{"id":114249,"date":"2025-11-10T05:00:00","date_gmt":"2025-11-10T04:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=114249"},"modified":"2025-11-14T12:53:51","modified_gmt":"2025-11-14T11:53:51","slug":"entrainement-emom-avec-halteres-de-20-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-emom-avec-halteres-de-20-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eenement EMOM avec halt\u00e8res de 20 minutes"},"content":{"rendered":"\n<p><strong>TOUS LES NIVEAUX <\/strong>\/entra\u00eenement EMOM avec halt\u00e8res \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipement : <\/strong>halt\u00e8res et banc<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Parfois, il suffit d\u2019une paire d\u2019halt\u00e8res et d\u2019un plan<\/strong>. Pas besoin de machines compliqu\u00e9es ni de programme \u00e9labor\u00e9 : juste toi, des poids et un chrono. <strong>C\u2019est l\u00e0 que l\u2019EMOM (Every Minute On the Minute) entre en jeu<\/strong> : tu fais toutes tes r\u00e9p\u00e9titions en moins d\u2019une minute, tu r\u00e9cup\u00e8res avec le temps qu\u2019il te reste, et tu recommences \u00e0 la minute suivante.<\/p>\n\n\n\n<p>C\u2019est exactement ce que tu vas retrouver dans cet <strong>entra\u00eenement EMOM avec halt\u00e8res<\/strong> : <strong>4 exercices<\/strong>, chacun r\u00e9alis\u00e9 \u00e0 raison de <strong>12 r\u00e9p\u00e9titions \u00e0 effectuer en moins d\u2019une minute<\/strong> (le dumbbell single-arm overhead press se fait 1 minute par bras). Le tout sur <strong>4 tours<\/strong> au total. Compte <strong>20 minutes<\/strong> pour boucler cette s\u00e9ance.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell single-arm overhead press<\/li>\n\n\n\n<li>Dumbbell step-ups<\/li>\n\n\n\n<li>Dumbbell chest press<\/li>\n\n\n\n<li>Dumbbell front squats<\/li>\n<\/ol>\n\n\n\n<p><strong>Saisis tes halt\u00e8res, r\u00e8gle ton chrono, et c\u2019est parti !<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/fr\/abonnements\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png\" alt=\"evo ch standard sales campaign blog fr\" class=\"wp-image-114618\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">mise en place de l\u2019entrainement<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 exercices (1 unilat\u00e9ral)<\/li>\n\n\n\n<li>4 tours<\/li>\n\n\n\n<li>EMOM<\/li>\n\n\n\n<li>20 minutes<\/li>\n\n\n\n<li>Equipement : Halt\u00e8res et banc<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">liste des exercices de l\u2019entrainement<\/h2>\n\n\n\n<p><strong>4 <\/strong><strong>tours<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; DUMBBELL SINGLE-ARM OVERHEAD PRESS<\/h3>\n\n\n\n<p><strong>12 <\/strong><strong>r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiens-toi droit, les pieds \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules, un halt\u00e8re au niveau de l&#8217;\u00e9paule.<\/li>\n\n\n\n<li>Engage bien le tronc et pousse l\u2019halt\u00e8re au-dessus de la t\u00eate jusqu\u2019\u00e0 extension compl\u00e8te du bras.<\/li>\n\n\n\n<li>Redescends lentement \u00e0 la position de d\u00e9part.<\/li>\n\n\n\n<li>Fais toutes les r\u00e9p\u00e9titions d\u2019un c\u00f4t\u00e9 avant de changer de bras.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/Gzk9AJZxPPo?si=nXaNpBWO3z7advOQ\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; DUMBBELL STEP-UPS<\/h3>\n\n\n\n<p><strong>12 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place un banc devant toi et prends une paire d\u2019halt\u00e8res.<\/li>\n\n\n\n<li>Monte sur le banc en poussant bien dans le talon pour tendre la jambe.<\/li>\n\n\n\n<li>Redresse ton corps sans poser enti\u00e8rement l\u2019autre pied sur le banc.<\/li>\n\n\n\n<li>Plie le genou pour faire redescendre uniquement ce pied oppos\u00e9.<\/li>\n\n\n\n<li>Remonte-le aussit\u00f4t en t\u2019aidant uniquement de la jambe d\u2019appui.<\/li>\n\n\n\n<li>Recommence.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/Slr17a6-Xjk?si=u3eIhRKbBfoN-bZm\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; DUMBBELL CHEST PRESS<\/h3>\n\n\n\n<p><strong>12 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Allonge-toi sur un banc, un halt\u00e8re dans chaque main au niveau de la poitrine.<\/li>\n\n\n\n<li>Les pieds bien \u00e0 plat au sol, engage ton tronc.<\/li>\n\n\n\n<li>Pousse les halt\u00e8res vers le haut jusqu\u2019\u00e0 extension compl\u00e8te des bras.<\/li>\n\n\n\n<li>Redescends lentement \u00e0 la position de d\u00e9part.