com/forum/questions-answers/regarder-streams-france-vs-pologne-diffusion-en-direct-gratuite-en-ligne-le-25-juin-2024 https://www.optionsforeducation.com/forum/curriculum/zobacz-streams-polska-vs-francja-na-zywo-darmowa-transmisja-online-25-czerwca-2024 https://www.hiresave.co.nz/forum/questions-answers/zobacz-streams-polska-vs-francja-na-zywo-darmowa-transmisja-online-25-czerwca-2024 https://www.steelotaxi.com/forum/questions-answers/zobacz-streams-polska-vs-francja-na-zywo-darmowa-transmisja-online-25-czerwca-2024 https://www.spanishartonline.com/en/forum/foro-del-arte-actual/zobacz-streams-polska-vs-francja-na-zywo-darmowa-transmisja-online-25-czerwca-2024 https://www.messymindsmentoring.com/forum/questions-answers/zobacz-streams-polska-vs-francja-na-zywo-darmowa-transmisja-online-25-czerwca-2024 https://www.optionsforeducation.com/forum/curriculum/here-s-live-netherlands-vs-austria-live-streams-on-tv-channel-25-june-2024 https://www.hiresave.co.nz/forum/questions-answers/here-s-live-netherlands-vs-austria-live-streams-on-tv-channel-25-june-2024 https://www.steelotaxi.com/forum/questions-answers/here-s-live-netherlands-vs-austria-live-streams-on-tv-channel-25-june-2024 https://www.spanishartonline.com/en/forum/foro-del-arte-actual/here-s-live-netherlands-vs-austria-live-streams-on-tv-channel-25-june-2024 https://www.messymindsmentoring.com/forum/questions-answers/here-s-live-netherlands-vs-austria-live-streams-on-tv-channel-25-june-2024 https://www.optionsforeducation.com/forum/curriculum/official-tm-austria-vs-netherlands-live-streams-on-tv-channel-25-june-2024-1 https://www.hiresave.co.nz/forum/questions-answers/official-tm-austria-vs-netherlands-live-streams-on-tv-channel-25-june-2024 https://www.steelotaxi.com/forum/questions-answers/official-tm-austria-vs-netherlands-live-streams-on-tv-channel-25-june-2024 https://www.spanishartonline.com/en/forum/foro-del-arte-actual/official-tm-austria-vs-netherlands-live-streams-on-tv-channel-25-june-2024 https://www.messymindsmentoring.com/forum/questions-answers/official-tm-austria-vs-netherlands-live-streams-on-tv-channel-25-june-2024-1
    • Type2Defense Reviews In conclusion, Type2Defense is a blood sugar support supplement that uses a blend of natural ingredients to support healthy blood sugar levels. Whether you're diabetic, pre-diabetic, or simply looking to maintain healthy blood sugar, Type2Defense offers a natural solution backed by a 90-day money-back guarantee. With ingredients like yarrow and a formula targeting the AMPK enzyme, Type2Defense may be worth considering as part of your daily health regimen. Other Imp Links https://www.facebook.com/Innovaboost.Male.Enhancement.Me https://www.facebook.com/TribalForceXBoost https://medium.com/@innovaboost/innovaboost-male-enhancement-reviews-e675c774e730 https://ecosoft.microsoftcrmportals.com/en-US/forums/general-discussion/deabea7b-0132-ef11-a81c-000d3a48b93e https://www.facebook.com/Vitamin.Dee.Male.Enhancement.Gummies.AustraliaAU https://innovab00st.clubeo.com https://innovab00st.clubeo.com/page/innovaboost-male-enhancement-reviews-new-findings-does-it-really-work.html https://innovab00st.clubeo.com/page/innovaboost-male-enhancement-reviews-10-reasons-why-its-the-top-choice-for-men.html https://sites.google.com/view/innovaboost-male--enhancement/home