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Natacha

Besoin de conseil pour une débutante

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Bonjour à tous 
J'ai repris le sport ( enfin de manière régulière et sérieuse) depuis 1 mois mais je fait mes séances chez moi donc sans aide et conseil hormis ce que je trouve sur internet.
Je me suis donc conçu plusieurs circuit afin de ne pas répéter tout le temps le même mais je n'ai aucune idée si ils sont adéquate. Mon but et de travailler mon corps pour que ce soit harmonieusement musclé ( pas body builder ).
Je fait donc 3 séances par semaine dont une séance de cardio (45min soit environ 7km en extérieur avec chemin vallonné)

Ma première question est concernant le nombre de répétions à faire 
Par exemple je fait durant mes séances 3 fois 50 crunchs les jambes en l'air puis 3 fois 40 crunchs croisé puis 3 fois 1 min de grainage et 40 secondes de gainage sur chaque côté.
A force je ne sent plus la même difficulté et j'ai l'impression de ne plus forcer autant car à la fin je chaque série je pourrait en faire encore. 

Le problème c'est que plus j'en rajoute plus mes séances sont longues car je fait encore dès circuits ou j'essaie de travailler tous le corps ( pour info je fait 3 fois mon circuit en 1 séance)

J'ai ce problème sur plusieurs exercices ou du coup je rajoute des mouvements en plus à chaque fois.

Mes questions sont donc les suivantes :
Quel est le nombre de reps que je doit faire pour être efficace ?
Doit je augmenter la difficulté ? Si oui comment ? Ou faut il continuer à augmenter le nombre de reps?

J'espère ne pas être trop vague.

J'ai encore mille questions mais je vais commencer par ça ?

Merci beaucoup pour votre aide  

 

Natacha

 

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Salut Natacha et sois la bienvenue parmi nous sur le forum :)

 

Pour encore mieux apprécier ta demande et satisfaire aussi tes demandes par des réponses objectifs et , autant qu'elles peuvent être ciblées , peux-tu nous donner des infos complémentaires :

 

- Ton âge ,

- Ton poids ;

- Ta taille ;

- Côté alimentation .......

 

En effet , selon les paramètres ci dessus , la différence se fera sentir en fonction des individus :clap:

 

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Salut,

 

Le nombre de reps, c'est très subjectif, tout dépend le tempo des reps. Si on compte un tempo normal de 2 secondes en concentrique et excentrique, on va dire entre 5 et 15 reps pour être large. Vu que tu as repris le sport, vises plutôt 10-15 au début pour ne pas tout de suite faire de gros efforts sur les tendons et muscles.

 

Ce qui m'améne à discuter de la difficulté des exos en poids de corps puisque c'est ce que tu sembles faire... Si tu fais trop de répétitions, il faut compliquer l'exercice. Par exemple pour les pompes, tu suréléves les pieds. Cherches sur le net ou youtube, il y a des progressions d'exercices qui existent.

 

Ne t'inquiétes pas, tu ne seras pas "bodybuildé" parce que d'une, le muscle ne grossit pas comme ça en 2 jours, tu le vois arriver quand même. De deux, pour grossir en muscles (ou en gras si on végéte), il faut manger en conséquence.

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D'abord merci pour vos msg de bienvenue.?

Donc pour répondre j'ai 27ans je mesure 1m68 pour 65kg. Côtés alimentation je ne fait pas vraiment attention mais je mange plutôt sainement je dirait. surtout depuis que j'ai repris le sport. Pas de cochonnerie, genre gâteau chocolat boisson sucré alcool etc ou alors c'est vraiment à l'occaz. 

'Je vais essayer de ralentir les mouvements pour voir si je peut du coup réduire mais séances mais en ayant aussi mal lol ( et oui pour moi si j'ai pas mal c'est que j'ai pas assez travaillé ?)

 

ca m'ammene a une autre question ?est ce que 2 séances par semaine + 1 de cardio ca vous semble bien pour voir du changement ?

J'ai aussi envie de m'acheter une barre de traction même si je n'arriverai pas à en faire plus d'une pour l'instant ? Est ce un bon exercice ?

 

Qu'est ce que je peut faire comme exo qui travaille efficacement plusieurs muscle en même temps ?

