{"id":256,"date":"2018-11-08T15:00:46","date_gmt":"2018-11-08T15:00:46","guid":{"rendered":"http:\/\/www.cedricko.com\/?page_id=256"},"modified":"2018-11-08T15:01:51","modified_gmt":"2018-11-08T15:01:51","slug":"entrainement-pour-une-bonne-mise-sur-les-rails","status":"publish","type":"page","link":"http:\/\/www.cedricko.com\/?page_id=256","title":{"rendered":"Entrainement pour bonne mise sur les rails"},"content":{"rendered":"<p><strong>Entrainement 01 :<\/strong><br \/>\nCet entrainement est divis\u00e9 en deux, je fais entre 3 \u00e0 4 groupes musculaires par s\u00e9ance, ceci deux fois par semaine.<br \/>\nPour chaque groupe musculaire, exercice de base.<br \/>\nExplications :<br \/>\n\u00e9chauffement&#8230;<br \/>\n&#8211; 1 s\u00e9rie de 8 en maxi<br \/>\n2 minutes de repos<br \/>\n&#8211; 1 s\u00e9rie illimit\u00e9e avec 80 % de ma charge pr\u00e9c\u00e9dente<br \/>\n3 minutes de repos<br \/>\n&#8211; 1 s\u00e9rie illimit\u00e9e avec 60 % de ma charge maxi (charge de ma s\u00e9rie de 8)<br \/>\nFin pour ce premier groupe musculaire.<br \/>\nImportant \u00e0 noter le nombre de r\u00e9p\u00e9titions en illimit\u00e9 pour toujours en faire plus et ainsi progresser.<br \/>\nLa premi\u00e8re s\u00e9rie en 8 est une s\u00e9rie o\u00f9 nous sommes en maxi, donc, 8 est le nombre maximum, impossible d&rsquo;en faire plus.<\/p>\n<p><strong>Groupes pour l&rsquo;entrainement 1 :<\/strong><br \/>\n&#8211; Pectoraux<br \/>\n&#8211; Dorsaux<br \/>\n&#8211; Biceps<br \/>\n&#8211; Triceps<\/p>\n<p><strong>Groupes pour l&rsquo;entrainement 2 :<\/strong><br \/>\n&#8211; Cuisses<br \/>\n&#8211; Epaules<br \/>\n&#8211; Mollets<\/p>\n<p><strong>Exemple d&rsquo;entrainement et de charges :<\/strong><br \/>\nPectoraux:<br \/>\nD\u00e9velopp\u00e9 inclin\u00e9<br \/>\n&#8211; Echauffement&#8230;<br \/>\n&#8211; 1 s\u00e9rie de 8 \u00e0 100kg<br \/>\n2 minutes de repos<br \/>\n&#8211; 1 s\u00e9rie illimit\u00e9e \u00e0 80kg<br \/>\n3 minutes de repos<br \/>\n&#8211; 1 s\u00e9rie illimit\u00e9e \u00e0 60kg<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Entrainement 01 : Cet entrainement est divis\u00e9 en deux, je fais entre 3 \u00e0 4 groupes musculaires par s\u00e9ance, ceci deux fois par semaine. Pour chaque groupe musculaire, exercice de base. Explications : \u00e9chauffement&#8230; &#8211; 1 s\u00e9rie de 8 en maxi 2 minutes de repos &#8211; 1 s\u00e9rie illimit\u00e9e avec<\/p>\n<div class=\"belowpost\"><a class=\"btnmore icon-arrow\" href=\"http:\/\/www.cedricko.com\/?page_id=256\"><span>Read More<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":0,"parent":106,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0},"_links":{"self":[{"href":"http:\/\/www.cedricko.com\/index.php?rest_route=\/wp\/v2\/pages\/256"}],"collection":[{"href":"http:\/\/www.cedricko.com\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/www.cedricko.com\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/www.cedricko.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.cedricko.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=256"}],"version-history":[{"count":2,"href":"http:\/\/www.cedricko.com\/index.php?rest_route=\/wp\/v2\/pages\/256\/revisions"}],"predecessor-version":[{"id":259,"href":"http:\/\/www.cedricko.com\/index.php?rest_route=\/wp\/v2\/pages\/256\/revisions\/259"}],"up":[{"embeddable":true,"href":"http:\/\/www.cedricko.com\/index.php?rest_route=\/wp\/v2\/pages\/106"}],"wp:attachment":[{"href":"http:\/\/www.cedricko.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=256"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}