{"id":3356,"date":"2024-01-22T07:08:14","date_gmt":"2024-01-22T07:08:14","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3356"},"modified":"2026-02-12T17:46:55","modified_gmt":"2026-02-12T17:46:55","slug":"perfect-booty-with-three-glute-training-programs","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/fr\/programmes-dentrainement-au-fessier-parfait-avec-trois-fessiers\/","title":{"rendered":"Construire le butin parfait avec trois programmes d&#039;entra\u00eenement des fessiers de premier ordre"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">La seule chose que la plupart des bodybuilders f\u00e9minins et masculins veulent plus que des biceps bomb\u00e9s et un pack de six est un butin bien galb\u00e9.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pour commencer, un dos parfait compl\u00e8te votre composition corporelle globale, vous donnant une silhouette bien \u00e9quilibr\u00e9e et attrayante.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Avoir de belles fesses renforcera \u00e9galement votre confiance dans l\u2019espace public, car vos v\u00eatements ont tendance \u00e0 \u00eatre mieux ajust\u00e9s pour mettre en valeur vos courbes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mais si la plupart des culturistes connaissent l&#039;importance d&#039;avoir de belles fesses, m\u00eame pour les comp\u00e9titions de culturisme, tout le monde ne prend pas l&#039;entra\u00eenement des fessiers au s\u00e9rieux, ni m\u00eame ne sait comment et par o\u00f9 commencer.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dans cet article, nous mettons en avant trois programmes d\u2019entra\u00eenement des fessiers de premier ordre pour les bodybuilders avant de r\u00e9v\u00e9ler l\u2019importance de l\u2019entra\u00eenement des fessiers et des meilleurs r\u00e9gimes pour vous aider dans le programme de votre choix.<\/span><\/p>\n<p><iframe title=\"Lecteur vid\u00e9o YouTube\" src=\"https:\/\/www.youtube.com\/embed\/dggZOx6-3TY?si=iBxmMF3Q2Jz5xfKK\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>3 programmes d&#039;entra\u00eenement des fessiers pour un butin parfait<\/h2>\n<p>Si vous souhaitez entra\u00eener vos fessiers pour leur donner un meilleur profil et une meilleure forme, vous devez rester d\u00e9termin\u00e9 \u00e0 travailler \u00e0 la maison ou \u00e0 la salle de sport.<\/p>\n<p>Voici trois programmes d\u2019entra\u00eenement des fessiers pour les bodybuilders \u00e0 la recherche de fesses arrondies qui devraient faire tourner les t\u00eates \u00e0 chaque passage.<\/p>\n<h3>Programme d&#039;entra\u00eenement des fessiers 1<\/h3>\n<p>Le premier programme d&#039;entra\u00eenement des fessiers comprend un circuit et trois supersets. Vous ne pouvez effectuer cet entra\u00eenement des fessiers qu&#039;une fois par semaine, mais de ce fait, votre programme d&#039;entra\u00eenement des fessiers impliquera beaucoup de variations et de volume, comme le programme pr\u00e9sent\u00e9 dans le tableau ci-dessous.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>ENTRA\u00ceNEMENT DES Fessiers 1<\/strong><\/td>\n<td width=\"208\"><strong>ENSEMBLES\/R\u00c9P\u00c9TITIONS<\/strong><\/td>\n<td width=\"208\"><strong>COMMENTAIRES &amp; TEMPS DE REPOS<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Fentes lat\u00e9rales<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Pont fessier au poids du corps<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat au poids du corps<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPER-ENSEMBLE <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Fente invers\u00e9e au poids du corps<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Assurez-vous d&#039;effectuer 10 r\u00e9p\u00e9titions pour chaque jambe et de vous reposer pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Machine Smith \u00e0 pieds en