L’objectif de cet article est de vous présenter un exemple entrainement facilement réalisable à la maison, en vacances ou en déplacement puisque ne nécessitant comme matériel que quelques haltères.
Ceci pourrait s’avérer très utile puisque pour différentes raisons, il n’est pas toujours possible de disposer d’un accès illimité à la salle de musculation
Echauffement Full Body
Toute séance d’entrainement doit débuter par un échauffement afin de préparer progressivement les chaînes musculo tendineuses à l’effort.
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- Exercice | Série | Durée
- Gainage ventral | 3 | 10 secondes
- Gainage latéral | 3 | 10 secondes
- Relevé de hanche | 3 | 10 secondes
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Puis enchainer avec :
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- Exercice | Série | Durée
- Squat au poids du corps | 3 | 10 secondes
- Pompes | 3 | 10 secondes
- Saut vertical | 3 | 10 secondes
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Corps de l’entrainement maison
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- Ordre | Exercice | Série | Répétitions | Tempo | Repos
- A1 | Dumbbell Chest Press | 3 | 10 | 4010 | 10s
- A2 | Dumbbell Unilateral Row | 3 | 12 | 3010 | 10s
- A3 | Flat Dumbbell Flyes | 3 | 15 | 2110 | 60
- B1 | Dumbbell Squat | 3 | 10 | 4010 | 10s
- B2 | Dumbbell Bulgarian Split Squat | 3 | 12 | 3010 | 10s
- B3 | Dumbbell High Step Up | 3 | 15 | 2110 | 60s
- C1 | Dumbbell Shoulder Press | 3 | 10 | 4010 | 10s
- C2 | Dumbbell Lateral Raises | 3 | 12 | 3010 | 10s
- C3 | Dumbbell Reverse Flies | 3 | 15 | 2110 | 60s
- D1 | Dumbbell Romanian Deadlift | 3 | 10 | 4010 | 10s
- D2 | Dumbbell Split Squat | 3 | 12 | 3010 | 10s
- D3 | Dumbbell Walking Lunges | 3 | 15 | 2110 | 60s
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Quels compléments alimentaires consommer durant cette séance d’entrainement ?
? MyPre Pre-Workout : afin de de booster vos performances
? MyAmino Complex : afin de reconstituer, hydrater et dynamiser votre organisme durant l’effort via une solution riche en électrolytes/vitamines/acides aminés. Dosage : 1 dose dans 500-800ml d’eau
? Impact Whey Protein : Consommer 1 dose (soit 20g de protéine) ajoutée à de l’eau et du dextrose après la séance d’entrainement pour reconstruire les fibres musculaires cassés et refaire vos stocks de glycogènes.
<p style="text-align: center;"><span data-sheets-value="{"1":2,"2":"Alice Pearson is a UKVRN Registered Associate Nutritionist and UK Anti‐Doping accredited advisor,\nhaving obtained a Bachelor’s of Science in Nutrition and a Master’s of Science in Sport Nutrition.\nShe has a specialist interest in the use of sports supplements for improving health, fitness, and sport\nperformance.\n\nAlice has experience working with both amateur and elite athletes, including providing nutritional\nsupport to Tranmere Rovers FC and Newcastle Falcons Rugby Club. Her nutritional guidance is\nalways supported by evidence‐based research, which she keeps up to date through continuing\nprofessional development and independent learning.\n\nIn her spare time, Alice loves travelling, hitting the gym, and getting stuck into a good book.\n\nFind out more about Alice's story here. https://www.linkedin.com/in/alice-pearson-anutr-7b0bb416a/"}" data-sheets-userformat="{"2":769,"3":{"1":0},"11":4,"12":0}">Alice Pearson is a UKVRN Registered Associate Nutritionist and UK Anti‐Doping accredited advisor, having obtained a Bachelor’s of Science in Nutrition and a Master’s of Science in Sport Nutrition. She has a specialist interest in the use of sports supplements for improving health, fitness, and sport performance.</span></p> <p style="text-align: center;">Alice has experience working with both amateur and elite athletes, including providing nutritional support to Tranmere Rovers FC and Newcastle Falcons Rugby Club. Her nutritional guidance is always supported by evidence‐based research, which she keeps up to date through continuing professional development and independent learning.</p> <p style="text-align: center;">In her spare time, Alice loves travelling, hitting the gym, and getting stuck into a good book.</p> <p style="text-align: center;">Find out more about Alice's story <a href="https://www.linkedin.com/in/alice-pearson-anutr-7b0bb416a/">here</a>.</p>
