Evaluation bac musculation 2016 : mobile 2 force endurance

MOBILE 2 force endurance

FORCE endurance MOBILE 2

Découvrez dans cette vidéo le mobile 2 : force endurance concernant l’évaluation du bac EPS en musculation pour l’année scolaire 2015 -2016 .

En suivant cette vidéo vous obtiendrez un description complète de ce mobile qui s’adresse plutôt à des personnes qui souhaitent s’affiner ou perdre du poids.

[youtube https://www.youtube.com/watch?v=IIPTeEq0nP0]
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Evaluation bac musculation 2016 : mobile 3 force volume

MOBILE 3 MUSCULATION VOLUMEMOBILE 3 FORCE VOLUME

Découvrez dans cette vidéo le mobile 3 : force volume concernant l’évaluation du bac EPS en musculation pour l’année scolaire 2015 -2016 .

En suivant cette vidéo vous obtiendrez un description complète de ce mobile qui s’adresse plutôt à des personnes qui souhaitent prendre du volume musculaire.

[youtube https://www.youtube.com/watch?v=fdW_yToumPc]
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Evaluation bac musculation 2016 : mobile 2 force résistance

mobile 2 force résistanceMOBILE FORCE RESISTANCE

Découvrez dans cette vidéo le mobile 2 : force résistance  concernant l’évaluation du bac EPS en musculation pour l’année scolaire 2015 -2016 .

En suivant cette vidéo vous obtiendrez un description complète de ce mobile qui s’adresse plutôt à des personnes qui souhaitent se raffermir ou se tonifier.

[youtube https://www.youtube.com/watch?v=odg0eoXwVq0]

//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js //
//pagead2.googlesyndication.com/pagead/js/adsbygoogle.js


(adsbygoogle = window.adsbygoogle || []).push({});
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Musculation bac 2015 MOBILE 1 FORCE VITESSE

MOBILE 1 MUSCULATION BAC FORCE VITESSE

MOBILE 1 FORCE VITESSE

Découvrez dans cette vidéo le mobile 1 de force VITESSE concernant l’évaluation du bac EPS en musculation pour l’année scolaire 2015 -2016 .

En suivant cette vidéo vous obtiendrez un description complète de ce mobile qui s’adresse plutôt à des personnes sportives

[youtube https://www.youtube.com/watch?v=1ziwojZrwgE]
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Vélo d’appartement fractionné et musculation un tandem gagnant pour perdre du poids

velo

Beaucoup de spécialistes dans le domaine du fitness s’accordent à dire que pratiquer des activités physiques qui développent le cardio et l’endurance ne suffisent pas et les efforts sont souvent longs. Il faut pratiquer régulièrement et souvent pour obtenir des effets sur la perte de poids. Il faut aussi rééquilibrer son alimentation pour une meilleure efficacité. Mais il existe d’autres alternatives :

L’interval training ou fractionné pour perdre du poids

Son principe est simple, il suffit d’alterner des phases de travail intense avec des phases de récupération active. Dans la vidéo qui suit il vous est proposé une séance d’interval training qui peut se pratiquer soit avec un vélo d’appartement soit un home trainer ou même un rameur. La séance est minutée pour chaque phase de travail. Elle se décompose comme suit :

– Echauffement 6 mn
– 1 série de 6 x30 s avec 30 s de récupération entre chaque répétition
– Récupération active 6 mn
– 1 autre série de 6 x30 s avec 30 s de récupération entre chaque répétition
– Etirements sur le vélo

[youtube https://www.youtube.com/watch?v=72Py4Zaku4c]

La musculation plus qu’un complément pour maigrir

Pourquoi ne pas associer aux activités cardio, des exercices de musculation avec ou sans matériel. La musculation peut vous faire perdre du poids même si vous prenez de la masse musculaire. La musculation brûle énormément de calories et raffermit les tissus. De quoi se resculpter un corps d’athlète. Vous n’êtes pas obligé de pousser de la fonte à outrance. La musculation doit se pratiquer de façon raisonnée et avec méthode. N’hésitez pas à vous faire aider pour vous construire une séance de musculation. Pour cela vous pouvez aller dans des salles ou des moniteurs compétents répondront à vos questions. Pour ceux qui n’aiment pas les ambiances de salle il vous reste internet avec de nombreux sites sur le sujet. Il existe même des sites de coaching en ligne qui sont très sérieux et efficaces.

Alors cela vous tente ? Des questions n’hésitez pas.

 
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Musculation : la Méthode d’Olivier Lafaye pour les femmes

Musculation : la Méthode d'Olivier Lafaye pour les femmes.La méthode d'Olivier Lafay permet de se muscler efficacement et gracieusement.La méthode d’Olivier Lafay : une méthode qui fait ses preuves auprès des femmes

La méthode d’Olivier Lafay permet de se muscler efficacement et gracieusement. En plus du livre, il y a Olivier Lafay en vidéo qui expose les bienfaits de cette technique.

Le fonctionnement de la méthode d’Olivier Lafay

La méthode d’Olivier Lafay est une méthode de musculation qui a été lancée au cours du mois d’avril 2004. Elle existe sous une version homme et femme. La méthode d’Olivier Lafay pour femme se base sur la musculation des femmes.

