{"id":9762,"date":"2017-05-01T03:02:33","date_gmt":"2017-05-01T03:02:33","guid":{"rendered":"https:\/\/clenbuterol-steroids.com\/guide-complet\/"},"modified":"2025-05-28T09:56:04","modified_gmt":"2025-05-28T09:56:04","slug":"guide-complet","status":"publish","type":"page","link":"http:\/\/clenbuterol-steroids.com\/fr\/guide-complet\/","title":{"rendered":"Guide complet"},"content":{"rendered":"

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Guide complet<\/h1>\n<\/div>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ admin_label=\u00a0\u00bbsection\u00a0\u00bb _builder_version=\u00a0\u00bb3.22″ background_image=\u00a0\u00bbhttps:\/\/clenbuterol-steroids.com\/wp-content\/uploads\/2017\/05\/body-bg.png\u00a0\u00bb custom_padding=\u00a0\u00bb0px||0px|\u00a0\u00bb custom_css_main_element=\u00a0\u00bbbackground-repeat: repeat;||background-position: initial;||background-size: initial;\u00a0\u00bb transparent_background=\u00a0\u00bboff\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_row admin_label=\u00a0\u00bbramer\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb _builder_version=\u00a0\u00bb3.27.4″ header_font=\u00a0\u00bbPT Serif||||\u00a0\u00bb header_text_color=\u00a0\u00bb#ffffff\u00a0\u00bb header_font_size=\u00a0\u00bb40px\u00a0\u00bb background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb text_orientation=\u00a0\u00bbcenter\u00a0\u00bb background_layout=\u00a0\u00bbdark\u00a0\u00bb module_alignment=\u00a0\u00bbcenter\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]<\/p>\n

Vous devrez effectuer trois s\u00e9ances de 30 minutes par semaine, id\u00e9alement pour optimiser les r\u00e9sultats lors d\u2019un parcours de perte de poids<\/h2>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ admin_label=\u00a0\u00bbSection\u00a0\u00bb _builder_version=\u00a0\u00bb3.22″ custom_padding=\u00a0\u00bb0px||0px|\u00a0\u00bb transparent_background=\u00a0\u00bboff\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_row admin_label=\u00a0\u00bbRamer\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb _builder_version=\u00a0\u00bb3.27.4″ text_text_color=\u00a0\u00bb#000000″ text_font_size=\u00a0\u00bb16″ header_font=\u00a0\u00bbPT Serif||||\u00a0\u00bb header_text_color=\u00a0\u00bb#000000″ header_font_size=\u00a0\u00bb40px\u00a0\u00bb background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb text_orientation=\u00a0\u00bbcenter\u00a0\u00bb module_alignment=\u00a0\u00bbcenter\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ custom_css_main_element=\u00a0\u00bb\/*position: relative;*\/|| padding:40px;|| border: 1px solid #aed886;|| background: blue;|| background: -webkit-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: -moz-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, #eee ||||100%);||||box-shadow: 0 8px 8px #e1e0e0;||border-radius:50px;||border: 10px inset #9FB02B\u00a0\u00bb use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]<\/p>\n

Directives d\u2019entra\u00eenement cardiovasculaire<\/u><\/em><\/h2>\n

 <\/p>\n

Vous pouvez effectuer des exercices cardiovasculaires par tous les moyens de votre choix ; Cela comprend un v\u00e9lo elliptique, un v\u00e9lo d\u2019appartement, un tapis de course ou un jogging \u00e0 l\u2019ext\u00e9rieur, l\u2019aviron \/ la natation, etc.<\/p>\n

Peu importe comment vous choisissez de le faire, l\u2019id\u00e9e est simplement que vous atteignez votre fr\u00e9quence cardiaque \u00e0 environ 60 \u00e0 70 % (maximum) de votre fr\u00e9quence cardiaque maximale et que vous la mainteniez \u00e0 ce niveau pendant au moins 30 minutes.<\/p>\n

Vous devrez effectuer trois s\u00e9ances d\u2019une demi-heure par semaine, id\u00e9alement pour optimiser les r\u00e9sultats lors d\u2019un parcours de perte de poids.<\/p>\n