<\/li>\n\n\n\n<li>Garde les poignets droits et les coudes l\u00e9g\u00e8rement fl\u00e9chis tout au long du mouvement.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/nwxoC-dzKUk?si=I60WayRvdIlAsFQv\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; DUMBBELL FRONT SQUATS<\/h3>\n\n\n\n<p><strong>12 r<\/strong><strong>\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiens une paire d\u2019halt\u00e8res \u00e0 hauteur d\u2019\u00e9paules, paumes tourn\u00e9es l\u2019une vers l\u2019autre.<\/li>\n\n\n\n<li>Place les pieds \u00e0 la largeur des \u00e9paules, gaine bien les abdos.<\/li>\n\n\n\n<li>Descends en squat en poussant les hanches vers l\u2019arri\u00e8re et en fl\u00e9chissant les genoux, jusqu\u2019\u00e0 ce que les cuisses soient parall\u00e8les au sol.<\/li>\n\n\n\n<li>Pousse dans les talons pour revenir en position debout, halt\u00e8res toujours en place.<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\">\n\u00a0 <iframe\n\u00a0   src=\"https:\/\/www.youtube.com\/embed\/SUv600k7oKU?si=uD7RMBftgCl0uI7P\"\n\u00a0   title=\"YouTube video player\"\n\u00a0   allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0   referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0   allowfullscreen\n\u00a0   loading=\"lazy\"\n\u00a0   style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Tu as termin\u00e9 cet entra\u00eenement EMOM avex halt\u00e8res ? Il te suffit d\u2019une minute pour d\u00e9couvrir ton prochain entra\u00eenement.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-cardio-de-15-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement cardio de 15 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-full-body-halloween-de-25-minutes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement Full-Body Halloween de 25 minutes<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force Ladder Challenge de 15 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force AMRAP de 24 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force cha\u00eene ant\u00e9rieure de 15 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du moyen fessier de 25 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force m\u00e9tabolique de 12 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force des dorsaux de 20 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement des pectoraux et triceps de 30 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement de force du bas du corps de 25 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement biceps et triceps de 25 minutes<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\" target=\"_blank\" rel=\"noreferrer noopener\">Entra\u00eenement compos\u00e9 avec halt\u00e8res de 20 minutes<\/a>\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/trial.evofitness.eu\/ch\/?lang=fr&amp;utm_source=website&amp;utm_medium=blog-banner&amp;utm_campaign=trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr.png\" alt=\"evo at trial cta 1day blog male fr\" class=\"wp-image-114632\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2019\/08\/evo-at-trial-cta-1day-blog-male-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>TOUS LES NIVEAUX \/entra\u00eenement EMOM avec halt\u00e8res \/ 20 minutes Equipement : halt\u00e8res et banc Parfois, il suffit d\u2019une paire&#8230;<\/p>\n","protected":false},"author":5,"featured_media":114225,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"1690","_seopress_titles_title":"Entra\u00eenement EMOM avec halt\u00e8res de 20 minutes | %%sitetitle%%","_seopress_titles_desc":"L'EMOM prouve qu'une minute peut sembler une \u00e9ternit\u00e9. D\u00e9couvre-le par toi-m\u00eame avec cet entra\u00eenement EMOM avec halt\u00e8res de 20 minutes.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[2326,2364,2396,2908,3084],"class_list":["post-114249","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-entrainement-de-la-semaine","tag-entrainement-avec-halteres","tag-edls","tag-emom-3","tag-entrainement-avec-halteres-emom"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/114249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=114249"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/114249\/revisions"}],"predecessor-version":[{"id":114252,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/114249\/revisions\/114252"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/114225"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=114249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=114249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=114249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}