avant<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Essayez de contracter vos fessiers pendant environ deux secondes au plus fort de l&#039;entra\u00eenement et reposez-vous pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPER-ENSEMBLE <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Intensification des halt\u00e8res<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Effectuez 10 r\u00e9p\u00e9titions pour chaque jambe et reposez-vous pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Soulev\u00e9 de terre roumain avec halt\u00e8res<\/td>\n<td width=\"208\">4&#215;8<\/td>\n<td width=\"208\">Reposez-vous pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPER-ENSEMBLE<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Flexion des jambes<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Assurez-vous de lever les genoux en haut de chaque r\u00e9p\u00e9tition termin\u00e9e et de vous reposer pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Planche<\/td>\n<td width=\"208\">3\u00d730 secondes<\/td>\n<td width=\"208\">Reposez-vous entre 15 et 30 secondes apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Fentes<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Effectuez 10 r\u00e9p\u00e9titions pour chaque jambe et reposez-vous pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3><img decoding=\"async\" class=\"aligncenter size-full wp-image-3373\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Lateral-Lunge-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h3>\n<h3>Programme d&#039;entra\u00eenement des fessiers 2<\/h3>\n<p>Pour ce deuxi\u00e8me programme d&#039;entra\u00eenement des fessiers, votre objectif principal sera l&#039;intensit\u00e9 de votre entra\u00eenement et votre r\u00e9cup\u00e9ration, tandis que vous ne passerez que deux jours par semaine \u00e0 entra\u00eener vos fessiers avec moins de volume et de variation.<\/p>\n<p>Au cours des deux jours o\u00f9 vous entra\u00eenerez vos fessiers, vous effectuerez un circuit et deux supersets chacun comme le programme d&#039;entra\u00eenement indiqu\u00e9 dans le tableau ci-dessous.<\/p>\n<table style=\"height: 830px;\" width=\"700\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>ENTRA\u00ceNEMENT DES Fessiers 2<\/strong><\/td>\n<td width=\"208\"><strong>ENSEMBLES\/R\u00c9P\u00c9TITIONS<\/strong><\/td>\n<td width=\"208\"><strong>COMMENTAIRES &amp; TEMPS DE REPOS<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>JOUR 1<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Fente lat\u00e9rale + Pont fessier au poids du corps + Squat au poids du corps<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\">Ex\u00e9cutez entre 2 et 3 s\u00e9ries pour chaque entra\u00eenement avec 10 r\u00e9p\u00e9titions par s\u00e9rie.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPER-ENSEMBLE <\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Soulev\u00e9 de terre Sumo Kettlebell<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Reposez-vous pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Pont fessier lest\u00e9<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Reposez-vous pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPER-ENSEMBLE<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Soulev\u00e9 de terre roumain avec halt\u00e8res<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Fente sur\u00e9lev\u00e9e du pied avant<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>JOUR 2<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Fente lat\u00e9rale + Pont fessier au poids du corps + Squat au poids du corps<\/td>\n<td width=\"208\">2-3&#215;10<\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPER-ENSEMBLE<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Fente lat\u00e9rale Kettlebell<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Reposez-vous pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat divis\u00e9 bulgare au poids du corps<\/td>\n<td width=\"208\">3&#215;10<\/td>\n<td width=\"208\">Reposez-vous pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPER-ENSEMBLE<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Curl des jambes allong\u00e9es<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Reposez-vous pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Soulev\u00e9 de terre avec halt\u00e8res<\/td>\n<td width=\"208\">4&#215;10<\/td>\n<td width=\"208\">Reposez-vous pendant 60 secondes seulement apr\u00e8s chaque superset.