🔥 Fais 4 tours de ces exercices sans t’arrêter, avec 2 minutes de récupération entre chaque tour. Parfait pour renforcer ta force spécifique vélo et devenir plus puissant sur le terrain. 1️⃣ Superman — 30 sec de chaque côté 👉 Renforce le bas du dos 👉 Améliore la stabilité du tronc 👉 Favorise un pédalage plus fluide et plus contrôlé 2️⃣ Squat Kettlebell — 20 répétitions 👉 Quadriceps solides 👉 Plus de puissance sur les relances et les montées 👉 Meilleure stabilité générale sur le vélo 3️⃣ F
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🎯 Tu veux 3 séances sur home trainer pour progresser cet hiver ? Pas des séances au hasard. Pas du “je transpire et on verra bien”. Mais des séances ciblées pour construire ta forme intelligemment. 🔥 1️⃣ Bloc VO₂max – 42 min Objectif : booster ton plafond aérobie et ta capacité à encaisser les intensités. • 5 répétitions du bloc suivant : – 40 sec à 110 % de ta PMA – 3 min 20 à 100–105 % FTP – 4 min de récup zone 2 entre les blocs ⚙️ 2️⃣ Bloc Force – 30 min Objectif : muscler ton coup de pédal
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🔥 Lats Pull Down: do this to keep constant tension on your lats ❌ Letting the bar travel too high Your shoulders rise, tension drops, and your lats completely disengage. ✅ Stopping around eye level You keep the shoulders locked, maintain full tension, and get a real controlled stretch where it matters. 🎯 Want real progress on your back 📩 Save this for your next back day 📲 And if you want a 1:1 video coaching session to fix your form, the links are on my profile #backworkout #lats #fitnesstip
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