{"id":57711,"date":"2020-05-01T00:00:00","date_gmt":"2020-04-30T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/entrainement-de-poids-corporel-fitness\/"},"modified":"2020-05-01T00:00:00","modified_gmt":"2020-04-30T22:00:00","slug":"entrainement-de-poids-corporel-fitness","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-poids-corporel-fitness\/","title":{"rendered":"Entra\u00eenement du mois : Vive le fitness"},"content":{"rendered":"\n<p><strong>TOUS LES NIVEAUX<\/strong> \/<strong> entra\u00eenement de poids corporel<\/strong> pour la force, la puissance et l\u2019endurance \/ 15 minutes<\/p>\n\n\n\n<p><strong>Equipement : <\/strong>barre haute, bo\u00eete, tapis<\/p>\n\n\n\n<p>Court, intense et efficace : trois mots que nous pourrions utiliser pour d\u00e9crire cet entra\u00eenement de poids corporel ; <strong>une s\u00e9ance de 15 minutes de haute intensit\u00e9<\/strong> qui vous aidera \u00e0 d\u00e9velopper la force, la puissance et la vitesse. Il y a <strong>4 exercices \u00e0 compl\u00e9ter chacun sur un total de 3 tours. Entre chaque tour, vous aurez 1 minute pour vous reposer<\/strong>. Pr\u00eat ? Alors en avant pour le fitness.<\/p>\n\n\n\n<p>Effectuez chaque tour dans l\u2019ordre suivant :<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">Tractions<\/a> \u2013 30 secondes <\/li><li><a href=\"https:\/\/vimeo.com\/191992395\/8971ecd17d\">Box jumps<\/a> \u2013 40 secondes <\/li><li><a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">Pompes<\/a> \u2013 50 secondes <\/li><li><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">Squats<\/a> \u2013 60 secondes <\/li><\/ol>\n\n\n\n<p><em>(reposez-vous pendant 60 secondes et r\u00e9p\u00e9tez sur 3 tours)<\/em><\/p>\n\n\n\n<div style=\"height:68px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">ENTRA\u00ceNEMENT DE POIDS CORPOREL : VIVE LE FITNESS<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">MISE A L\u2019ECHELLE<\/h3>\n\n\n\n<p><strong>Si vous d\u00e9butez dans l\u2019entra\u00eenement de poids corporel ou entra\u00eenement de haute intensit\u00e9<\/strong>, vous pouvez <strong>effectuer les changements<\/strong> suivants :<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Traction avec saut \u2013 sautez \u00e0 partir du sol ou d\u2019une bo\u00eete<\/li><li>Box jump \u2013 ou des step-ups<\/li><li>Push-up \u2013 pompes sur les genoux<\/li><li>Squat \u2013 la m\u00eame chose pour tous les niveaux<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_fr.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105050\"\/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">ENTRA\u00ceNEMENT DE POIDS CORPOREL : CONSEILS D\u2019EXPERTS<\/h3>\n\n\n\n<p>Encore une fois, l&#8217;objectif de cet entra\u00eenement est le rythme. Pour la plupart des gens, les tractions seront les plus difficiles et les squats, les plus faciles. Par cons\u00e9quent, rythmez-vous sur les tractions (et les box jumps), en les d\u00e9composant en petites r\u00e9p\u00e9titions si n\u00e9cessaire. Ensuite, sur les pompes et les squats, essayez de ne pas vous interrompre, en acc\u00e9l\u00e9rant le rythme.<\/p>\n\n\n\n<p><strong>Cet entra\u00eenement mettra sans aucun doute \u00e0 l&#8217;\u00e9preuve votre capacit\u00e9 a\u00e9robie<\/strong>, alors reposez-vous efficacement entre chaque tour pendant 60 secondes. N&#8217;oubliez pas qu&#8217;\u00e0 chaque fois que vous terminez un tour, vous serez plus fatigu\u00e9,<strong> il est donc normal de ralentir un peu pendant que vous vous entra\u00eenez<\/strong>.<\/p>\n\n\n\n<p>Pour suivre votre progression, <strong>notez le nombre total de r\u00e9p\u00e9titions \u00e0 la fin et essayez de battre votre record la prochaine fois.<\/strong><\/p>\n\n\n\n<p><strong>Vous \u00eates pr\u00eats \u00e0 d\u00e9couvrir tous les avantages de cet entra\u00eenement de poids corporel ? Alors, \u00e0 vos marques, pr\u00eats, partez !<\/strong><\/p>\n\n\n\n<div style=\"height:64px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> ENTRA\u00ceNEMENT DE POIDS CORPOREL<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">1 &#8211; Tractions<\/a><\/h4>\n\n\n\n<p><strong>30 secondes exercice, 20<\/strong> <strong>secondes rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc et les fessiers bien contract\u00e9s.<\/li><li>Serrez les omoplates ensemble.