{"id":990,"date":"2014-03-30T00:00:00","date_gmt":"2014-03-29T22:00:00","guid":{"rendered":"http:\/\/programme-entrainement-galber-muscler,fr,8,280.html"},"modified":"2021-12-23T15:22:35","modified_gmt":"2021-12-23T14:22:35","slug":"body-athletique-muscle","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/body-athletique-muscle\/","title":{"rendered":"Programme Galbe Musculaire"},"content":{"rendered":"\r\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"950\" height=\"631\" class=\"wp-image-38718\" src=\"\/conseils\/wp-content\/uploads\/2019\/07\/scott-webb-5IsdIqwwNP4-unsplash-e1562915074577.jpg\" alt=\"galbe musculaire femme pour avoir un corps muscl\u00e9\" \/><\/figure>\r\n\r\n\r\n\r\n<p><strong>Pur entra\u00eenement musculaire pour d\u00e9velopper du muscle, gagner en force et en explosivit\u00e9 et obtenir du galbe sur l&rsquo;ensemble des groupes musculaires.<\/strong><\/p>\r\n\r\n\r\n<h2 class=\"has-number\">Comment se muscler pour une femme ?<\/h2>\n\r\n\r\n\r\n<p>Les jolis corps galb\u00e9s et f\u00e9minins des miss bikini et autres influenceuses fitness vous font r\u00eaver ? Et si vous vous donniez les moyens d\u2019y arriver vous aussi et d\u2019arborer une shape tonique pour \u00eatre bien dans vos baskets ? Ce programme pour se muscler femme a \u00e9t\u00e9 con\u00e7u sp\u00e9cialement par nos coachs Fitadium. Essentiellement bas\u00e9 sur des exercices de musculation, le <strong>programme galbe musculaire vous permettra de dessiner votre silhouette, d\u2019accentuer le galbe naturel et de d\u00e9stocker les graisses<\/strong>. Si vous souhaitez d\u00e9velopper votre muscle de fa\u00e7on harmonieuse, gagner en puissance et en explosivit\u00e9 et obtenir du galbe sur l\u2019ensemble de vos muscles, ce programme d\u2019entrainement musculation femme sera forc\u00e9ment fait pour vous !<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Ratio d&rsquo;Entra\u00eenement : <span style=\"color: #f16800;\"><b>Muscu 100%<\/b><\/span><\/li>\r\n<li>Type d&rsquo;exercices : <span style=\"color: #f16800;\"><b>de Base 90% \/ d&rsquo;Isolation 10%<\/b><\/span><\/li>\r\n<li>Charges : <span style=\"color: #f16800;\"><b>Lourdes 75% \/ Mod\u00e9r\u00e9es 25%<\/b><\/span><\/li>\r\n<li>Nb de S\u00e9ances Maxi\/Semaine pour plu<span style=\"color: #f16800;\">s de r\u00e9sultat\u00a0: <b>4 \u00e0 5<\/b><\/span><\/li>\r\n<li>Temps de Repos Moyen : 1 minute 30<\/li>\r\n<li>Dur\u00e9e Moyenne d&rsquo;Entra\u00eenement : <span style=\"color: #f16800;\"><b>1h<\/b><\/span><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"399\" class=\"wp-image-9666\" src=\"\/conseils\/wp-content\/uploads\/2014\/03\/shutterstock_156397025-Honored_member-600.jpg\" alt=\"entrainement musculation galbe musculaire\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/03\/shutterstock_156397025-Honored_member-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/03\/shutterstock_156397025-Honored_member-600-300x199.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n<h2 class=\"has-number\">Sp\u00e9cificit\u00e9s du programme galbe musculaire<\/h2>\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">Comment se galber et se muscler?<\/h3>\r\n\r\n\r\n\r\n<p>Pour les femmes d\u00e9sirant avoir un corps galb\u00e9 et se muscler, l&rsquo;activit\u00e9 principale sera la <a href=\"\/\"><strong>musculation<\/strong><\/a>.