{"id":3042,"date":"2018-06-28T09:21:48","date_gmt":"2018-06-28T08:21:48","guid":{"rendered":"https:\/\/www.bulk.com\/fr\/the-core-fr\/?p=3042"},"modified":"2019-03-20T17:33:12","modified_gmt":"2019-03-20T16:33:12","slug":"programme-summer","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/fr\/the-core-fr\/programme-summer\/","title":{"rendered":"Semaine 1 : Programme summer \u2013 Muscu et perte de poids : D\u00e9butant"},"content":{"rendered":"<h4><\/h4>\n<h4 style=\"text-align: center\"><\/h4>\n<h1 style=\"text-align: center\">Full body Programme summer \u2013 Musculation et perte de poids :<\/h1>\n<p>&nbsp;<\/p>\n<h3><\/h3>\n<h3 style=\"text-align: left\">\u2022 Lundi : Haut du corps<\/h3>\n<h3 style=\"text-align: left\">\u2022 Mercredi : Bas du corps<\/h3>\n<h3 style=\"text-align: left\">\u2022 Vendredi : Full body<\/h3>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-324.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3066\" src=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-324-300x200.jpg\" alt=\"\" width=\"504\" height=\"335\" srcset=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-324-300x200.jpg 300w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-324-533x355.jpg 533w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-324-1010x674.jpg 1010w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-324-1536x1025.jpg 1536w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-324-2048x1367.jpg 2048w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-324-1024x683.jpg 1024w\" sizes=\"auto, (max-width: 504px) 100vw, 504px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>1. Lundi : Haut du corps &#8211; 30\/35 min<\/strong><\/h2>\n<h4>Exercice num\u00e9ro 1 : Push ups Pompes<\/h4>\n<ul>\n<li>Faire 3 s\u00e9ries : 3 x 10 pompes<\/li>\n<li>2 minutes de repos<\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 2 : Dips sur banc\/canap\u00e9\/chaise<\/h4>\n<ul>\n<li>4 s\u00e9ries, 30 r\u00e9p\u00e9titions<\/li>\n<li>2 minutes de repos<\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 3 : Les ciseaux (Relever une jambe puis l\u2019autre sans toucher le sol)<\/h4>\n<ul>\n<li>5 s\u00e9ries de 30 secondes<\/li>\n<li>2 minutes de repos<\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 4 : Gainage (la planche de face, c\u00f4t\u00e9 gauche, c\u00f4t\u00e9 droit)<\/h4>\n<ul>\n<li>2 s\u00e9ries de chaque, 30 secondes<\/li>\n<li>2 minutes de repos<\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 5 : Abdominaux classique (sur le dos, pieds au sol, relever le buste les mains sur le c\u00f4t\u00e9 de la t\u00eate) NE PAS TIRER LA NUQUE<\/h4>\n<ul>\n<li>3 s\u00e9ries, 30 remonter<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-359-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3067\" src=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-359-2-300x200.jpg\" alt=\"\" width=\"504\" height=\"337\" srcset=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-359-2-300x200.jpg 300w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-359-2-533x355.jpg 533w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-359-2-1010x674.jpg 1010w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-359-2-768x513.jpg 768w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-359-2-1536x1025.jpg 1536w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-359-2-2048x1367.jpg 2048w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-359-2-1024x683.jpg 1024w\" sizes=\"auto, (max-width: 504px) 100vw, 504px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u2022 Mercredi : Bas du corps &#8211; 30\/35 min<\/strong><\/h2>\n<h4>Exercice num\u00e9ro 1 : Squats \u2013 jambes \u00e9cart\u00e9es align\u00e9es avec les \u00e9paules<\/h4>\n<ul>\n<li>4 s\u00e9ries, 20 squats<\/li>\n<li><em>2 minutes de repos<\/em><\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 2 : Squats saut\u00e9s &#8211; en remontant, donner une impulsion pour d\u00e9coller<\/h4>\n<ul>\n<li>4 s\u00e9ries, 10 squats<\/li>\n<li><em>2 minutes de repos<\/em><\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 3 : Fentes avant<\/h4>\n<ul>\n<li>\u00a03 s\u00e9ries, 30 