{"id":57438,"date":"2019-08-01T00:00:00","date_gmt":"2019-07-31T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/entrainement-tabata-rapide\/"},"modified":"2019-08-01T00:00:00","modified_gmt":"2019-07-31T22:00:00","slug":"entrainement-tabata-rapide","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-tabata-rapide\/","title":{"rendered":"Entra\u00eenement du mois : Fast &amp; Furious"},"content":{"rendered":"\n<p><strong>TOUS LES NIVEAUX<\/strong> \/ force et endurance \/ entra\u00eenement Tabata \/ 9 min<br> Equipement : Compteur de course<br><\/p>\n\n\n\n<p>Faites de l\u2019exercice, faites le bien, faites le vite. L\u2019entra\u00eenement de ce mois-ci est <strong>un entra\u00eenement Tabata ultra-simple et rapide de poids corporel<\/strong>, un de ces entra\u00eenements qui testera votre r\u00e9sistance et votre endurance. Comme vous le savez, le protocole Tabata est un entra\u00eenement de 4 minutes compos\u00e9 de 8 exercices. Chaque exercice est ex\u00e9cut\u00e9 en s\u00e9quence pendant 20 secondes, avec 10 secondes de repos entre chaque exercice.<br><\/p>\n\n\n\n<p>Cependant, dans cet entra\u00eenement Tabata rapide, vous effectuerez 2 tours avec une minute de repos entre les deux. Cela signifie que le temps total sera de 9 minutes.<br><\/p>\n\n\n\n<p>Les 8 exercices sont effectu\u00e9s dans l&#8217;ordre suivant :<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Squat jump<\/li><li>Burpee<\/li><li>Marche du crabe<\/li><li>Ramper<\/li><li>Saut long<\/li><li>Fente avec saut<\/li><li>Saut invers\u00e9<\/li><li>Mountain climber<\/li><\/ol>\n\n\n\n<p>Terminez autant de r\u00e9p\u00e9titions pour chaque exercice dans les <strong>20 secondes<\/strong>, puis prenez un repos de <strong>10 secondes<\/strong> et passez au suivant. Cela semble trop rapide ? C&#8217;est normal. Apr\u00e8s tout, c\u2019est un entra\u00eenement Tabata rapide. Effectuez 2 tours sur 1 minute compl\u00e8te de repos entre chaque tour.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>MISE A NIVEAU<\/h2>\n\n\n\n<p>Utilisez les modifications suivantes pour faciliter les exercices (si n\u00e9cessaire) :<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Squat jump \u2013 faites un plus petit saut<\/li><li>Burpee \u2013 faites un squat thrust (pas de pompe)<\/li><li>Marche du crabe \u2013 la m\u00eame chose<\/li><li>Ramper \u2013 la m\u00eame chose<\/li><li>Saut long \u2013 sautez sur une plus courte distance<\/li><li>Fente avec saut \u2013 effectuez une simple fente altern\u00e9e<\/li><li>Saut invers\u00e9 \u2013 faites un plus petit saut<\/li><li>Mountain climber \u2013 faites de plus petits pas<\/li><\/ol>\n\n\n\n<p>Au fur et \u00e0 mesure que votre endurance s&#8217;am\u00e9liore, vous pourrez vous pousser plus loin chaque fois que vous effectuez cet entra\u00eenement Tabata rapide.<\/p>\n\n\n\n<p>Pr\u00eat \u00e0 l&#8217;essayer ?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><br>SQUAT JUMP<\/h2>\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=\"Squat jump\" src=\"https:\/\/player.vimeo.com\/video\/191960515?h=0a7cfad765&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\">BURPEE <\/h2>\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=\"Burpees\" src=\"https:\/\/player.vimeo.com\/video\/191978583?h=268cb9980a&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\">MARCHE DU CRABE<\/h2>\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=\"Crab walk\" src=\"https:\/\/player.vimeo.com\/video\/191982595?h=95e7a288ba&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\">RAMPER<\/h2>\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=\"Crawl\" src=\"https:\/\/player.vimeo.com\/video\/191984997?h=60f2b779d7&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\">SAUT LONG<\/h2>\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=\"Long jump\" src=\"https:\/\/player.vimeo.com\/video\/193048210?h=27ed838fb6&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\">FENTE AVEC SAUT<\/h2>\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=\"Lunge jump with arms overhead\" src=\"https:\/\/player.vimeo.com\/video\/193045335?h=408d328fba&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\">SAUT INVERSE<\/h2>\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=\"Inverted jumps\" src=\"https:\/\/player.vimeo.com\/video\/191982956?h=48db14b11c&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\">MOUNTAIN CLIMBER<\/h2>\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=\"Mountain climbers\" src=\"https:\/\/player.vimeo.com\/video\/193050177?h=b1a1ae7010&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<p><strong>L&#8217;AUTRES EXERCICES :<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/fr\/5-avantages-cordes-ondulatoires\/\">C\u2019EST PARTI ! 5 AVANTAGES DES CORDES ONDULATOIRES<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/fr\/quatre-exercices-inspires-animaux-gym\/\">INSTINCTS PRIMAIRES : QUATRE EXERCICES INSPIR\u00c9S D\u2019ANIMAUX \u00c0 EFFECTUER \u00c0 LA SALLE DE GYM<\/a><\/p>\n\n\n\n<p><\/p>\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 \/ force et endurance \/ entra\u00eenement Tabata \/ 9 min Equipement : Compteur de course Faites de&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57436,"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 : Fast &amp; Furious | EVO Fitness","_seopress_titles_desc":"Essayez cette s\u00e9ance d\u2019entra\u00eenement tabata rapide mais efficace. Il est parfait pour une s\u00e9ance d&#039;entra\u00eenement rapide sans \u00e9quipement.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[2708,2713,2714,2722,2726,2729,2772,2834,2835,2074,2075,2703,2706],"class_list":["post-57438","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-bodyweight-3","tag-exercise-3","tag-strength-3","tag-skill-3","tag-endurance-3","tag-functional-training-3","tag-tabata-3","tag-high-intensity-3","tag-circuit-training-3","tag-fonctionnel","tag-habilete","tag-fitness-3","tag-movement-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/57438","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=57438"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/57438\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/57436"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=57438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=57438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=57438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}