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Salut ! J'ai commencé la muscu y'a quelques jours, je suis vraiment pas sportif pourtant. Je part de loin. Très loin.

 

Mon planning c'est bien manger mais pas non plus exprès des trucs pour se muscler vous voyez... Et je compte faire chaque jour soit 100 pompes, soit 100 abdos, soit 1 kilomètres de footing. Je rajoute les jours abdos, footing (pas pompe) 5x45 secondes de gainage.

 

Mon but c'est pas non plus d'être mister boo mais d'avoir des bras normaux, des abdos et pectoraux bien dessinés et voilà. En combien de temps je vais atteindre mon but ? Avez vous des conseils pour que ça soit encore plus rapide (ça me dérange pas de faire max une demi-heure de sport par jour, tous les jours). Merci.

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je vous conseille de vous entrainer environ 3 fois ou 4 fois par semaine, boire en moyenne 2 litre par jours,dormir environ 7 heures par jours ou encore prendre des complément alimentaire pour améliorer votre performance physique, et faut bien manger aussi.En tout cas 100 pompes c'est bien mais faut pas le faire tout les jours car il faut toujours donner au corps le temps de récupérés.

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Il y a 11 heures, Torrio a dit :

je vous conseille de vous entrainer environ 3 fois ou 4 fois par semaine, boire en moyenne 2 litre par jours,dormir environ 7 heures par jours ou encore prendre des complément alimentaire pour améliorer votre performance physique, et faut bien manger aussi.En tout cas 100 pompes c'est bien mais faut pas le faire tout les jours car il faut toujours donner au corps le temps de récupérés.

Ok merci beaucoup. Je suis déjà ces conseils (sauf les compléments alimentaires). Je repose mes muscles (hier, j'ai reposé mes abdos courbaturés). Mais je n'ai pas de matériel et surtout pas de programme... Avez vous des programmes débutant ? Merci.

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Lundi

Pompes (4 séries de 10 répétitions)

Squats (4 séries de 12 répétitions)

Planche (4 séries de 20 secondes)

 

Mardi:

 

Pompes (4 séries de 10 répétitions)

Squats (4 séries de 12 répétitions)

Planche (4 séries de 20 secondes)

 

mercredi: repos

 

Jeudi

 

Pompes (4 séries de 10 répétitions)

Squats (4 séries de 12 répétitions)

Planche (4 séries de 20 secondes)

 

vendredi

 

 

Pompes (4 séries de 10 répétitions)

Squats (4 séries de 12 répétitions)

Planche (4 séries de 20 secondes)

 

samedi:repos

 

dimanche:repos

 

Ça devrait être ok pour un débutant

 

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il y a 5 minutes, Torrio a dit :

Lundi

Pompes (4 séries de 10 répétitions)

Squats (4 séries de 12 répétitions)

Planche (4 séries de 20 secondes)

 

Mardi:

 

Pompes (4 séries de 10 répétitions)

Squats (4 séries de 12 répétitions)

Planche (4 séries de 20 secondes)

 

mercredi: repos

 

Jeudi

 

Pompes (4 séries de 10 répétitions)

Squats (4 séries de 12 répétitions)

Planche (4 séries de 20 secondes)

 

vendredi

 

 

Pompes (4 séries de 10 répétitions)

Squats (4 séries de 12 répétitions)

Planche (4 séries de 20 secondes)

 

samedi:repos

 

dimanche:repos

 

Ça devrait être ok pour un débutant

 

Ok merci infiniment pour votre aide !

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Salut, 

Bonne initiative, il faut bien commencer un jours ! 

 

Tu devras attendre 3 mois pour les premiers résultat si tu gais les choses bien.

 

Voici  quelques conseils :

  • Entraine toi bien avec de bon mouvement. Apprends a faire les mouvements correctement (pompes, abdos, squats ...). Une bonne pompe bien exécuter vaut 10 pompes mal exécuter. 
  • Mange bien, voici quelques idées de petits déjeuner. Ne néglige pas l'alimentation, je dirais que ça représente 70% du travail.
  • Prends toi en photo. Chaque semaine, pour voir ton évolution, ça motive.
  • Dors bien, 7h à 8h par nuit, ton corps a besoin de récupérer et de recharger, surtout quand tu es sportif.

Garde la motivation, hâte de voir t'es résultats !

 

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il y a 5 minutes, Alad1n a dit :

Salut, 

Bonne initiative, il faut bien commencer un jours ! 

 

Tu devras attendre 3 mois pour les premiers résultat si tu gais les choses bien.

 

Voici  quelques conseils :

  • Entraine toi bien avec de bon mouvement. Apprends a faire les mouvements correctement (pompes, abdos, squats ...). Une bonne pompe bien exécuter vaut 10 pompes mal exécuter. 
  • Mange bien, voici quelques idées de petits déjeuner. Ne néglige pas l'alimentation, je dirais que ça représente 70% du travail.
  • Prends toi en photo. Chaque semaine, pour voir ton évolution, ça motive.
  • Dors bien, 7h à 8h par nuit, ton corps a besoin de récupérer et de recharger, surtout quand tu es sportif.

Garde la motivation, hâte de voir t'es résultats !

 

Merci !

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