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Technique pour optimiser sa sceance ?

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Bonjour, 

 

je suis débutant en musculation et je me suis élaboré un programme avec ce que j'ai à ma disposition, à savoir des haltères et une machine de musculation multi-fonction ( HG 90 de Domyos ), afin de travailler tous les muscles qui m'intéressent en 1 seance. 

 

Le voici, dans l'ordre : 1) Fentes avant alternées aux haltères/presse à cuisse 

.                                    2) tirage poitrine poulie haute 

.                                    3) butterfly

.                                    4) élévations latérales aux haltères 

                                     5)  flexion des Avants bras ( alternées ? ) aux haltères, mains en supination 

                                     6) triceps à la poulie haute,mains en pronation 

.                                    7) abdos ( 3*20 crunch + 3*20 relève de bassin+ 3*45 gainage le tout avec 15 sec de récupération entre les séries ) 

 

le le tout avec des séries du style 4*12 et 1min de recup entre chaques

 

Seulement, j'ai encore quelques doutes en ce qui concerne le programme en lui même et la manière de le mettre en application. 

'Ce programme vous semble t'il "bien" ? 

Le choix des exercices pour les abdos permettent-ils de développer harmonieusement et de façon complète le grand droit ? 

Enfin, cela me semblant long ( bcp d'exercices ), je me demandais s'il ne serait pas possible de travailler non stop, en alternant les muscles  ( de manière antagonique dans la mesure du possible  ) de façon à ce que l'un travail pendant que l'autre se "repose" 

Qu'en pensez vous ? 

 

Merci d'avance 

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Salut à toi 

 

Tout d'abord, il faut savoir que lorsque l'on est est débutant, on a tendance à être un peu perdu !

Selon ton emploi du temps, tu as plusieurs façons de t'entraîner :

Full-body / Split / Half-body

 

1- Ton Programme n'est pas très bien construit puisque tu n'effectues pas de mouvement polyarticulaire (Développé couché / Squat / ...)

2- Je t'invite à te rendre sur https://www.espace-musculation.com/programmes/ , tu y trouveras des exercices adaptés à chaque groupe musculaire ainsi que leurs répartitions au cours d'une séance.

3- Les abdominaux sont assez complexes à réaliser puisqu'ils demandent préalablement une contraction volontaire. Les exercices effectués vont effectivement permettre de renforcer le grand droit. Attention à ne pas négliger les obliques et ceux du bas qui eux aussi sont très importants pour obtenir une bonne sangle abdominale !! 

4- La musculation est complémentaire à l'alimentation, c'est-à-dire que si tu veux avoir de meilleurs résultats, il faudra avoir une alimentation plus saine ! ??

structures-1.gif

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