Programme musculation hommes

Je suis une Homme qui désire maigrir et raffermir sa silhouette, mais je ne veux pas des gros muscles ! Dois-je m'orienter vers le cardio, les cours collectifs ou la musculation ? Combien de fois par semaine ? »

La plupart des femmes évitent de faire de la musculation par peur de prendre du volume et de se retrouver accidentellement avec des "gros bras". Pourtant la plupart des études ne montrent que des avantages à associer la musculation et les exercices cardio-respiratoires lors d'un régime, notamment pour conserver la masse musculaire et maintenir le métabolisme à un rythme élevé.
Par exemple, l’American College of sports medecine prône des séances de cardio 3 à 4 fois par semaine, associées à de la musculation ou du fitness 2 à 3 fois par semaine pendant un régime.

S'entrainer avec des poids ou sur des machines de musculation ne vous fera pas devenir une montagne de muscle, les femmes n'ont pas la même capacité de croissance musculaire que les hommes ! Vos muscles ne seront pas plus gros mais plus fermes et forts, ce qui aboutira à une silhouette tonique et harmonieuse.
Concrètement, nous vous conseillons d'associer cardio training et musculation dans votre pratique sportive.

Au niveau de l'entraînement de musculation, 2 à 3 séances par semaine en travaillant tout le corps à chaque séance devrait suffire.
En général les femmes préfèrent les programmes qui ciblent une partie spécifique du corps comme les fameux cours d'abdos-fessiers qu'on trouve dans pratiquement toutes les salles de gym. Ce type de programme n'est hélas pas complet et aura tendance à surmener les zones travaillées. Ne vous faites pas d'illusions, on ne perd pas du gras localement, on perd la graisse dans l'ensemble du corps et ces zones sont souvent les plus rebelles.
Pour obtenir un physique harmonieux et équilibré vous devez travailler l'ensemble du corps et notamment le dos, si important pour la posture. N'oubliez pas que le corps est une chaîne aussi résistante que le plus faible de ses maillons. Cette remarque est également valable pour les hommes qui perdent leur temps à ne travailler que les bras, les abdominaux et les pectoraux.

SEANCE - FULL BODY FEMME

EXERCICE 1

Squat (cuisses, fessiers, lombaires)
Echauffement : 1 série de 20 répétitions barre à vide
Séries de travail : 4*12 (4 séries de 12 répétitions)
- Mouvement alternatif sur machine : Presse à cuisses
- Mouvement alternatif avec des poids libres : Fentes

EXERCICE 2

Développé couché (pectoraux, triceps, épaules)
Echauffement : 1 série de 20 répétitions barre à vide
Séries de travail : 3*12
- Mouvement alternatif sur machine : Presse à pectoraux assis
- Mouvement alternatif avec le poids du corps :Pompes

EXERCICE 3

Tirage machine poulie basse (Dorsaux, biceps)
Echauffement : 1 série légère de 20 répétitions
Séries de travail : 3*12
- Mouvement alternatif avec des poids libres : Rowing un bras
- Mouvement alternatif avec le poids du corps : Tractions.

EXERCICE 4

Développé vertical haltères (Épaules, triceps)
Echauffement : 1 série légère de 20 répétitions
Séries de travail : 3*12
- Mouvement alternatif barre libre : Développé barre devant
- Mouvement alternatif sur machine : Développé à la barre.

EXERCICE 5

Crunchs au sol (abdominaux)
Séries de travail : 4*maximum
Programme alternatif d'abdominaux : Séries géantes

Pour ce qui est du matériel de musculation, si vous êtes en club de gym les machines de fitness peuvent être intéressantes pour débuter. Elles sont rassurantes et permettent d'apprendre les mouvements en sécurité sans se soucier de l'équilibre. Les poids libres, barres et haltères, même s'ils ont moins la côte auprès des femmes ne sont pas pour autant à mettre au placard.
En effet, plusieurs études scientifiques ont démontré que les machines sont moins intéressantes que les poids libres notamment parce que ces derniers sollicitent les muscles stabilisateurs des articulations et les muscles posturaux. Idéalement, combiner machines et poids libres est une bonne stratégie.
Les exercices au poids du corps, comme par exemple dans la méthode Lafay pour femme, peuvent être intéressants surtout pour celles qui n'aiment pas l'ambiance des salles de gym ou celles qui préfèrent s'entrainer à la maison pour des raisons pratiques. Une partie du forum est consacrée à cette méthode qui séduit de plus en plus de pratiquantes.

Pour ce qui est des charges, commencez avec un poids que vous maitrisez, en séries plutôt longues d'au moins 12 répétitions, et prenez des temps de repos entre les séries assez courts de l'ordre de 30 secondes à 1 minute. Vous devez utiliser des charges de plus en plus lourdesau fur et à mesure des progrès et ne pas avoir peur de les augmenter.