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>Programme d&#039;entra\u00eenement des fessiers 3<\/h3>\n<p>Vous effectuerez ce troisi\u00e8me programme d\u2019entra\u00eenement des fessiers trois fois par semaine. Vous r\u00e9duirez votre volume lors de vos s\u00e9ances tout en priorisant la r\u00e9cup\u00e9ration.<\/p>\n<p>Suivez le programme d&#039;entra\u00eenement pour le troisi\u00e8me programme fessier dans le tableau ci-dessous.<\/p>\n<table style=\"height: 865px;\" width=\"708\">\n<tbody>\n<tr>\n<td width=\"208\"><strong>ENTRA\u00ceNEMENT DES Fessiers 3<\/strong><\/td>\n<td width=\"208\"><strong>ENSEMBLES\/R\u00c9P\u00c9TITIONS<\/strong><\/td>\n<td width=\"208\"><strong>COMMENTAIRES &amp; TEMPS DE REPOS<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>JOUR 1<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPER-ENSEMBLE<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Fente invers\u00e9e<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Essayez d&#039;ex\u00e9cuter cette routine d&#039;entra\u00eenement des fessiers sans vous reposer.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat au poids du corps<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Essayez de r\u00e9aliser cet exercice sans passer de temps \u00e0 vous reposer.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Step-Up avec halt\u00e8res + Curl des jambes allong\u00e9es + Fente lat\u00e9rale<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Reposez-vous 60 secondes apr\u00e8s le circuit.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>JOUR 2<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPER-ENSEMBLE<\/strong><\/td>\n<td width=\"208\"><\/td>\n<td width=\"208\"><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Fente invers\u00e9e<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Pas de temps de repos.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat au poids du corps<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Pas de temps de repos.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Planche (20-30 secondes) + Goblet Squat + Pont fessier lest\u00e9<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Effectuez entre 20 et 30 secondes d\u2019exercices de planche et reposez-vous pendant 60 secondes seulement apr\u00e8s le circuit.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>JOUR 3<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>SUPER-ENSEMBLE<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Fente invers\u00e9e<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Aucun temps de repos requis.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Squat au poids du corps<\/td>\n<td width=\"208\">2&#215;12<\/td>\n<td width=\"208\">Aucun temps de repos n&#039;est n\u00e9cessaire.<\/td>\n<\/tr>\n<tr>\n<td width=\"208\"><strong>CIRCUIT<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<td width=\"208\"><strong>\u00a0<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">Soulev\u00e9 de terre roumain avec halt\u00e8res + fente de marche + planche altern\u00e9e sur une jambe<\/td>\n<td width=\"208\">3&#215;12<\/td>\n<td width=\"208\">Effectuez entre 20 et 30 secondes d\u2019exercice de planche altern\u00e9e sur une jambe et reposez-vous pendant 60 secondes seulement apr\u00e8s le circuit.