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Musculation pour la randonnee
Entraînement en circuit pour les randonneurs et les alpinistes.
Votre prochaine randonnée approche et vous souhaitez vous préparer? La musculation est une partie importante de la préparation. Sur des jambes chancelantes, la prochaine randonnée s'annonce difficile. Et vous aviez plutôt prévu de savourer votre randonnée, non?
La solution: prenez des forces pour la randonnée avec des exercices holistiques.
Les exercices de musculation pour la randonnée sont spécialement conçus pour les marcheurs et alpinistes.
Vos exercices de musculation pour la randonnée:
- Levé de jambe
- Aviron
- Planche de côté
- Donkey Kicks
- Shrugs
3 cycles, pauses de moins de 20 secondes
Le circuit comprend trois cycles. Passez à l'exercice suivant tout de suite après avoir fini le précédent. Faites des pauses de moins de 20 secondes. Vous travaillez ainsi votre système cardio-vasculaire.
2 à 3 fois par semaine
Faites la séance de musculation pour la randonnée deux à trois fois par semaine.
1 jour de récupération entre deux séances
Offrez un temps de récupération suffisant à vos muscles en vous accordant au moins une journée de pause entre deux séances.
Renforcez vos muscles abdominaux inférieurs.
Renforcez les muscles du haut de votre dos.
Renforcez les muscles latéraux de votre torse et favorisez la stabilité dont vous avez besoin pour la randonnée.
Renforcez vos muscles fessiers.
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