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Antho

Aides pour programme sportif

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Bonjour, je me présente je suis nouveau sur ce site je m'appelle Anthony :icon_e_biggrin:.

 

Voilà je suis un ancien joueur de badminton niveau européen et j'ai arrêté la compétition il y a 3 ans. Je ne suis pas épais je pèse 64kg, j'ai un ventre plat et un régime de vie plutôt sain avec une alimentation équilibrée et une consommation d'eau de l'ordre de 2 litres/jour pour le ventre plat :).

 

Aujourd'hui j'ai pour objectifs de reprendre le badminton de manière très poussée à la rentrée (travailler la tonicité et le souffle-cardio) et par la même occasion me sentir mieux dans mon corps en me musclant notamment les bras, les pecs et surtout les abdos mdr. Je ne sais pas vraiment si j'ai été clair mais en tout cas ce qui est sur c'est que je suis très motivé.

 

Pour cela, j'aimerais me mettre en place un programme-calendrier sportif avec différentes activités adaptées à ce que j'ai expliqué précédemment en fonction des jours de la semaine. Mon objectif étant de commencer début mai et d'être au point pour le sport et d'avoir un corps plus sculpté en    septembre. Je me permet donc de vous contacter afin de savoir ce que vous pensez de tout ça et de voir si quelqu'un serait capable de m'aider à instaurer une sorte de calendrier sportif pour atteindre mes objectifs. Je ne suis pas un bourrin qui demande à tout changer en 2 semaines. Je préfère faire les choses biens et simplement sans finir totalement crevé. Voilà, un programme simple avec des activités adaptés en fonction des jours de travail et de récupération.

 

Je vous remercie d'avance d'avoir lu ce texte un peu long et je confirme que ce site est plutôt pas mal :clap:.

 

PS: Je ne sais pas trop si c'est utile de le mentionner mais j'ai un rythme cardiaque qui est assez faible par rapport à la moyenne qui est du à mon anciennes pratique du badminton européen.

 

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Salut et bienvenue,

je pense tout d'abord que @kawa sera l'un des membres les plus à l'aise pour te conseiller.

Ensuite tu dis vouloir travailler le haut du corps pour être plus sculpté, mais n'oublie pas les jambes, tu dois les travailler aussi si tu ne veux pas de problèmes. 

Ensuite il nous faudrait plus de détails, sur ton équipement, ton expérience dans la muscu... Même si à ta place je pense que je mettrais plus l'accent sur le poids du corps, tu prendras moins de masse mais tu peux travailler plus en explosivité, par rapport au bad je pense que c'est mieux. 

Tu peux te faire des circuits trainings au poids du corps en enchaînant plusieurs exercices sous forme de rounds, ça te fera un travail cardio. Tu auras un physique plus athlétique et plus mince qu'en musculation, mais tu pourras te mouvoir plus facilement dans ton sport. 

D'ailleurs combien de fois par semaine compte tu t'entraîner ? 

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Merci pour vos réponses.

 

Le badminton c'est 2 à 3 fois par semaines et j'aimerais travailler le reste presque tous les jours mais que tout soit bien réparti de manière à ne pas avoir les mêmes exercices 2 jours d'affilé. Je n'ai pas d'expérience dans la musculation. Je travaillais autrefois beaucoup le gainage et les abdos. Niveau équipement j'ai très peu de choses juste un tapis de sol pour gainage et abdos, un vélo d'appartement, une corde a sauter et 2 altères de 8kg chacune.

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Salut, un badiste, cool !!

Je n est pas ton niveau mais je me débrouille pas trop mal, je fais aussi du bad et j intégre la musculation en complément, je vais essayer de t aiguiller.

 

Tu dis avoir un niveau européen, ça implique déjà une grosse condition physique !!!

 

Les jambes faut surtout pas les oublier, surtout en bad ou il faut à la fois être explosif et endurant.

 

Je vais te mettre un peu mon emploi du temps niveau bad et muscu, tu me diras ce que tu en penses...