<\/li><li>Maintenez cette position.  <\/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<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/191992395\/8971ecd17d\">2 &#8211; BOX JUMPS<\/a><\/h4>\n\n\n\n<p><strong>40<\/strong> <strong>secondes<\/strong>  <strong>exercice, 20<\/strong> <strong>secondes<\/strong> <strong>rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contract\u00e9.<\/li><li>Conduisez les hanches vers le haut.<\/li><li>Pliez les genoux \u00e0 l&#8217;atterrissage.  <\/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=\"Box jump\" src=\"https:\/\/player.vimeo.com\/video\/191992395?h=8971ecd17d&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<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">3 &#8211; Pompes<\/a><\/h4>\n\n\n\n<p><strong>50<\/strong> <strong>secondes<\/strong> <strong>exercice, 20<\/strong> <strong>secondes<\/strong> <strong>rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc et les fessiers bien contract\u00e9s.<\/li><li>Epaules au-dessus des poignets.<\/li><li>Corps en ligne droite.  <\/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<div style=\"height:36px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">4 &#8211; SQUATS<\/a><\/h4>\n\n\n\n<p><strong>60<\/strong> <strong>secondes<\/strong> <strong>exercice, 20<\/strong> <strong>secondes<\/strong> <strong>rest<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Gardez le tronc contract\u00e9.<\/li><li>Conduisez les hanches vers le haut.<\/li><li> Poids au centre des pieds. Gardez le tronc contract\u00e9.<\/li><li>Conduisez les hanches vers le haut.<\/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<div style=\"height:91px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Cet entra\u00eenement est maintenant termin\u00e9. Il est temps de d\u00e9couvrir nos autres s\u00e9ances d&#8217;entra\u00eenement : <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-kettlebell\/\">12 minutes entra\u00eenement avec kettlebell pour am\u00e9liorer la forcer et l\u2019endurance<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-de-haute-intensite\/\">10 minutes entra\u00eenement de haute intensit\u00e9<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-complet-du-corps\/\">17 minutes entra\u00eenement complet du corps<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-endurance\/\">12 minutes entra\u00eenement d\u2019endurance et de force<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/fr\/x-mas-circuit-dentrainement\/\">15 minutes Circuit d\u2019entra\u00eenement pour la force, la puissance et l\u2019endurance<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/fr\/circuit-dentrainement\/\">15 minutes circuit d\u2019entra\u00eenement force et endurance<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-de-force-et-dendurance\/\">Entra\u00eenement de force et d\u2019endurance<\/a> <\/li><\/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>Court, intense et efficace: 3 mots que nous pourrions utiliser pour d\u00e9crire cet entra\u00eenement de poids corporel id\u00e9al pour am\u00e9liorer votre fitness.<\/p>\n","protected":false},"author":22,"featured_media":57710,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Entra\u00eenement de poids corporel de 15 minutes | EVO Fitness","_seopress_titles_desc":"Court, intense et efficace: 3 mots que nous pourrions utiliser pour d\u00e9crire cet entra\u00eenement de poids corporel id\u00e9al pour am\u00e9liorer votre fitness.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[2703,2708,2713,2714,2736,2834,2835,2867],"class_list":["post-57711","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-fitness-3","tag-bodyweight-3","tag-exercise-3","tag-strength-3","tag-power-3","tag-high-intensity-3","tag-circuit-training-3","tag-speed-3"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/57711","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\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=57711"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/57711\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/57710"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=57711"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=57711"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=57711"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}