<\/p>\r\n\r\n\r\n\r\n<p>Que ce soit au niveau des exercices, du nombre de s\u00e9ries ou de r\u00e9p\u00e9tions, il n&rsquo;y a pas de diff\u00e9rence fondamentale entre la musculation pour les femmes et pour les hommes. La principale diff\u00e9rence va se jouer au niveau de la force et des poids utilis\u00e9s. Une femme ayant par nature une force plus faible, les charges \u00e0 utiliser lors des exercices devront \u00eatre r\u00e9duites en cons\u00e9quence.<\/p>\r\n\r\n\r\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \r\n\r\n\r\n<p class=\"has-large-font-size\">\u00a0<\/p>\r\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2747\" GTM-data-nom=\"PROGRAMME GALBE MUSCULAIRE\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2747-programme-galbe-tonicite-musculaire.html#\/503068-gout_100_whey_proteine_advanced-banana_split\/504631-gout_bcaa_hardcore-tutti_frutti\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/29427-fit_540\/programme-galbe-tonicite-musculaire.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2747-programme-galbe-tonicite-musculaire.html#\/503068-gout_100_whey_proteine_advanced-banana_split\/504631-gout_bcaa_hardcore-tutti_frutti\" title=\"PROGRAMME GALBE MUSCULAIRE\">\n      PROGRAMME GALBE MUSCULAIRE\n    <\/a>\n          <span class=\"product__price\">64.9 \u20ac<\/span>\n      <span class=\"product__price_old\">98.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">\u00c0 TOI LES MUSCLES GALB\u00c9S ! Les coachs sportifs et\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2747-programme-galbe-tonicite-musculaire.html#\/503068-gout_100_whey_proteine_advanced-banana_split\/504631-gout_bcaa_hardcore-tutti_frutti\" title=\"PROGRAMME GALBE MUSCULAIRE\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\r\n\r\n\r\n<p>La musculation va br\u00fbler moins de calories pendant l&rsquo;entra\u00eenement mais augmente le m\u00e9tabolisme du corps. Elle sera bien plus efficace pour obtenir rapidement un raffermissement du corps, d\u00e9velopper la masse et <a title=\"Des jambes muscl\u00e9es et sexy au f\u00e9minin\" href=\"\/conseils\/jambes-musclees-femme\/\"><strong>tonifier les muscles<\/strong><\/a>.<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" class=\"wp-image-9667\" src=\"\/conseils\/wp-content\/uploads\/2014\/03\/shutterstock_233266828-Pressmaster-600.jpg\" alt=\"musculation galbe musculaire femme\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/03\/shutterstock_233266828-Pressmaster-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/03\/shutterstock_233266828-Pressmaster-600-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p><b>Il faut d\u00e9composer chaque groupe musculaire par s\u00e9ance afin de d\u00e9velopper au maximum le muscle cibl\u00e9.<\/b><\/p>\r\n\r\n\r\n\r\n<p>Les s\u00e9ances vont ce composer <b><a href=\"\/conseils\/entrainement\/exercices-musculation\/\">d&rsquo;exercices de base<\/a> ciblant un ou deux groupes musculaires avec des s\u00e9ances courtes et avec une charge cons\u00e9quente,<\/b> elle durera environ 1h avec un maximum de 1mn30 de repos.<\/p>\r\n\r\n\r\n\r\n<p>Attention au travail du dos en largeur. En travaillant trop en largeur, vous aller travailler le V du dos, ce qui peut casser la silhouette, en augmentant la carrure. N\u00e9anmoins, cela peut \u00eatre int\u00e9ressant dans un cas : si votre taille est forte ou peu marqu\u00e9e, en musclant le dos, cela donnera un aspect plus fin \u00e0 votre taille en accentuant le contraste taille \/ dos.<\/p>\r\n\r\n\r\n\r\n<p>Par contre, il ne faudra pas oublier une chose : pour les femmes, les <a href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-prise-masse-femme\/\"><strong>gains de muscles<\/strong><\/a> seront plus lents que pour la majorit\u00e9 des hommes. Lorsque vous voyez des femmes vraiment tr\u00e8s muscl\u00e9es, il y a fort \u00e0 parier qu&rsquo;elles sont dop\u00e9es.