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Zackar

Débutant mais Motivé !

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Salut à tous, 

 

Je suis tombé par hasard sur ce site et sur l'espace musculation et je suis content de pouvoir partagé avec vous mon désir d'apprendre et d'evolué.

 

Pour commencer, j'ai 24 Ans, j'ai toujours était un mec costaud depuis que je suis gamin. Je fais 1m93 pour 106 Kilos (115 Kilos il y à 3 semaines)

 

Pourquoi je me suis mis au sport ? Eh bien malheureusement de nos jours le physique est quelques chose d'important. Que cela soit personnel, professionnel, ples relations avec les femmes, ect...

 

Voilà pour ma brève présentation !

 

Actuellement je fais :

 

1h10 de cardio par jour regroupé :

- 20 Minutes de vélo Elliptique

- 30 Minutes de vélo

- 10 Minutes de rameur 

- 10 Minutes de tapis

 

Ensuite je commence une séance de musculation de 30 à 1h maximum.

 

Répartis en général un peu n'importe comment car j'ai besoin de plannifié tous cela !

 

J'apprend doucement en lisant les tutoriel mais il est vrai que c'est assez complexe quand on est débutant.

 

Niveau nourriture mon corps me demande moins de ressources. Car j'ai commencer il y a 3 semaine et j'ai perdu déjà 9 Kilos. 

 

(Je précise à nouveau que j'y vais tous les soirs entre 18h et 21h)

 

Voilà, j'aurais sûrement quelques questions à vous poser par la suite mais je vais prendre le temps de lire tous les tutoriels avant de vous faire perdre du temps dans les questions inutiles !

 

Merci à vous pour la lecture !

Si vous avez des conseils ou des video, site je suis preneur !

 

Cordialement,

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effectivement pas la bonne section mais sois quand même le bienvenu

 

1h10 de cardio avant une séance muscu c'est trop, ça bouffe l’énergie dont tu as besoin pour ta séance.

sépares bien les deux.

5-10mn max d'échauffement c'est suffisant.

gardes un jour de repos, le dimanche par exemple.

en tant que débutant ton corps réagi vite et c'est très motivant, mais le trop mais pas l'ami du bien. n'attend pas l'épuisement ou l'accident pour partir sur de bonnes bases.

Il y a 2 heures, Zackar a dit :

vous faire perdre du temps dans les questions inutiles !

il n'y a pas de questions bêtes ou inutiles, ce qui est lassant c'est de répondre dans le vide a des personnes qui ne voudraient qu'on leur réponde ce qu'elles veulent entendre.

alors, non il n'y a pas de produits miracles, les compléments ne restent que des compléments, oui il faut du travail, de la rigueur et la patience pour avoir des résultats.

bon courage 

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Merci pipou, effectivement en lisant certains articles, présent sur EM, j'ai effectué ce soir :

 

20 Minutes de vélo pour m'échauffer et j'ai ensuite fait les bras.

 

Je pense faire la chose suivante :

 

Lundi : Musculation des bras.

Mardi : Musculation du dos ainsi que les pectoraux

Mercredi : Le bas du corps et les jambes.

Jeudi : Faire des abdominaux et faire en priorité le ventre

Vendredi : Cardio et passer un peu de temps sur mon dos et en priorité le bas du dos (Ou j'ai quelques soucis au niveau du peu de musculature.

et Samedi : Que du cardio 

Dimanche : Repos 

 

Que pense tu ? 

 

J'aimerais ajouter que, je galére un peu à faire des abdominaux, c'est chose simple pour certains, mais soulever mon dos et vraiment très difficile. Me conseil-tu un autre exercice plus soft pour perdre du ventre ?

 

Autres questions, en général, je fait 5 séries de 10 répétition avec un Poids qui est à ma limite est pas simple mais je persévère.

 

une séance de musculation de 5 x 10 répétition et suffisante ? 

Je n'ai étrangement pas mal au muscle et je me dis que peut être j'effectue mal les mouvements. Ou alors je ne force pas assez ? 

 

(Je bois beaucoup d'eau, et je fais des étirements à chaque moment de repos (30 secondes par séries)

 

Je te remercie pour le temps que tu accorde à me répondre ! 

 

😁

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je ne sais que très peu de choses mais essentielles je pense. les autres seront plus a même de te guider.

 

Il y a 13 heures, Zackar a dit :

20 Minutes de vélo pour m'échauffer

10mn ça suffit

 

Il y a 13 heures, Zackar a dit :

Lundi : Musculation des bras.

 

Il y a 13 heures, Zackar a dit :

Jeudi : Faire des abdominaux et faire en priorité le ventre

deux séances inutiles 

 

tu peux faire les bras le jour des pecs par exemple, leur consacrer une séance est une perte de temps a mon avis

 

les abdos. tu as besoin des abdos et du gainage sur tous les exos, tu les travailles donc déjà "indirectement". tu peux en rajouter 10 à 15mn en fin de séance si tu veux mais de là a leur consacrer une séance. le gainage est tout aussi important.

Il y a 13 heures, Zackar a dit :

je galére un peu à faire des abdominaux, c'est chose simple pour certains,

ne regardes surtout pas les autres, ou alors en tant qu'objectif, parce que la majorité d'entre nous a galérer au début.

 

et pour le ventre, tu peux avoir des abdos en béton, si ta diète n'est pas bonne tu aura toujours cette couche de gras qui te montrera une bouée au lieu de tablette.

 

ouvres un carnet d'entrainement pour y inscrire toutes tes séance et être mieux suivi et guidé par toute la communauté. 

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Salut @Zackar, je tombe sur ton post un peu tard. Debutant aussi, je ne saurais te donner des conseils très précis 

D'abord la simplicité et l'efficacité. 

Un programme simple qui fait travailler l'ensemble du corps 3×semaine, c'est plus efficace  pour les debutants que la plupart des autres méthodes.  

Les pratiquants avancés te le diront mieux que moi. Rien ne vaut les exercices de base pour les débutants.  parce qu"ils sollicitent tres fortement le corps et le système nerveux. Ca va liberer de la testosterone et booster ton métabolisme  (durée  de combustion de calories plus longue qu'avec le cardio).

1/ squat

2/ développé couché

3/ développé militaire (debout)

4/ Rowing a la barre

5/ Soulevé de terre.

 

Pour le cardio, comme l'ecrit Pipou : trop long et mieux après la muscu (les avis divergent).

Bravo et bon courage.

 

 

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