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><img decoding=\"async\" class=\"aligncenter size-full wp-image-3376\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Reverse-Lunge-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/h2>\n<h2><span style=\"font-weight: 400;\">Pourquoi l\u2019entra\u00eenement des fessiers est-il important ?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Votre groupe musculaire fessier est essentiellement constitu\u00e9 des muscles tenseurs du fascia lata, du moyen fessier, du petit fessier et du grand fessier.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ces muscles jouent un r\u00f4le crucial dans la stabilit\u00e9 de votre tronc tout en favorisant la flexibilit\u00e9 de vos membres inf\u00e9rieurs, par exemple en stimulant les fonctions d&#039;abduction et d&#039;extension de la hanche.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">En entra\u00eenant vos fessiers, vous serez donc en mesure de mieux effectuer un certain nombre d&#039;exercices pour le bas du corps, notamment des variations de soulev\u00e9s de terre, de sauts, de step-ups, de fentes et d&#039;autres exercices multi-articulaires.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ainsi, en plus de vous donner une belle apparence, les programmes d&#039;entra\u00eenement des fessiers mis en avant sont con\u00e7us pour vous offrir une meilleure force de base et une meilleure stabilit\u00e9 tout en d\u00e9veloppant et en am\u00e9liorant la flexibilit\u00e9 du bas de votre corps.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Suggestions de r\u00e9gime pour le programme Fessiers<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Votre programme d\u2019entra\u00eenement des fessiers n\u2019est pas complet sans un plan alimentaire appropri\u00e9 pour compl\u00e9ter vos efforts d\u2019entra\u00eenement.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ainsi, que vous d\u00e9cidiez de vous entra\u00eener une seule fois par semaine avec d&#039;\u00e9normes quantit\u00e9s de volume et de variation ou trois fois par semaine en mettant l&#039;accent sur la r\u00e9cup\u00e9ration et moins de volume, vous avez besoin de la bonne quantit\u00e9 de calories quotidiennes compos\u00e9es de macro et micronutriments pour vous donner l&#039;\u00e9nergie n\u00e9cessaire. pour r\u00e9aliser une s\u00e9ance de formation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Une mauvaise alimentation ou de mauvaises habitudes alimentaires peuvent grandement nuire \u00e0 votre programme d&#039;entra\u00eenement des fessiers, alors portez toujours une attention particuli\u00e8re \u00e0 ce que vous mangez lorsque vous d\u00e9cidez de suivre une routine d&#039;entra\u00eenement des fessiers aujourd&#039;hui.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Il est important de maintenir une alimentation saine avec des quantit\u00e9s \u00e9lev\u00e9es de prot\u00e9ines pour vous aider \u00e0 d\u00e9velopper une masse musculaire maigre tout en vous offrant le bon \u00e9quilibre en graisses saines et en glucides complexes pour augmenter votre niveau d&#039;\u00e9nergie et garantir que vous pouvez terminer chaque journ\u00e9e d&#039;entra\u00eenement avec \u00e9nergie \u00e0 revendre.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Notez que votre nombre quotidien de calories peut \u00eatre ajust\u00e9 en cons\u00e9quence apr\u00e8s avoir suivi le r\u00e9gime du programme fessiers pendant plus d&#039;un mois. Pass\u00e9 ce d\u00e9lai, vous pouvez d\u00e9cider d&#039;augmenter ou de diminuer votre apport calorique quotidien jusqu&#039;\u00e0 300 calories pour atteindre votre objectif d&#039;entra\u00eenement sp\u00e9cifique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vous pouvez adopter un r\u00e9gime alimentaire quotidien de six repas comprenant le petit-d\u00e9jeuner, une collation en milieu de matin\u00e9e, un