{"id":105743,"date":"2021-09-07T20:57:02","date_gmt":"2021-09-07T18:57:02","guid":{"rendered":"https:\/\/www.ericfavre.com\/lifestyle\/?p=105743"},"modified":"2021-09-20T18:13:17","modified_gmt":"2021-09-20T16:13:17","slug":"des-pecs-enormes-en-45-minutes","status":"publish","type":"post","link":"https:\/\/www.ericfavre.com\/lifestyle\/des-pecs-enormes-en-45-minutes\/","title":{"rendered":"DES PECS ENORMES EN 45 MINUTES"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"105743\" class=\"elementor elementor-105743\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-f2d9cda elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f2d9cda\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7fdae02\" data-id=\"7fdae02\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-754b77f elementor-widget elementor-widget-text-editor\" data-id=\"754b77f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<p>Dans la vid\u00e9o suivante, anim\u00e9e par\u00a0<a href=\"https:\/\/www.instagram.com\/essan.nfc\/\" target=\"_blank\" rel=\"noopener\"><strong>le pr\u00e9parateur physique Essan<\/strong><\/a>, d\u00e9couvrez comment d\u00e9velopper vos pectoraux, ou tout simplement comment bien les travailler et ainsi progresser. Vous trouverez \u00e9galement un r\u00e9sum\u00e9 des points importants \u00e0 retenir et la liste des exercices que vous pouvez effectuer lors de votre s\u00e9ance pecs.<\/p><p>L\u2019entra\u00eenement pr\u00e9sent\u00e9e dans cette vid\u00e9o, est une s\u00e9ance sp\u00e9cifique et adapt\u00e9es aux athl\u00e8tes Maxime et Philippe. Vous ne devrez pas forc\u00e9ment reproduire la m\u00eame s\u00e9ance, mais plut\u00f4t vous en inspirer ou alors l\u2019<strong>adapter selon vos objectifs et surtout votre morphologie.<\/strong><\/p><p><strong>M\u00eame si vous vous entrainez avec un partenaire, vous devez toujours adapter votre s\u00e9ance \u00e0 votre morphologie \u00e0 vos retards musculaires.<\/strong><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-421a0ea elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"421a0ea\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7c8446f\" data-id=\"7c8446f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7848da8 elementor-aspect-ratio-169 elementor-widget elementor-widget-video\" data-id=\"7848da8\" data-element_type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/Gbxwt3IqYQE&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;,&quot;aspect_ratio&quot;:&quot;169&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-wrapper elementor-fit-aspect-ratio elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-dc0429a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dc0429a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-14a69b7\" data-id=\"14a69b7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-20868fd elementor-widget elementor-widget-heading\" data-id=\"20868fd\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Les exercices pour les pectoraux <\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-95587b4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"95587b4\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6b5f9bb\" data-id=\"6b5f9bb\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-618b153 elementor-widget elementor-widget-text-editor\" data-id=\"618b153\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<p><strong>Exercice 1\u00a0:<\/strong> Ecart\u00e9s \u00e0 la poulie<\/p><p><strong>Exercice 2\u00a0:<\/strong> D\u00e9velopp\u00e9 Inclin\u00e9 avec halt\u00e8res en 3 s\u00e9ries en changeant de technique \u00e0 chaque s\u00e9rie.<\/p><ul><li>Une r\u00e9p\u00e9tition compl\u00e8te combin\u00e9e avec une demi-r\u00e9p\u00e9tition sur 12 r\u00e9p\u00e9titions<\/li><li>Amplitude compl\u00e8te en r\u00e9duisant la charge sur 15 R\u00e9p\u00e9titions<\/li><li>R\u00e9p\u00e9tition \u00e0 phase excentrique lente (3 \u00e0 4 secondes)<\/li><li>5 r\u00e9p\u00e9titions puis 5 secondes en haut sur un total de 15 r\u00e9p\u00e9titions<\/li><\/ul><p><strong>Exercice 3\u00a0:<\/strong> Ecart\u00e9s inclin\u00e9 aux halt\u00e8res entre 10-15 r\u00e9p\u00e9titions combin\u00e9s avec du d\u00e9velopp\u00e9 serr\u00e9.