{"id":2053,"date":"2017-08-10T12:18:01","date_gmt":"2017-08-10T11:18:01","guid":{"rendered":"https:\/\/www.bulk.com\/fr\/the-core-fr\/?p=2053"},"modified":"2024-11-15T16:36:59","modified_gmt":"2024-11-15T15:36:59","slug":"seance-pecs-biceps-abdos","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/fr\/the-core-fr\/seance-pecs-biceps-abdos\/","title":{"rendered":"S\u00e9ances pour : Pecs, biceps, abdos"},"content":{"rendered":"<h4><strong><u>Commentaire\u00a0:<\/u><\/strong><\/h4>\n<p>Cette s\u00e9ance est de niveau interm\u00e9diaire \/ confirm\u00e9.\u00a0 Il est important de fixer des charges permettant d\u2019effectuer le mouvement le plus proprement possible.\u00a0 Vous n\u2019avez aucun int\u00e9r\u00eat de continuer \u00e0 prendre des charges d\u00e9mesur\u00e9es si c\u2019est pour faire une moiti\u00e9 de mouvement ou d\u00e9naturer compl\u00e8tement la technique de base. Notre conseil de d\u00e9part est d\u2019effectuer une s\u00e9ance test pour v\u00e9rifier les charges, puis de le noter sur un carnet de musculation.<\/p>\n<p>La s\u00e9ance est intense et la congestion sera au rendez-vous. Pensez \u00e0 bien vous hydratez durant le training et commencez par 5-10 minutes d\u2019\u00e9chauffement \u00e0 l\u2019elliptique ou autre.<\/p>\n<h4><strong><u>Compl\u00e9mentation\u00a0:<\/u><\/strong><\/h4>\n<p><strong>PRE-WORK\u00a0:<\/strong><\/p>\n<ul>\n<li>5GR <a href=\"https:\/\/www.bulk.com\/fr\/bcaa-instantanes-en-poudre.html\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a><\/li>\n<li>5GR GLUTAMINE<\/li>\n<li>2GR <a href=\"https:\/\/www.bulk.com\/fr\/beta-alanine.html\" target=\"_blank\" rel=\"noopener noreferrer\">BETA ALANINE<\/a><\/li>\n<li>5GR <a href=\"https:\/\/www.bulk.com\/fr\/acetyl-l-carnitine.html\" target=\"_blank\" rel=\"noopener noreferrer\">L CARNITINE<\/a><\/li>\n<li>5GR NO<\/li>\n<\/ul>\n<p><strong>POST-WORK:<\/strong><\/p>\n<ul>\n<li>5GR BCAA<\/li>\n<li>5GR GLUTAMINE<\/li>\n<li>2GR BETA ALANINE<\/li>\n<li>5GR L CARNITINE<\/li>\n<li>5GR NO<\/li>\n<li>35GR de <a href=\"https:\/\/www.bulk.com\/fr\/isolat-90-de-lactoserum-pur.html\" target=\"_blank\" rel=\"noopener noreferrer\">WHEY ISOLAT<\/a><\/li>\n<li>5GR de <a href=\"https:\/\/www.bulk.com\/fr\/creatine-monohydrate.html\" target=\"_blank\" rel=\"noopener noreferrer\">CREATINE<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong><u>Training :<\/u><\/strong> <em>(Les charges sont en exemple et adaptable pour chaque personnes)<\/em><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<ol>\n<li>\n<h3><strong><u>DEVELOPP\u00c9 COUCH\u00c9 (rest-time 2 minutes)<\/u><\/strong><\/h3>\n<\/li>\n<\/ol>\n<p><strong>1\u00e8re <\/strong><strong>s\u00e9rie<\/strong> = s\u00e9rie g\u00e9ante:<\/p>\n<ul>\n<li>20 reps \u00e0 60kg<\/li>\n<li>15 reps \u00e0 70kg<\/li>\n<li>15 reps \u00e0 75kg<\/li>\n<li>6 reps \u00e0 90kg<\/li>\n<\/ul>\n<p><strong>2<sup>\u00e8me<\/sup> s\u00e9rie :<\/strong> 4 reps \u00e0 120kg<\/p>\n<p><strong>3<sup>\u00e8me<\/sup> s\u00e9rie :<\/strong> 4 reps \u00e0 125kg<\/p>\n<p><strong>4<sup>\u00e8me<\/sup> s\u00e9rie\u00a0:<\/strong> 6 reps \u00e0 100kg<\/p>\n<p><strong>5<sup>\u00e8me<\/sup> s\u00e9rie\u00a0:<\/strong> 4 reps \u00e0 100kg<\/p>\n<p><strong>6<sup>\u00e8me<\/sup> s\u00e9rie\u00a0:<\/strong> s\u00e9rie d\u00e9gressive<\/p>\n<ul>\n<li>4 reps \u00e0 100kg<\/li>\n<li>8 reps \u00e0 70kg<\/li>\n<li>10 reps \u00e0 50kg<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ol start=\"2\">\n<li>\n<h3><strong><u>ECART\u00c9 COUCH\u00c9 HALTERES EN BISETS AVEC POULIES EN VIS-A-VIS (PECS BAS)<\/u><\/strong><\/h3>\n<\/li>\n<\/ol>\n<p><strong>Rest-time\u00a0: 30 secondes<\/strong><\/p>\n<p><strong><u>Ecart\u00e9 couch\u00e9 halt\u00e8re\u00a0:<\/u><\/strong><\/p>\n<p><strong>1<sup>\u00e8re<\/sup> s\u00e9rie\u00a0:\u00a0<\/strong>20 reps \u00e0 16kg par halt\u00e8res<\/p>\n<p><strong>2<sup>\u00e8me<\/sup> s\u00e9rie\u00a0: <\/strong>15 reps \u00e0 18kg<\/p>\n<p><strong>3<sup>\u00e8me<\/sup> s\u00e9rie\u00a0: <\/strong>6 reps \u00e0 20kg<\/p>\n<p>&nbsp;<\/p>\n<p><strong>BISETS<\/strong><\/p>\n<p><strong><u>Poulies vis-\u00e0-vis (pecs bas)\u00a0:<\/u><\/strong><\/p>\n<p><strong>3 s\u00e9ries d\u00e9gressives jusqu\u2019\u00e0 l\u2019\u00e9chec en <\/strong>80kg \u2013 60kg \u2013 40kg<\/p>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li><strong><u>TRACTIONS PRISE SUPINATION : 3X20 REPS AU POIDS DE CORPS \/ 2\u2019<\/u><\/strong><\/li>\n<\/ol>\n<p><strong>\u00a0<\/strong><\/p>\n<ol start=\"4\">\n<li><strong><u>CURL HALTERES INCLIN\u00c9 : 4X15 \u00e0 18KG \/ 2\u2019<\/u><\/strong><\/li>\n<\/ol>\n<p><strong>\u00a0<\/strong><\/p>\n<ol start=\"5\">\n<li><strong><u>CURL AU PUPITRE : 4X10 \u00e0 20 KG \/ 2\u2019<\/u><\/strong><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<ol start=\"6\">\n<li><strong><u>GAINAGE 4X5 MINUTES \/ 30 SECS REST TIME<\/u><\/strong><\/li>\n<\/ol>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/08\/seance-PECS-BRAS-ABDOS.