- Musculation dorsaux (un genou sur un banc, une série avec un bras puis l’autre dans la foulée)
- 10 séries de 10 répétitions.
- fréquence 30 répétitions/minute.
- Droite puis gauche.
- Récupération progressive 40s 50s … 2m00
- 5 secondes entre série droite et série gauche pour pivoter sur le banc.
La récupération entre la série 1 et la série 2 est de 45 secondes ; entre la série 2 et la série 3 elle passe à 1 minute ; entre la série 3 et la série 4 1’15, et ainsi de suite. Cela permet d’optimiser la prise de masse musculaire en compensant la fatigue qui s’accumule.
Ce fichier convient pour les biceps ou pour tout atelier dans lequel le côté droit et le côté gauche sont travaillés successivement. Les deux sous-séries sont enchaînées avec une petit délai pour la mise en place.
Le rythme est de 20 cycles par minute, contre 30 habituellement, parce qu’en plus du mouvement principal qui consiste à élever la charge, il faut ajouter une rotation du poignet de 180 degrés (pronation complète au départ, supination complète en fin de course). Cela est dû au fait que les insertions du biceps ne sont pas alignées par rapport au segment de l’avant-bras. Un mouvement sans rotation du poignet provoque des douleurs sur le ligament externe du coude.
Tralgeceagree
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10 séries de 10 répétitions à un rythme de 30 mouvements par minute. La récupération est de 45 secondes entre la première série et la deuxième, d’1 minute entre la deuxième et la troisième, d’1 minute 15 entre la troisième et la quatrième, et ainsi de suite.
Cela permet de compenser la fatigue qui apparaît progressivement, et donc d’optimiser la prise de masse musculaire.
Convient pour le développé couché.