 

J'arrete la pour l'instant sinon je vais vous faire une liste à milles questions ?

 

Merci d'avance

 

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Il y a 3 heures, Natacha a dit :

'Je vais essayer de ralentir les mouvements pour voir si je peut du coup réduire mais séances mais en ayant aussi mal lol ( et oui pour moi si j'ai pas mal c'est que j'ai pas assez travaillé ?)

C'est une erreur : tu as mal parce que tu a mal travaillé ou mal éxécuté les mouvements

Si tu dois avoir des courbatures dues a une séance elles seront ressenties sur les muscles travaillés 24 a 72 heures après ta séance

 

Il y a 3 heures, Natacha a dit :

Qu'est ce que je peut faire comme exo qui travaille efficacement plusieurs muscle en même temps ?

Tu peux faire du Body : SQ Squat, SDT Soulevé de terre, DC Développé couché , mais pas tous dans la même séance

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Il y a 4 heures, Natacha a dit :

Côtés alimentation je ne fait pas vraiment attention mais je mange plutôt sainement je dirait. surtout depuis que j'ai repris le sport. Pas de cochonnerie, genre gâteau chocolat boisson sucré alcool etc ou alors c'est vraiment à l'occaz.

Ca ne suffit pas pour voir un changement... Il faut être plus rigoureux que ça. Contrairement aux idées reçues, c'est d'abord la diète qui donne des résultats soutenue par le sport et ce n'est pas l'inverse, s'enfiler 10 heures de sport à s'arracher comme une bête et juste "faire attention" à ce qu'on mange :)

 

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il y a 46 minutes, paulfr a dit :

Ca ne suffit pas pour voir un changement... Il faut être plus rigoureux que ça. Contrairement aux idées reçues, c'est d'abord la diète qui donne des résultats soutenue par le sport et ce n'est pas l'inverse, s'enfiler 10 heures de sport à s'arracher comme une bête et juste "faire attention" à ce qu'on mange :)

 

 

Comme Paulfr la très bien dit, malheureusement ce n'est pas si facile que ça, ta dièt lors de tes cycle de PDM, de sèche ou après avoir determiné ton objectif ou quand bien même dans la vie de tous les jours est primordial.

 

Si tu ne manges pas sainement avec des heures régulières tu ne pourras pas progresser, et ton alimentation aura des répercussion sur tes entrainements...

L'alimentation est à 60% d'importance ce que la musculation est à 40%

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Il y a 5 heures, DFA16 a dit :

C'est une erreur : tu as mal parce que tu a mal travaillé ou mal éxécuté les mouvements

 

Je ne pense pas qu'elle parle de réelle douleur mais plutôt de difficulté à finir ses séries et du fait d'être exténuée à la fin d'une séance. Je pars aussi de ce principe que si je ne "morfle" pas pendant l'entrainement je n'ai pas assez travailler. 

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Salut Natacha :)

 

Tout d'abord et au nom du peuple d' EM , nous te souhaitons tous la bienvenue parmi nous :ban93::ban93:.

 

Après lecture de tes mots........Je peux te dire que c'est un super bon démarrage pour bien commencer ta reprise de sport . Avec du sérieux et de la régularité Natacha , tu pourras avec de la motivation , aller au delà de ton parcours ...1 an , 2 ans .....tout bénef en vrai pour ta pomme .

 

Avec les moyens du bord que tu as et c'est déjà bien , le mieux serai de prendre le large avec ce que tu as ( une habitude ou acclimatation ) .

 

Pour le reste : nombre de reps , de charges , de difficulté , d'endurance , de force ....sont à l'appréciation de ce que tu toi même peut en dire et faire  .

Augmentes simplement par " gonfler " tes acquis affirmés :thumbup2: 

Avec de la mesure constructive bien sûre et sans allez au delà de l'impossible  :strong2: :weightlift2:  :ban156:.