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-2054\" src=\"\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/08\/seance-PECS-BRAS-ABDOS-975x1024.jpg\" alt=\"\" width=\"975\" height=\"1024\" srcset=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/08\/seance-PECS-BRAS-ABDOS-975x1024.jpg 975w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/08\/seance-PECS-BRAS-ABDOS-338x355.jpg 338w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/08\/seance-PECS-BRAS-ABDOS-642x674.jpg 642w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/08\/seance-PECS-BRAS-ABDOS-768x807.jpg 768w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/08\/seance-PECS-BRAS-ABDOS-1462x1536.jpg 1462w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/08\/seance-PECS-BRAS-ABDOS-286x300.jpg 286w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/08\/seance-PECS-BRAS-ABDOS-300x315.jpg 300w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/08\/seance-PECS-BRAS-ABDOS.jpg 1839w\" sizes=\"auto, (max-width: 975px) 100vw, 975px\" \/><\/a><\/p>\n<p><strong>Article de Yann Gondrand<\/strong><\/p>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/02\/Yann_Gondrand.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-1884 size-medium\" src=\"\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/02\/Yann_Gondrand-300x200.jpg\" alt=\"Yann_Gondrand\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/02\/Yann_Gondrand-300x200.jpg 300w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/02\/Yann_Gondrand-533x355.jpg 533w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2017\/02\/Yann_Gondrand.jpg 720w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<p>Passionn\u00e9 et pratiquant de musculation depuis plus de 10 ans, j\u2019ai pratiqu\u00e9 de nombreux sports depuis mon plus jeune \u00e2ge (karat\u00e9, football, tennis, natation, VTT), mais le sport qui m\u2019anime aujourd\u2019hui et qui a chang\u00e9 ma vie de mani\u00e8re significative est la musculation, le bodybuilding. J\u2019ai donc d\u00e9cid\u00e9 de faire de ma passion un m\u00e9tier et passer mon\u00a0BP JEPS AGFF. Au fil des ann\u00e9es, j\u2019ai pu acqu\u00e9rir des bases solides en ce qui concerne le travail intensif sur plateau et la nutrition.<\/p>\n<p>Ma citation favorite est <em>\u00ab Tu as un r\u00eave, tu dois le prot\u00e9ger. Ceux qui en sont incapables te diront que tu en es incapable. Si tu veux quelque chose, bats-toi, point final\u00a0\u00bb (Will Smith \u2013 Pursuit of happiness). Elle<\/em> r\u00e9sonne en moi comme une \u00e9vidence. Ce sport demande une force de caract\u00e8re pour progresser et continuer \u00e0 avancer.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Commentaire\u00a0: Cette s\u00e9ance est de niveau interm\u00e9diaire \/ confirm\u00e9.\u00a0 Il est important de fixer des charges permettant d\u2019effectuer le mouvement le plus proprement possible.\u00a0 Vous n\u2019avez aucun int\u00e9r\u00eat de continuer&#8230;<\/p>\n","protected":false},"author":37,"featured_media":2056,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1],"tags":[48,231,255,424],"class_list":["post-2053","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrainement","tag-entrainement","tag-training","tag-bras","tag-pecs"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/2053","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/comments?post=2053"}],"version-history":[{"count":13,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/2053\/revisions"}],"predecessor-version":[{"id":18513,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/2053\/revisions\/18513"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/media\/2056"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/media?parent=2053"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/categories?post=2053"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/tags?post=2053"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}