fentes<\/li>\n<li><em>2 minutes de repos<\/em><\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 4 : Fentes c\u00f4t\u00e9<\/h4>\n<ul>\n<li>3 s\u00e9ries, 10 r\u00e9p\u00e9titions de chaque cot\u00e9<\/li>\n<li><em>2 minutes de repos<\/em><\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 5 : La chaise contre un mur<\/h4>\n<ul>\n<li>3 s\u00e9ries, 20 secondes<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-679-2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-3068\" src=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-679-2-300x200.jpg\" alt=\"\" width=\"513\" height=\"342\" srcset=\"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-679-2-300x200.jpg 300w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-679-2-533x355.jpg 533w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-679-2-1010x674.jpg 1010w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-679-2-768x513.jpg 768w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-679-2-1536x1025.jpg 1536w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-679-2-2048x1367.jpg 2048w, https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-content\/uploads\/sites\/4\/2018\/06\/BulkPowders_Aug17-679-2-1024x683.jpg 1024w\" sizes=\"auto, (max-width: 513px) 100vw, 513px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u2022 Vendredi : Full body &#8211; 30\/35 min<\/strong><\/h2>\n<h4>Exercice num\u00e9ro 1 : Dips sur banc\/canap\u00e9\/chaise<\/h4>\n<ul>\n<li>4 s\u00e9ries, 30 r\u00e9p\u00e9titions<\/li>\n<li>2 minutes de repos<\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 2 : Squats \u2013 jambes \u00e9cart\u00e9es align\u00e9es avec les \u00e9paules<\/h4>\n<ul>\n<li>4 s\u00e9ries, 20 squats<\/li>\n<li>2 minutes de repos<\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 3 : Extension Mollet \u2013 Tenez vous sur le bord d\u2019une marche d\u2019escalier, ou autre partie sur\u00e9lev\u00e9e, levez le talon jusqu\u2019\u00e0 vous tenir sur la pointe des pieds<\/h4>\n<ul>\n<li>4 s\u00e9ries, 15 r\u00e9p\u00e9titions<\/li>\n<li>2 minutes de repos<\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 4 : Gainage (la planche de face, c\u00f4t\u00e9 gauche, c\u00f4t\u00e9 droit)<\/h4>\n<ul>\n<li>2 s\u00e9ries de chaque, 30 secondes<\/li>\n<li>2 minutes de repos<\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 5 : V-ups abdominaux \u2013 Sur le dos, lever le buste et jambes en m\u00eame temps, toucher ces pieds en l\u2019air<\/h4>\n<ul>\n<li>4 s\u00e9ries, 20 r\u00e9p\u00e9titions<\/li>\n<li>2 minutes de repos<\/li>\n<\/ul>\n<h4>Exercice num\u00e9ro 6 : Touch Jump \u2013 Position debout, toucher le sol et sauter<\/h4>\n<ul>\n<li>4 s\u00e9ries, 15 s\u00e9ries 2 minutes de repos<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><em>30 secondes de r\u00e9cup\u00e9ration entre chaque s\u00e9rie !<\/em><\/p>\n<p>&nbsp;<\/p>\n<p>Et voila, \u00e0 vous de jouer les champions !<\/p>\n<p>On se revoit la semaine prochaine !<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Full body Programme summer \u2013 Musculation et perte de poids : &nbsp; \u2022 Lundi : Haut du corps \u2022 Mercredi : Bas du corps \u2022 Vendredi : Full body &nbsp;&#8230;<\/p>\n","protected":false},"author":48,"featured_media":3064,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1],"tags":[],"class_list":["post-3042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrainement"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/3042","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\/48"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/comments?post=3042"}],"version-history":[{"count":15,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/3042\/revisions"}],"predecessor-version":[{"id":3636,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/3042\/revisions\/3636"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/media\/3064"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/media?parent=3042"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/categories?post=3042"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/tags?post=3042"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}