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ystalio

Musculation pour l'escalade

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Coucou !

 

Durant le confinement je fais de la muscu à la place du bloc (escalade).

Je veux travailler la force et ai mis en place ce programme. Qu'en pensez-vous ?

 

jour 1
- 3×3 flexion poignet (flechisseurs doigts)
- 3×3 extension poignets (extenseur doigts)
- 3×3 pompes avec élastique "20kg" (pecs, triceps) si trop facile alors sur les doigts
- 3×3 curl (biceps)

jour 2
- circuit (×3) ceinture abdominale :
▪12 crunch (grand droit)
▪12 levé de jambes (grand droit)
▪12 crunch croisés (obliques)
▪12 russian twist (obliques)
▪1' planche (isométrie abdos et histoire de souffler)
▪12 superman ("lombaires")
- 20' entraînement grand écart (jambes)
- vaccum (transverse)

jour 3
- 3×14" suspension lestée (avant-bras)
- 3×3 tractions lestées (dos, deltoïdes posterieur, biceps) remplacer par traction une main avec élastique dès que la charge est trop grande pour realiser un mouvement correct
- 3×3 rowing haltères (dos mais pas tout à fait les mêmes muscle, un peu quand même mais pas trop c'est le bordel les muscles du dos 😆, deltoïdes posterieur, biceps brachial vite fait)
- 3×3 élévation haltères derrière nuque (triceps)

jour 4
- faire jour 2

jour 5
- 3×14" suspensions lestées (avant-bras)
- 3×3 rotation poignet lesté (rotateur avant bras ?? je sais pas comment on appelle ça)
- 3×3 curl (biceps)
- 3×3 pompes (pecs, triceps)

jour 6
- faire jour 2

jour 7
- 3×3 traction lesté
- étirements (que je devrais faire tout les jours maiiis voilà quoi, j'me connais 😆)

jour 8 (remplace jour 1 une semaine sur deux)
- 3×3 pompes (pecs, triceps, deltoïdes anterieur)
- 3×3 pompes équilibre (deltoïdes anterieur, deltoïdes median, trapèze ?)
- 3×3 relevé haltères (style développé  militaire)(deltoïde médian, trapèze ?)

 

Merci!

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