https://groups.google.com/g/innovaboost/c/HoqJNwPbkXk https://innovaboost-1.jimdosite.com https://zenodo.org/records/12514492 https://innovaboost.wixsite.com/innovaboost-male-enh https://devfolio.co/@innovaboost https://devfolio.co/projects/innovaboost-male-enhancement-bb5e https://innovaboostmaleenhancement.quora.com https://innovaboost-male-enhancement-95285c.webflow.io https://www.provenexpert.com/innovaboost-male-enhancement-review https://startupcentrum.com/startup/innovaboost-male-enhancement https://innovaboostmaleenhancement1.bandcamp.com/album/innovaboost-male-enhancement-reviews-2024-guide-everything-you-need-to-know https://innovaboost-male-enhancement.company.site https://www.facebook.com/PhytAge.Labs.Type2Defense/ https://groups.google.com/g/phytagetype2defense/c/1TnsRkKgOO0 https://sites.google.com/view/phytage-labs-type2defense-revi/home https://phytage-labs-type2defense-2.jimdosite.com/ https://phytage-labs-type2defense-2.clubeo.com/page/phytage-labs-type2defense-reviews-the-secret-to-stabilizing-blood-sugar.html https://phytage-labs-type2defense-2.clubeo.com/page/phytage-labs-type2defense-reviews-shocking-results-after-30-days.html https://phytage-labs-type2defense-2.clubeo.com/ https://ecosoft.microsoftcrmportals.com/en-US/forums/general-discussion/0addf0a0-cf32-ef11-a81c-000d3a48b93e https://phytagelabstype2defense.quora.com/ https://phytage-labs-type2defense-6fcc06.webflow.io https://phytagelabstype2defense1.bandcamp.com/album/phytage-labs-type2defense https://startupcentrum.com/startup/phytage-labs-type2defense https://alg.manifoldapp.org/groups/308d391f-be7f-4d2f-8264-fa836aaf8601 https://www.provenexpert.com/phytage-labs-type2defense1 https://manifold.escholarship.org/groups/7bc97588-d073-44f2-ad95-80e99dba335a https://blog.rackons.in/phytage-labs-type2defense-reviews-1-supplement-for-blood-sugar-management https://www.yepdesk.com/phytage-labs-type2defense https://devfolio.co/@typetwodeaa https://devfolio.co/projects/phytage-labs-typedefense-e621 https://www.testimonyforgod.com/read-blog/4451 https://phytagetype2defense.company.site/ https://zenodo.org/records/12529567 https://crypto.jobs/events/phytage-labs-type2defense-reviews-5-amazing-benefits-you-need-to-know https://hellobiz.in/phytage-labs-type2defense-reviews-5-amazing-benefits-you-need-to-know-103081403 https://phytagelabstype2defense.godaddysites.com/ https://sketchfab.com/3d-models/phytage-labs-type2defense-reviews-2a6970f84be34d5eafb6ae4bb37fc862 https://mec.high.powerappsportals.us/forums/general-discussion/520f0ab4-ea32-ef11-a296-001dd8019fe1 https://cofradesdegranada.ideal.es/articles/phytage-labs-type2defense-reviews-is-it-the-best-supplement-for-d https://alaskaeaf.microsoftcrmportals.com/forums/general-discussion/e4b8abb6-ea32-ef11-a296-000d3a3b5e14 https://dtap.dynamics365portals.us/forums/general-discussion/7d7f21b7-ea32-ef11-a296-001dd8307c32 https://exclusiondev.dynamics365portals.us/forums/general-discussion/ff42feba-ea32-ef11-a296-001dd806f460 https://311.southbendin.gov/forums/general-discussion/3253e4ba-ea32-ef11-a297-000d3a597bdc https://sb-dev.microsoftcrmportals.com/en-US/forums/general-discussion/7d8667b6-ea32-ef11-a297-00224806ca90 https://community.sundayriver.com/articles/phytage-labs-type2defense-reviews-can-you-trust-this-supplement-2 