Bonjour les amis de fitness,
Je pensais faire un ensemble sur mon plan d’entrainement, dans lequel je vous explique dans le blog en détail deux exercices de mon plan de d’entrainement et la facon de les effectuer.
Aujourd’hui je vous présente ces deux exercices de mon plan d’entraînement pour les jambes, qui sont également très efficaces pour les fessiers lors d’une exécution correcte.
Tout d’abord, à mon avis, l’exercice le plus difficile de mon plan d’entrainement :
Squats (Accroupissement) avec barre
Avec cet exercice, je commence mon entraînement des jambes, parce que j’ai plus de force au début de mon entrainement et il faut le faire avec un poids lourd pour augmenter la taille des fessies et des jambes, c’est à dire des séries courtes avec un poids lourd *.
La position de départ doit être dans une posture large et les orteils doivent pointer légèrement vers l’extérieur. L’exercice doit être effectué de facon de ne jamais se pencher vers les orteils lors du fléchissement des genoux ,mais toujours derrière les orteils, ce qui permet pour le genou d’être épargné de blessures. Néanmoins, il faut être attentif pendant cet exercice, que les Squats (accroupissements )soient exécutés assez bas, de sorte que les jambes ont au moins un angle de 45 degrés, à savoir que les fesses doivent presque toucher « le sol ».
Ensuite, il faut tenir une seconde et revenir rapidement vers le haut sans étirer les genoux.
Ainsi, les muscles du fessier seront solicités intensivement.
Si l’on base son plan d’entrainement sur la masse musculaire, il faut comme cité ci-dessus faire ces séries courtes avec beaucoup de poids(par exemple 6-8 répétitions de 4 séries).
Mais si vous voulez juste obtenir des muscles,vous devrez vous entrainer avec moins de poids et plus de répétitions( par exemple 12-15 réps pour 4 séries).
Puis nous arrivons au deuxième exercice dans mon plan d’entrainement. Celui-ci, je le fait habituellement juste après les squats (accroupissements). À mon avis, en comparaison, c’est un exercice plus détendu:
Allongé flexion des jambes
Maintenent que j’ai un puissant ischio-jambiers, (Biceps des jambes) cet exercice est un peu plus détendu pour moi, parce que j’utilise un poids plus léger pour maintenir le muscle seulement, avec moins de poids et plus de répétitions.
La position de départ pour cet exercice est couché sur le ventre, les jambes tendues (pas plus large que la largeur des hanches) et accrochés à hauteur de la cheville sur le coussin.
En pliant les jambes, il faut s’assurer que la zone des hanches reste toujours allongée pendant que l’on remonte les fesses.
La région de la hanche avant reste toujours allongée, sinon vous utilisez trop de poids. Au cours de l’inclinaison, vous devez en même temps avoir les fessiers tendus, de facon à muscler la partie inférieure.
Il y a encore une petite astuce pour la cuisse, en atteignant l’angle de 45 degrès, soulevez légerement pour intensifier la tension sur les fessiers.
Ainsi vous vous entraînez et vous musclez les fessier en même temps et pas seulement les ischiojambiers (Biceps de la jambe).
Et la même chose s’applique ici.
Si vous êtes sur la masse musculaire, alors il faut beaucoup de poids avec moins de répétitions (par exemple 6-8 reps à 4 séries), et lorsque le programme d’entrainement est orienté à l’entretien des muscles, alors utilisez moins de poids et de nombreuses répétitions(par exemple 12-15 reps par série de 4).
Poids légers et poids lourds, c’est relatif. Tout organisme ressent les choses différement.
Il s’agit de savoir si vous êtes dans la phase de construction ou dans la phase de régime.
L’important est d’atteindre ses limites, peu importe si on utilise beaucoup ou peu de poids.
Essayer et restez motivé, c’est le plus important, et sutout ne perdez jamais le plaisir du sport!
Votre athlète de POWERSTAR FOOD
Antonella Trantaki
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