{"id":57374,"date":"2019-06-03T00:00:00","date_gmt":"2019-06-02T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/sept-entrainement-musculation\/"},"modified":"2019-06-03T00:00:00","modified_gmt":"2019-06-02T22:00:00","slug":"sept-entrainement-musculation","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/sept-entrainement-musculation\/","title":{"rendered":"Sept est le nom de cet entra\u00eenement de musculation pour tester votre force et votre endurance"},"content":{"rendered":"\n<p><strong><em>TOUS LES NIVEAUX<\/em><\/strong><em> \/ force et endurance \/ chronom\u00e9tr\u00e9 \/ 8-15 min<br>Equipement : barre haute, barre basse, Medecine Ball 5 kg, tapis. <\/em><\/p>\n\n\n\n<p>Pour le mois de juin, nous avons pr\u00e9par\u00e9 pour vous un entra\u00eenement simple bas\u00e9 sur le poids corporel qui mettra \u00e0 l&#8217;\u00e9preuve votre force, votre endurance et vos capacit\u00e9s d\u2019entra\u00eenement.<\/p>\n\n\n\n<p>Nous l&#8217;avons appel\u00e9<strong> Sept, une s\u00e9ance d&#8217;entra\u00eenement consistant en une \u00e9chelle de r\u00e9p\u00e9titions croissante \u00e0 d\u00e9croissante<\/strong> qui testera v\u00e9ritablement votre r\u00e9silience et votre capacit\u00e9 \u00e0 trouver votre rythme. Planifiez intelligemment vos p\u00e9riodes de repos pour maintenir le rythme. Si vous \u00eates plut\u00f4t exp\u00e9riment\u00e9, optez pour des s\u00e9ries completes !<\/p>\n\n\n\n<p>Cette s\u00e9ance d\u2019entra\u00eenement consiste en sept exercices ex\u00e9cut\u00e9s sur un temps d\u00e9fini, alors n\u2019oubliez pas de d\u00e9marrer \/ arr\u00eater votre chronom\u00e8tre.<\/p>\n\n\n\n<p>Ces exercices sont \u00e0 effectuer dans l\u2019ordre suivant :<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Tractions &#8211; 10 r\u00e9p\u00e9titions<\/li><li>Pompes &#8211; 20 r\u00e9p\u00e9titions<\/li><li>Squat m\u00e9decine ball (5kg) &#8211; 30 r\u00e9p\u00e9titions<\/li><li>Scissor kicks &#8211; 40 r\u00e9p\u00e9titions<\/li><li>Squat m\u00e9decine ball &#8211; 30 r\u00e9p\u00e9titions<\/li><li>Pompes &#8211; 20 r\u00e9p\u00e9titions<\/li><li>Tractions &#8211; 10 r\u00e9p\u00e9titions<\/li><\/ol>\n\n\n\n<p>Compl\u00e9tez ces exercices le plus vite possible.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>AJUSTEMENTS<br><\/h2>\n\n\n\n<p> Si vous ne pouvez pas effectuer les exercices complets, ajustez comme suit<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tractions assist\u00e9es (utilisez une barre \u00e0 hauteur des \u00e9paules, les pieds sur le sol)<\/li><li>Pompes (sur les genoux)<\/li><li>Squat m\u00e9decine ball (5kg)<\/li><li>Scissor kicks (jambe pli\u00e9e)<\/li><\/ul>\n\n\n\n<p>\u00c0 mesure que votre force, votre endurance, votre flexibilit\u00e9 et vos comp\u00e9tences augmentent, vous pourrez am\u00e9liorer vos performances \u00e0 chaque fois que vous effectuez un entra\u00eenement.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>TRACTIONS 10 r\u00e9p\u00e9titions<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Menton au niveau de la barre<\/li><li>Placez-vous et essayez de faire 5 s\u00e9ries de 5 r\u00e9p\u00e9titions<\/li><li>Ajustement : barre \u00e0 hauteur des \u00e9paules (pieds au sol)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pull up\" src=\"https:\/\/player.vimeo.com\/video\/194348767?h=dcdb6fde1e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">POMPES  20 r\u00e9p\u00e9titions<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Les coudes doivent se plier \u00e0 90 degr\u00e9s<\/li><li>Placez-vous et essayez de faire 2 s\u00e9ries de 10 r\u00e9p\u00e9titions<\/li><li>Ajustement : Pompes (sur les genoux)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Push up\" src=\"https:\/\/player.vimeo.com\/video\/193039660?h=d2a8155cef&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">SQUAT MB AVEC SAUT 30 r\u00e9p\u00e9titions<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>MB de 5kg<\/li><li>Les hanches doivent tomber sous les genoux<\/li><li>Ajustement : Squat MB (pas de saut)<\/li><li>Placez-vous et essayez de faire 3 