d\u00e9jeuner, un repas avant l&#039;entra\u00eenement, un repas apr\u00e8s l&#039;entra\u00eenement et un d\u00eener. Vous pouvez \u00e9galement adopter un r\u00e9gime alimentaire quotidien \u00e0 trois repas dans lequel la collation en milieu de matin\u00e9e, les repas avant et apr\u00e8s l&#039;entra\u00eenement sont tous facultatifs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La suggestion de r\u00e9gime du programme fessier ci-dessous met en \u00e9vidence l\u2019objectif nutritionnel quotidien d\u2019un bodybuilder, y compris ses besoins quotidiens totaux en calories et en macronutriments.\u00a0\u00a0<\/span><\/p>\n<h3>Objectif nutritionnel quotidien\u00a0:<\/h3>\n<ul>\n<li>Calories totales\u00a0: 2 937 kcal<\/li>\n<\/ul>\n<p>R\u00e9partition des macronutriments\u00a0:<\/p>\n<ul>\n<li>Prot\u00e9ine : 184g<\/li>\n<li>Mati\u00e8re grasse : 98g<\/li>\n<li>Glucides nets\u00a0: 330\u00a0g<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3374\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/Glute-Program-Diet-Suggestions-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h2>Plan de repas sur 7 jours\u00a0:<\/h2>\n<h2>JOUR 1\u00a0:<\/h2>\n<h3>Petit d\u00e9jeuner : 632 kcal<\/h3>\n<ul>\n<li>blancs d&#039;\u0153ufs brouill\u00e9s \u2013 150g,<\/li>\n<li>bacon de dinde \u2013 3 tranches,<\/li>\n<li>bagels \u2013 1,<\/li>\n<li>kiwis \u2013 2.<\/li>\n<\/ul>\n<h3>Collation pr\u00e9-entra\u00eenement : 42 kcal<\/h3>\n<ul>\n<li>kashi va maigre \u2013 58g,<\/li>\n<li>baies \u2013 120g,<\/li>\n<li>boisson prot\u00e9in\u00e9e \u2013 250 ml.<\/li>\n<\/ul>\n<h3>Collation post-entra\u00eenement : 445 kcal<\/h3>\n<ul>\n<li>toast \u00e0 l&#039;avocat \u2013 2 tranches (200g),<\/li>\n<li>brocoli cru \u2013 100g,<\/li>\n<li>poivrons crus \u2013 120g.<\/li>\n<\/ul>\n<h3>D\u00e9jeuner : 607 kcal<\/h3>\n<ul>\n<li>poitrine de poulet \u2013 120g,<\/li>\n<li>salade du jardin \u2013 190g,<\/li>\n<li>pomme de terre au four \u2013 200g.<\/li>\n<li>D\u00eener : 866 kcal<\/li>\n<li>salade de poulet grill\u00e9 \u2013 410g,<\/li>\n<li>smoothie fraise banane \u2013 500 mL,<\/li>\n<li>orange \u2013 2.<\/li>\n<\/ul>\n<h2>JOUR 2:<\/h2>\n<h3>Petit d\u00e9jeuner : 589 kcal<\/h3>\n<ul>\n<li>blancs d&#039;\u0153ufs brouill\u00e9s \u2013 112,5g,<\/li>\n<li>bacon de dinde \u2013 3 tranches,<\/li>\n<li>toast \u00e0 l&#039;avocat \u2013 2 tranches (200g),<\/li>\n<li>baies \u2013 90g.<\/li>\n<\/ul>\n<h3>Collation pr\u00e9-entra\u00eenement\u00a0: 438 kcal<\/h3>\n<ul>\n<li>Yaourt grec \u2013 225g,<\/li>\n<li>banane \u2013 1,<\/li>\n<li>orange \u2013 2.<\/li>\n<\/ul>\n<h3>Collation post-entra\u00eenement\u00a0: 326 kcal<\/h3>\n<ul>\n<li>crackers et beurre de cacahu\u00e8te \u2013 6 crackers,<\/li>\n<li>poivrons crus \u2013 180g,<\/li>\n<li>brocoli cru \u2013 75g.<\/li>\n<\/ul>\n<h3>D\u00e9jeuner : 544 kcal<\/h3>\n<ul>\n<li>salade de poulet grill\u00e9 \u2013 307,5g,<\/li>\n<li>quinoa \u2013 112,5g,<\/li>\n<li>ma\u00efs \u2013 60g.<\/li>\n<\/ul>\n<h3>D\u00eener : 1 064 kcal<\/h3>\n<ul>\n<li>saut\u00e9 de poulet \u2013 600g,<\/li>\n<li>salade d&#039;\u00e9pinards \u2013 90,75g,<\/li>\n<li>m\u00e9lange de l\u00e9gumes \u2013 150g,<\/li>\n<li>chou-fleur cru \u2013 75g.<\/li>\n<\/ul>\n<h2>JOUR 3\u00a0:<\/h2>\n<h3>Petit d\u00e9jeuner : 665 kcal<\/h3>\n<ul>\n<li>omelette aux blancs d&#039;\u0153ufs \u2013 150g,<\/li>\n<li>jambon \u2013 70g,<\/li>\n<li>bagels \u2013 1,<\/li>\n<li>kiwis \u2013 2.<\/li>\n<\/ul>\n<h3>Collation pr\u00e9-entra\u00eenement\u00a0: 449 kcal<\/h3>\n<ul>\n<li>banane \u2013 1,<\/li>\n<li>m\u00e9lange de noix \u2013 60g.<\/li>\n<\/ul>\n<p>Collation post-entra\u00eenement\u00a0: 422 kcal<\/p>\n<ul>\n<li>crackers et houmous \u2013 6 crackers,<\/li>\n<li>oranges \u2013 2,<\/li>\n<li>raisins \u2013 140g.<\/li>\n<\/ul>\n<h3>D\u00e9jeuner : 846 kcal<\/h3>\n<ul>\n<li>saut\u00e9 de poulet \u2013 400g,<\/li>\n<li>salade d&#039;\u00e9pinards \u2013 121g,<\/li>\n<li>ma\u00efs \u2013 80g,<\/li>\n<li>carottes crues \u2013 1,412 portion (120g).