{"id":57542,"date":"2020-12-02T00:00:00","date_gmt":"2020-12-01T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/circuit-dentrainement\/"},"modified":"2020-12-02T00:00:00","modified_gmt":"2020-12-01T23:00:00","slug":"circuit-dentrainement","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/circuit-dentrainement\/","title":{"rendered":"Entra\u00eenement du moi : El Diablo"},"content":{"rendered":"\n<p><em>TOUS LES NIVEAUX \/ circuit d\u2019entra\u00eenement \/force et endurance \/ chronom\u00e9tr\u00e9<br> Equipement : kettlebell (16kg pour les hommes, 12kg pour les femmes), rameur<\/em><\/p>\n\n\n\n<p>Le diable est de notre c\u00f4t\u00e9 pour l\u2019entra\u00eenement de ce moi-ci : El Diablo. Ce circuit d\u2019entra\u00eenement combine force, endurance, coordination et, surtout, <strong>r\u00e9sistance.<\/strong><\/p>\n\n\n\n<p>Il consiste en 10 exercices ex\u00e9cut\u00e9s \u00e0 la suite. Reposez-vous aussi longtemps que vous le souhaitez entre les exercices et les tours. Mais n\u2019oubliez pas d\u2019enregistrer votre temps de r\u00e9alisation.<\/p>\n\n\n\n<p>Les 10 exercices sont effectu\u00e9s dans l&#8217;ordre suivant :<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>50 <a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">squats<\/a><\/li><li>40 <a href=\"https:\/\/vimeo.com\/191960222\/15c1cca7f9\">scissor kicks<\/a><\/li><li>30 <a href=\"https:\/\/vimeo.com\/193046673\/1e179ce8fe\">fentes<\/a> (jambes altern\u00e9es)<\/li><li>20 <a href=\"https:\/\/vimeo.com\/191954660\/ad27000d10\">rotations kettlebell<\/a> (16 kg)<\/li><li>10 <a href=\"https:\/\/vimeo.com\/191978583\/268cb9980a\">Burpees<\/a><\/li><li>20 rotation kettlebell (16 kg pour les hommes, 12 kg pour les femmes)<\/li><li>30 fentes (jambes altern\u00e9es)<\/li><li>40 scissor kicks<\/li><li>50 squats<\/li><li>1 km de rameur<\/li><\/ol>\n\n\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 A L\u2019ECHELLE<\/h2>\n\n\n\n<p>Il n&#8217;y a pas de mise \u00e0 l&#8217;\u00e9chelle pour cet entra\u00eenement, tous les niveaux peuvent l&#8217;ex\u00e9cuter. Toutefois, si vous d\u00e9butez dans ce type d\u2019entra\u00eenement de haute intensit\u00e9, <strong>essayez de d\u00e9composer chaque exercice en blocs de r\u00e9p\u00e9tition g\u00e9rables.<\/strong> Toutefois, si vous avez suffisamment d&#8217;exp\u00e9rience dans ces mouvements, essayez de faire toutes les r\u00e9p\u00e9titions.<\/p>\n\n\n\n<p>Un dernier conseil, <strong>allez-y doucement au d\u00e9but.<\/strong> Rappelez-vous que bien que les r\u00e9p\u00e9titions doivent \u00eatre assez lentes au d\u00e9but, et plus rapides lors de la deuxi\u00e8me moiti\u00e9 du circuit d\u2019entra\u00eenement. Vous pouvez \u00e9galement essayer de garder un rythme croissant tout au long de l\u2019exercice. N&#8217;oubliez pas que des p\u00e9riodes de repos seront n\u00e9cessaires pour permettre \u00e0 votre fr\u00e9quence cardiaque de r\u00e9cup\u00e9rer pour chaque tour.<\/p>\n\n\n\n<p>\u00c0 mesure que vous vous am\u00e9liorez, vous pourrez vous pousser plus loin chaque fois que vous effectuez cette s\u00e9ance d&#8217;entra\u00eenement.<\/p>\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\"><a href=\"http:\/\/vimeo.com\/193041551\/18b70ea278\">50 Squats<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contract\u00e9.<\/li><li>Conduisez les hanches.<\/li><li>Poids au centre des pieds.<\/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=\"Deep squat\" src=\"https:\/\/player.vimeo.com\/video\/193041551?h=18b70ea278&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\"><a href=\"https:\/\/vimeo.com\/191960222\/15c1cca7f9\">40 Scissor kicks<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contract\u00e9.<\/li><li>Poussez doucement sur le sol.<\/li><li>Conduisez rapidement le bras et la jambe.<\/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\"><a href=\"https:\/\/vimeo.com\/193046673\/1e179ce8fe\">30 Fentes<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contract\u00e9.<\/li><li>Genou au-dessus des orteils.<\/li><li>Poussez la jambe avant.<\/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=\"Lunge\" src=\"https:\/\/player.vimeo.com\/video\/193046673?h=1e179ce8fe&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\"><a href=\"https:\/\/vimeo.com\/191954660\/ad27000d10\">20 Rotations Kettlebell<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contract\u00e9.