Youtor
PlongeonDeadlift pour renforcer fessiers et dos
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=8CSn5UuoXPg
Cet exercice renforce tout l'arrière du corps: les ischios-jambier, les fesses, tout le dos et l'arrière des épaules et des bras. • Pour les lombaires fragiles, il est préférable de garder les mains aux hanches ou sur les cuisses pour absorber le poids du dos. • Commencez debout dos droit, genoux débloqués, les bras le long du corps, les pieds largeur bassin ou épaules (plus large=plus stable) • Inspirez en pliant à partir des hanches en conservant donc le dos droit et les jambes immobiles. Le coccyx se dirige vers l'arrière et le sommet de la tête vers l'avant (dos neutre). • Conservez l'ancrage centré dans les pieds: la tendance est d'aller porter le poids dans les talons. • Ne descendez pas plus bas que l'angle droit (parallèle au sol). • Pendant la descente, ouvrez les bras à 45 degrés, les mains à la hauteur des épaules maximum, pouces vers le haut, et rapprochez les omoplates une de l'autre. Ce qui devrait étirer un peu la poitrine et les épaules. Évitez de bloquer les coudes. • Expirez en contractant les abdominaux, le plancher pelvien, l'arrière des cuisses et les fesses, pour revenir dans la position du haut, les bras le long du corps. • Faites autant de répétitions que possible, lentement avec contrôle. Pour augmenter l'intensité, de tous petits poids peuvent être ajoutés dans les mains (1-2 livres au début, canne de conserve etc). • Si c'est possible pour vous, pour plus de bénéfices, maintenez la contraction des abdominaux en tout temps pendant cet exercice (façon Pilates). • De façon générale: • Il est bon de varier vos exercices et répétitions au bout de 2-3 mois, alors trouvez ce qui fonctionne pour vous pour avoir un peu de défi. • Les mêmes muscles ne devraient pas être entrainés deux jours de suite. L'idéal est de laisser une journée de repos entre vos séances. Ceci évitera le surentraînement et les blessures. 2-3 fois semaine est une bonne fréquence. Si vous désirez faire de la musculation tous les jours, vous pouvez diviser vos exercices pour faire par exemple, une journée les jambes et le dos, l'autre journée les bras et les abdos. • Si vous faites 2-3 séances de musculation par semaine, vous pouvez vous muscler une journée et vous étirez l'autre, après votre Cardio par exemple. • Quand votre horaire vous le permet, il est plus avantageux de vous entraîner régulièrement moins longtemps, que faire une seule séance d'une heure par semaine par exemple. • Un entraînement équilibré devrait inclure: renforcement musculaire, endurance musculaire (Cardio) et étirements musculaires. • Évidemment, une bonne hygiène de vie, un sommeil de qualité, une bonne alimentation et la réduction du stress et des sucres raffinés, sont aussi des atouts... • Sans oublier surtout d'ajouter du plaisir et des petits bonheurs dans votre vie! • Alors respirez profondément, souriez, respectez vos limites et assurez-vous simplement de faire de votre mieux! • Évidemment ces vidéos ne peuvent remplacer un entraîneur personnel et je me dégage de toute responsabilité suite à l'exécution de ces exercices. Ils s'adressent à des gens en bonne santé générale. Dans le doute, consultez votre professionnel de la santé.","styleRuns":[{"startIndex":0,"length":3128,"styleRunExtensions":{"styleRunColorMapExtension":{"colorMap":[{"key":"USER_INTERFACE_THEME_DARK","value":4294967295},{"key":"USER_INTERFACE_THEME_LIGHT","value":4279440147}]}},"fontFamilyName":"Roboto"}]},"headerRuns":[{"startIndex":0,"length":3128,"headerMapping":"ATTRIBUTED_STRING_HEADER_MAPPING_UNSPECIFIED"}]}},{"itemSectionRenderer":{"contents":[{"messageRenderer":{"text":{"runs":[{"text":"Comments are turned off. 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