 <\/p>\n

Au fur et \u00e0 mesure que vous \u00e9valuez vos progr\u00e8s sur une base hebdomadaire, vous devez augmenter la dur\u00e9e de cinq minutes par s\u00e9ance ou, une fois que les trois s\u00e9ances ont atteint une limite maximale de 60 minutes, chacune augmentant le nombre de jours pendant lesquels vous effectuez du cardio.<\/p>\n

Ces variables ne doivent \u00eatre augment\u00e9es qu \u00ab \u00e0 mesure que la perte de poids se stabilise. Vous pourriez \u00e9galement co\u00efncider avec une baisse de 50 \u00e0 100 calories par jour (\u00e0 partir des glucides) comme moyen d\u2019acc\u00e9l\u00e9rer deux fois les progr\u00e8s jusqu \u00bb \u00e0 ce que la perte de poids reprenne. <\/p>\n

Quelle que soit votre m\u00e9thode pr\u00e9f\u00e9r\u00e9e, l\u2019utilisation de l\u2019activit\u00e9 cardiovasculaire d\u00e9crite ci-dessus donnera certainement des r\u00e9sultats positifs.
\n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ admin_label=\u00a0\u00bbSection\u00a0\u00bb _builder_version=\u00a0\u00bb3.22″ custom_padding=\u00a0\u00bb0px||0px|\u00a0\u00bb transparent_background=\u00a0\u00bboff\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_row admin_label=\u00a0\u00bbRamer\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb custom_padding=\u00a0\u00bb0px||0px|\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_image align=\u00a0\u00bbcenter\u00a0\u00bb align_tablet=\u00a0\u00bbcenter\u00a0\u00bb align_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb admin_label=\u00a0\u00bbImage\u00a0\u00bb _builder_version=\u00a0\u00bb4.6.1″ custom_margin=\u00a0\u00bb0px||0px|\u00a0\u00bb animation_style=\u00a0\u00bbslide\u00a0\u00bb animation_direction=\u00a0\u00bbleft\u00a0\u00bb animation_duration=\u00a0\u00bb500ms\u00a0\u00bb animation_intensity_slide=\u00a0\u00bb10%\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_width=\u00a0\u00bb5px\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb animation=\u00a0\u00bbleft\u00a0\u00bb sticky=\u00a0\u00bboff\u00a0\u00bb always_center_on_mobile=\u00a0\u00bbon\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ admin_label=\u00a0\u00bbSection\u00a0\u00bb _builder_version=\u00a0\u00bb3.22″ custom_padding=\u00a0\u00bb0px|||\u00a0\u00bb transparent_background=\u00a0\u00bboff\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_row admin_label=\u00a0\u00bbRamer\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb _builder_version=\u00a0\u00bb4.6.1″ text_text_color=\u00a0\u00bb#000000″ text_font_size=\u00a0\u00bb16″ header_font=\u00a0\u00bbPT Serif||||\u00a0\u00bb header_text_color=\u00a0\u00bb#000000″ header_font_size=\u00a0\u00bb40px\u00a0\u00bb background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ custom_css_main_element=\u00a0\u00bb\/*position: relative;*\/|| padding:40px;|| border: 1px solid #aed886;|| background: blue;|| background: -webkit-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: -moz-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, #eee ||||100%);||||box-shadow: 0 8px 8px #e1e0e0;||border-radius:50px;||border: 10px inset #9FB02B\u00a0\u00bb use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]<\/p>\n

Lignes directrices sur l\u2019entra\u00eenement en r\u00e9sistance<\/u><\/em><\/h2>\n

 <\/p>\n

Lorsque vous effectuez un entra\u00eenement en r\u00e9sistance en g\u00e9n\u00e9ral, il y a quelques directives de base \u00e0 respecter quelle que soit votre phase d\u2019entra\u00eenement afin d\u2019atteindre une efficacit\u00e9 maximale.<\/p>\n

