{"id":59689,"date":"2020-07-05T11:53:04","date_gmt":"2020-07-05T09:53:04","guid":{"rendered":"https:\/\/ilovemypopotin.fr\/?p=59689"},"modified":"2022-06-22T17:38:31","modified_gmt":"2022-06-22T15:38:31","slug":"les-meilleurs-exercices-pour-muscler-les-fessiers","status":"publish","type":"post","link":"https:\/\/ilovemypopotin.fr\/blog\/les-meilleurs-exercices-pour-muscler-les-fessiers\/","title":{"rendered":"Les meilleurs exercices pour muscler les fessiers"},"content":{"rendered":"\t\t
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Salut la team I Love My Popotin c’est Nelson ! Si je suis bien expert en quelques choses c’est bien en popotins ! Je vais vous donner aujourd’hui les meilleurs exercices pour muscler les fessiers<\/strong>, ce que je sais efficace depuis mes ann\u00e9es d’exp\u00e9rience de coaching chez I Love My Popotin<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Les exercices vraiment efficaces pour muscler les fessiers<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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On risque de vous d\u00e9cevoir ou vous surprendre, je ne mettrais pas du tout les squats ! Non les squats ne musclent pas les fesses<\/strong> vraiment tr\u00e8s tr\u00e8s peu ! De plus ils risquent de vous donner des probl\u00e8mes de genoux et de dos ! Je vais vous montrer des exercices qui stimulent davantage le c\u00f4t\u00e9 arrondi ou bomb\u00e9 des fesses. En effet vous savez que le fessier est compos\u00e9 de plusieurs muscles. Selon comment vous les sollicitez\u00a0 votre fessier n’aura pas la m\u00eame allure.<\/p>

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Exercices efficaces pour arrondir les fessiers <\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\"\" \"\"Pour cela il va falloir cibler le moyen fessier<\/strong>, c’est le muscle fessier qui est sur le c\u00f4t\u00e9. Je vois tous les jours mes adh\u00e9rentes avec un grand fessier d\u00e9velopp\u00e9 mais avec un moyen fessier oubli\u00e9 ! Probl\u00e8me car \u00e7a fini par faire des creux sur vos c\u00f4t\u00e9s, on est d’accord ce n’est pas tr\u00e8s esth\u00e9tique ! Voici ci-dessous 2 exercices efficaces pour muscler votre fessier.<\/strong> Utilisez nos \u00e9lastique fitness<\/strong><\/a> sp\u00e9cial fessier pour avoir un ciblage 100 % efficace. Vous pouvez effectuez ces exercices fessiers par s\u00e9rie de 2×20 ou 25 \u00e0 la suite ! Attention \u00e7a va chauffer tr\u00e8s vite. Le moyen fessier est un muscle qui se fatigue assez vite.\u00a0<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Je veux des exercices efficaces pour grossir mon fessier <\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Il va falloir travailler le grand et petit fessier<\/strong>, ce sont les muscles les plus difficiles \u00e0 muscler. La plupart des exercices ne sont pas efficaces car ils ne ciblent pas que ces muscles mais aussi les cuisses (quadriceps ou ischios jambiers par exemple ! Je vois r\u00e9guli\u00e8rement \u00e0 l’institut des adh\u00e9rentes avec de tr\u00e8s grosses cuisses car elles font \u00e9norm\u00e9ment de squats et fentes.\u00a0<\/p>

La soluti<\/b>on pour grossir mon fessier :\u00a0<\/b><\/h2>

Voici 2 exercices qui stimulent essentiellement ces 2 muscles :\u00a0<\/p>

Le premier le donkey kick<\/strong> est un exercice redoutable, il permet de cibler profond\u00e9ment le grand et petit fessier. Attention \u00e0 bien respecter laposture c’est fondamental. La cheville doit \u00eatre \u00e0 90 degr\u00e8s le pied \u00e0 plat.\u00a0<\/p>

Le second est le bridge<\/strong>, c’est un super exercice pour muscler le fessier. Contractez bien les fesses et les abdominaux.\u00a0 Utilisez nos \u00e9lastiques fitness<\/a> qui sont fait sp\u00e9cialement pour \u00e7a afin de cibler vos muscles. fessiers\u00a0 Vous pouvez par exemple effectuer 2x 25 r\u00e9p\u00e9titions.\u00a0\u00a0<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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\"\"\"\"<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Si je souhaite arrondir et grossir mon fessier, vous l’aurez compris il faudra additionner exercices de moyens, petit et grand fessier.\u00a0<\/p>

Il est tr\u00e8s important de comprendre qu’il ne s’agit pas de faire 2-3 exercices fessiers par si par l\u00e0 pour avoir de vrais r\u00e9sultats mais plut\u00f4t une association d’exercices fessier dans un vrai programme.\u00a0 Pas besoin de passer des heures \u00e0 la salle, avec un bon programme 20-30 mn suffisent pour muscler vos fesses 3-4 x par semaine.\u00a0 Pour des fesses plus galb\u00e9es il faudra compter 3 mois car il faut laisser la fibre musculaire se construire. \"\"<\/a>L’alimentation est aussi cruciale je vous invite \u00e0 lire nos pr\u00e9c\u00e9dents articles.\u00a0<\/p>

Pour cela augmentez la part de prot\u00e9ines <\/strong>dans votre alimentation. Nul besoin d’acheter un gainer, mais manger davantage de viande blanche, poissons, \u0153uf, fruits secs. \u00c9vitez de manger en trop grosses quantit\u00e9s le soir.\u00a0<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Quel sport pour muscler les fessiers ?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Si vous avez envie de compl\u00e9ter vos s\u00e9ances vous pouvez les additionner avec les sports suivants : le roller, la natation, l’\u00e9quitation, le volley et m\u00eame le trampoline !<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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A vous de jouer et n’h\u00e9sitez pas venir tester nos s\u00e9ances sur mesure !<\/a>\u00a0<\/p>

Nelson<\/p>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Nelson vous montre les meilleurs exercices pour muscler vos fessiers<\/p>\n","protected":false},"author":3,"featured_media":64200,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[30,998,999],"yoast_head":"\nLes meilleurs exercices pour muscler les fessiers I Love My Popotin<\/title>\n<meta name=\"description\" content=\"I Love My Popotin est l'expert dans la musculation du fessier. 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