<\/li>\n<\/ul>\n<h3>D\u00eener : 580 kcal<\/h3>\n<ul>\n<li>saumon \u2013 125g,<\/li>\n<li>lentilles \u2013 200g,<\/li>\n<li>brocoli cuit \u00e0 la vapeur \u2013 100g,<\/li>\n<li>poivrons crus \u2013 120g.<\/li>\n<\/ul>\n<h2>JOUR 4\u00a0:<\/h2>\n<h3>Petit d\u00e9jeuner : 719 kcal<\/h3>\n<ul>\n<li>\u0153uf au plat \u2013 2 \u0153ufs (100g),<\/li>\n<li>jambon \u2013 70g,<\/li>\n<li>toast \u00e0 l&#039;avocat \u2013 2 tranches (200g),<\/li>\n<li>raisins \u2013 140g.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3377\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/scrambled-egg-whites-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>Collation pr\u00e9-entra\u00eenement\u00a0: 449 kcal<\/h3>\n<ul>\n<li>pain grill\u00e9 \u2013 43g,<\/li>\n<li>kiwis \u2013 2,<\/li>\n<li>fromage et craquelins \u2013 6 craquelins.<\/li>\n<\/ul>\n<p>Collation post-entra\u00eenement\u00a0: 296 kcal<\/p>\n<ul>\n<li>boisson prot\u00e9in\u00e9e \u2013 250 ml,<\/li>\n<li>pomme \u2013 1,<\/li>\n<li>orange \u2013 2.<\/li>\n<\/ul>\n<h3>D\u00e9jeuner : 652 kcal<\/h3>\n<ul>\n<li>haut de surlonge de b\u0153uf \u2013 150g,<\/li>\n<li>pomme de terre au four \u2013 200g,<\/li>\n<li>m\u00e9lange de l\u00e9gumes \u2013 100g,<\/li>\n<li>poivrons crus \u2013 120g.<\/li>\n<\/ul>\n<h3>D\u00eener : 758 kcal<\/h3>\n<ul>\n<li>salade de poulet grill\u00e9 \u2013 410g,<\/li>\n<li>riz \u2013 1 portion (158g),<\/li>\n<li>petits pois bouillis \u2013 85g,<\/li>\n<li>chou-fleur cru \u2013 100g.<\/li>\n<\/ul>\n<h2>JOUR 5\u00a0:<\/h2>\n<h3>Petit d\u00e9jeuner : 535 kcal<\/h3>\n<ul>\n<li>blancs d&#039;\u0153ufs brouill\u00e9s \u2013 112,5g,<\/li>\n<li>toast \u00e0 l&#039;avocat \u2013 2 tranches (200g),<\/li>\n<li>pomme \u2013 1.<\/li>\n<\/ul>\n<h3>Collation pr\u00e9-entra\u00eenement\u00a0: 363 kcal<\/h3>\n<ul>\n<li>banane \u2013 1,<\/li>\n<li>m\u00e9lange de noix \u2013 45g.<\/li>\n<\/ul>\n<h3>Collation post-entra\u00eenement\u00a0: 287 kcal<\/h3>\n<ul>\n<li>boisson prot\u00e9in\u00e9e \u2013 187,5 ml,<\/li>\n<li>kiwis \u2013 2,<\/li>\n<li>orange \u2013 2.<\/li>\n<\/ul>\n<h3>D\u00e9jeuner : 623 kcal<\/h3>\n<ul>\n<li>salade de poulet grill\u00e9 \u2013 307,5g,<\/li>\n<li>sandwich au thon \u2013 1 sandwich.<\/li>\n<\/ul>\n<h3>D\u00eener : 1 091 kcal<\/h3>\n<ul>\n<li>saut\u00e9 de poulet \u2013 600g,<\/li>\n<li>salade d&#039;\u00e9pinards \u2013 90,75g,<\/li>\n<li>ma\u00efs \u2013 120g,<\/li>\n<li>carottes crues \u2013 1.059 portion (90g).<\/li>\n<\/ul>\n<h2>JOUR 6\u00a0:<\/h2>\n<h3>Petit d\u00e9jeuner : 626 kcal<\/h3>\n<ul>\n<li>blancs d&#039;\u0153ufs brouill\u00e9s \u2013 150g,<\/li>\n<li>bacon de dinde \u2013 3 tranches,<\/li>\n<li>toast \u00e0 l&#039;avocat \u2013 2 tranches (200g),<\/li>\n<li>baies \u2013 120g.<\/li>\n<\/ul>\n<h3>Collation pr\u00e9-entra\u00eenement\u00a0: 413 kcal<\/h3>\n<ul>\n<li>crackers et houmous \u2013 6 crackers,<\/li>\n<li>banane \u2013 1,<\/li>\n<li>kiwis \u2013 2.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3379\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/crackers-and-hummus-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Collation post-entra\u00eenement\u00a0: 296 kcal<\/h3>\n<ul>\n<li>boisson prot\u00e9in\u00e9e \u2013 250 ml,<\/li>\n<li>pomme \u2013 1,<\/li>\n<li>orange \u2013 2.<\/li>\n<\/ul>\n<h3>D\u00e9jeuner : 1 110 kcal<\/h3>\n<ul>\n<li>saut\u00e9 de poulet \u2013 600g,<\/li>\n<li>salade d&#039;\u00e9pinards \u2013 121g,<\/li>\n<li>ma\u00efs \u2013 80g,<\/li>\n<li>carottes crues \u2013 1,412 portion (120g).<\/li>\n<\/ul>\n<h3>D\u00eener : 513 kcal<\/h3>\n<ul>\n<li>saumon \u2013 125g,<\/li>\n<li>lentilles \u2013 150g,<\/li>\n<li>brocoli cuit \u00e0 la vapeur \u2013 100g,<\/li>\n<li>poivrons crus \u2013 120g.