{"id":2200,"date":"2007-08-06T00:00:00","date_gmt":"2007-08-06T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/wordpress\/physical-training\/sylvia-ferrero-building-da-booty"},"modified":"2017-09-19T15:11:43","modified_gmt":"2017-09-19T19:11:43","slug":"sylvia-ferrero-building-da-booty","status":"publish","type":"post","link":"https:\/\/billybeck.com\/fr\/physical-training\/sylvia-ferrero-building-da-booty","title":{"rendered":"Sylvia Ferrero - Building Da Booty"},"content":{"rendered":"

Construire son corps<\/strong><\/h2>\n

Phase I<\/strong><\/h3>\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/td>\nJeux<\/td>\nReps<\/td>\nTempo<\/td>\nRepos<\/td>\n<\/tr>\n
A1. Flexion des jambes SB<\/td>\n2<\/td>\n8-10<\/td>\n212<\/td>\n30<\/td>\n<\/tr>\n
A2. Extension des hanches.<\/td>\n2<\/td>\n6-8<\/td>\n222<\/td>\n30<\/td>\n<\/tr>\n
A3. Matrice : S\u00e9quence de fentes d'extension<\/td>\n2<\/td>\n3 par<\/td>\n201<\/td>\n30<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
B1. Squats BB<\/td>\n4<\/td>\n6-8<\/td>\n401<\/td>\n10<\/td>\n<\/tr>\n
B2. Presses sur les jambes - pieds hauts et larges<\/td>\n4<\/td>\n12<\/td>\n301<\/td>\n10<\/td>\n<\/tr>\n
B3. Flexion des jambes<\/td>\n4<\/td>\n25<\/td>\n201<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

La s\u00e9quence de lettres et de num\u00e9ros se lit comme suit :<\/p>\n

Les exercices \"A\" sont ex\u00e9cut\u00e9s en groupe, ce que l'on appelle commun\u00e9ment un circuit. Par exemple, pour commencer, l'athl\u00e8te effectue des flexions de jambes avec ballon suisse (SB) pendant 8 \u00e0 10 r\u00e9p\u00e9titions, puis se repose 30 secondes et ex\u00e9cute 6 \u00e0 8 r\u00e9p\u00e9titions d'extensions de hanches (Ext.). Reposez vous 30 secondes. Ensuite, il effectue une s\u00e9quence de fentes d'extension (avant, lat\u00e9rale et arri\u00e8re) \u00e0 raison de 3 r\u00e9p\u00e9titions par jambe et par direction. Reposez-vous ensuite 30 secondes et r\u00e9p\u00e9tez pour une autre s\u00e9rie comme indiqu\u00e9.<\/p>\n

Il en va de m\u00eame pour tous les exercices en lettres minuscules.<\/p>\n

Le TEMPO est essentiel. De nombreuses personnes commettent l'erreur de soulever des poids \u00e0 la vitesse de la lumi\u00e8re, ce qui augmente le risque de blessure tout en minimisant les R\u00c9SULTATS en diminuant la tension sur les muscles. Le tempo fait r\u00e9f\u00e9rence au nombre de secondes n\u00e9cessaires pour abaisser le poids, faire une pause ou tenir le poids de mani\u00e8re isom\u00e9trique et soulever le poids. Certains entra\u00eeneurs de musculation utilisent une m\u00e9thode \u00e0 3 chiffres tandis que d'autres optent pour une m\u00e9thode \u00e0 4 chiffres. Ici, j'utilise la m\u00e9thode des 3 nombres.<\/p>\n

    \n
  • Premier num\u00e9ro :<\/strong> # de secondes pour diminuer le poids<\/li>\n
  • Deuxi\u00e8me num\u00e9ro :<\/strong> # de secondes pour la pause<\/li>\n
  • Troisi\u00e8me num\u00e9ro :<\/strong> # de secondes pour soulever un poids<\/li>\n<\/ul>\n

    Ce plan doit \u00eatre ex\u00e9cut\u00e9 2 fois par semaine (lundi et jeudi ou mardi et vendredi).<\/p>\n

    Suivez ce plan pendant 3 semaines, puis passez \u00e0 la phase II.<\/p>\n

    * Pour une description d\u00e9taill\u00e9e (avec photos et vid\u00e9os) de chaque exercice, consultez la zone r\u00e9serv\u00e9e aux membres qui sera bient\u00f4t disponible.<\/p>\n

    Note finale :<\/strong><\/h2>\n

    Toute r\u00e9ussite physique d\u00e9coule d'une combinaison pr\u00e9cise de protocoles d'entra\u00eenement efficaces, d'une alimentation ad\u00e9quate, d'une pr\u00e9paration mentale et de la qualit\u00e9 et de la quantit\u00e9 de sommeil et de relaxation. Ceci \u00e9tant dit, ce plan, comme tout plan d'entra\u00eenement, est plus efficace lorsqu'il est combin\u00e9 avec les autres composantes.<\/p>\n

    Planifiez votre attaque et attaquez votre plan !<\/strong><\/h3>\n

    \"\"<\/p>\n

    P.S. Regardez la photo ci-dessus. C'est l'\u00e9tat d'\u00e9puisement dans lequel vous devez vous trouver apr\u00e8s la s\u00e9ance.<\/p>\n

    \n

    \"Les d\u00e9fis physiques s'accompagnent de changements physiques\".
    \n~ BB3<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

    Pour se pr\u00e9parer au championnat du monde, Sylvia avait besoin d'\u00e9quilibrer son physique en ajoutant du muscle \u00e0 ses jambes et \u00e0 ses hanches. Voici le plan que j'ai cr\u00e9\u00e9 pour lui ciseler un corps de championne.<\/p>","protected":false},"author":3,"featured_media":3328,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-2200","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-physical-training"],"yoast_head":"\nSylvia Ferrero - Building Da Booty - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/sylvia-ferrero-building-da-booty\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sylvia Ferrero - Building Da Booty - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"In preparation for the World Championship, Sylvia needed to balance her physique by adding some muscle to her legs and hips. 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