<\/p><p><strong>Exercice 4\u00a0<\/strong>(au choix) sur 4 s\u00e9ries entre 12-15 r\u00e9p\u00e9titions :<\/p><ul><li>Pour mettre l\u2019accent sur le haut des pecs, privil\u00e9giez\u00a0: l\u2019\u00e9cart\u00e9 \u00e0 la poulie basse<\/li><li>Pour mettre l\u2019accent sur le bas des pecs, privil\u00e9giez\u00a0: l\u2019\u00e9cart\u00e9 \u00e0 la poulie basse mais avec poign\u00e9e<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-38972a6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"38972a6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c2672b3\" data-id=\"c2672b3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a2d546b elementor-widget elementor-widget-heading\" data-id=\"a2d546b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Tips<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-373c8aa elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"373c8aa\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7e1783d\" data-id=\"7e1783d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e7b4f35 elementor-widget elementor-widget-text-editor\" data-id=\"e7b4f35\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<ul><li>Actuellement en s\u00e8che\u00a0? Attention aux risques de blessures. Celles-ci ne viennent pas uniquement \u00e0 cause de charges excessives. Elles peuvent survenir \u00e0 cause d\u2019un manque d\u2019\u00e9chauffement, d\u2019un manque de concentration pendant la s\u00e9ance.<\/li><li>Mettez en place des exercices d\u2019intensification pour garder un entra\u00eenement intensif. Cela permettra dans certaines occasions de venir all\u00e9ger le cardio, tout en gardant une masse musculaire optimale et remplie.<\/li><li>R\u00e9alisez du posing \u00e0 chaque fin de s\u00e9rie, afin de venir contracter volontairement vos muscles et am\u00e9liorer votre ressenti.<\/li><li>Contr\u00f4lez bien tous vos mouvements lors des exercices, aussi bien \u00e0 la phase concentrique qu\u2019\u00e0 la phase excentrique, tout en ayant bien en t\u00eate de garder votre pic de contraction.<\/li><li>Lors d\u2019exercices unilat\u00e9raux, positionnez votre main libre sur le muscle qui est en train de travailler afin d\u2019avoir un meilleur ressenti musculaire et d\u2019\u00e9tablir plus facilement la connexion avec votre muscle. (Technique \u00e0 privil\u00e9gier si vous avez un retard musculaire)<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-040aa13 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"040aa13\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d8ddda7\" data-id=\"d8ddda7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bd24cec elementor-widget elementor-widget-EricFavre_Slide\" data-id=\"bd24cec\" data-element_type=\"widget\" data-widget_type=\"EricFavre_Slide.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t \r\n\t\t<div class=\"acmp_slide\" style=\"text-align: center;\" id=\"product_inject\">\r\n\t\t\t\t\t\t<div class=\"product_slide\" style=\"\">\r\n\t\t\t\t\t<img class=\"qcdoff\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9ib29zdGVycy1wcmUtd29yay1vdXQvYWFrZy0yNTAwLWwtYXJnaW5pbmUtYWxwaGEta2V0b2dsdXRhcmF0ZS1wLTE2MS5odG0=\" src=\"https:\/\/cdn.ericfavre.com\/products_images\/prod_161\/d_boosters-pre-work-out-eric-favre-sport-nutrition-expert-efspaakg120-aakg-2500-l-arginine-alpha-ketoglutarate-front-0.jpg\" alt=\"\" class=\"\">\r\n\t\t\t\t\t<div class=\"acmp_titre\">\r\n\t\t\t\t\t\t<span class=\"qcdoff\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9ib29zdGVycy1wcmUtd29yay1vdXQvYWFrZy0yNTAwLWwtYXJnaW5pbmUtYWxwaGEta2V0b2dsdXRhcmF0ZS1wLTE2MS5odG0=\" title=\"AAKG 2500 - L-Arginine Alpha-Ketoglutarate\">\r\n\t\t\t\t\t\t\tAAKG 2500 - L-Arginine Alpha-Ketoglutarate\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<!--<div class=\"marque\">Eric Favre Nutrition Expert<\/div>-->\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"description_offre\"> 3000mg de AAKG par dose pour optimiser vos performances &agrave; l&#039;entra&icirc;nement.