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Claire68000

Programme abdo-fessiers équilibré et efficace ?

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Bonjour,

 

Depuis une semaine je suis un programme pour muscler les fessiers ainsi que les abdos pour avoir des fesses fermes, bombées, rondes, sans non plus chercher à avoir un volume important, et un ventre plat. Cependant je suis totalement débutante là-dessus, et j'ai appris hier qu'il y avait en réalité plusieurs muscles et que l'un pouvait être davantage travaillé que l'autre ce qui donne un résultat esthétique différent.

 

J'ignore si mon programme actuel pour les fessiers est équilibré ou pas, et si ça aurait donc des effets indésirables quant au résultat attendu, et quels exercices travaillent quel muscle ? Je souhaiterai également avoir l'avis de personnes expertes en la matière pour savoir si c'est un programme quotidien efficace, qu'est-ce qui peut être amélioré, changé, ou ajouté.

Concernant les abdos, je souhaite avoir un ventre plat sans volume je me suis donc focalisée sur les abdos profonds et je souhaiterai savoir là encore si c'est un programme correct pour parvenir à avoir un ventre plat et bien sûr le garder :) Il y a 5-6 exercices pour les profonds, 2 pour les grands droits du bas, 1 pour les grands droits du haut, et 1 pour les obliques. L'accent est mis sur les profonds car j'ai lu quelque part que trop travailler les autres muscles augmentait le volume, donc j'ignore si actuellement c'est équilibré pour obtenir un ventre plat uniquement ou s'il faut davantage travailler les autres muscles, en pauvre novice que je suis :) 

 

Je précise que les exercices choisis sont sans matériel car je n'en dispose pas, et je les fais chez moi. Pour le moment c'est tous les jours, ensuite ce sera 1 jour cardio, 1 jour musculation. 

Je fais 3 séries de 25 pour chaque exercice, je prends également volontiers vos conseils sur ceci :) 

Je mets les liens correspondant aux différents exercices pour être certaine que l'on parle des mêmes postures :)

 

 

 

Programme fessiers : 

  1. Squat  http://www.coachfitness.com/blog/wp-content/uploads/2014/04/squat.jpg
  2. Thrust up http://1.bp.blogspot.com/--KRmeEA-BUE/Tla2763TRoI/AAAAAAAAABA/Hg-T6goeZ7A/s1600/saltostobillos.gif
  3. Fire Hydrant http://entrainement-sportif.fr/programme-musculation-sans-materiel-fesses-fire.gif
  4. DonkeyKicks http://media1.onsugar.com/files/2013/11/26/035/n/1922729/6b0fef282ccd0c21_donkey-kicks.jpg
  5. Comme donkey kicks mais avec la jambe tendue de bas en haut, quand la jambe revient vers le bas elle reste tendue, pas comme sur cette image. D'ailleurs ca me fait douter quant au bon mouvement à adopter :)  http://img.over-blog-kiwi.com/0/70/38/02/201310/ob_a019773c625539b87d473da4d0921835_donkey-kicks1.png
  6. Abduction jambe allongée tendue http://entrainement-sportif.fr/fesses-abduction-1.gif
  7. Comme l'exercice précédent mais debout http://i.skyrock.net/3730/88253730/pics/3164254258_1_2_3mlVoEbd.jpg

 

 

Programme abdos : 

  1.  Sur le dos, inspirer en gonflant le ventre puis expirer le plus lentement possible en contractant pendant 15-30secondes. Je fais cela 5-6 fois.
  2.  Sur le dos, les mains sur la nuque, lever la tête et les omoplates  http://www.kl7forme.com/images/meilleurs exercices abdominaux 1.jpg
  3.  Sur le dos, mains sur la nuque, lever la tête et les omoplates du coude droit vers le genou gauche http://www.conseilmuscu.com/wp-content/uploads/2011/07/crunchcroise.jpg
  4.  Crunch inversé http://www.exerciceabdo.fr/wp-content/uploads/2015/06/crunch-inversé.jpg sans les mollets à 90 degrés ils sont pliés.
  5.  Crunch inversé cette fois-ci avec les mollets à 90 degrés. 
  6.  Leg Walks : Sur le dos, mains sous les fesses, lever la jambe droite jusqu'à former un angle droit, la rabaisser puis répéter avec la jambe gauche. (D'ailleurs je viens de remarquer que je le faisais peut-être mal, ma jambe lors de l'angle droit n'était pas tendue, seule la cuisse formait l'angle droit)
  7.  Double leg lifts : Même exercice que le précédent mais avec les deux jambes à la fois (là aussi je le faisais mal je pense, jambes non tendues seule la cuisse faisait l'angle droit)
  8.  Double leg reverse crunches : Même exercice que le précédent mais cette fois ci, former un angle de 90 degrés avec les cuisses, et 90 degrés avec les mollets.
  9.  Ciseau vertical : http://thumbs.dreamstime.com/z/exercice-de-forme-physique-exercice-de-ciseaux-femelle-45721452.jpg

 

 

Je vous remercie d'avoir lu mon pavé et j'espère profiter de vos précieux conseils pour une novice en difficulté :)

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Salut, niveau fessier je peux pas t'aider, mais pour les abdos, les exos les plus efficaces pour ma part sont tout ce qui est relevé de jambe incliné sur le dos donc le double leg lift mais en remontant le bassin à 90° et le relevé de jambe suspendu, remonter tes jambes (raide si tu y arrives) à 90° tout en étant suspendu.