 

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Negative Reviews However, not all reviews are positive. Some users have reported issues such as: Minimal Results: A minority of users did not experience the desired weight loss or energy boost, suggesting that the product may not work for everyone. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Side Effects: A few reviews mention experiencing side effects like digestive discomfort or jitteriness due to caffeine. Expert Opinions Health and wellness experts provide additional insights into the potential effectiveness of Phenoman Me Gummies. Here’s a look at what some experts have to say: Nutritionists: Generally, nutritionists agree that while the ingredients in Phenoman Me Gummies can support weight loss and health, they should be used in conjunction with a balanced diet and regular exercise for best results. Dietitians: Dietitians emphasize the importance of considering overall lifestyle and diet when evaluating the effectiveness of any supplement. They note that while these gummies can be a helpful tool, they are not a magic solution. How to Use Phenoman Me Gummies For optimal results, it is important to follow the recommended usage instructions: Dosage: The typical recommended dosage is two gummies per day. However, users should read the product label for specific instructions. Timing: Gummies can be taken at any time of day, but taking them in the morning might help boost energy levels throughout the day. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Consistency: Regular use is key. Consistency in taking the supplement will contribute to more noticeable results. Where to Buy Phenoman Me Gummies in the UK Phenoman Me Gummies are available from various sources in the UK: Official Website: Purchasing directly from the official website ensures that you are getting the genuine product and may provide access to discounts or special offers. Online Retailers: Major online retailers like Amazon may also carry the product, offering convenience and potential for customer reviews. Health Stores: Some physical health stores and pharmacies may stock Phenoman Me Gummies, allowing for in-person purchases. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Pricing and Value for Money The cost of Phenoman Me Gummies can vary depending on the retailer and any ongoing promotions. Generally, the price is competitive with other similar supplements on the market. When evaluating value for money, consider factors such as the quality of ingredients, effectiveness, and convenience of the product. Conclusion Phenoman Me Gummies present a promising option for individuals in the UK looking to support their weight loss and overall health goals. With a blend of natural ingredients known for their beneficial effects, these gummies offer a convenient and tasty alternative to traditional supplements. While individual results may vary, the positive reviews and expert opinions suggest that Phenoman Me Gummies can be an effective part of a healthy lifestyle. As always, it is recommended to consult with a healthcare professional before starting any new supplement regimen. By considering the comprehensive insights provided in this guide, UK consumers can make an informed decision about whether Phenoman Me Gummies are the right choice for their health and wellness needs.
    • ☘📣𝐒𝐚𝐥𝐞 𝐈𝐬 𝐋𝐢𝐯𝐞 🟢 𝐂𝐡𝐞𝐜𝐤 𝐍𝐨𝐰😍😍👇 ☘📣𝐒𝐚𝐥𝐞 𝐈𝐬 𝐋𝐢𝐯𝐞 🟢 𝐂𝐡𝐞𝐜𝐤 𝐍𝐨𝐰😍😍👇 Phenoman Me Gummies have become a notable contender in the UK health and wellness market. Known for their potential benefits in aiding weight loss, boosting energy, and improving overall well-being, these gummies are gaining traction among those seeking a convenient and tasty supplement. This guide offers an in-depth review of Phenoman Me Gummies, exploring their ingredients, benefits, potential side effects, and customer reviews to provide UK consumers with a detailed understanding of this product. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now What Are Phenoman Me Gummies? Phenoman Me Gummies are dietary supplements designed to support weight loss and enhance overall health. They are formulated with a blend of natural ingredients that are purported to help burn fat, increase metabolism, and provide essential nutrients. The gummies offer a flavorful alternative to traditional pills and powders, making them an attractive option for those who prefer a more palatable form of supplementation. Key Ingredients Understanding the ingredients is crucial to evaluating the effectiveness of any supplement. Phenoman Me Gummies contain a range of natural components, each contributing to the product's overall health benefits: ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Garcinia Cambogia: Known for its weight loss properties, Garcinia Cambogia contains hydroxycitric acid (HCA), which is believed to block fat production and suppress appetite. Apple Cider Vinegar: Renowned for its detoxifying properties, apple cider vinegar can aid digestion and support weight loss. Green Tea Extract: Rich in antioxidants, green tea extract helps boost metabolism and enhance fat burning. Vitamin B12: Essential for energy production, Vitamin B12 supports metabolism and overall vitality. Caffeine: Known for its stimulant effects, caffeine can increase alertness and boost metabolic rate. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Benefits of Phenoman Me Gummies Phenoman Me Gummies offer several potential benefits, making them a popular choice among health-conscious consumers in the UK: Weight Loss Support: The combination of Garcinia Cambogia, green tea extract, and apple cider vinegar can help enhance fat burning and reduce appetite, contributing to weight loss. Increased Energy Levels: Ingredients like caffeine and Vitamin B12 provide an energy boost, helping to combat fatigue and improve focus. Improved Metabolism: The natural ingredients in these gummies can support a faster metabolism, aiding in more efficient calorie burning. Enhanced Digestion: Apple cider vinegar promotes healthy digestion, reducing bloating and improving gut health. Convenient and Tasty: Unlike traditional supplements, Phenoman Me Gummies are easy to consume and have a pleasant taste, making them more likely to be used consistently. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Potential Side Effects While Phenoman Me Gummies are generally well-tolerated, some individuals may experience side effects due to the ingredients. Common side effects can include: Digestive Issues: Some users may experience mild digestive discomfort, such as bloating or stomach upset, particularly from apple cider vinegar. Caffeine Sensitivity: Those sensitive to caffeine might experience jitteriness, increased heart rate, or difficulty sleeping. Allergic Reactions: Rarely, individuals may have allergic reactions to certain ingredients, leading to symptoms like itching, swelling, or difficulty breathing. It is always advisable to consult with a healthcare professional before starting any new supplement, especially for individuals with pre-existing health conditions or those taking other medications. Customer Reviews Customer feedback is a valuable resource for assessing the real-world effectiveness of a product. Here’s a summary of what UK consumers are saying about Phenoman Me Gummies: ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Positive Reviews Many users report significant benefits from using Phenoman Me Gummies, including: Effective Weight Loss: Numerous reviews highlight successful weight loss journeys, with users noting reductions in body fat and improved body composition. Increased Energy: Users frequently mention feeling more energetic and less fatigued, attributing this to the gummies. Convenience: The ease of use and pleasant taste are commonly praised, making it easier for users to stick to their supplement routine. Negative Reviews However, not all reviews are positive. Some users have reported issues such as: Minimal Results: A minority of users did not experience the desired weight loss or energy boost, suggesting that the product may not work for everyone. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Side Effects: A few reviews mention experiencing side effects like digestive discomfort or jitteriness due to caffeine. Expert Opinions Health and wellness experts provide additional insights into the potential effectiveness of Phenoman Me Gummies. Here’s a look at what some experts have to say: Nutritionists: Generally, nutritionists agree that while the ingredients in Phenoman Me Gummies can support weight loss and health, they should be used in conjunction with a balanced diet and regular exercise for best results. Dietitians: Dietitians emphasize the importance of considering overall lifestyle and diet when evaluating the effectiveness of any supplement. They note that while these gummies can be a helpful tool, they are not a magic solution. How to Use Phenoman Me Gummies For optimal results, it is important to follow the recommended usage instructions: Dosage: The typical recommended dosage is two gummies per day. However, users should read the product label for specific instructions. Timing: Gummies can be taken at any time of day, but taking them in the morning might help boost energy levels throughout the day. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Consistency: Regular use is key. Consistency in taking the supplement will contribute to more noticeable results. Where to Buy Phenoman Me Gummies in the UK Phenoman Me Gummies are available from various sources in the UK: Official Website: Purchasing directly from the official website ensures that you are getting the genuine product and may provide access to discounts or special offers. Online Retailers: Major online retailers like Amazon may also carry the product, offering convenience and potential for customer reviews. Health Stores: Some physical health stores and pharmacies may stock Phenoman Me Gummies, allowing for in-person purchases. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Pricing and Value for Money The cost of Phenoman Me Gummies can vary depending on the retailer and any ongoing promotions. Generally, the price is competitive with other similar supplements on the market. When evaluating value for money, consider factors such as the quality of ingredients, effectiveness, and convenience of the product. Conclusion Phenoman Me Gummies present a promising option for individuals in the UK looking to support their weight loss and overall health goals. With a blend of natural ingredients known for their beneficial effects, these gummies offer a convenient and tasty alternative to traditional supplements. While individual results may vary, the positive reviews and expert opinions suggest that Phenoman Me Gummies can be an effective part of a healthy lifestyle. As always, it is recommended to consult with a healthcare professional before starting any new supplement regimen. By considering the comprehensive insights provided in this guide, UK consumers can make an informed decision about whether Phenoman Me Gummies are the right choice for their health and wellness needs.
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