https://community.thoracic.org/news/phytage-labs-type2defense-reviews-can-you-trust-this-supplement-2 https://network.propertyweek.com/articles/phytage-labs-type2defense-reviews-can-you-trust-this-supplement-2 https://community.goldencorral.com/articles/phytage-labs-type2defense-reviews-can-you-trust-this-supplement-2 https://nycourts-dev.powerappsportals.us/forums/general-discussion/75de4885-ee32-ef11-a296-001dd809d4e1 https://nycourts-dev.powerappsportals.us/forums/general-discussion/77de4885-ee32-ef11-a296-001dd809d4e1 https://uoc-sandbox.powerappsportals.us/en-US/forums/general-discussion/83c02b87-ee32-ef11-a296-001dd8068073
    • ┈➤ Hemp Gummies – Official Website Link – Click Here   ┈➤ Product Name - {Smart Hemp Gummies Australia}   ┈➤ Benefits - “Smart Hemp Gummies [100% Stop Pain Relief]   ┈➤ Category - Pain Relief   ┈➤ Availability – Online   ┈➤ Rating: - 5.0/5.0 ⭐⭐⭐⭐⭐   Click Here ┈➤ https://www.facebook.com/people/Smart-Hemp-Gummies-AU/61561007207256/   The presence of normal minerals with the natural product removes functions admirably to help the taste that makes the equation simple and scrumptious to consume with improved impacts. There are completely required multivitamins, supplements, and salts to help the general wellbeing with no   unforgiving impacts consequently. You can attempt up the proactive tasks with better utilization to accomplish guaranteed results with better responses on the wellbeing. You can visit the authority site to get every one of the insights about mixes that makes the choice the best working one.   https://smart-hemp-gummies-aubuy.company.site/   https://smart-hemp-gummies-australia-52.jimdosite.com/   https://smart-hemp-gummies-australia-53.jimdosite.com/   https://medium.com/@SmartHempGummiesAustraliabuy/smart-hemp-gummies-australia-reviews-for-better-health-enhancement-shocking-price-benefits-on-1d884ef10fec   https://medium.com/@SmartHempGummiesAustraliabuy/smart-hemp-gummies-australia-reviews-fraud-warning-2024-beware-smart-hemp-gummies-ca-nz-is-it-34e0695bd215   https://medium.com/@SmartHempGummiesAustraliabuy/smart-hemp-gummies-australia-reviews-smart-hemp-gummies-au-reviews-2024-must-watch-updated-price-39bf2d21da92
    • ➲ Product : Smart Hemp Gummies Reviews Canada ➲ Where to Buy : Order from The Official Website ➲ Availability : Online In Stock Voted No 1 Product in the CA   One type of gummy is known for its calming effects, crafted with a natural compound from hemp or cannabis plants. Another type is low-carb and sugar-free, ideal for those focused on fat.   https://www.facebook.com/SmartHempGummiesCanada https://zenodo.org/records/11651212 https://sites.google.com/view/smart-hemp-gummies-ca-canada/home https://smart-hemp-gummies-canada-ca.jimdosite.com/ https://smart-hemp-gummies-ca-canada.company.site/ https://medium.com/@joseyock/smart-hemp-gummies-canada-is-any-side-effects-alert-must-read-before-buying-be41baf7b605 https://startupcentrum.com/startup/smart-hemp-gummies-canada-2024-hidden-risk-warning-real-dangers-revealed-for-c https://startupcentrum.com/startup/smart-hemp-gummies-canada-benefits-side-effects-ingredients-and-result https://startupcentrum.com/startup/smart-hemp-gummies-re-views-canada-controversial-update-2024-price-effects-is   Facebooks@ https://www.facebook.com/GlycogenControlNewZealandNZ/ https://kimtae-vee.clubeo.com/calendar/2024/06/27/glycogen-control-reviews-new-zealand-hoax-or-legit-must-read-reviews-cost https://startupcentrum.com/startup/gly-cogen-control-re-views-new-zealand-may-june-100-satisfied-results-what-do https://startupcentrum.com/startup/gly-cogen-control-new-zealand-2024-100-safe-does-it-really-work-or-not https://startupcentrum.com/startup/natures-leaf-cbd-gummiesis-it-legit-what-are-customers-saying-health-formula https://andreaayhernandez.clubeo.com/calendar/2024/04/25/glycogen-control-reviews-actually-works-for-real-results-or-worthless-formula https://www.facebook.com/SmartHempGummiesNewZealand.NZ/ https://www.facebook.com/HempsmartCBDGummiesInNewZealand/ https://www.facebook.com/GetSmartHempGummiesNZ https://www.facebook.com/SmartHempGummiesAu/ https://www.facebook.com/SmartHempGummiesReviewsAU/ https://www.facebook.com/Get.SmartHempGummiesChemistWarehouseAU/ https://www.facebook.com/SmartHempGummiesCA/ https://www.facebook.com/Get.SmartHempGummiesZA/ https://www.facebook.com/SmartHempGummiesDisChemSouthAfrica/ https://www.facebook.com/SmartHempGummiesDisChemZA/ https://www.facebook.com/SmartHempGummiesZA.SouthAfrica/
    • Buy Now @>>>https://www.facebook.com/Get.SmartHempGummiesAustralia/ This product is well-known for its relaxing nature and it is powerful for alleviation of tension and stress. Also, it helped customers to stay stress-loose and calm. Some research advised that CBD may also help to eliminate signs of hysteria by way of interacting with the neurotransmitter receptors in your brain. On the other hand, ashwagandha has been proven to decrease cortisol levels (the hormone related to stress) Smart HempGummies Australia @>>> https://www.facebook.com/people/Smart-HempGummies-Australia/61561410714717/ @>>> https://smarthempgummiesinaustralia.company.site/ https://smart-hempgummies-australia.jimdosite.com/ https://smart-hempgummies-australia.webflow.io/ https://startupcentrum.com/startup/smart-hempgummies-australia-2024-does-it-work https://startupcentrum.com/startup/smart-hempgummies-australia-2024-smart-hemp-gummies-australia-exposed-clear-vo https://smarthempgummiesauupdatecost.bandcamp.com/track/smart-hempgummies-australia-reviews-2024-update-scam-or-is-it-safe https://infogram.com/smart-hempgummies-australia-1hmr6g8e7vqyo2n https://teeshopper.in/products/Smart-HempGummies-Australia-SCAM-Exposed-Update-2024 https://teeshopper.in/products/Smart-HempGummies-Australia---Shocking-Reviews https://groups.google.com/g/smarthempgummiesaubuy/c/N9EyPCZKBqk?pli=1 https://groups.google.com/g/smarthempgummiesaubuy/c/Kphfb02vBqY?pli=1 https://medium.com/@faithsillips/smart-hempgummies-australia-2024-100-safe-does-it-really-work-or-not-7e6f6819a587 https://health24xcare.blogspot.com/2024/06/smart-hempgummies-australia-reviews.html https://sites.google.com/view/smarthempgummiesaustralia-revi/home https://colab.research.google.com/drive/11rQGYTxaJxXDZ0AzFHsMnkP9xzfKi-Kt   Facebook @>>> https://www.facebook.com/FitSmartIreland/ https://www.facebook.com/Get.FitSmartFatBurnerIreland/ https://www.facebook.com/MANUP.Gummies.Australia.AU/ https://www.facebook.com/SmartHempGummiesInCanada/ https://www.facebook.com/SmartHempGummiesAustraliaReviews https://www.facebook.com/people/Joint-Plus-CBD-Gummies/61557404722025/
×
×
  • Create New...