Smartphone Panties Protect Your Handheld’s Private Parts

By Spooky on August 6th, 2013 Category: FunnyThere are plenty of smartphone covers and screen protectors out there, but they all leave your phone’s most thumbed area, the home button, exposed. That’s where the stylish smartphone panties or pantsu come in. They stretch over the base of the device and cover it private parts.
If you haven’t figured it out already, these cheeky accessories were invented in Japan, by the world’s largest toy-maker, Bandai. They lacks any kind of functionality, and actually make it really hard to operate your phone, but Japanese teens thought they were cute and snatched them up quickly when they first hit the market back in march. Following the SmartPants’ success, Bandai has recently launched a new range of silicone smartphone underwear, featuring all kinds of patterns, from animal print to banana and Mount Fuji. There are also a variety of models, from skimpy bikinis to jockstraps and briefs. The stretchy gadget undies are made of silicone to fit most smartphone models and cost ¥200 ($2) a piece. You can find them in Gashapon machines (Japanese vending machines) across Japan. If you’re interested, sets of 7 panstu are available on the J-Box online store for $38.50. Kind of expensive for a useless accessory, but they’re guaranteed to make your phone stand out.

Relaxing Pillows Shaped Like a Woman’s Lap Gain Popularity in Japan

By Spooky on August 16th, 2013 Category: Funny
Designed to replicate the relaxing experience of resting your head on a woman’s lap, the Himazakura Lap Pillow is still very popular in Japan, years after it was launched.
On the popular online store Japan Trend Shop, the Himazakura Lap Pillow is described as” soft and elastic to the touch, and perfectly suited to lying your head on. You’ll be surprised at how comfortable and real it feels!” Shaped as the lap of a woman kneeling in Japanese style, the polyurethane cushion recreates the comfortable feeling of resting your head on a woman’s lap, be it your mother or your loving wife. Launched during the mid 2000′s by the Trane Corporation and advertised as a homesickness-healing accessory, the lap pillow was an instant hit with lonely shoppers, and it’s still proving a best-seller today. The item is sold out on both Japan Trend Shop andAmazon Japan, and it’s flying off the shelves of duty free shops in Tokyo and Narita International airports, where most people buy it as a novelty gift for friends.

Considering the minuscule skirt this fake lap is wearing, I doubt it was designed to replicate relaxing childhood feelings. At least I don’t remember my mom ever wearing anything like that when caressing me. For more realistic childhood experiences I think you’re better off visiting one of Japan’s Ear-Cleaning parlors

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Burping Champion Tries to Get Drunk by Chugging 30 Non-Alcoholic Beers in One Hour

By Spooky on September 2nd, 2013 Category: Funny

Competitive eater Tim Janus wanted to make history by becoming the first person to get legally drunk on non-alcoholic beer. To reach his goal, Tim recently tried to chug 30 cans of non-alcoholic beer in one hour.
People have been asking if it’s possible to become intoxicated by drinking non-alcoholic beer for years. Theoretically, it’s possible, but one would have to consume large quantities of the stuff to make it happen. Tim “Eater X” Janus decided he, as a of the International Federation of Competitive Eating, definitely had the stomach to do it, so in April he contacted the Deadspin website to have the stunt documented by a reputable news outlet. Tim estimated he would have to chug around 30 cans of non-alcoholic beer in under an hour in order to reach the .08 alcohol level to be declared legally drunk. That’s over 2.5 gallons of liquid in a very short amount of time, enough to probably kill an ordinary person. But Tim’s stomach is anything but ordinary, as he has proven during the many competitive eating contests he has won throughout the years.

Lucky for us, Tim was kind enough to record himself trying to get drunk on non-alcoholic beer. As you can see in the video below, he is warmly dressed to withstand the large amount of ice-cold beer he is about to ingest. “I’ll bring a breathalyzer with me, blow into it at the beginning of the hour, and then when the hour is up, I’ll hold up high one final can of beer, chug it, and blow into the breathalyzer to find out if history has been made,” Janus told Deadspin. So, did he make history? Unfortunately, all he made was a big mess. After pouring 28 cans of O’Doul’s beer down his throat, Jim barely managed to record his alcohol level before puking. He only got a .02 reading from his breathalyzer.

So go ahead, fill yourself up with as much non-alcoholic beer as you want, your driver’s license is safe. Just don’t go imitating Tim, drinking that much of anything is dangerous, unless you’re Dickinson Oppong, the human water fountain.

The Uniface Mask – A Simple Alternative to Makeup and Plastic Surgery

By Spooky on September 10th, 2013 Category: funnyWhat if you never had to waste precious time every day covering your face with layer upon layer of makeup, or even consider plastic surgery enhancements in a never-ending quest to adhere to society-set beauty standards? These are some of the ideas Chinese designer Zhuoying Li is tackling in her new project – the Uniface Mask.
Giant anime eyes, long eyelashes, a high nose bridge, narrow chin and cheeks, these are coveted facial features and they are all available in one simple package, the Uniface mask. The science team behind this unique beauty product has developed “bionic-skin” technology to produce a human-skin-like mask, which is extremely thin and breathable through its pores. With the included “Cell-Blending” glue, which seamlessly binds the mask to human skin, users can put on Uniface and not even feel they’re using it. And if you’re worried about its expressionless doll-like look, don’t be. Made only with FDA G.R.A.S.(generally recognized as safe) materials, Uniface provides the highest level of comfort, allowing you to talk, make facial expressions and even sleep with it on without feeling any difference in your life. If anything, you will have attained ideal beauty without losing countless hours in front of the mirror and wasting hard-earned money on makeup or plastic surgery.