Ces lignes directrices sont les suivantes :<\/p>\n

    \n
  • Le poids soulev\u00e9 doit toujours \u00eatre enti\u00e8rement contr\u00f4lable<\/li>\n
  • Une forme de levage parfaite doit toujours \u00eatre utilis\u00e9e<\/li>\n
  • Toutes les r\u00e9p\u00e9titions doivent \u00eatre effectu\u00e9es avec une phase positive de deux secondes, une pression d\u2019une seconde au bas du mouvement et une phase n\u00e9gative de deux secondes (au moins)<\/li>\n
  • Vous devez toujours respecter le nombre de r\u00e9p\u00e9titions et de s\u00e9ries sp\u00e9cifi\u00e9s par phase de levage<\/li>\n
  • Vous devez toujours respecter les p\u00e9riodes de repos que vous avez sp\u00e9cifi\u00e9es<\/li>\n<\/ul>\n

    En conjonction avec ces directives de base, vous devez structurer vos s\u00e9ances de r\u00e9sistance comme suit lors d\u2019une coupe :<\/p>\n

      \n
    • Effectuez chaque exercice pour un total de 8 \u00e0 10 r\u00e9p\u00e9titions<\/li>\n
    • Effectuez entre 5 et 6 s\u00e9ries par exercice<\/li>\n
    • Assurez-vous d\u2019avoir entre 30 et 60 secondes de repos entre les s\u00e9ries<\/li>\n
    • Assurez-vous que votre s\u00e9ance se compose de 80 % d\u2019exercices d\u2019isolation et de 20 % de mouvements compos\u00e9s pour privil\u00e9gier la croissance musculaire<\/li>\n
    • Assurez-vous d\u2019entra\u00eener chaque groupe musculaire au moins une fois par semaine<\/li>\n<\/ul>\n

      Il est \u00e9galement important que vous incluiez trois s\u00e9ances cardiovasculaires par semaine de la mani\u00e8re d\u00e9crite pr\u00e9c\u00e9demment. Lorsque votre pourcentage de graisse corporelle cesse de baisser, il serait appropri\u00e9 d\u2019augmenter le cardio comme prescrit dans la section des directives cardio jusqu\u2019\u00e0 ce que la perte de poids reprenne. <\/p>\n

      Quel que soit l\u2019objectif que vous avez choisi, vous devez vous assurer que vous respectez les directives nutritionnelles que nous avons partag\u00e9es pr\u00e9c\u00e9demment, car elles vont repr\u00e9senter au moins 80 % de vos r\u00e9sultats lors de l\u2019utilisation du clenbut\u00e9rol.
      \n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ admin_label=\u00a0\u00bbSection\u00a0\u00bb _builder_version=\u00a0\u00bb3.22″ custom_padding=\u00a0\u00bb0px|||\u00a0\u00bb transparent_background=\u00a0\u00bboff\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_row admin_label=\u00a0\u00bbRamer\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb _builder_version=\u00a0\u00bb3.27.4″ text_text_color=\u00a0\u00bb#000000″ text_font_size=\u00a0\u00bb16″ header_font=\u00a0\u00bbPT Serif||||\u00a0\u00bb header_text_color=\u00a0\u00bb#000000″ header_font_size=\u00a0\u00bb40px\u00a0\u00bb background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb custom_css_main_element=\u00a0\u00bb\/*position: relative;*\/|| padding:40px;|| border: 1px solid #aed886;|| background: blue;|| background: -webkit-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: -moz-radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, ||||#eee 100%);|| background: radial-gradient(center 55%, ellipse farthest-corner, #fff 85%, #eee ||||100%);||||box-shadow: 0 8px 8px #e1e0e0;||border-radius:50px;||border: 10px inset #9FB02B\u00a0\u00bb use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb]<\/p>\n