En suivant cette méthode, la femme n’a pas besoin de recourir aux outils de musculation comme les bancs, les poids et les haltères. Tout se fait du propre corps de la femme, car il faut travailler sur le poids du corps.

Les exercices sont faciles à faire et peuvent être exécutés en toute discrétion. La méthode d’Olivier Lafay comprend une série d’exercices qui répond aux besoins individuels de chaque femme. Cela exige cependant de l’assiduité et de la volonté.

Des exercices de musculation pour chaque niveau

Il n’est pas question d’abandonner avant que les objectifs ne soient atteints et Olivier Lafay en vidéo l’explique très bien. On peut choisir les exercices en fonction de nos attentes et de nos préférences. Il y en a de tous les goûts, pour celles qui souhaitent muscler les fessiers, les abdominaux, les bras, etc.

Les exercices à faire se trouvent dans un livre intitulé : « Méthode de musculation au féminin : 80 exercices sans matériel ». Les débutants aussi bien que les experts trouveront les exercices adaptés à leur niveau. On commence à partir du niveau 1 pour atteindre le niveau 13.

L’efficacité de la méthode Lafay

La méthode de musculation Lafay est efficace auprès de nombreuses femmes qui ont déjà essayé. On peut regarder Olivier Lafay en vidéo pour suivre les explications et en savoir un peu plus sur le fonctionnement de cette méthode. Il y a le fait que l’on arrive à perdre la masse de graisse sur le corps, suite à quoi on commence à voir petit à petit les effets de la musculation.

Les avis de différents internautes

Selon une population féminine d’internautes qui a essayé la méthode Lafay, cette technique donne encore plus d’endurance et de force à une femme. En gros, une femme peut avoir des résultats satisfaisants au niveau de ses conditions physiques. On peut se procurer le livre avec les exercices à faire moyennant une vingtaine d’euros. Pour que ce soit plus efficace, on peut aussi suivre Olivier Lafay en vidéo.

La méthode Lafay a fait ses preuves auprès de nombreuses femmes qui voulaient suivre des programmes de musculation. L’avantage est que l’on reste chez soi, sans avoir à s’abonner dans des salles de gym, en suivant les consignes du livre et d’Olivier Lafay en vidéo.

 

 

 

[youtube https://www.youtube.com/watch?v=2TRWzK7V30Y?list=PL27862A34F871BB61]

 

signature jean philippe

 

 

 

 

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Fitness :Exercice de musculation :Deltoïdes

CONSIGNES

L’exercice s’effectue debout, les jambes légèrement écartées.
Cet exercice doit se faire avec deux haltères.
Le dos doit être bien droit et ne pas se voûter durant l’exercice.
Placez vos bras le long du corps, coudes légèrement fléchis, paumes vers le corps
Effectuez le mouvement en écartant les bras du corps jusqu’à une position horizontale, à la hauteur des épaules.

SECURITE

Le dos doit être bien droit et ne pas se voûter durant l’exercice…

RESPIRATION

Expiration : en montant les poids

Inspiration : en descendant.

MATERIEL

2 tapis, 2 haltères, Poids

ETIREMENTS

A genoux debout ou assis, saisissez votre bras et amenez-le contre votre poitrine
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Fitness et musculation :Biceps curl exercice

CONSIGNES

Cet exercice s’effectue assis, à une main, avec une haltère tenue en prise supination. Le coude du bras qui travaille est calé à l’intérieur de la cuisse.

Contractez le biceps pour effectuer une flexion de l’avant-bras.
– Ne bougez que l’avant-bras, ne pas bouger le coude ou l’épaule.
– Une fois en haut (il est possible que l’haltère touche le torse), redescendez, en contrôlant le mouvement.

SECURITE

le dos bien droit : verrouiller les abdos pour ne pas cambrer

RESPIRATION

Inspiration : pendant la phase négative (la descente)

Expiration : lors de la contraction

MATERIEL

2 tapis, une haltère + Banc plat

images :eps roudneff.com

 

AFFINEMENT RAFFERMISSEMENT ENDURANCE 

 % du max   De 30 à 60 %
 Nbre de répétitions   De 15 à 30
 Nbre de séries   4 à 6
 Nbre d’ateliers   6 à 10Option circuit training
 Vitesse d’exécution   De moyenne à soutenue
Temps de récupération   30’’ à 1’


 

VOLUME

 % du max   De 60 à 80 %
 Nbre de répétitions   De 6 à 15
 Nbre de séries   8 à 12
 Nbre d’ateliers   3 à 5
 Vitesse d’exécution  LenteDynamique si force
Temps de récupération   1’30’’ à 3’

FORCE PROJET SPORTIF Sportifs confirmés ou experts

 % du max   De 80 % à 100 %
 Nbre de répétitions   De 1 à 5
 Nbre de séries   1 à 5
 Nbre d’ateliers   3 à 6
 Vitesse d’exécution   Dynamique
Temps de récupération   3’ à 5’

Fitness et musculation : les Biceps

[youtube https://www.youtube.com/watch?v=O8ji9iTnTH8]
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