{"id":95014,"date":"2024-07-16T11:13:03","date_gmt":"2024-07-16T11:13:03","guid":{"rendered":"https:\/\/www.getstoryshots.com\/?p=95014"},"modified":"2024-07-16T11:14:21","modified_gmt":"2024-07-16T11:14:21","slug":"bigger-leaner-stronger-workout-plan-interactive-infographic","status":"publish","type":"post","link":"https:\/\/www.getstoryshots.com\/fr\/books\/bigger-leaner-stronger-workout-plan-interactive-infographic\/","title":{"rendered":"Bigger Leaner Stronger Workout Plan Interactive Infographic (en anglais)"},"content":{"rendered":"

Obtenir le r\u00e9sum\u00e9 d\u00e9taill\u00e9 de Bigger Leaner Stronger (en anglais) ici.<\/a><\/p>\n\n\n\n\n\n\n \n \n Plan d'entra\u00eenement interactif Bigger Leaner Stronger (plus grand, plus maigre, plus fort)<\/title>\n <style>\n .bls-container {\n font-family: Arial, sans-serif;\n color: white;\n background: linear-gradient(135deg, #1a2a6c, #b21f1f, #fdbb2d);\n padding: 20px;\n border-radius: 10px;\n }\n .bls-container h1, .bls-container h2 {\n text-align: center;\n }\n .bls-section {\n background: rgba(255,255,255,0.1);\n border-radius: 10px;\n padding: 20px;\n margin-bottom: 20px;\n }\n .bls-item {\n cursor: pointer;\n padding: 10px;\n margin: 5px 0;\n transition: background-color 0.3s;\n }\n .bls-item:hover {\n background-color: rgba(255,255,255,0.2);\n }\n .bls-details {\n display: none;\n padding: 10px;\n background-color: rgba(0,0,0,0.1);\n border-radius: 5px;\n margin-top: 10px;\n }\n <\/style>\n<\/head>\n<body>\n <div class=\"bls-container\">\n <h1>Plan d'entra\u00eenement \"Bigger Leaner Stronger\" (plus grand, plus maigre, plus fort)<\/h1>\n \n <div class=\"bls-section\">\n <h2>Principes d'entra\u00eenement<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle1')\">1. Surcharge de tension progressive<\/div>\n <div id=\"principle1\" class=\"bls-details\">Augmentez progressivement le poids que vous soulevez au fil du temps pour continuer \u00e0 d\u00e9velopper votre force et vos muscles.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle2')\">2. Poids libres et poids compos\u00e9s<\/div>\n <div id=\"principle2\" class=\"bls-details\">Privil\u00e9giez les exercices qui font travailler plusieurs groupes musculaires simultan\u00e9ment, en utilisant principalement des poids libres.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle3')\">3. Repos et r\u00e9cup\u00e9ration<\/div>\n <div id=\"principle3\" class=\"bls-details\">Laissez suffisamment de temps entre les s\u00e9ances d'entra\u00eenement pour la r\u00e9paration et la croissance des muscles.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('principle4')\">4. Cardio mod\u00e9r\u00e9<\/div>\n <div id=\"principle4\" class=\"bls-details\">Faites un peu de cardio pour votre sant\u00e9 g\u00e9n\u00e9rale, mais n'en faites pas trop pour ne pas nuire \u00e0 la croissance musculaire.<\/div>\n <\/div>\n \n <div class=\"bls-section\">\n <h2>La formule \"Bigger Leaner Stronger\" (plus grand, plus maigre, plus fort)<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula1')\">Entra\u00eener 1 \u00e0 2 groupes musculaires par jour<\/div>\n <div id=\"formula1\" class=\"bls-details\">Pour une intensit\u00e9 maximale, concentrez-vous sur un ou deux groupes musculaires principaux lors de chaque s\u00e9ance d'entra\u00eenement.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula2')\">4-6 r\u00e9p\u00e9titions, 9-12 s\u00e9ries lourdes par groupe de muscles<\/div>\n <div id=\"formula2\" class=\"bls-details\">Effectuez 4 \u00e0 6 r\u00e9p\u00e9titions par s\u00e9rie, en visant un total de 9 \u00e0 12 s\u00e9ries par groupe musculaire pour stimuler la croissance.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula3')\">Se reposer 2 \u00e0 3 minutes entre les s\u00e9ries<\/div>\n <div id=\"formula3\" class=\"bls-details\">Laissez suffisamment de temps de repos entre les s\u00e9ries pour maintenir l'intensit\u00e9 tout au long de l'entra\u00eenement.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula4')\">S'entra\u00eener pendant 45 \u00e0 60 minutes<\/div>\n <div id=\"formula4\" class=\"bls-details\">Les s\u00e9ances d'entra\u00eenement doivent \u00eatre relativement courtes mais intenses afin de maximiser la croissance musculaire et de minimiser la fatigue.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('formula5')\">Entra\u00eenez chaque groupe musculaire tous les 5 \u00e0 7 jours<\/div>\n <div id=\"formula5\" class=\"bls-details\">Pr\u00e9voyez un temps de r\u00e9cup\u00e9ration suffisant entre les s\u00e9ances d'entra\u00eenement d'un m\u00eame groupe musculaire.