<\/div>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"prix\">22.90 \u20ac<\/span>\r\n\t\t\t\t\t        \t\t\t\t\t<div style=\"margin-top: 20px;height: 45px;\">\r\n\t\t\t\t\t\t<span class=\"qcdoff CTA_BTN\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9ib29zdGVycy1wcmUtd29yay1vdXQvYWFrZy0yNTAwLWwtYXJnaW5pbmUtYWxwaGEta2V0b2dsdXRhcmF0ZS1wLTE2MS5odG0=\" title=\"\">Voir le produit<\/span>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t\t<div class=\"product_slide\" style=\"\">\r\n\t\t\t\t\t<img class=\"qcdoff\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9jYXB0ZXVycy1kZS1ncmFpc3Nlcy1jb3VwZS1mYWltL2FiZG8tc2xpbS1jcmVtZS1hLWwtdW5pdGUtYS1sLXVuaXRlLXAtMTMzLW8tMTU4OC5odG0=\" src=\"https:\/\/cdn.ericfavre.com\/products_images\/prod_133\/d_eric-favre-sport-nutrition-expert-efabsgelmaster-abdo-slim-creme-a-l-unite-8456-304.jpg\" alt=\"\" class=\"\">\r\n\t\t\t\t\t<div class=\"acmp_titre\">\r\n\t\t\t\t\t\t<span class=\"qcdoff\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9jYXB0ZXVycy1kZS1ncmFpc3Nlcy1jb3VwZS1mYWltL2FiZG8tc2xpbS1jcmVtZS1hLWwtdW5pdGUtYS1sLXVuaXRlLXAtMTMzLW8tMTU4OC5odG0=\" title=\"Abdo Slim Cr\u00e8me\">\r\n\t\t\t\t\t\t\tAbdo Slim Cr\u00e8me\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<!--<div class=\"marque\">Eric Favre Nutrition Expert<\/div>-->\r\n\t\t\t\t\t\t\t\t\t\t<div class=\"description_offre\"> Ciblez votre graisse abdominale avec Abdo Slim Cr&egrave;me &agrave; effet chauffant.<\/div>\r\n\t\t\t\t\t\t\t\t\t\t<span class=\"prix\">15.90 \u20ac<\/span>\r\n\t\t\t\t\t        \t\t\t\t\t<div style=\"margin-top: 20px;height: 45px;\">\r\n\t\t\t\t\t\t<span class=\"qcdoff CTA_BTN\" data-qcdoff=\"aHR0cHM6Ly93d3cuZXJpY2ZhdnJlLmNvbS9mcl9mci9jYXB0ZXVycy1kZS1ncmFpc3Nlcy1jb3VwZS1mYWltL2FiZG8tc2xpbS1jcmVtZS1hLWwtdW5pdGUtYS1sLXVuaXRlLXAtMTMzLW8tMTU4OC5odG0=\" title=\"\">Voir le produit<\/span>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t<\/div>\r\n\r\n\t\t\t\t\t\t\t<\/div>\r\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"penci-section penci-disSticky penci-structure-10 elementor-section elementor-top-section elementor-element elementor-element-6b49841 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6b49841\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"penci-ercol-100 penci-ercol-order-1 penci-sticky-ct  elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e27e946\" data-id=\"e27e946\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9a4ce42 elementor-widget elementor-widget-text-editor\" data-id=\"9a4ce42\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t<p>\u00a9 vid\u00e9o\u00a0:\u00a0<a href=\"https:\/\/www.instagram.com\/jessie_rodrag\/\" target=\"_blank\" rel=\"noopener\">@nicolas_tranchant<\/a>\u00a0<a href=\"https:\/\/www.instagram.com\/essan.nfc\/\" target=\"_blank\" rel=\"noopener\">@essan.nfc<\/a>\u00a0<a href=\"https:\/\/www.instagram.com\/yedess_nfc\/\" target=\"_blank\" rel=\"noopener\">@yedess_nfc<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Dans la vid\u00e9o suivante, anim\u00e9e par\u00a0le pr\u00e9parateur physique Essan, d\u00e9couvrez comment d\u00e9velopper vos pectoraux, ou&hellip;<\/p>\n","protected":false},"author":23,"featured_media":105750,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"_links":{"self":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/posts\/105743"}],"collection":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/users\/23"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/comments?post=105743"}],"version-history":[{"count":10,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/posts\/105743\/revisions"}],"predecessor-version":[{"id":106156,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/posts\/105743\/revisions\/106156"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/media\/105750"}],"wp:attachment":[{"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/media?parent=105743"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/categories?post=105743"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ericfavre.com\/lifestyle\/wp-json\/wp\/v2\/tags?post=105743"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}