L'ENTRAINEMENT COMPLET DU CORPS: FULL BODY

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Si vous trouvez que c'est trop difficile de suivre un plan d'entraînement, pourquoi ne pas essayer un programme d'entraînement complet? Oui, vous devrez encore travailler dur mais en moins de temps. Curieux, curieuse? Alors lisez la suite ici.

AVANTAGES D'UNE SÉANCE D'ENTRAÎNEMENT COMPLÈTE

GAIN DE TEMPS

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Probablement le plus grand positif à propos de l'entraînement de votre corps tout entier à la fois est que votre fréquence de gymnastique diminue à environ deux à trois fois tous les sept jours.

De plus, vous ne passerez qu'une heure dans la salle de gym pour chaque session. Construire des muscles avec seulement 3-4 heures de temps de gymnastique pendant une semaine?

Tu parles. Tout dépend de la qualité de vos séances, pas de la quantité.

BOOSTE VOTRE SYSTÈME CARDIOVASCULAIRE

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Presser un solide 2-4 jeux par partie du corps dans une séance d'entraînement de 60 minutes accélère votre système cardio-vasculaire!

RÈGLES POUR LES SÉANCES D'ENTRAÎNEMENT DE TOUT LE CORPS

ENTRAÎNEZ UNE FOIS TOUS LES 2-3 JOURS

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Assez facile, non?

La beauté de l'entraînement avec des poids tous les quelques jours est que les jours entre les séances d'entraînement du corps entier peuvent être utilisés pour ajouter quelques séances de cardio au lieu de compter sur cardio inefficace à la fin d'une séance d'entraînement.

ASCENSEUR LOURD

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Beaucoup d'athlètes qui essaient des séances d'entraînement de tout le corps sont piégés dans un entraînement plus léger que d'habitude afin d'économiser de l'énergie pour les parties du corps qui viennent plus tard dans leur routine. La vérité est que, si vous ne vous entraînez pas lourdement, vous n'allez pas faire des progrès optimaux, peu importe le programme auquel vous participez.

Gardez vos poids aussi lourds que vous le pouvez. La conservation de l'énergie pour les parties du corps que vous entraînez à la fin de votre entraînement est abordée au point numéro six.

EFFECTUER UN EXERCICE PAR GROUPE MUSCULAIRE

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Celui-ci est assez facile à suivre, mais reste très important.

Utiliser des exercices basiques et lourds qui vous permettent de soulever le plus de poids signifie que vous n'avez pas à faire plus d'un exercice par partie du corps. Pour la poitrine, faites le développé couché ou inclinez le développé couché .

Pour le dos, choisissez des rangées pliées ou des tractions à la tête . Pour les jambes, rien ne bat le squat .

Tous ces mouvements vous permettent de déplacer des poids lourds et de surcharger les muscles sans effectuer d'exercices sans fin. Une fois que vous avez choisi vos exercices, planifiez vos routines afin de faire 2 à 4 séries de chaque exercice pour 10 à 12 répétitions.

GARDEZ VOTRE ENTRAÎNEMENT À UNE HEURE OU MOINS

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Lorsque vous planifiez vos entraînements, rappelez-vous que l'entraînement en résistance affecte vos hormones musculaires naturelles et s'ajuste en conséquence.

Un bon nombre de grands exercices composés aideront à augmenter vos niveaux normaux de testostérone; Cependant, de longues séances d'entraînement stimulent également les niveaux de cortisol, l'hormone catabolique.

Garder vos séances d'entraînement assez court mais toujours intense est idéal pour obtenir le meilleur des deux mondes. S'en tenir à 60 minutes ou moins est une bonne règle.

CONSOMMEZ UNE SECOUSSE POST-ENTRAÎNEMENT IMMÉDIATEMENT APRÈS L'ENTRAÎNEMENT

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Pendant les entraînements complets, de grandes quantités de glycogène sont utilisées pour alimenter vos efforts, il est donc important que vous reconstituiez vos réserves de glycogène dès que possible après l'entraînement.

Réapprovisionner votre glycogène juste après l'entraînement accélère le processus de récupération. Inversement, ne pas profiter de cette période cruciale peut ralentir considérablement vos résultats. Pensez-y comme remplir le réservoir d'essence sur votre voiture après un long trajet en voiture.

CHANGER L'ORDRE DE VOS SÉANCES D'ENTRAÎNEMENT

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L'entraînement du corps entier rend un mauvais service au reste de la symétrie de votre corps.

Ce qui semble fonctionner mieux pour assurer que vos trois parties principales du corps obtiennent une attention égale est d'alterner entre faire la poitrine, le dos et les jambes d'abord dans vos trois séances d'entraînement par semaine. Ne laissez pas toujours les abdos ou les mollets pour la fin!