      Guide de la salle de sport Clenbuterol<\/u><\/em><\/h2>\n

      L\u2019entra\u00eenement optimal pour br\u00fbler les graisses est celui qui combine la musculation lourde et le cardio. <\/span>
      \n<\/span>
      \n<\/span>Le programme de musculation suivant utilise une r\u00e9partition d\u2019entra\u00eenement lundi\/mercredi\/vendredi et est divis\u00e9 en entra\u00eenements sup\u00e9rieurs et inf\u00e9rieurs. Cela signifie qu\u2019une semaine, vous entra\u00eenerez le haut de votre corps deux fois par semaine (lundi et vendredi) et le bas de votre corps une fois par semaine (mercredi). La semaine suivante, c\u2019est l\u2019inverse et vous entra\u00eenez le bas du corps deux fois par semaine (lundi et vendredi) et le haut du corps une fois par semaine (mercredi). Les abdominaux sont entra\u00een\u00e9s deux fois par semaine, les jours de repos. <\/span>
      \n<\/span>
      \n<\/span>Votre cardio doit \u00eatre effectu\u00e9 tous les jours de la semaine, \u00e0 l\u2019exception des jours o\u00f9 vous effectuez les entra\u00eenements du bas du corps.<\/span>
      \n<\/span>
      \n<\/span>Cette routine est d\u00e9lib\u00e9r\u00e9ment de faible volume et se concentre sur des exercices compos\u00e9s. Il a \u00e9t\u00e9 soigneusement con\u00e7u pour les personnes qui suivent un r\u00e9gime pour perdre du poids et qui n\u2019auront donc pas autant de carburant et d\u2019\u00e9nergie qu\u2019elles le feraient normalement. <\/span><\/p>\n

       
      \n[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row custom_padding_last_edited=\u00a0\u00bbon|phone\u00a0\u00bb admin_label=\u00a0\u00bbRamer\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_image=\u00a0\u00bbhttps:\/\/clenbuterol-steroids.com\/wp-content\/uploads\/2017\/04\/softbg.jpg\u00a0\u00bb background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb width=\u00a0\u00bb70%\u00a0\u00bb max_width=\u00a0\u00bb70%\u00a0\u00bb custom_padding=\u00a0\u00bb|90px||90px\u00a0\u00bb custom_padding_tablet=\u00a0\u00bb|60px||60px\u00a0\u00bb custom_padding_phone=\u00a0\u00bb|30px||30px\u00a0\u00bb custom_css_main_element=\u00a0\u00bbborder-radius: 16px;\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bbon\u00a0\u00bb width_unit=\u00a0\u00bboff\u00a0\u00bb custom_width_px=\u00a0\u00bb80%\u00a0\u00bb custom_width_percent=\u00a0\u00bb70%\u00a0\u00bb column_structure=\u00a0\u00bb1_2,1_2″][et_pb_column type=\u00a0\u00bb1_2″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb _builder_version=\u00a0\u00bb4.6.1″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]<\/p>\n

      Semaine 1<\/b>
      <\/span>Lundi \u2013 Entra\u00eenement du haut du corps 1<\/span>
      <\/span>D\u00e9velopp\u00e9 couch\u00e9 plat avec halt\u00e8res \u00e0 prise moyenne (2 x 8-12)<\/span><\/i>
      <\/span><\/i>Presse militaire debout (2 x 12)<\/span><\/i>
      <\/span><\/i>Presse \u00e0 triceps couch\u00e9s (2 x 15)<\/span><\/i>
      <\/span><\/i>Traction (2 s\u00e9ries jusqu \u00ab \u00e0 l \u00bb \u00e9chec)<\/span><\/i>
      <\/span><\/i>Rang\u00e9e d\u2019halt\u00e8res courb\u00e9s (2 x 10)<\/span><\/i>
      <\/span>
      <\/span>Mardi \u2013 Entra\u00eenement abdominal<\/span>
      <\/span>D\u00e9cliner Crunch ( 3 x 12)<\/span><\/i>
      <\/span><\/i>\u00c9l\u00e9vation du genou sur barres parall\u00e8les ( 3 x 12)<\/span><\/i>
      <\/span><\/i>Crunch de balle d\u2019exercice ( 3 x 12)<\/span><\/i>
      <\/span>
      <\/span>Mercredi \u2013 Entra\u00eenement du bas du corps 1<\/span>
      <\/span>EZ Bar Curl (2 x 12)<\/span><\/i>
      <\/span><\/i>Boucles de marteau (2 x 15)<\/span><\/i>
      <\/span><\/i>\u00c9l\u00e9vation du mollet assis (1 x 15)<\/span><\/i>
      <\/span><\/i>Soulev\u00e9 de terre \u00e0 jambes raides (2 x 15)<\/span><\/i>
      <\/span><\/i>Hack Squat (1 x 8, 1 x 20)<\/span><\/i>
      <\/span>
      <\/span>Jeudi \u2013 Entra\u00eenement abdominal<\/span>
      <\/span>D\u00e9cliner Crunch ( 3 x 12)<\/span><\/i>
      <\/span><\/i>\u00c9l\u00e9vation du genou sur barres parall\u00e8les ( 3 x 12)<\/span><\/i>
      <\/span><\/i>Crunch de balle d\u2019exercice ( 3 x 12)<\/span><\/i>
      <\/span>
      <\/span>Vendredi \u2013 Entra\u00eenement du haut du corps 2<\/span>
      <\/span>Presse \u00e0 halt\u00e8res inclin\u00e9e (2 x 8-12)<\/span><\/i>
      <\/span><\/i>Presse \u00e0 halt\u00e8res assise (2 x 12)<\/span><\/i>
      <\/span><\/i>Trempettes (2 x 12)<\/span><\/i>
      <\/span><\/i>Poign\u00e9e large Lat Pulldown (2 x 10)<\/span><\/i>
      <\/span><\/i>Soulev\u00e9 de terre (1 x 8, 1 x 4)<\/span><\/i><\/p>\n

