Circuits Challenge
12 Jun 2017

Circuits Challenge

Salut à toutes et à tous

Bienvenue sur le blog de sport-corps,

Pour le premier article du blog, je vais vous donner des idées de circuits training sous forme de challenge ça va booster le métabolisme, améliorer la récupération et augmenter la congestion.

Demandez à un ami de faire la même et comparez vos résultats.

Prévoyez une séance car elles peuvent êtres éprouvante.

Circuit 1 :

Tractions : Un max de répétitions en 6 séries (faite des tractions stricte pas de balancier)

Pompes : Un max de répétitions en 6 séries

V-up : 50 un seul set

Temps de repos : 1 minute  entre chaque série et exercices  

Circuit 2 :

Enchainez les exercices sur trois 3 rounds, le temps de repos dépends de vous améliorer le au fur et à mesure.

Exercice

R1

R2

R3

Tirage inversé

21

15

9

Swing Kettel ou Halt*

21

15

9

Squat sauté

21

15

9

 

*16kgs pour les hommes et 8 kgs pour les femmes

Circuit 3 :

Inspiré de l’échelle simple du Kettelbell   

On monte l’échelle : effectuez 3 pompes suivi de un saut groupé au premier round, ajoutez 3 et 1 à chaque round : 6 pompes et 2 sauts au round 2 ,9 pompes et 3 sauts. Continuez à ajouter jusqu’à arriver à l’échec aux pompes.

On descend l’échelle : on retire 3 et 1 jusqu’à revenir au début

Exemple

Exercices

R1

R2

R3

R4

R5

 

Pmp

3

6

9

6

3

 

S.G

1

2

3

2

1

 

Bonne séance 

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