<\/li><li>Conduisez les hanches.<\/li><li>Serrez les omoplates ensemble.<\/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=\"KB 2-hand swing\" src=\"https:\/\/player.vimeo.com\/video\/191954660?h=ad27000d10&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\"><a href=\"https:\/\/vimeo.com\/191978583\/268cb9980a\">10 Burpees<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contrac\u00e9.<\/li><li>Poussez vos mains sur le sol.<\/li><li>Conduisez les hanches.<\/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=\"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\"><a href=\"https:\/\/vimeo.com\/191954660\/ad27000d10\">20 Kettlebell swings<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contract\u00e9.<\/li><li>Conduisez les hanches.<\/li><li>Serrez les omoplates ensemble.<\/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=\"KB 2-hand swing\" src=\"https:\/\/player.vimeo.com\/video\/191954660?h=ad27000d10&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\"><a href=\"https:\/\/vimeo.com\/193046673\/1e179ce8fe\">30 Fentes<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contract\u00e9.<\/li><li>Genou au-dessus des orteils.<\/li><li>Poussez la jambe avant.<\/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=\"Lunge\" src=\"https:\/\/player.vimeo.com\/video\/193046673?h=1e179ce8fe&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\"><a href=\"https:\/\/vimeo.com\/191960222\/15c1cca7f9\">40 Scissor kicks<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contract\u00e9.<\/li><li>Poussez doucement sur le sol.<\/li><li>Conduisez rapidement le bras et la jambe.<\/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\"><a href=\"http:\/\/vimeo.com\/193041551\/18b70ea278\">50 Squats<\/a><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contract\u00e9.<\/li><li>Conduisez les hanches.<\/li><li>Poids au centre des pieds.<\/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=\"Deep squat\" src=\"https:\/\/player.vimeo.com\/video\/193041551?h=18b70ea278&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\">1 km de rameur<\/h2>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">L&#8217;AUTRES EXERCICES:<\/h4>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-poussees-tractions-squat\/\">ENTRA\u00ceNEMENT DU MOIS : PAS D\u2019\u00c9CHAPPATOIRE<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-de-force-et-dendurance\/\">ENTRA\u00ceNEMENT DU MOIS : FIVE2<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-complet-du-corp\/\">ENTRA\u00ceNEMENT DU MOIS : PAS DE CHICHIS<\/a><\/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 \/ circuit d\u2019entra\u00eenement \/force et endurance \/ chronom\u00e9tr\u00e9 Equipement : kettlebell (16kg pour les hommes, 12kg pour&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57540,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"El Diablo : un circuit d&#039;entra\u00eenement pour rester fort | EVO Fitness","_seopress_titles_desc":"Un circuit d&#039;entra\u00eenement qui combine force, endurance, coordination et, surtout, puissance. Voici notre entra\u00eenement du mois nomm\u00e9 El Diablo.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[2114,2116,2160,2703,2708,2713,2714,2722,2726,714,2815,1664,2834,1665,2835,1666,2849,1689,2074,2113],"class_list":["post-57542","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-circuit-dentrainement","tag-haute-intensite","tag-competence","tag-fitness-3","tag-bodyweight-3","tag-exercise-3","tag-strength-3","tag-skill-3","tag-endurance-3","tag-resistance","tag-kettlebell-3","tag-entrainement","tag-high-intensity-3","tag-exercice","tag-circuit-training-3","tag-force","tag-coordination-2","tag-poids-corporel","tag-fonctionnel","tag-chronometre"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/57542","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=57542"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/57542\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/57540"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=57542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=57542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=57542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}