Once applied, Uniface stays on and becomes your everyday face. According to the product site, the glue adheres to human skin and can only be removed at professional clinics, by Uniface experts. If you experience any kind of discomfort or if for any reason you want the mask removed during the first month after purchase, the company’s science team will remove it free of charge. After the trial period has expired, users will need to pay a removal fee of $59. Although Uniface requires commitment, the benefits are well-worth it, and you can even customize your look according to current beauty standards. Washing the mask with oil-based makeup remover will erase the pre-applied makeup, allowing you to create your own with regular powder or liquid cosmetics. Uniface promises to create new masks whenever generally-accepted beauty standards change and offers free mask replacement with each new purchase. So order yours today for the unbeatable price of $399. Your new beautiful life starts now!

Does Uniface sound too good/creepy to be true? That’s because it’s just a design project, although a brilliantly executed one at that. Zhuoying Li, a Chinese graduate of Parsons The New School for Design in New York, created the make-believe mask along with a promotional website full of believable information to “ironically communicate how media has manipulated women’s desire to have the same extreme facial features.” Job well done!

Feelling Lonely? Rent a Japanese Middle-Aged Man for $10 an Hour

By Spooky on September 12th, 2013 Category: 4topways.blogspot.comOssan Rental (or “Middle-Aged Guy Rental”) is the newest bizarre rental service in Japan. As the name suggests, it allows people to rent an average middle-aged Japanese guy for ¥1,000 ($10) an hour.
There are a lot of crazy people-renting services in the Land of the Rising Sun, from the now famous Soine-ya Prime rent-a handsome-boyfriend service, to simple rent-a-friend options and even a rent-a-bare-thigh advertising service. So we have hot young guys and girls for rent, but what about middle-aged folks, is no one interested in paying for their time? Surely there has to be a market out there for them, too, right? That’s probably what the masterminds before Ossan Rental thought when they decided to open the first rental service for middle-aged guys in Japan. The company currently offers only two options to choose from, either the 46-year old Takanobu Nishimoto, a college lecturer in fashion and styling from Osaka, or Mikio Sendou, a former baseball player and current sports commentator from Gifu Prefecture. They both seem like interesting dudes, and the company’s roster is only going to get bigger once the business gets off the ground.

Takanobu Nishimoto

Wondering what you get for ¥1,000 ($10) an hour? The Ossan Rental website suggests the middle-aged men available for rent make great buddies to play video games with, exceptional conversation partners, shopping companions or errand  boys and can help you pass the time in a more enjoyable way. The site is pretty easy to navigate and operate. All you have to do is place the middle-aged man of your choice in a virtual shopping cart and pay on delivery. There’s even an Ossan rental hotline available, which just happens t be the home number of one of the guys on offer. Takanobu says he’s available 24/7 and that he’ll do his best to take your call at any hour. Sounds pretty professional to me…

Mikio Sendou (in his prime)

Demi Moore Makes Out With New Boyfriend Sean Friday at L.A. Club

Demi Moore and her new boyfriend Sean Friday packed on the PDA at Hollywood hotspot Giorgio's at the Standard HotelCredit: Miami Pixx/FameFlynet Pictures

Still going strong! Fresh off their sexy New Year's getaway in Tulum, Mexico, Demi Moore and new boyfriend Sean Friday hit up a club in West Hollywood, Calif., where they danced, kissed, and otherwise partied the night away on Saturday, Jan. 11.

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Moore, 51, looked youthful in a sexy, plunging halter top and pants, an eyewitness told Us Weekly. She and Dead Sara rocker Friday, 27, were huddled in a VIP booth at Standard Hotel hotspot Giorgio's until around 2 a.m.

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At one point during the night, the LOL actress stepped up onto a platform at the club and started dancing. "She was lost in the music," the onlooker said, noting that she was especially enthused by disco tunes like Donna Summer's "Hot Stuff."

Incidentally, "Hot Stuff" is also a pretty apt description for Moore's new romance. She and her beau were "making out, smiling, and laughing," an eyewitness told Us of the "playful" twosome. 

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Together since this summer, the divorced mom-of-three and the tattooed rocker were first introduced by Moore's daughter Rumer Willis, 25. "Rumer brought [Demi] to a show in Los Angeles," a source told Us of how they met. "She thought he was a fun guy her mom would like."

"It's a good match," another source said. "Sean is a stable, easygoing guy."