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— | public:sports [2020/07/10 12:11] (current) – created - external edit 127.0.0.1 | ||
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+ | ====== Le sport ====== | ||
+ | |||
+ | ===== Musculation ===== | ||
+ | |||
+ | * http:// | ||
+ | * [[https:// | ||
+ | ]] | ||
+ | * [[https:// | ||
+ | * [[https:// | ||
+ | * On utilise la **formule de Lorentz**: \(\frac{Poids}{Taille^2}\) (Poids en kilos, taille en mètre) | ||
+ | * [[https:// | ||
+ | * [[https:// | ||
+ | * [[https:// | ||
+ | * [[https:// | ||
+ | |||
+ | ===== Programmes ===== | ||
+ | |||
+ | ==== Abdos visible en 15 séances ==== | ||
+ | |||
+ | * cf. [[https:// | ||
+ | * Le principe de construction du programme pour abdos est de faire 10 répétitions par série au début pour terminer par des séries de 20. Le Programme Abdos visibles de 15 séances avec l' | ||
+ | * Toutes les sénces doivent s' | ||
+ | |||
+ | {{ public: | ||
+ | |||
+ | * Exercice: | ||
+ | |||
+ | {{ public: | ||
+ | |||
+ | * Séances: | ||
+ | |||
+ | ^ Séance ^ Nb. séries ^ Reps par série ^ | ||
+ | | 1 | 2 | | ||
+ | | 2 | 2 | | ||
+ | | 3 | 2 | | ||
+ | | 4 | 3 | | ||
+ | | 5 | 3 | | ||
+ | | 6 | 3 | | ||
+ | | 7 | 4 | | ||
+ | | 8 | 4 | | ||
+ | | 9 | 4 | | ||
+ | | 10 | 5 | | ||
+ | | 11 | 5 | | ||
+ | | 12 | 5 | | ||
+ | | 13 | 6 | | ||
+ | | 14 | 6 | | ||
+ | | 15 | 6 | | ||
+ | |||
+ | * En complément de ce programme on pourra continuer à faire du gainage ventral et costal pour garder le bas du ventre plat; il faut simplement garder un maintien immobile compris entre 30 secondes et une minute en appui sur les coudes, avec une récupération de **30 sec à réaliser au moins 3 fois. On répètera cet exercice 3 fois par semaine**. Les abdos obliques sont renforcer en gainage costal pour aplatir le ventre et affiner la taille: | ||
+ | |||
+ | {{ public: | ||
+ | |||
+ | * Un programme de musculation pour être sec et musclé n'est pas complet si on ne suit pas en même temps un régime alimentaire de perte de graisse. Selon l' | ||
+ | |||
+ | ==== Programme évolutif de saut à la corde sur 8 semaines ==== | ||
+ | |||
+ | * cf. [[https:// | ||
+ | |||
+ | {{ public: | ||
+ | |||
+ | /* | ||
+ | ===== Séances ===== | ||
+ | |||
+ | === 24/06/2018 === | ||
+ | |||
+ | * Développer-coucher: | ||
+ | * Abdos (demi-crunch jambes pliées): x30 x20 x20 | ||
+ | * Abdos gainage ventral: 60s 60s 60s (=> réalisé: **60s 40s 60s**) | ||
+ | |||
+ | === 25/06/2018 === | ||
+ | |||
+ | * Abdos (prog. abdos visible): séance 1 | ||
+ | * Abdos gainage costal: 60s 60s 60s 60s | ||
+ | |||
+ | === 26/06/2018 === | ||
+ | |||
+ | * Développer-coucher: | ||
+ | * Abdos (prog. abdos visible): séance 2 | ||
+ | * Abdos gainage ventral: 60s 60s 60s | ||
+ | |||
+ | === 27/06/2018 === | ||
+ | |||
+ | * Abdos (prog. abdos visible): séance 3 | ||
+ | * Abdos gainage costal: 60s 60s 60s 60s | ||
+ | |||
+ | === 28/06/2018 === | ||
+ | |||
+ | * Développer-coucher: | ||
+ | * Abdos (prog. abdos visible): séance 4 | ||
+ | * Abdos gainage ventral: 60s 60s 60s | ||
+ | * Début prise **guarana**: | ||
+ | |||
+ | === 29/06/2018 === | ||
+ | |||
+ | * Abdos (prog. abdos visible): séance 5 | ||
+ | * Abdos gainage costal: 60s 60s 60s 60s | ||
+ | |||
+ | === 30/06/2018 === | ||
+ | |||
+ | * Développer-coucher: | ||
+ | * Abdos (prog. abdos visible): séance 6 | ||
+ | * Abdos gainage ventral: 60s 60s 60s | ||
+ | |||
+ | === 01/07/2018 === | ||
+ | |||
+ | * Abdos (prog. abdos visible): séance 7 | ||
+ | * Abdos gainage costal: 60s 60s 60s 60s | ||
+ | |||
+ | === 02/07/2018 === | ||
+ | |||
+ | * Développer-coucher: | ||
+ | * Abdos (prog. abdos visible): séance 8 | ||
+ | * ~~Abdos gainage ventral: 60s 60s 60s~~ (**oublié**) | ||
+ | |||
+ | === 03/07/2018 === | ||
+ | |||
+ | * **Repos** | ||
+ | |||
+ | === 04/07/2018 === | ||
+ | |||
+ | * Développer-coucher: | ||
+ | * Abdos (prog. abdos visible): séance 9 | ||
+ | * Abdos gainage costal: 60s 60s 60s 60s | ||
+ | |||
+ | === 05/07/2018 === | ||
+ | |||
+ | * Abdos (prog. abdos visible): séance 10 | ||
+ | * Abdos gainage ventral: 60s 60s 60s | ||
+ | |||
+ | === 06/07/2018 === | ||
+ | |||
+ | * Développer-coucher: | ||
+ | * Abdos (prog. abdos visible): séance 11 | ||
+ | * Abdos gainage costal: 60s 60s 60s 60s | ||
+ | |||
+ | === 07/07/2018 === | ||
+ | |||
+ | * **Repos** | ||
+ | |||
+ | === 08/07/2018 === | ||
+ | |||
+ | * Abdos (prog. abdos visible): séance 12 | ||
+ | * Abdos gainage ventral: 60s 60s 60s | ||
+ | |||
+ | === 09/07/2018 === | ||
+ | |||
+ | * Développer-coucher: | ||
+ | * Abdos (prog. abdos visible): séance 13 | ||
+ | * Abdos gainage costal: 60s 60s 60s 60s | ||
+ | */ | ||