s\u00e9ries de 10 r\u00e9p\u00e9titions<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"MB squat jump\" src=\"https:\/\/player.vimeo.com\/video\/191792274?h=1b9709ca59&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">SCISSOR KICKS  40 r\u00e9p\u00e9titions<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Bras et jambes droits<\/li><li>Ajustement : jambes pli\u00e9es<\/li><li>Placez-vous et essayez de faire 4 s\u00e9ries de 10 r\u00e9p\u00e9titions<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Scissor kicks\" src=\"https:\/\/player.vimeo.com\/video\/191960222?h=15c1cca7f9&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">SQUAT MB AVEC SAUT 30 r\u00e9p\u00e9titions<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>MB de 5kg<\/li><li>Les hanches doivent tomber sous les genoux<\/li><li>Ajustement : Squat MB (pas de saut)<\/li><li>Placez-vous et essayez de faire 3 s\u00e9ries de 10 r\u00e9p\u00e9titions<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"MB squat jump\" src=\"https:\/\/player.vimeo.com\/video\/191792274?h=1b9709ca59&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><figcaption><br><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">POMPES  20 r\u00e9p\u00e9titions<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Les coudes doivent se plier \u00e0 90 degr\u00e9s<\/li><li>Placez-vous et essayez de faire 2 s\u00e9ries de 10 r\u00e9p\u00e9titions<\/li><li>Ajustement : Pompes (sur les genoux)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Push up\" src=\"https:\/\/player.vimeo.com\/video\/193039660?h=d2a8155cef&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><figcaption><br><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">TRACTIONS 10 r\u00e9p\u00e9titions<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Menton au niveau de la barre<\/li><li>Placez-vous et essayez de faire 5 s\u00e9ries de 5 r\u00e9p\u00e9titions<\/li><li>Ajustement : barre \u00e0 hauteur des \u00e9paules (pieds au sol)<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pull up\" src=\"https:\/\/player.vimeo.com\/video\/194348767?h=dcdb6fde1e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><figcaption><br><\/figcaption><\/figure>\n\n\n\n<p><strong>L&#8217;AUTRES EXERCICES:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/fr\/quatre-exercices-fonctionnels-bas-du-dos\/\">QUATRE EXERCICES FONCTIONNELS POUR RENFORCER LE BAS DE VOTRE DOS<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/fr\/exercices-fonctionnels-jambes-prevenir-blessures-hanches-chevilles\/\">EXERCICES FONCTIONNELS POUR LES JAMBES : COMMENT PR\u00c9VENIR LES BLESSURES AUX HANCHES ET AUX CHEVILLES<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>TOUS LES NIVEAUX \/ force et endurance \/ chronom\u00e9tr\u00e9 \/ 8-15 minEquipement : barre haute, barre basse, Medecine Ball 5&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57372,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Entra\u00eenement du mois : Sept | EVO Fitness","_seopress_titles_desc":"Sept est un entra\u00eenement simple bas\u00e9 sur le poids corporel qui mettra votre force, votre endurance et vos capacit\u00e9s d\u2019entra\u00eenement \u00e0 l&#039;\u00e9preuve.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[1910,2031,2708,2714,1666,1684,1715,1870],"class_list":["post-57374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-le-poids-corporel","tag-entrainement-sept","tag-bodyweight-3","tag-strength-3","tag-force","tag-tutoriel","tag-lentrainement-fonctionnel","tag-seance-dentrainement-du-mois"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/57374","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\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=57374"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/57374\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/57372"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=57374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=57374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=57374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}