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Keke1364

PROGRAMME MUSCULATION ADOLESCENT DÉBUTANT

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Bonjour, j'ai 16 ans et je débute la musculation. Je fais 1m80 pour 65kg, je suis donc un peu mince oui.

Je voudrais vous demander précisément quels exercices faire, sachant que je comptais les faire tous les 2 jours, pour avoir du repos comme il le faut.
Je possède 2 haltères ainsi qu'une barre curl de 6kg à elle seule.
J'ai environ 30kg de poids en tout.
Je voudrais développer les pecs, abdos, épaules, bras, dos..
pas les jambes car je fais beaucoup de foot et de vélo et je les trouve déjà assez développées.

En espérant une réponse claire et précise, merci ?

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Salut à toi :)

Je te conseille de faire du Full Body pour débuter, ça va te permettre de bien apprendre à réalisé les mouvements et t'apprendre ça correctement contracté le muscle !

Je te conseil de réalisé également des exos au poids de corps ! 

Pour les exos que tu peux réalisé le mieux est de chercher par toi même !

Mdr la phrase typique, un conseil fais les jambes dès le départ !

 

 

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il y a 42 minutes, Keke1364 a dit :

Re, j'ai un programme (ci-joint) qui m'intéresse, mais je voudrais savoir quel poids mettre pour le developper-coucher, le curl, etc.. merci ?

Tu peux estimer ton 1RM (1 rep max) avec un calculateur. Tu en trouveras un sur le site EM.

Pour des séries de 10-12, je te conseillerais environ 60% de ton 1RM, puis ajuster si besoin.

 

Sinon, une présentation sur le forum détente est toujours appréciée. Merci.:)

 

Il y a 3 heures, adrit44 a dit :

Mdr la phrase typique, un conseil fais les jambes dès le départ !

C'est clair! C'est marrant d'ailleurs, les gars ont toujours assez de jambes, et les filles assez de haut du corps...

 

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