<\/p>\r\n\r\n\r\n\r\n<table class=\"wp-block-table\">\r\n<tbody>\r\n<tr>\r\n<td><b>REPARTITION ENTRAINEMENT<\/b><\/td>\r\n<td><b>TEMPS <\/b><\/td>\r\n<td><b>SERIE ET REP<\/b><\/td>\r\n<\/tr>\r\n<tr>\r\n<td><b><span style=\"color: #ff6600;\">SEANCE 1<\/span>:\u00a0<\/b><b>Quadriceps Mollets<\/b><\/td>\r\n<td>leg machine<br \/>presse \u00e0 cuisse \u00e0 45 \u00b0<br \/>squat \u00e0 la barre guid\u00e9e<br \/>machine position debout ou extensions mollet sur presse<\/td>\r\n<td>1h00<\/td>\r\n<td>3*8\/12<br \/>3*8\/12<br \/>5*10<br \/>6*12<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><b><span style=\"color: #ff6600;\">SEANCE 2<\/span>:\u00a0<\/b><b>Dos Triceps<\/b><\/td>\r\n<td>tirage nuque<br \/>tirage vertical devant<br \/>tirage horizontal<br \/>sur banc \u00e0 lombaire extensions poulie haute<br \/>extensions verticale avec halt\u00e8res un bras apr\u00e8s l&rsquo;autre<br \/>extensions poulie haute avec corde<\/td>\r\n<td>1h00<\/td>\r\n<td>4*10\/12<br \/>4*10\/12<br \/>4*10\/12<br \/>4*10\/124*12<br \/>3*12<br \/>3*12<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><b><span style=\"color: #ff6600;\">SEANCE 3<\/span>:\u00a0<\/b><b>Ischios Abdos<\/b><\/td>\r\n<td>soulev\u00e9 de terre barre libre<br \/>leg curl<br \/>crunchs<br \/>relev\u00e9 de jambe sur banc ou chaise romaine<\/td>\r\n<td>1h00<\/td>\r\n<td>3*8\/12<br \/>3*12<br \/>6*Max<br \/>6*Max<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><b><span style=\"color: #ff6600;\">SEANCE 4<\/span>:\u00a0<\/b><b>Epaules Biceps<\/b><\/td>\r\n<td>\u00e9l\u00e9vations lat\u00e9rales<br \/>d\u00e9velopp\u00e9 nuque barre guid\u00e9e<br \/>Oiseau<br \/>curl avec barre EZ<br \/>curl poulie vis \u00e0 vis<\/td>\r\n<td>50 min<\/td>\r\n<td>3*8\/12<br \/>3*8\/12<br \/>3*8\/12<br \/>4*12<br \/>4*12<\/td>\r\n<\/tr>\r\n<tr>\r\n<td><b><span style=\"color: #ff6600;\">SEANCE 5<\/span>:\u00a0<\/b><b>Fessiers Pectoraux<\/b><\/td>\r\n<td>\r\n<p class=\"MsoNormal\" style=\"line-height: normal; margin-bottom: 0pt;\">fentes avant barre guid\u00e9e<br \/>machine \u00e0 fessiers<br \/>Soulev\u00e9 de terre jambes tendues<br \/><span style=\"line-height: 1.5em;\">d\u00e9velopp\u00e9 inclin\u00e9e avec halt\u00e8res<br \/>butterfly<br \/>pull-over<\/span><\/p>\r\n<\/td>\r\n<td>1h00<\/td>\r\n<td>5*12<br \/>3*12<br \/>3*12<br \/>3*12<br \/>3*8\/12<br \/>3*12<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n\r\n\r\n<p>Retrouvez le<strong><a href=\"\/conseils\/body-athletique\/\"> programme d&rsquo;alimentation Body Fitness Galbe Musculaire<\/a>\u00a0<\/strong>correspondant \u00e0 ce programme d&rsquo;entrainement<\/p>\r\n\r\n\r\n","protected":false},"excerpt":{"rendered":"<p>D\u00e9velopper du muscle et du galbe, gagner en force et en explosivit\u00e9<\/p>\n","protected":false},"author":2,"featured_media":38718,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[43,78,77,66],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme sportif pour se muscler rapidement Femme : Corps Galb\u00e9<\/title>\n<meta name=\"description\" content=\"PROGRAMME ENTRAINEMENT GALBE MUSCULAIRE FEMME \u2705 Objectifs : \u2605Se muscler femme \u2605Galbe musculaire femme \u2605Dessiner la silhouette \u2605Entrainement pour destocker\" \/>\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.fitadium.com\/conseils\/body-athletique-muscle\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta 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