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Cristio

Débutant | Séries tous les jours

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Bonjour, je viens de m’inscrire. Déjà merci à ceux qui prendront le temps de m’aiguiller !
Voici mon profil :
  • Homme de 22 ans
  • 95kg pour 167cm
  • Mon but est de retrouver la forme et de me dessiner un peu
  • Je retravaille mon alimentation
Je viens tout juste de commencer, je me renseigne encore et continue à constituer mon « programme ». Je travail en journée et vis en famille (impossible donc de trop m’étaler).

Actuellement, je fais tous les jours :
  • 2 à 3 séries de gainage planche (5 × 20s + 20s)
  • 4 séries (matin) et 4 séries (soir) de pince de musculation (20 rep./main)
Prochainement, je voudrais m’acheter un coffret d’haltères de Decathlon.fr qui permettent d’évoluer de 2kg à 20kg. Je voudrais entamer des exercices comme des squats et des développés.

Mes questions : 
  1. Par manque de place, puis-je faire certaines exercices (comme le gainage) sur mon lit, est-ce que cela nuit à l’efficacité ? 
  2. Est ce que je peut construire un programme étalé sur les 7 jours de la semaine (en l’adaptant bien sûr) ? Je pense que cela me permettra de garder plus facilement la motivation. J’ai déjà lâché d’autres activités par manque de motivation à répondre après les jours de repos.

:D

 

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Salut, il vaut mieux faire des séance plus intense mais plus espacées. Si Ton but est de perdre du poids il faut que tu dépense beaucoup de calories, donc favoriser les exercices poly-articulaire. Il faut du repos pour laisser les muscles récupérer ,le repos compte Beaucoup. Je pense qu il faut au moins un 1 jour de repos dans la semaine sinon tu risque le surentrainement à force. Sinon, oui une paire d'halteres permet de faire beaucoup d'exercice. Tu parle de squat et développé, tu peut faire du Front squat haltere, ou des fentes avant pour les quadriceps. Par contre pour les développé,  si tu parle du développé coucher il te faut un banc sinon tu n'aura  pas assez damplitude. Après tu peut toujour faire des pompes.

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