 

2/3 entraînements de bad par semaine avec les tournois les week-ends ( Pas tout le temps non plus hein) 

Généralement le mardi et vendredi, voir mercredi des fois.

 

Musculation, 3/4 entraînements par semaine, en ce moment je fit du full body, donc je travaille tous les muscles à chaque fois.

Si tu n as jamais fait de musculation, je pense que le pdc sera très bien pour commencer, n hésites pas non plus à travailler sous forme de circuits et d y intégrer de la corde à sautée, ça m à énormement aidé.

 

Fait aussi du fractionné court, genre tabata ou du 10/10 etc...

 

Pour les exo, regarde sur le site y a pleins d info, construit toi un programme à base de squat, tractions, pompes, dips etc...

Ça sera très bien pour démarrer et si j ai bien compris tu n as pas trop de matos !!!

 

Faut que je le recherche mais j avais fait un programme estivale il y a quelques temps qui m avait fait démarré la saison bien en forme 

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Merci beaucoup Kawa pour ta réponse.

 

Oui niveau européen ça me permet aujourd'hui d'avoir un très bon souffle et une très bonne gestion des efforts et accélérations sur courte durée.

 

J'ai pas mal réfléchi cet après-midi et je me suis fait une esquisse de programme (sachant que je bosse en journée). Dis moi ce que tu en penses si tu veux bien sûr:

 

Lundi:

- Footing de 40 minutes le matin

- Travail des abdominaux le matin

- Gainage le matin

- 2h de badminton le soir

 

Mardi:

- Corde a sauter le matin

- Travail des pectoraux (pompes) le matin

- Traction le matin

- Travail des biceps

 

Mercredi:

- Fractionnés et footing de 40 minutes le matin

- Travail des abdominaux le matin

- Gainage le matin

- 2h de badminton le soir

 

Jeudi:

- Corde à sauter le matin

- Travail des Pectoraux (pompes) le matin

- Traction le matin

- Travail des biceps

 

Vendredi:

- Fractionnés et footing de 40 minutes le matin

- Travail des abdominaux le matin

- Gainage le matin

- Travail des biceps le matin

 

Samedi:

- Badminton le matin

 

Dimanche:

-Repos

 

 

Voilà bon c'est une esquisse après j'aimerais bien avoir votre avis. Pour les        exercices abdos, pectoraux et biceps je compte suivre les exercices du site. Pour la corde a sauter je ne me rend pas vraiment compte du nombre de saut à faire par

série et du nombre de répétitions.

 

Après le principal pour moi étant les bras, les abdos et le cardio (réflexes et résistance). Sachant que je compte commencer le lundi 2 mai normalement et faire ça pendant 3 4 mois.

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En partant de cette base je modifierai quelques trucs.

 

Lundi 

Footing 

Gainage, gainage dynamique essentiellement 

L fly

Étirements / streching 

Bad

 

Mardi

Circuit de 30 mn ou tu enchaines 3/4 exo sans repos, puis tu prend 2/3 min de pause et tu recommences, tout ça sur 30 mn exemple 

   1 mn corde à sautée 

   10 tractions 

   10 pompes/ Dips 

   15 squat sautés ou pistols... 

 

Mercredi

Repos ou Recup active genre vélo, natation footing tranquille 

Étirements / streching 

Bad

 

Jeudi

Idem que mardi

Circuit avec corde à sautée mais tu change les exo, les prises etc...

 

Vendredi 

Repos ou Recup active 

Gainage....

L fly 

Étirements / streching 

 

Samedi

Bad

 

 

Voilà, inclues les jambes c est très important, tu as pleins d exo, squat, fentes, montée sur banc, squat jump etc...

Tu peux aussi inclure un exo pour les épaules, comme les pompes indiennes, handstand push up si tu y arrives etc...

 

Pour les biceps, pas la peine de les travailler en te focalisant dessous, tu les travail déjà pas mal avec les tractions et les pompes/ Dips, pour le bad c est emplement suffisant.