<\/div>\n <\/div>\n \n <div class=\"bls-section\">\n <h2>S\u00e9paration en trois jours<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('day1')\">Jour 1 : Tirer<\/div>\n <div id=\"day1\" class=\"bls-details\">\n - Lev\u00e9es de terre<br>\n - Rows avec halt\u00e8res<br>\n - Pompes \u00e0 main<br>\n - Boucles d'halt\u00e8res\n <\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('day2')\">Jour 2 : Pousser<\/div>\n <div id=\"day2\" class=\"bls-details\">\n - D\u00e9velopp\u00e9 couch\u00e9 inclin\u00e9<br>\n - Presse militaire<br>\n - D\u00e9velopp\u00e9 couch\u00e9<br>\n - El\u00e9vations lat\u00e9rales\n <\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('day3')\">Jour 3 : Jambes<\/div>\n <div id=\"day3\" class=\"bls-details\">\n - Squats<br>\n - Presse pour les jambes<br>\n - Lev\u00e9es de terre roumaines<br>\n - Circuit Ab\n <\/div>\n <\/div>\n \n <div class=\"bls-section\">\n <h2>Lignes directrices en mati\u00e8re de nutrition<\/h2>\n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition1')\">\u00c9quilibrer les macros<\/div>\n <div id=\"nutrition1\" class=\"bls-details\">Votre alimentation doit \u00eatre riche en prot\u00e9ines, mod\u00e9r\u00e9e en glucides et mod\u00e9r\u00e9e en lipides.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition2')\">Choisissez des sources de prot\u00e9ines compl\u00e8tes<\/div>\n <div id=\"nutrition2\" class=\"bls-details\">Optez pour des viandes maigres, du poisson, des \u0153ufs et des produits laitiers pour un apport en prot\u00e9ines de qualit\u00e9.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition3')\">Les glucides en fonction des s\u00e9ances d'entra\u00eenement<\/div>\n <div id=\"nutrition3\" class=\"bls-details\">Consommez des glucides avant et apr\u00e8s l'entra\u00eenement pour stimuler les performances et la r\u00e9cup\u00e9ration.<\/div>\n \n <div class=\"bls-item\" onclick=\"blsToggleDetails('nutrition4')\">Les graisses proviennent de sources non satur\u00e9es<\/div>\n <div id=\"nutrition4\" class=\"bls-details\">Incluez des graisses saines provenant de sources telles que l'huile d'olive, les noix et les avocats.<\/div>\n <\/div>\n <\/div>\n\n <script>\n function blsToggleDetails(id) {\n var details = document.getElementById(id);\n if (details.style.display === \"none\" || details.style.display === \"\") {\n details.style.display = \"block\";\n } else {\n details.style.display = \"none\";\n }\n }\n <\/script>\n<\/body>\n<\/html>","protected":false},"excerpt":{"rendered":"<p>Obtenez le r\u00e9sum\u00e9 d\u00e9taill\u00e9 de Bigger Leaner Stronger ici. Plan d'entra\u00eenement interactif Bigger Leaner Stronger Plan d'entra\u00eenement Bigger Leaner Stronger Principes d'entra\u00eenement 1. Surcharge de tension progressive Augmentez progressivement le poids que vous soulevez pour continuer \u00e0 d\u00e9velopper votre force et vos muscles. 2. Poids libres et charges compos\u00e9es Concentrez-vous sur des exercices qui font travailler plusieurs groupes musculaires simultan\u00e9ment,...<\/p>","protected":false},"author":13,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"yasr_overall_rating":0,"yasr_post_is_review":"","yasr_auto_insert_disabled":"","yasr_review_type":"","footnotes":""},"categories":[4619],"tags":[],"class_list":["post-95014","post","type-post","status-publish","format-standard","hentry","category-infographic"],"acf":[],"yasr_visitor_votes":{"stars_attributes":{"read_only":false,"span_bottom":false},"number_of_votes":0,"sum_votes":0},"taxonomy_info":{"category":[{"value":4619,"label":"Infographic"}]},"featured_image_src_large":false,"author_info":{"display_name":"Team StoryShots","author_link":"https:\/\/www.getstoryshots.com\/fr\/books\/author\/fuzr6koxtahlfjcigcjjuadpexy2\/"},"comment_info":0,"category_info":[{"term_id":4619,"name":"Infographic","slug":"infographic","term_group":0,"term_taxonomy_id":4619,"taxonomy":"category","description":"","parent":0,"count":20,"filter":"raw","cat_ID":4619,"category_count":20,"category_description":"","cat_name":"Infographic","category_nicename":"infographic","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/www.getstoryshots.com\/fr\/wp-json\/wp\/v2\/posts\/95014","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.getstoryshots.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.getstoryshots.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/fr\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.getstoryshots.com\/fr\/wp-json\/wp\/v2\/comments?post=95014"}],"version-history":[{"count":3,"href":"https:\/\/www.getstoryshots.com\/fr\/wp-json\/wp\/v2\/posts\/95014\/revisions"}],"predecessor-version":[{"id":95018,"href":"https:\/\/www.getstoryshots.com\/fr\/wp-json\/wp\/v2\/posts\/95014\/revisions\/95018"}],"wp:attachment":[{"href":"https:\/\/www.getstoryshots.com\/fr\/wp-json\/wp\/v2\/media?parent=95014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/fr\/wp-json\/wp\/v2\/categories?post=95014"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.getstoryshots.com\/fr\/wp-json\/wp\/v2\/tags?post=95014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}