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The Turtle

Un bébé qui avance

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Coucou les gens :)

Voilà, je débute tout juste je viens de m'inscrire en salle là, je suis hyper motivé. J'ai fais beaucoup de sport au lycée, mais depuis j'ai pris vraiment cher... J'ai perdu notamment tout mon cardio. J'ai bien tenté, du Lafay puis du HIIT (cf Insanity), mais j'ai finis par abandonner comme un lâche... Là j'ai pris une salle, et j'espère que les vidéos youtube ET le fait que je dépense de l'argent seront une motivation suffisante pour moi.

Du coup moi, je suis plutôt rondouillard, et je suis d'une constitution solide. Je fais 1 mètre 84 pour 95(environs, je mettrais ça à jour demain, je m'achète une nouvelle balance) kilos. Mon but ? Être fort, pas forcément dessiné, mais avoir une présence, ce serait donc le volume qui m'intéresserait. Perdre du gras

Maintenant parlons vrai:
J'ai fais quelque recherche, et j'ai décidé de partir sur du Full Body training, au moins pour les 6 premiers mois. Je partirai donc sur ça comme programme, 3 fois par semaines :

Pour l'échauffement:
10 minutes de cardio, tapis roulant/vélo/rameur ?
Étirement

 Développé couché ou dips : 4*10 - 1 minute (repos entre séries)
Tractions ou Rowing barre : 4*10
Développé haltères : 3*12
Curl barre : 3*10
Barre front : 3*10
Squat ou Presse à cuisses : 4*15
Crunch au sol : 4*20
Mollets debout : 4*12


Etirement
Et là ma première question:
Pour les poids, je fais comment ? J'augmente jusqu'à ce que je puisse faire par exemple une série au développé couché de 10 et pas une plus ?
Pour les mouvements, je compte simplement regardé des vidéos/articles et je me corrigerai au fur et a mesure.

Voilà, le truc c'est que je me suis mis à la boxe aussi y a pas longtemps. Here is my second question.
Sachant que le niveau de l'entraînement est assez faible (il y a des enfants parmis nous), et malgré le fait que je n'ai aucun cardio, j'arrive à tenir plus ou moins.  
Puis-je en plus des trois scéances de muscu, faire deux heures sur deux jours, d'entraînement de boxe? Comment je le verrais si ça le fait pas ?
En gros ça serait Lundi: Full Body/ Mardi: Cardio/boxe /Mercredi: Full/ Jeudi: Cardio/boxe/ Vendredi: Full
Samedi & Dimanche: Repos (voir un peu de basket, mais juste des lancers de panier, un truc soft).


Pour l'alimentation, je pensais à ça :
Petit dej :
3 oeufs avec de l'huile d'Olive/ Pomme/ 2 blancs de poulets/ Une tranche de pain complet/ Yaourt au soja

Dej: 100g de riz/patte, 200g d'escalope/Viande de boeuf, Salade/légumes

Post training: 2 blancs de poulets, Banane/pomme

Dîner: 100g de riz/patte/ yaourt au soja/ 200 g d'escalope de dinde/ salade/légumes


N'y allez pas de mains mortes, et dites moi franchement ce que vous en pensez.
Ah et merci d'avoir pris le temps de me lire :)

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1: pour ta progression, commence avec une charge qui te permette de réaliser tes 10 reps tranquille et augmente légèrement dès que tu peux (ex: +2 kg DC / +4 kg Squat). C'est ce qui s'appelle une progression linéaire simple.

 

2:faut définir tes priorités. La fonte est elle un complément de la boxe, ou la boxe est elle un loisir "cardio" en plus de la fonte? Dans le premier cas, 2 Full Body/ semaine me semble plus approprié.

 

3: la diète? Pff, c'est compliqué de répondre, à tester (et puis tu recueilleras sûrement des avis plus éclairés que le mien).

 

4: Ton programme: bon choix d'exos, mais peut-être pas dans le bon ordre. Le Squat arrive trop loin. Pourrait être placé après DC / Rowings. Garde l'isolation en option pour la fin de séance.

Enfin, peut-être trop de volume pour commencer. Je ferais que 3 séries de travail après au moins 2 séries de chauffe progressives.

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D accord avec Fulbodius, mieux vaut commencer doucement et augmenter la charge de travail par la suite si tu peux /veux faire plus !!!

 

Pour l alimentation, je dirai qu il manque cruellement de lipides !!! N hésites pas à faire des collations avec des fruits secs genre cajou, noisette, amandes etc avec un fruit par exemple.

 

Il y a aussi l avocat, les poissons gras.

Varies parce que la a manger toujours du poulet et du riz tu vas te lasser, 

 

La diète, oui mais on peut largement se faire plaisir avec de bons aliments !!!

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Il y a 2 heures, Fulbodius a dit :

1: pour ta progression, commence avec une charge qui te permette de réaliser tes 10 reps tranquille et augmente légèrement dès que tu peux (ex: +2 kg DC / +4 kg Squat). C'est ce qui s'appelle une progression linéaire simple.

D'acc! Je vais faire ça

Citation

 

2:faut définir tes priorités. La fonte est elle un complément de la boxe, ou la boxe est elle un loisir "cardio" en plus de la fonte? Dans le premier cas, 2 Full Body/ semaine me semble plus approprié.

Là ma priorité est la fonte, la boxe est là simplement un loisir on peut dire ça, je veux juste acquérir les bases pour pouvoir s'il le faut, intervenir !

Citation

3: la diète? Pff, c'est compliqué de répondre, à tester (et puis tu recueilleras sûrement des avis plus éclairés que le mien).

Aight

Citation

 

4: Ton programme: bon choix d'exos, mais peut-être pas dans le bon ordre. Le Squat arrive trop loin. Pourrait être placé après DC / Rowings. Garde l'isolation en option pour la fin de séance.

Enfin, peut-être trop de volume pour commencer. Je ferais que 3 séries de travail après au moins 2 séries de chauffe progressives.

L'isolation ? C'est lesquels d'exos ceux là ? Finalement j'ai choisis ce programme là  qu'on m'a envoyé! Si vous deviez en choisir ce serait lequel (sachant qu'aujourd'hui c'était mon very first day quoi). Du coup, je devrais là aussi mettre le squat juste après les tractions ?

 

	Développé couché : 4*12 (4 séries de 12 répétitions) - Pectoraux, épaules, triceps.				
    Tractions (ou tirage devant) : 4*12 - Dorsaux, biceps.		
    Développé haltères : 4*12 - Epaules, triceps.		
    Squat barre nuque (ou presse à cuisses) : 4*12 - Cuisses, fessiers, lombaires.		
    Crunch au sol : 4*10 + Planche 3*1 minute - Abdominaux		
    Banc à lombaires 3*1 min - Lombaires 

 

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Les isolations c est les exo qui ne font travailler qu un seul muscle, comme les Curl biceps, ou extension triceps.

En général il faut les garder pour la fin de la séance et encore ils ne sont pas obligatoire, surtout en full body et encore plus surtout pour un débutant !!!

 

Le squat c est un exo polyarticulaire tout comme les tractions ou le dc qui demandent beaucoup d énergie, donc tu les places en premier 

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Bien sur tu peux manger du parmesan, il faut trouver le juste milieu entre ce faire plaisir et rester raisonnable, perso je mange du fromage 2 à 3 fois par semaine, je privilégie plutôt les fromages moins calorique !!

 

Il ne faut pas modifier te diète du tout au tout d un seul coup, vas y progressivement

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