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Levils

Musculation pour ado

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Bonjour a touces

 

J'ai 15 ans je fait 1m74 pour 60 kilos et je suis encore gras (petit ventre)

 

Mon programme de musculation est

 

Fentes haltère X20 en superset avec soulevé de terre au haltère X10 4séries avec 1min de récupes

 

Dévellopé couché aux haltère X12 en superset avec Rowing haltère X12 4séries avec 1min de récupes

 

Dévellopé épaules X12 en superset avec gainage 30sec puis j'augmente de 5sec a chaque séries et je fais 4 série

 

curl X12 en superset avec un exercice de triceps X12 3séries

 

Ma semaine se déroulera comme sa

Lundi muscul

Mardi fracitioné

Mercredi basket

Jeudi Muscul

Vendredi basket

Samedi si j'ai pas match basket

Dimanche Joging et basket

 

Tout vos conseil nutrition sont le bienvenus et exusé moi pour les fautes d'orthographe

 

Merci d'avoir pris le temps de lire:)

 

 

 

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Salut !

 

Vu ta fréquence de séances de musculation dans la semaine, je te conseil plus de partir sur un full-body, plus recherché que se que tu as déjà en arrêtant les supers-sets, car tu fais déjà du cardio avec le basket, et que le full-body est également une solution pour ceux qui n'ont pas beaucoup de temps à consacré à la musculation.

De nombreux programmes existes, inspire t'en !

 

Concernant la nutrition, (C'est certainement de la que vient ton "petit ventre") je ne pense pas que tu fasses de la compétition d'haltérophilie, donc contente toi de manger sainement et équilibré, et en essayant d'avoir le même apport calorique journalier que tes dépenses caloriques journalières. (Sauf si tu es en prise de masse, augmente ton apport calorique, pas tes dépenses)

 

 

En espérant t'avoir aider ! :bye:Bon courage !:strong2:

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