Quand tu fais ta séance d'abdo il faut pas oublier aussi les obliques qui sont pour moi important pour avoir un ventre esthétique. 6 exos si tu fais que les abdos sur ta journée c'est suffisant. En faisant 4-5 série de 10-15 rep

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Bonjour, 

 

Tout d'abord saches que ne bosser qu'une partie du corps est plutôt déconseillé. Cela engendre des déséquilibres sur le long terme.

 

Ensuite, le ventre plat c'est bien beau, mais suis-tu une diète convenable ?

il y a une heure, Claire68000 a dit :

L'accent est mis sur les profonds car j'ai lu quelque part que trop travailler les autres muscles augmentait le volume, donc j'ignore si actuellement c'est équilibré pour obtenir un ventre plat uniquement ou s'il faut davantage travailler les autres muscles

Travailler les muscles profonds est très important en effet ;) Le volume ? Ne t'inquiètes pas, tu ne peut l'obtenir quand travaillant avec des charges "lourdes". Au poids du corps tu développera d'avantage les contours.

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Salut,

 

Ca ne sert à rien de focaliser et matraquer les abdos et les fessiers.

 

Déjà si ce n'est parce que le ventre plat est une question de diète avant tout et de transverse, un muscle profond qui "gaine" les abdos. Les exos classiques d'abdos visent plutôt le grand droit, le muscle superficiel, celui qu'on voit quoi.

 

En parlant exos, contrairement à ce que tu crois (ce n'est pas un reproche :)), ton programme ne contient aucun exo pour les muscles profonds. Les muscles profonds se travaillent principalement avec le gainage comme la planche, le "superman", le hollow, etc... Le vacuum pour le transverse aussi.

 

De deux, un cucul qui est bombé ou plat peut aussi être un effet d'optique dû à une posture. On a tous plus ou moins la colonne en S. En d'autres termes, même si il y a des exos de corrections posturales, une personne aura toujours une prédisposition posturale et une "facilité" à avoir un effet cucul bombé avec un S "avantageux". Enfin si on peut dire ça... Avantageux pour faire ressortir le cucul parceque le reste, ce n'est que des inconvénients...

 

Et donc je finis sur les inconvénients... Si tu veux faire la plus grosse connerie de ta vie, continues comme ça. Et je dis ça sans exagérer. A travailler exclusivement certains groupes musculaires, tu vas déséquilibrer le corps à une vitesse grand V, tu vas avoir un cul et abdos super tonique, ce qui va obliger d'autres muscles à se "détendre" et ça va te créer un déséquilibre dans le bassin avec tout un tas de problémes qui en découlent : souci au dos, épaules et genoux principalement.

 

Tu ferais bien de faire un programme complet sur tout le corps et, à la limite, avec une petite emphase sur le cucul avec 1 ou 2 exos tel que le pont (vidéo ci-dessous).

 

Après ce n'est que mon avis... Mais je pense que le choix entre la santé et avoir un cul bombé comme Kardashian est vite fait :)

 

 

 

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Merci pour vos réponses rapides :)

 

@Kakoo : Je vais suivre ton conseil en ajoutant ces exercices, et merci pour le nombre de séries et répétitions exactes, j'avais un doute sur l'efficacité car je trouvais que ça faisait peu au départ, maintenant j'ai un repère :)

 

@Buzzm@ster : Tu me rassures en disant que l'on développe du volume qu'avec des charges lourdes, car c'est ce que je craignais énormément :P En fait j'étais en surpoids, j'ai perdu 17 kilos de façon plus ou moins instable (régime étrange, et jeun). Il me reste actuellement 4-5 kilos à perdre pour revenir à mon poids de départ (le plus fastidieux est passé :P ) et en fait je souhaite les perdre de façon plus saine en visant le long terme, la stabilité.

Je suis donc une sorte de "diète", un régime hypocalorique. Je ne connais pas les diètes habituelles et ce qui les constitue. Je fais : un repas par jour le midi après avoir fait le sport à jeun, avec de la viande blanche exclusivement, crudités, légumes, féculents, poisson, le menu dépend des jours. Le soir si j'ai faim je prends un fruit, je veille à ce que la quantité reste modérée car certains contiennent pas mal de sucre. Je varie les plaisirs sans manger gras et en mangeant à ma faim :) Quand je serai un peu plus équipée prochainement, je ferai 1Jour 2h de vélo, 1Jour musculation etc pour perdre le gras qui restera tout en raffermissant ce nouveau corps qui commence à ressembler à quelque chose de potable pour mon plus grand bonheur :P 

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il y a 29 minutes, paulfr a dit :

 

Tu ferais bien de faire un programme complet sur tout le corps et, à la limite, avec une petite emphase sur le cucul avec 1 ou 2 exos tel que le pont 

 

@paulfr Oui, tu as bien raison parce qu'après tu vas avoir un déséquilibre physique, comme être courbé en avant si tu fais les abdos sans jamais faire les lombaires

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Oué et ça m'horrifie à chaque fois que je vois quelqu'un courir après le beach-body ou le cul bombé. Je me dis qu'ils ne savent pas à quel point ils sont en train de se faire mal, ils s'en rendront compte plus tard quand ce sera trop tard, que des articulations auront déjà morflé, etc...

 

Après on ne peut pas trop leur en vouloir, il y a beaucoup de novices qui se laissent influencer par les magazines de merde, les starlettes genre Kardashian ou les "gourous youtubeurs" qui ne sont pas des vrais coachs, qui sont là que pour vendre des programmes de "super héros" et qui s'en foutent complétement de la santé des gens.

 

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