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Entraînements
Jour 2 et 4
Partie supérieure et inférieure du corps en 20 minutes
Fréquence : 4 jours par semaine (L-M-J-V)
Durée : 20 minutes
Ce programme vous propose un entraînement à la fois rapide et efficace combinant le conditionnement musculaire
et certains avantages cardiovasculaires. Effectuez cette routine lorsque vous n’avez que peu de temps ou que vous
souhaitez simplement changer par rapport à votre routine normale. Effectuez ce programme entraînement 2 jours,
repos 1 à 2 jours. Exécutez tous les exercices jusqu’à la quasi-défaillance, en arrêtant au moment votre technique
commence à se détériorer. Récupérez uniquement 20 à 30 secondes entre les séries. Alors que vous devenez plus
fort, augmentez le nombre de séries que vous effectuez. Bougez lentement à chaque répétition. Utilisez un rythme
qui vous permet d’arrêter le mouvement instantanément à tout moment de la répétition. Comptez trois secondes en
haut et trois secondes en bas.
Jour 1 et 3
Jour 2 et 4
Partie du Corps Exercice. Séries Réps
Dos Tirages inversés avec poignées 1-3 10-12
Tirages étroits avec poignées 1-3 10-12
Épaules Rameur deltoïde arrière croisé haut 1-3 10-12
Bras Flexion des avant-bras assis 1-3 10-12
Poussée triceps 1-3 10-12
Tronc Rotation du tronc 1-3 10-12
Demi-redressement assis en position
assise
1-3 10-12
Partie du Corps Exercice. Séries Réps
Buste Développé couché 1-3 12-15
Dos Tirages bras tendus 1-3 12-15
Épaules Rameur deltoïde arrière croisé haut 1-3 12-15
Bras Flexion des avant-bras assis 1-3 12-15
Extension des triceps 1-3 12-15
Partie du Corps Exercice. Séries Réps
Jambes Extension des jambes 1-3 12-15
Flexion de jambes 1-3 12-15
Extension hanche debout 1-3 12-15
Abduction de la hanche debout 1-3 10-15
Tronc Rotation du tronc 1-3 10-15
Demi-redressement assis en position
assise
1-3 10-12
Guide du propriétaire
44
44


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