      [\/et_pb_text][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_2″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_image align_tablet=\u00a0\u00bbcenter\u00a0\u00bb align_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb admin_label=\u00a0\u00bbImage\u00a0\u00bb _builder_version=\u00a0\u00bb4.6.1″ animation_style=\u00a0\u00bbslide\u00a0\u00bb animation_direction=\u00a0\u00bbleft\u00a0\u00bb animation_duration=\u00a0\u00bb500ms\u00a0\u00bb animation_intensity_slide=\u00a0\u00bb10%\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb animation=\u00a0\u00bbleft\u00a0\u00bb sticky=\u00a0\u00bboff\u00a0\u00bb always_center_on_mobile=\u00a0\u00bbon\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row custom_padding_last_edited=\u00a0\u00bbon|phone\u00a0\u00bb admin_label=\u00a0\u00bbRamer\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_image=\u00a0\u00bbhttps:\/\/clenbuterol-steroids.com\/wp-content\/uploads\/2017\/04\/softbg.jpg\u00a0\u00bb background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb width=\u00a0\u00bb70%\u00a0\u00bb max_width=\u00a0\u00bb70%\u00a0\u00bb custom_margin=\u00a0\u00bb45px|||\u00a0\u00bb custom_padding=\u00a0\u00bb45px|90px||90px\u00a0\u00bb custom_padding_tablet=\u00a0\u00bb30px|60px||60px\u00a0\u00bb custom_padding_phone=\u00a0\u00bb20px|30px||30px\u00a0\u00bb custom_css_main_element=\u00a0\u00bbborder-radius: 16px;\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bbon\u00a0\u00bb width_unit=\u00a0\u00bboff\u00a0\u00bb custom_width_px=\u00a0\u00bb80%\u00a0\u00bb custom_width_percent=\u00a0\u00bb70%\u00a0\u00bb column_structure=\u00a0\u00bb1_2,1_2″][et_pb_column type=\u00a0\u00bb1_2″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttps:\/\/clenbuterol-steroids.com\/wp-content\/uploads\/2017\/05\/Ambassador-Spain-Raul3-2.jpg\u00a0\u00bb align_tablet=\u00a0\u00bbcenter\u00a0\u00bb align_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb admin_label=\u00a0\u00bbImage\u00a0\u00bb _builder_version=\u00a0\u00bb4.6.1″ animation_style=\u00a0\u00bbslide\u00a0\u00bb animation_direction=\u00a0\u00bbleft\u00a0\u00bb animation_duration=\u00a0\u00bb500ms\u00a0\u00bb animation_intensity_slide=\u00a0\u00bb10%\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb animation=\u00a0\u00bbleft\u00a0\u00bb sticky=\u00a0\u00bboff\u00a0\u00bb always_center_on_mobile=\u00a0\u00bbon\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″][\/et_pb_image][\/et_pb_column][et_pb_column type=\u00a0\u00bb1_2″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb _builder_version=\u00a0\u00bb3.27.4″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]Semaine 2<\/b>
