{"id":3073,"date":"2018-07-06T10:50:45","date_gmt":"2018-07-06T09:50:45","guid":{"rendered":"https:\/\/www.bulk.com\/fr\/the-core-fr\/?p=3073"},"modified":"2019-03-21T13:10:03","modified_gmt":"2019-03-21T12:10:03","slug":"semaine-2-full-body-programme-summer-musculation-perte-de-poids-debutant","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/fr\/the-core-fr\/semaine-2-full-body-programme-summer-musculation-perte-de-poids-debutant\/","title":{"rendered":"Semaine 2 : Programme \u00e9t\u00e9 \u2013 Muscu & perte de poids: D\u00e9butant"},"content":{"rendered":"

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Full body Programme summer \u2013 Musculation et perte de poids :<\/h1>\n

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Et voila, c’est parti pour la deuxi\u00e8me semaine de ce summer training les champions !!<\/p>\n

\u2022 Mardi: Haut du corps<\/strong>
\n\u2022 Jeudi: Bas du corps<\/strong>
\n\u2022 Samedi: Full body<\/strong><\/p>\n

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\"\"<\/a><\/p>\n

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1. mardi: Bas du corps – 30 min<\/h2>\n

Exercice num\u00e9ro 1 : Squats \u2013 jambes \u00e9cart\u00e9es align\u00e9es avec les \u00e9paules<\/h4>\n

3 s\u00e9ries, 30 squats
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 2 : Squats saut\u00e9s – en remontant, donner une impulsion pour d\u00e9coller<\/h4>\n

4 s\u00e9ries, 10 squats
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 3 : Fentes avant<\/h4>\n

3 s\u00e9ries, 30 fentes par jambe
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 4 : Pistols – Squats sur une jambe<\/h4>\n

2 fois, 10 remont\u00e9es<\/p>\n

changement de jambe<\/em><\/p>\n

2 fois, 10 remont\u00e9es
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 5 : Relev\u00e9 de bassin – sur le dos genoux pli\u00e9 et pied au sol<\/h4>\n

2 s\u00e9ries, 50 relev\u00e9s de bassin<\/p>\n

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\"\"<\/a><\/p>\n

 <\/p>\n

2.\u00a0 Jeudi : Haut du corps – 35 min<\/h2>\n

Exercice num\u00e9ro 1 : Push ups Pompes<\/h4>\n

Faire 3 s\u00e9ries : 3 x 10 pompes
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 2 : Planche (une jambe et un bras lev\u00e9)<\/h4>\n

3 fois 30 secondes<\/p>\n

changement de jambe et bras<\/p>\n

3 fois 30 secondes
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 3 : Dips sur banc\/canap\u00e9\/chaise<\/h4>\n

4 s\u00e9ries, 30 r\u00e9p\u00e9titions
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 4 : Gainage (la planche de face, c\u00f4t\u00e9 gauche, c\u00f4t\u00e9 droit)<\/h4>\n

2 s\u00e9ries de chaque, 30 secondes
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 5 : Abdominaux Lever de jambes – Allong\u00e9 sur le dos, bras le long du corps ou main sous les fesses, jambes en l’air droite, monter descendre les jambes sans toucher le sol<\/h4>\n

4 s\u00e9ries, 3 fois<\/p>\n

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\"\"<\/a><\/h2>\n

 <\/p>\n

3. Samedi : Full body – 30 min<\/h2>\n

Exercice num\u00e9ro 1 : Dips sur banc\/canap\u00e9\/chaise<\/h4>\n

4 s\u00e9ries, 30 r\u00e9p\u00e9titions
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 2 : Fentes cot\u00e9<\/h4>\n

3 s\u00e9ries, 30 fentes par jambe
\n2 minutes de repos<\/p>\n

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

4 s\u00e9ries, 15 r\u00e9p\u00e9titions
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 4 : Gainage (la planche de face, c\u00f4t\u00e9 gauche, c\u00f4t\u00e9 droit)<\/h4>\n

2 s\u00e9ries de chaque, 30 secondes
\n2 minutes de repos<\/p>\n

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

4 s\u00e9ries, 20 r\u00e9p\u00e9titions
\n2 minutes de repos<\/p>\n

Exercice num\u00e9ro 6 : Touch Jump \u2013 Position debout, toucher le sol et sauter<\/h4>\n

4 s\u00e9ries, 15 s\u00e9ries 2 minutes de repos<\/p>\n

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 <\/p>\n

30 secondes de r\u00e9cup\u00e9ration entre chaque s\u00e9rie !<\/p>\n

 <\/p>\n

Maintenant, \u00e0 vous de jouer les champions !<\/p>\n

 <\/p>\n

On se revoit la semaine prochaine, pour le training num\u00e9ro 3 !<\/p>\n","protected":false},"excerpt":{"rendered":"

Full body Programme summer \u2013 Musculation et perte de poids :   Et voila, c’est parti pour la deuxi\u00e8me semaine de ce summer training les champions !! \u2022 Mardi: Haut…<\/p>\n","protected":false},"author":48,"featured_media":3128,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1],"tags":[],"class_list":["post-3073","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\/3073","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=3073"}],"version-history":[{"count":5,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/3073\/revisions"}],"predecessor-version":[{"id":3646,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/posts\/3073\/revisions\/3646"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/media\/3128"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/media?parent=3073"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/categories?post=3073"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/fr\/the-core-fr\/wp-json\/wp\/v2\/tags?post=3073"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}