{"id":57841,"date":"2021-01-04T00:00:00","date_gmt":"2021-01-03T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/entraintment-hiit-de-30-minutes\/"},"modified":"2021-01-04T00:00:00","modified_gmt":"2021-01-03T23:00:00","slug":"entraintment-hiit-de-30-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entraintment-hiit-de-30-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eentment HIIT complet du corps de 30 minutes"},"content":{"rendered":"\n<hr class=\"wp-block-separator\"\/>\n\n\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>ENTRA\u00ceNTMENT HIIT COMPLET DU CORPS DE 30 MINUTES<\/strong><\/h2>\n\n\n\n<p><strong>TOUS LES NIVEAUX<\/strong> \/ entra\u00eenement HIIT \/ tonification et remise en forme \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipement :<\/strong> 2 kettlebells, TRX et tapis de course Woodway<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nouvelle ann\u00e9e, nouvelle version de vous. C&#8217;est un sentiment familier pour tout le monde, comme c\u2019est le cas pour nous chez EVO : <strong>\u00e0 partir d&#8217;aujourd&#8217;hui, nous proposerons des entra\u00eenements hebdomadaires avec l&#8217;aide pr\u00e9cieuse de nos entra\u00eeneurs personnels.<\/strong><\/p>\n\n\n\n<p>Nous commencerons 2021 avec un entra\u00eenement HIIT de 30 minutes <strong>par Philip Irgang, notre entra\u00eeneur personnel du club EVO Lucerne<\/strong>. Il propose un entra\u00eenement complet du corps pour <strong>br\u00fbler les calories suppl\u00e9mentaires que nous avons re\u00e7ues pendant la saison des f\u00eates.<\/strong><\/p>\n\n\n\n<p>Cet entra\u00eenement se compose de 5 exercices avec un exercice cardio suppl\u00e9mentaire.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Sumo-Goblet Squat Kettlebells<\/li><li>Pompes TRX<\/li><li>Rameur TRX<\/li><li>Suspension-\u00e9l\u00e9vation des genous<\/li><li>Course sur tapis roulant<\/li><\/ol>\n\n\n\n<p>Les <strong>4 premiers exercices doivent \u00eatre effectu\u00e9s 45 secondes avec 15 secondes de repos entre les deux.<\/strong> Apr\u00e8s cela, <strong>continuez sur le tapis roulant Woodway pour un sprint de 15 secondes suivi d&#8217;une marche de 30 secondes.<\/strong><\/p>\n\n\n\n<p>Effectuez 4 tours au total. Maintenez un rythme constant sans, bien s\u00fbr, n\u00e9gliger votre posture ou perdre le contr\u00f4le de vos mouvements pendant cet entra\u00eenement HIIT.<\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">ENTRA\u00ceNEMENT HIIT COMPLET DU CORPS DE 30 MINUTES<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1 \u2013 SUMO-GOBLET SQUAT KETTLEBELLS<\/h3>\n\n\n\n<p><strong>45 secondes d\u2019exercice, 15 secondes de repos<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tenez deux kettlebells, un dans chaque main.<\/li><li>Gardez le tronc contract\u00e9.<\/li><li>Elevez vos hanches.<\/li><li>Gardez votre poids au centre de vos pieds.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/8E3gGp-evVE\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/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 \u2013 POMPES TRX<\/h3>\n\n\n\n<p><strong>45 secondes d\u2019exercice, 15 secondes de repos<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>En position de planche, placez les deux pieds dans les poign\u00e9es TRX.<\/li><li>Gardez le tronc et les fessiers contract\u00e9s.<\/li><li>Vos \u00e9paules doivent \u00eatre au-dessus de vos poignets.<\/li><li>Maintenez votre corps en ligne droite.<\/li><li><strong>Adaptation <\/strong>: vous pouvez remplacer les pompes TRX par des pompes r\u00e9guli\u00e8res ou des pompes sur les&nbsp; genoux.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/ByK1AojLikU\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/TbkjVj1jQFg\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/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 \u2013 RAMEUR TRX<\/h3>\n\n\n\n<p><strong>45 secondes d\u2019exercice, 15 secondes de repos<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tenez les deux poign\u00e9es TRX et penchez-vous en arri\u00e8re.<\/li><li>Gardez le tronc et les fessiers contract\u00e9s.<\/li><li>Serrez les omoplates ensemble.<\/li><li>Maintenez votre corps en ligne droite.<\/li><li><strong>Adaptation<\/strong> : diminuez la difficult\u00e9 de cet exercice en effectuant le rameur avec moins d&#8217;inclinaison.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/nz6aJq6UdEo\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:41px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 \u2013 SUSPENSION-ELEVATION DES GENOUS<\/h3>\n\n\n\n<p><strong>45 secondes d\u2019exercice, 15 secondes de repos<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tenez une barre haute \u00e0 la largeur des \u00e9paules.<\/li><li>D\u00e9finissez vos \u00e9paules et engagez votre tronc.<\/li><li>Gardez les jambes ensemble.<\/li><li>\u00c9levez-les.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/mIp5N1d_zkA\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/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\">5 \u2013 COURSE ET MARCHE<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Utilisez notre tapis roulant Woodway pour une course de haute intensit\u00e9 de 15 secondes.<\/li><li>Suivi d&#8217;une marche de 30 secondes.<\/li><\/ul>\n\n\n\n<div class=\"youtube-container\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/FFrx4LF1UVU\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" width=\"560\" height=\"315\" frameborder=\"0\"><\/iframe><\/div>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>R\u00e9p\u00e9tez tous ces exercices sur 4 tours.<\/strong><\/p>\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\">Si vous avez aim\u00e9 cet entra\u00eenement HIIT du Nouvel An, assurez-vous de consulter certains de nos entra\u00eenements les plus r\u00e9cents :<\/h4>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/fr\/circuit-dentrainement\/\">ENTRA\u00ceNEMENT DU MOI : EL DIABLO<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/fr\/exercices-de-slackline\/\">EXERCICES DE SLACKLINE \u00c0 AJOUTER \u00c0 VOTRE ENTRA\u00ceNEMENT<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-force-fonctionnel\/\">6 EXERCICES D\u2019ENTRA\u00ceNEMENT DE FORCE FONCTIONNELLE<\/a><\/p>\n\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n","protected":false},"excerpt":{"rendered":"<p>ENTRA\u00ceNTMENT HIIT COMPLET DU CORPS DE 30 MINUTES TOUS LES NIVEAUX \/ entra\u00eenement HIIT \/ tonification et remise en forme&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57839,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Br\u00fblez les calories avec un entra\u00eenement HIIT de 30 minutes | EVO Fitness","_seopress_titles_desc":"Commencez 2021 avec une s\u00e9ance d&#039;entra\u00eenement HIIT de 30 minutes de notre entra\u00eeneur personnel Philip Irgang pour br\u00fbler les calories des repas de f\u00eates.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[2317,2326,2327,2901,1664],"class_list":["post-57841","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-entrainement-hiit","tag-entrainement-de-la-semaine","tag-nouvel-an","tag-wow-3","tag-entrainement"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/57841","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=57841"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/57841\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/57839"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=57841"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=57841"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=57841"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}