Foot Us

Lundi mardi: repos le plus complet. Mercredi: cuisse lombaire mollets. Jeudi: repos Vendredi samedi dimanche: pectoraux dorsaux épaule bicep triceps

Exercises

Set 1: 1 ronde

Etirement Triceps

10 seconden

Set 2: 1 ronde

Assouplissement Bras Dorsaux

15 seconden

Set 3: 1 ronde

Etirement Epaules Triceps

20 seconden

Set 4: 1 ronde

Etirement Mollet

1 minuut

Set 5: 1 ronde

Assouplissement Cheville

20 seconden

Set 6: 1 ronde

Assouplissement Quadriceps

50 seconden

Set 7: 1 ronde

Etirement Cuisse Rotation

1 minuut

Set 8: 1 ronde

Etirement Quadriceps Jambes Pliees

40 seconden

Set 9: 1 ronde

Etirement Hanche Jambe Tendu Et Genou Plie

1 minuut

Set 10: 1 ronde

Assouplissement Jambes Ecartees

30 seconden

Set 11: 1 ronde

Etirement Adducteur

40 seconden

Set 12: 1 ronde

Relaxation Des Adducteurs

20 seconden

Set 13: 1 ronde

Rotation Hanche

40 seconden

Set 14: 1 ronde

Relax Cuisse Arriere

40 seconden

Set 15: 1 ronde

Relaxation Complete

15 seconden

Set 16: 1 ronde

Torsion Bras Tendu

40 seconden

Set 17: 1 ronde

Rotation Bras Gauche

30 seconden

Set 18: 1 ronde

Tirage Epaule Pectoraux

20 seconden

Set 19: 1 ronde

Tension Epaule Poitrine

15 seconden

Set 20: 1 ronde

Etirement Papillon

30 seconden

Set 21: 1 ronde

Etirement Dos Courber

20 seconden

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