{"id":2086,"date":"2017-09-12T14:12:08","date_gmt":"2017-09-12T13:12:08","guid":{"rendered":"https:\/\/www.bulk.com\/fr\/the-core-fr\/?p=2086"},"modified":"2023-01-19T15:56:42","modified_gmt":"2023-01-19T14:56:42","slug":"seance-dos-triceps-abdos","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/fr\/the-core-fr\/seance-dos-triceps-abdos\/","title":{"rendered":"Grosse S\u00e9ance: dos, \u00e9paules, abdos"},"content":{"rendered":"<h4><strong><u>Commentaire\u00a0:<\/u><\/strong><\/h4>\n<p>Cette s\u00e9ance DOS \/ TRICEPS \/ ABDOS 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. Mon 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 hydrater 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<h4><strong>PRE-WORK\u00a0:<\/strong><\/h4>\n<ul>\n<li>5g BCAA<\/li>\n<li>5g GLUTAMINE<\/li>\n<li>2g BETA ALANINE<\/li>\n<li>5g L CARNITINE<\/li>\n<li>5g NO<\/li>\n<\/ul>\n<h4><strong>POST-WORK:<\/strong><\/h4>\n<ul>\n<li>5g <a href=\"https:\/\/www.bulk.com\/fr\/bcaa-instantanes-en-poudre.html\" target=\"_blank\" rel=\"noopener noreferrer\">BCAA<\/a><\/li>\n<li>5g <a href=\"https:\/\/www.bulk.com\/fr\/l-glutamine-supplement-acides-amines.html\" target=\"_blank\" rel=\"noopener noreferrer\">GLUTAMINE<\/a><\/li>\n<li>2g <a href=\"https:\/\/www.bulk.com\/fr\/beta-alanine.html\" target=\"_blank\" rel=\"noopener noreferrer\">BETA ALANINE<\/a><\/li>\n<li>5g <a href=\"https:\/\/www.bulk.com\/fr\/acetyl-l-carnitine.html\" target=\"_blank\" rel=\"noopener noreferrer\">L CARNITINE<\/a><\/li>\n<li>5g\u00a0<a href=\"https:\/\/www.bulk.com\/fr\/formulation-complete-oxyde-nitrique-fr.html\" target=\"_blank\" rel=\"noopener noreferrer\">NO<\/a><\/li>\n<li>35g 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>5g de <a href=\"https:\/\/www.bulk.com\/fr\/nutrition-sportive\/creatine.html\" target=\"_blank\" rel=\"noopener noreferrer\">CREATINE<\/a><\/li>\n<\/ul>\n<p><strong><u>Training :<\/u><\/strong> <em>(Les charges sont en exemple et adaptables pour chaque personne)<\/em><\/p>\n<ol>\n<li>\n<h4><strong><u>SOULEVE DE TERRE \/ REST-TIME 2\u2019 \/ TST* 1010<\/u><\/strong><\/h4>\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 130kg<\/p>\n<p><strong>4<sup>\u00e8me<\/sup> s\u00e9rie\u00a0:<\/strong> 6 reps \u00e0 110kg<\/p>\n<p><strong>5<sup>\u00e8me<\/sup> s\u00e9rie\u00a0:<\/strong> 4 reps \u00e0 110kg<\/p>\n<p><strong>6<sup>\u00e8me<\/sup> s\u00e9rie\u00a0:<\/strong> s\u00e9rie d\u00e9gressive<\/p>\n<ul>\n<li>4 reps \u00e0 110kg<\/li>\n<li>8 reps \u00e0 80kg<\/li>\n<li>10 reps \u00e0 60kg<\/li>\n<\/ul>\n<ol start=\"2\">\n<li><strong><u>TRACTION\u00a0: 4X15 \/ 1\u201930 \/ TST 1010<\/u><\/strong><\/li>\n<li><strong><u>TIRAGE HORINZONTAL POITRINE\u00a0: 4X12 \/ 1\u201930 \/ TST 2020<\/u><\/strong><\/li>\n<li><strong><u>DEVELOPPE MILITAIRE\u00a0: 4X12 \/ 1\u201930 \/ TST 1010<\/u><\/strong><\/li>\n<li><strong><u>ELEVATION LATERALE ASSIS HALTERES\u00a0: 4X15 SUPERSET DEVELOPPE MACHINE\u00a0: 4X15 \/ 1\u2019 \/ TST 1010<\/u><\/strong><\/li>\n<li><strong><u>TIRAGE POULIE UNILATERALE : 4X15 SANS REPOS EN ALTERANANT<\/u><\/strong><\/li>\n<li><strong><u>CRUNCH \/ OBLIQUE MACHINE<\/u><\/strong><\/li>\n<\/ol>\n<p><strong><em>\u00a0<\/em><\/strong><\/p>\n<p><strong><em>*TST : temps sous tension<\/em><\/strong><\/p>\n<p><em>Par exemple si au SDT tu d\u00e9cides que ta phase excentrique sera lente, que la phase isom\u00e9trique 1 marque un temps d\u2019arr\u00eat, que la phase concentrique soit lente aussi et que tu ne t\u2019arr\u00eates pas lors de la phase isom\u00e9trique 2, ton codage pour cette s\u00e9rie sera : 3 2 2 0. En effet ta phase excentrique durera 3 secondes, la phase isom\u00e9trique 1 serait de 2 secondes, la phase concentrique durerait 2 sec et pas d\u2019arr\u00eat pour la phase isom\u00e9trique 2.<\/em><\/p>\n<h5><strong>Article de Yann Gondrand<\/strong><\/h5>\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\u00a0<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>\u00a0r\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 DOS \/ TRICEPS \/ ABDOS 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&#8230;<\/p>\n","protected":false},"author":37,"featured_media":2090,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1],"tags":[123,197,231,428],"class_list":["post-2086","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrainement","tag-abdos","tag-triceps","tag-training","tag-dos"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/2086","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=2086"}],"version-history":[{"count":14,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/2086\/revisions"}],"predecessor-version":[{"id":18412,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/2086\/revisions\/18412"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/media\/2090"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/media?parent=2086"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/categories?post=2086"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/tags?post=2086"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}