Bonjour tout le monde,
et bienvenue sur mon 5 ème Blog.
J’ai bien surmonté la grippe et l’angine qui m’ont cloué au lit pendant deux semaines, et tout est maintenant presque oublié.
Actuellement mon entrainement se passe bien, même si les flexions vers l’avant se font légerement plus doucement.
Pour le soulevé, j’ai franchi la limite magique de 200 kg et je suis jusqu’à présent entièrement satisfait.
Sur le plan nutritionnel, je suis toujours plutôt lowcarb avec un peu plus de graisse et beaucoup de légumes, je prends la plupart des glucides le soir après l’entrainement.
Mon poids est constant de 90-92kg et je m’autorise aussi ce qui me fait envie
(petite faiblesse pour la glace ben&jerrys).
Ma forme pour l’intersaison est je pense quand même tout à fait correcte et sera une base raisonnable pour commencer un régime au mois de juin.
Aujourd’hui je voudrais en dire un peu plus sur le sujet de l’échauffement et l’étirement (Streching)
Je ne m’ échauffe pas sur le Crosstrainer ou le vélo tout simplement parce que cela ne me procure pas de plaisir et qu’à mon avis cela ne prépare pas vraiment pour une lourde serie de squats etc.
Je m’échauffe toujours avec un exercice spécifique pour automatiser le mouvement et obtenir des sensations pour celui-ci. Donc, je fais toujours des squats, d’abord avec une première série de 50 kg avec 10-15 reprises, puis encore 8 avec 80 kg, 5 avec 110 kg et ma première série avec 140 kg par ex.
Je pense qu’avec des exercices lourds, une augmentation de 30 kg entre les séries d’échauffement est plutôt agréable, afin de ressentir une bonne sensation pour l’exercice et de se concentrer sur le muscle ciblé.
Je n’avais jamais vraiment intégré dans mon entraînement le Stretching jusqu’à avoir commencé avec le programme « Doggcrapp ».
Dans ce programme, le muscle est directement après avoir été solicité, activement étiré (« Loaded stretching »). Le tout n’est pas très agréable, mais ce qui m’a frappé sur le moment c’est amélioration de l’agilité et de la mobilité.
Par conséquent, je m’étire de temps en temps après des squats des cuisses et après le soulevé des ischio-jambiers afin de ne pas les réduire et pour conserver ma mobilité.
Voilà, c’est tout de mon côté avec mon 5ème blog, j’éspére que vous avez eu du plaisir à le lire.
Je vous souhaite le meilleur pour votre entrainement et à bientôt.
Comme suppléments, j’utilise pour le moment les produits suivants de Powerstar Food:
Le matin:
Avant l’entrainement:
Après l’entrainement:
Le soir:
Pour toutes questions ou suggestions, vous pouvez me contacter sur ma page Facebook (www.facebook.com/gnbfjonasnotter)
Cordialement
Votre Jonas Notter
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