{"id":439,"date":"2020-11-05T18:46:09","date_gmt":"2020-11-05T17:46:09","guid":{"rendered":"http:\/\/cigalonsurleroc.fr\/?p=439"},"modified":"2026-01-16T15:33:40","modified_gmt":"2026-01-16T14:33:40","slug":"booty-builder","status":"publish","type":"post","link":"https:\/\/cigalonsurleroc.fr\/index.php\/2020\/11\/05\/booty-builder\/","title":{"rendered":"BOOTY BUILDER"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"439\" class=\"elementor elementor-439\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6c558bd elementor-section-stretched elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6c558bd\" data-element_type=\"section\" data-settings=\"{&quot;stretch_section&quot;:&quot;section-stretched&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e66f073\" data-id=\"e66f073\" 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-8868da6 elementor-widget elementor-widget-text-editor\" data-id=\"8868da6\" 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<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-429\" src=\"http:\/\/cigalonsurleroc.fr\/wp-content\/uploads\/2020\/11\/bootybuilder_1_1-1.jpg\" alt=\"\" width=\"1163\" height=\"1032\" srcset=\"https:\/\/cigalonsurleroc.fr\/wp-content\/uploads\/2020\/11\/bootybuilder_1_1-1.jpg 1163w, https:\/\/cigalonsurleroc.fr\/wp-content\/uploads\/2020\/11\/bootybuilder_1_1-1-300x266.jpg 300w, https:\/\/cigalonsurleroc.fr\/wp-content\/uploads\/2020\/11\/bootybuilder_1_1-1-1024x909.jpg 1024w, https:\/\/cigalonsurleroc.fr\/wp-content\/uploads\/2020\/11\/bootybuilder_1_1-1-768x681.jpg 768w, https:\/\/cigalonsurleroc.fr\/wp-content\/uploads\/2020\/11\/bootybuilder_1_1-1-830x737.jpg 830w, https:\/\/cigalonsurleroc.fr\/wp-content\/uploads\/2020\/11\/bootybuilder_1_1-1-230x204.jpg 230w, https:\/\/cigalonsurleroc.fr\/wp-content\/uploads\/2020\/11\/bootybuilder_1_1-1-350x311.jpg 350w, https:\/\/cigalonsurleroc.fr\/wp-content\/uploads\/2020\/11\/bootybuilder_1_1-1-480x426.jpg 480w\" sizes=\"auto, (max-width: 1163px) 100vw, 1163px\" \/><\/p><p>Les muscles fessiers sont, chez les femmes, un groupe musculaire dominant. Dominant parce que, en plus d\u2019\u00eatre le groupe musculaire le plus volumineux du corps, les fesses sont bien la zone qui monopolise toute l\u2019attention, surtout depuis le raz de mar\u00e9e provoqu\u00e9 par les \u201cfitness girls\u201d sur les r\u00e9seaux sociaux. Aucune fitgirl digne de ce nom ne peut esp\u00e9rer briller dans le macrocosme du social network si elle ne dispose pas de belles fesses bien rebondies et d\u2019un taux de masse grasse suffisamment bas pour pouvoir s\u2019asseoir sans r\u00e9veiller ses capitons.<br \/>D\u00e9couvrez comment vous sculpter des fesses rebondies et bien fermes !<\/p><p><b>Anatomie des fessiers<\/b><br \/>Avant de se pencher sur les exercices et les programmes d\u2019entra\u00eenement pour les fessiers, d\u00e9couvrons d\u2019abord en quoi consiste ce groupe musculaire.<br \/>Les fessiers sont constitu\u00e9s de 3 faisceaux : le petit fessier, le moyen fessier et le grand fessier. Bien que le grand fessier repr\u00e9sente plus des 2\/3 du volume total, il est important de bien tenir compte des deux autres faisceaux dans vos programmes d\u2019entra\u00eenement.<\/p><p><b>Poussez lourd !<\/b><br \/>S\u2019il y a bien un conseil d\u2019entra\u00eenement \u00e0 appliquer en priorit\u00e9, c\u2019est de viser le volume musculaire et de ne pas h\u00e9siter \u00e0 mettre des charges assez lourdes lors de l\u2019ex\u00e9cution de vos exercices, et ce pour plusieurs raisons. D\u2019une, les muscles que l\u2019on cherche \u00e0 faire grossir (les fesses en l\u2019occurrence) ont besoin de s\u2019hypertrophier. De deux, faire des s\u00e9ries longues avec des charges l\u00e9g\u00e8res n\u2019a que peu d\u2019effet sur cette immense masse musculaire. Les s\u00e9ries longues recrutent les fibres lentes qui ne s\u2019hypertrophient que tr\u00e8s peu, en plus de br\u00fbler beaucoup moins de graisses que les fibres rapides, recrut\u00e9es lors des s\u00e9ries courtes (6 \u00e0 12 r\u00e9p\u00e9titions).<\/p><h4>T\u00e9l\u00e9charger la fiche d\u2019inscription annuelle de Fitness ann\u00e9e 2026<\/h4><div><ul style=\"box-sizing: border-box; margin-top: 0px; margin-bottom: 10px; color: #47425d; font-family: ABeeZee; font-size: 16px; font-style: normal; font-variant-ligatures: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; white-space: normal; background-color: #ffffff; text-decoration-thickness: initial; text-decoration-style: initial; text-decoration-color: initial;\"><li style=\"box-sizing: border-box;\"><a href=\"http:\/\/cigalonsurleroc.fr\/wp-content\/uploads\/2026\/01\/Bulletin-dAdhesion-Fitness-Annuelle-2026.pdf\" target=\"_blank\" rel=\"noopener\">La fiche d\u2019adh\u00e9sion du fitness<\/a><\/li><\/ul><\/div>\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\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Les muscles fessiers sont, chez les femmes, un groupe musculaire dominant. Dominant parce que, en plus d\u2019\u00eatre le groupe musculaire le plus volumineux du corps, les fesses sont bien la zone qui monopolise toute l\u2019attention, surtout depuis le raz de mar\u00e9e provoqu\u00e9 par les \u201cfitness girls\u201d sur les r\u00e9seaux sociaux. Aucune fitgirl digne de ce [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":430,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-439","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"_links":{"self":[{"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/posts\/439","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/comments?post=439"}],"version-history":[{"count":46,"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/posts\/439\/revisions"}],"predecessor-version":[{"id":2477,"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/posts\/439\/revisions\/2477"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/media\/430"}],"wp:attachment":[{"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/media?parent=439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/categories?post=439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cigalonsurleroc.fr\/index.php\/wp-json\/wp\/v2\/tags?post=439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}