      \n<\/span>Lundi \u2013 Entra\u00eenement du bas du corps 2<\/span>
      \n<\/span>Halt\u00e8re Alterne Biceps Curl (2 x 12)<\/span><\/i>
      \n<\/span><\/i>Plaque torsad\u00e9e (3 x 15)<\/span><\/i>
      \n<\/span><\/i>Presse \u00e0 veaux (1 x 15)<\/span><\/i>
      \n<\/span><\/i>Boucles des ischio-jambiers (2 x 12)<\/span><\/i>
      \n<\/span><\/i>Squats (1 x 8, 1 x 20)<\/span><\/i>
      \n<\/span>
      \n<\/span>Mardi \u2013 Entra\u00eenement abdominal<\/span>
      \n<\/span>D\u00e9cliner Crunch ( 3 x 12)<\/span><\/i>
      \n<\/span><\/i>\u00c9l\u00e9vation du genou sur barres parall\u00e8les ( 3 x 12)<\/span><\/i>
      \n<\/span><\/i>Crunch de balle d\u2019exercice ( 3 x 12)<\/span><\/i>
      \n<\/span>
      \n<\/span>Mercredi \u2013 Entra\u00eenement du haut du corps 3<\/span>
      \n<\/span>D\u00e9velopp\u00e9 couch\u00e9 \u00e0 halt\u00e8res (2 x 8-12)<\/span><\/i>
      \n<\/span><\/i>Presse militaire Smith Machine (2 x 8)<\/span><\/i>
      \n<\/span><\/i>D\u00e9velopp\u00e9 couch\u00e9 avec halt\u00e8res longs \u00e0 prise serr\u00e9e (2 x 15)<\/span><\/i>
      \n<\/span><\/i>Traction (2 s\u00e9ries jusqu \u00ab \u00e0 l \u00bb \u00e9chec)<\/span><\/i>
      \n<\/span><\/i>Rang\u00e9e d\u2019halt\u00e8res courb\u00e9s (2 x 10)<\/span><\/i>
      \n<\/span>
      \n<\/span>Jeudi \u2013 Entra\u00eenement abdominal<\/span>
      \n<\/span>D\u00e9cliner Crunch ( 3 x 12)<\/span><\/i>
      \n<\/span><\/i>\u00c9l\u00e9vation du genou sur barres parall\u00e8les ( 3 x 12)<\/span><\/i>
      \n<\/span><\/i>Crunch de balle d\u2019exercice ( 3 x 12)<\/span><\/i>
      \n<\/span>
      \n<\/span>Vendredi \u2013 Entra\u00eenement du bas du corps 3<\/span>
      \n<\/span>Curl de pr\u00e9dicateur (2 x 12)<\/span><\/i>
      \n<\/span><\/i>Zottman Curl (2 x 15)<\/span><\/i>
      \n<\/span><\/i>Soul\u00e8vements de mollets debout (1 x 15)<\/span><\/i>
      \n<\/span><\/i>Squats (2 x 15)<\/span><\/i>
      \n<\/span><\/i>Presse \u00e0 jambes (1 R\u00e9gler jusqu \u00ab \u00e0 l \u00bb \u00e9chec)<\/span><\/i>
      \n<\/span>
      \n[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