 

Pense à prendre vraiment 1/2 jour de repos dans la semaine c est aussi important que les entraînements.

 

Pense aussi à renforcer les épaules, avec le bad elles souffrent, inclues par exemple le L Fly avec un élastique Comme exo avec le gainage.

 

Pense à t étirer aussi 2/3 fois la semaine avec assouplissement, surtout pour ton dos, avec le bad il morfle vraiment

 

Ya pleins de circuits différents à faire, très bien pour la condition physique et le renforcement musculaire !!!

J essaierai de te retrouver un lien !!

 

Voilà mon avis, pour un début ça devrait déjà être pas mal !!

 

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Ah d'accord oui bien sûr je comprends. Donc voilà dîtes moi ce que vous en pensez:

 

LUNDI

- Footing – 40 minutes

- Abdominaux – Programme de 8 minutes sur YouTube

- Gainage – 4 répétitions avec 30 secondes entre chacune

- Vélo – 40 minutes de vélo d'appartement

- Badminton

 

MARDI

- Corde à sauter – 4 répétitions de une minute avec                 30 secondes entre chacune

- Pompes – 4 répétitions de 20 avec 30 secondes                      entre chacune

- Tractions – 3 répétitions de 15 avec une minute             entre chacune

- Biceps – 4 fois exercice curl (sur le site) avec une minute entre chaque répétition

 

MERCREDI

- Footing – 40 minutes + séries de fractionnés

- Abdominaux – Programme de 8 minutes sur YouTube

- Gainage – 4 répétitions avec 30 secondes entre chacune

- Squats – Série de 15

- Badminton le soir

 

JEUDI

- Corde à sauter – 4 répétitions de une minute avec                 30 secondes entre chacune

- Pompes – 4 répétitions de 20 avec 30 secondes                      entre chacune

- Tractions – 3 répétitions de 15 avec une minute             entre chacune

- Biceps – 4 fois exercice curl (sur le site) avec une minute entre chaque répétition

- Vélo – 40 minutes de vélo d'appartement

 

VENDREDI

- Footing – 40 minutes + séries de fractionnés

- Abdominaux – Programme de 8 minutes sur YouTube

- Gainage – 4 répétitions avec 30 secondes entre chacune

- Squats – Série de 15

 

SAMEDI

- Badminton le matin

 

DIMANCHE

- Repos 

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T as pas vraiment pris en compte tout ce que je t ai conseillé.

Vire les curls, c est totalement inutile pour le bad, remplaces plutôt par des exo de pronation et supination de l avant bras, ça sera beaucoup plus utile pour le bad.

 

Fait les squats avec les autres exos de musculation, ça sera contre productif d en faire les jours de bad, pour avoir fait des bons training muscu les jours d entraînement de bad je peux te dire que t as pas de jus le soir !!!

 

 

Je ne vois pas non plus l intérêt de faire du vélo d appartement après avoir fait ton footing 

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D'accord Kawa merci pour ton aide en tout cas. J'ai quelques questions avant de terminer mon programme:

 

- Les exercices de pronation et supination de l'avant-bras doivent être effectués par séries de combien car je ne me rend pas vraiment compte de la difficulté?

 

- Combien de séries en général pour les squats?

 

- Il faut respecter des pauses précises entre chaque exercices?

Par exemple pour le mardi avec le programme corde à sauter - pompes - tractions - biceps - travail des avant-bras. Je dois respecter un temps précis entre chacun?

 

Merci :)

 

 

 

 

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The second method is to download and install the M88 app. This way, you do not need to search for new links. The third method is to use software to change your IP address. When the access link is blocked, you just need to install software that changes your IP address and log in. Conclusion By considering the above objective evaluation, it can be confirmed that M88 is indeed one of the top choices when participating in sports betting and online card games. If you want to enjoy online betting games, the best way is to try M88 to experience it for yourself!
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