<\/li>\n<\/ul>\n<h2>JOUR 7\u00a0:<\/h2>\n<h3>Petit d\u00e9jeuner : 665 kcal<\/h3>\n<ul>\n<li>omelette aux blancs d&#039;\u0153ufs \u2013 150g,<\/li>\n<li>jambon \u2013 70g,<\/li>\n<li>bagels \u2013 1,<\/li>\n<li>kiwis \u2013 2.<\/li>\n<\/ul>\n<h3>Collation pr\u00e9-entra\u00eenement\u00a0: 363 kcal<\/h3>\n<ul>\n<li>banane \u2013 1,<\/li>\n<li>m\u00e9lange de noix \u2013 45g.<\/li>\n<\/ul>\n<h3>Collation post-entra\u00eenement : 402 kcal<\/h3>\n<ul>\n<li>crackers et houmous \u2013 6 crackers,<\/li>\n<li>oranges \u2013 2,<\/li>\n<li>raisins \u2013 105g.<\/li>\n<\/ul>\n<h3>D\u00e9jeuner : 677 kcal<\/h3>\n<ul>\n<li>poitrine de poulet \u2013 120g,<\/li>\n<li>salade du jardin \u2013 190g,<\/li>\n<li>riz \u2013 1,5 portion (237g),<\/li>\n<li>poivrons crus \u2013 90g.<\/li>\n<\/ul>\n<h3>D\u00eener : 786 kcal<\/h3>\n<ul>\n<li>salade de poulet grill\u00e9 \u2013 410g,<\/li>\n<li>sandwich au poulet \u2013 1 sandwich,<\/li>\n<li>carottes crues \u2013 1.059 portion (90g),<\/li>\n<li>brocoli cru \u2013 150g.<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3378\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/01\/grilled-chicken-salad-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2><span style=\"font-weight: 400;\">Conclusion<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vos muscles fessiers sont tout aussi importants que les autres groupes musculaires de votre corps et les entra\u00eener ne devrait pas \u00eatre une option, mais une n\u00e9cessit\u00e9.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">L&#039;entra\u00eenement de vos fessiers am\u00e9liorera votre force de base tout en augmentant la flexibilit\u00e9 du bas de votre corps, y compris l&#039;extension et l&#039;adduction de la hanche, entre autres.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vous devriez \u00e9galement adopter un plan de repas qui vous convient. Assurez-vous de manger sainement et d&#039;avoir un \u00e9quilibre en macronutriments qui augmentera votre apport en prot\u00e9ines tout en vous fournissant vos besoins \u00e9nerg\u00e9tiques quotidiens d\u00e9riv\u00e9s \u00e0 la fois de glucides et de graisses saines.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Votre programme d&#039;entra\u00eenement des fessiers doit \u00eatre structur\u00e9 en fonction de votre objectif de musculation et vous pouvez essayer l&#039;un des trois programmes propos\u00e9s dans cet article.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mais si vous avez besoin d&#039;aide suppl\u00e9mentaire pour \u00e9laborer un programme d&#039;entra\u00eenement des fessiers et un plan alimentaire adapt\u00e9s \u00e0 vos besoins, vous pouvez contacter un <\/span><a href=\"https:\/\/anabolic-coach.com\/fr\/coaching-gratuit\/\"><span style=\"font-weight: 400;\">IFBB PRO<\/span><\/a><span style=\"font-weight: 400;\"> Aujourd&#039;hui, profitez d&#039;une consultation et d&#039;un coaching gratuits.\u00a0\u00a0<\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Ce que la plupart des culturistes, hommes et femmes, d\u00e9sirent plus que des biceps saillants et des abdominaux sculpt\u00e9s, c&#039;est un fessier galb\u00e9 et harmonieux. Tout d&#039;abord, un fessier parfait met en valeur la silhouette et contribue \u00e0 une allure \u00e9quilibr\u00e9e et s\u00e9duisante. Avoir de belles fesses renforce \u00e9galement la confiance en soi en public, car [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/fr\/programmes-dentrainement-au-fessier-parfait-avec-trois-fessiers\/\">Suite<\/a><\/p>","protected":false},"author":3,"featured_media":3370,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3356","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Building the Perfect Booty with three Top-notch Glute Training Programs - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Sculpt your dream booty with these top-notch glute training programs. 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