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AFFERMISSEMENT
Segment Echauffement Répétition des segments de programme Récupération
Sec 60 60 60 60 30 60 90 60 90 45 60 45 90 90 30 30 60 60 60 60
Niveau 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
1 1 1 1 2 2 2 2 1 2 2 1 2 2 1 2 2 2 1 1 1
2 1 1 1 2 3 2 3 2 2 3 2 2 3 2 2 3 2 1 1 1
3 1 1 1 2 4 3 4 2 3 4 2 3 4 2 3 4 2 1 1 1
4 1 1 1 2 5 4 5 3 4 5 3 4 5 3 4 5 2 1 1 1
5 1 2 2 2 5 5 5 4 5 5 4 5 5 4 5 5 2 2 2 1
6 1 2 2 3 6 5 6 5 5 6 5 5 6 5 5 6 3 2 2 1
7 1 2 2 3 7 6 7 5 6 7 5 6 7 5 6 7 3 2 2 1
8 1 1 1 2 9 8 9 8 8 9 8 8 9 8 8 9 2 1 1 1
9 2 2 2 3 11 10 11 9 10 11 9 10 11 9 10 11 2 1 1 1
10 2 3 4 5 12 12 12 11 12 12 11 12 12 11 12 12 3 2 2 1
ENDURANCE
Segment Echauffement Répétition des segments de programme de 60 sec Récupération
Niveau 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
1 1 2 2 3 3 3 4 4 5 5 5 5 4 4 3 3 3 2 3 1
2 1 2 2 3 4 4 5 5 6 6 6 6 5 5 4 4 3 2 2 1
3 1 2 2 4 5 5 6 6 7 7 7 7 6 6 5 5 4 2 2 1
4 1 2 2 5 6 6 7 7 8 8 8 8 7 7 6 6 5 2 2 1
5 2 3 5 6 7 7 8 8 9 9 9 9 8 8 7 7 6 5 3 2
6 2 3 5 7 8 8 9 9 10 10 10 10 9 9 8 8 7 5 3 2
7 2 3 5 8 9 9 10 10 11 11 11 11 10 10 9 9 8 5 3 2
8 2 3 5 9 10 10 11 11 12 12 12 12 11 11 10 10 9 5 3 2
9 3 4 5 10 11 11 12 12 13 13 13 13 12 12 11 11 10 5 4 3
10 3 4 8 11 12 12 13 13 14 14 14 14 13 13 12 12 11 8 4 3
11 3 6 10 12 13 13 14 14 15 15 15 15 14 14 13 13 12 10 6 3
12 3 6 10 13 14 14 15 15 16 16 16 16 15 15 14 14 13 10 6 3
13 5 9 13 14 15 15 16 16 17 17 17 17 16 16 15 15 14 13 9 5
14 5 9 13 15 16 16 17 17 18 18 18 18 17 17 16 16 15 13 9 5
15 5 9 13 16 17 17 18 18 19 19 19 19 18 18 17 17 16 13 9 5
16 5 9 13 17 18 18 19 19 20 20 20 20 19 19 18 18 17 13 9 5
LES PROGRAMMES
PERTE DE POIDS
ENDURANCE / CARDIO BURN : Il s’agit du
programme idéal pour perdre du poids car il alterne
les résistances fortes et faibles tout en restant dans
la zone d’élimination des graisses. Les segments se
répètent toutes les 60 secondes.
RAFFERMISSEMENT / MUSCLE TONER : Avec une
augmentation lente mais constante de la résistance,
vous faites travailler les muscles tout en restant dans
la zone d’élimination des graisses. Les segments
se répètent toutes les 30 secondes. Entraînement
possible avec 10 niveaux de difficulté.
AFFERMISSEMENT / STRENGTH BUILDER :
Les segments varient de 30 à 90 secondes dans le
but d’affermir les muscles et d’augmenter votre
endurance. Entraînement possible avec 10 niveaux
de difficulté.
RAFFERMISSEMENT
Segment Echauffement Répétition des segments de programme Récupération
Sec 60 60 60 60 30 30 30 30 30 30 30 30 30 30 30 30 60 60 60 60
Niveau 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
1 1 1 1 2 2 2 3 3 2 2 3 3 2 2 3 3 2 1 1 1
2 1 1 2 3 2 3 3 4 2 3 3 4 2 3 3 4 3 2 1 1
3 1 2 2 3 3 3 4 4 3 3 4 4 3 3 4 4 3 2 2 1
4 2 2 2 3 3 4 4 5 3 4 4 5 3 4 4 5 3 2 2 2
5 3 3 3 3 4 4 5 5 4 4 5 5 4 4 5 5 3 3 3 3
6 3 3 3 4 4 5 5 6 4 5 5 6 4 5 5 6 4 3 3 3
7 4 4 4 4 6 6 7 7 6 6 7 7 6 6 7 7 4 4 4 4
8 4 4 4 5 7 7 8 8 7 7 8 8 7 7 8 8 5 4 4 4
9 4 4 5 5 8 8 9 10 8 8 9 11 8 8 11 11 5 5 4 4
10 4 5 5 6 9 11 11 11 9 9 12 12 9 9 13 13 6 5 5 4
28


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