      [et_pb_section fb_built=\u00a0\u00bb1″ admin_label=\u00a0\u00bbsection\u00a0\u00bb _builder_version=\u00a0\u00bb3.22″ background_color=\u00a0\u00bbrgba(152,221,2,0.42)\u00a0\u00bb parallax=\u00a0\u00bbon\u00a0\u00bb custom_padding=\u00a0\u00bb0px|||\u00a0\u00bb custom_css_main_element=\u00a0\u00bbbackground-position: -100px;\u00a0\u00bb transparent_background=\u00a0\u00bboff\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb width_unit=\u00a0\u00bbon\u00a0\u00bb][et_pb_row admin_label=\u00a0\u00bbramer\u00a0\u00bb _builder_version=\u00a0\u00bb3.25″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb3.25″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb][et_pb_text admin_label=\u00a0\u00bbText\u00a0\u00bb _builder_version=\u00a0\u00bb3.27.4″ header_font=\u00a0\u00bbPT Serif||||\u00a0\u00bb header_text_color=\u00a0\u00bb#ffffff\u00a0\u00bb header_font_size=\u00a0\u00bb50px\u00a0\u00bb background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb text_orientation=\u00a0\u00bbcenter\u00a0\u00bb background_layout=\u00a0\u00bbdark\u00a0\u00bb module_alignment=\u00a0\u00bbcenter\u00a0\u00bb custom_margin=\u00a0\u00bb|-80px||\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ use_border_color=\u00a0\u00bboff\u00a0\u00bb border_color=\u00a0\u00bb#ffffff\u00a0\u00bb border_style=\u00a0\u00bbsolid\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″] Guide complet [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=\u00a0\u00bb1″ admin_label=\u00a0\u00bbsection\u00a0\u00bb _builder_version=\u00a0\u00bb3.22″ background_image=\u00a0\u00bbhttps:\/\/clenbuterol-steroids.com\/wp-content\/uploads\/2017\/05\/body-bg.png\u00a0\u00bb custom_padding=\u00a0\u00bb0px||0px|\u00a0\u00bb custom_css_main_element=\u00a0\u00bbbackground-repeat: repeat;||background-position: initial;||background-size: initial;\u00a0\u00bb transparent_background=\u00a0\u00bboff\u00a0\u00bb make_fullwidth=\u00a0\u00bboff\u00a0\u00bb use_custom_width=\u00a0\u00bboff\u00a0\u00bb […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","mrp_rating_form_position":"","mrp_rating_results_position":"","mrp_structured_data_type":"","mrp_allow_anonymous":"","mrp_rating_form_id":"","footnotes":""},"class_list":["post-9762","page","type-page","status-publish","hentry"],"yoast_head":"\nLe guide d\u2019entra\u00eenement ultime pour perdre du poids | St\u00e9ro\u00efdes Clenbuterol<\/title>\n<meta name=\"description\" content=\"Suivez notre guide d\u2019entra\u00eenement ultime au Clenbuterol pour perdre du poids et br\u00fbler les graisses rapidement. C\u2019est le meilleur guide de perte de poids cardio et gym en ligne.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/clenbuterol-steroids.com\/fr\/guide-complet\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le guide d\u2019entra\u00eenement ultime pour perdre du poids | St\u00e9ro\u00efdes Clenbuterol\" \/>\n<meta property=\"og:description\" content=\"Suivez notre guide d\u2019entra\u00eenement ultime au Clenbuterol pour perdre du poids et br\u00fbler les graisses rapidement. C\u2019est le meilleur guide de perte de poids cardio et gym en ligne.\" \/>\n<meta property=\"og:url\" content=\"http:\/\/clenbuterol-steroids.com\/fr\/guide-complet\/\" \/>\n<meta property=\"og:site_name\" content=\"Clenbuterol Steroids\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-28T09:56:04+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"http:\/\/clenbuterol-steroids.com\/fr\/guide-complet\/\",\"url\":\"http:\/\/clenbuterol-steroids.com\/fr\/guide-complet\/\",\"name\":\"Le guide d\u2019entra\u00eenement ultime pour perdre du poids | St\u00e9ro\u00efdes Clenbuterol\",\"isPartOf\":{\"@id\":\"https:\/\/clenbuterol-steroids.com\/fr\/#website\"},\"datePublished\":\"2017-05-01T03:02:33+00:00\",\"dateModified\":\"2025-05-28T09:56:04+00:00\",\"description\":\"Suivez notre guide d\u2019entra\u00eenement ultime au Clenbuterol pour perdre du poids et br\u00fbler les graisses rapidement. 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