{"id":58970,"date":"2025-03-24T00:00:00","date_gmt":"2025-03-23T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/entrainement-de-force-complet-du-corps-de-18-minutes\/"},"modified":"2025-05-23T10:48:52","modified_gmt":"2025-05-23T08:48:52","slug":"entrainement-de-force-complet-du-corps-de-18-minutes","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-complet-du-corps-de-18-minutes\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eenement de force complet du corps de 18 minutes"},"content":{"rendered":"\n<p><strong>TOUS LES NIVEAUX <\/strong>\/ entra\u00eenement de force complet du corps \/ 18 minutes<\/p>\n\n\n\n<p><strong>\u00c9quipement<\/strong>&nbsp;: Halt\u00e8res, incline chest press machine, kettlebell et tapis d\u2019exercice<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00eat \u00e0 d\u00e9velopper ta force de la t\u00eate aux pieds ? Bonne d\u00e9cision. Apr\u00e8s tout, <strong>la musculation am\u00e9liore la posture, am\u00e9liore la mobilit\u00e9 et stimule ton m\u00e9tabolisme<\/strong>. elle augmente \u00e9galement ta force fonctionnelle, facilitant les activit\u00e9s quotidiennes tout en <strong>r\u00e9duisant le risque de blessure.<\/strong><\/p>\n\n\n\n<p>Profite de tous ces avantages avec cet <strong>entra\u00eenement de force complet du corps<\/strong>. Avec <strong>5 exercices<\/strong>, chacun avec un nombre de r\u00e9p\u00e9titions diff\u00e9rent, tu effectueras <strong>3 tours<\/strong>. L&#8217;objectif ? Repose-toi le moins possible entre les exercices et les tours, ce qui permet de terminer cette s\u00e9ance en seulement <strong>18 minutes<\/strong>.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell box step-ups <strong>50x<\/strong><\/li>\n\n\n\n<li>Incline chest press <strong>40x<\/strong><\/li>\n\n\n\n<li>Kettlebell squat <strong>30x<\/strong><\/li>\n\n\n\n<li>Dumbbell seated z-press <strong>20x<\/strong><\/li>\n\n\n\n<li>Pompes <strong>10x<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Il est temps de devenir plus fort !<\/strong><\/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\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 EN PLACE DE L&#8217;ENTRA\u00ceNEMENT<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercices<\/li>\n\n\n\n<li>3 tours<\/li>\n\n\n\n<li>18 minutes au total<\/li>\n\n\n\n<li>\u00c9quipement&nbsp;: Halt\u00e8res, incline chest press machine, kettlebell et tapis d\u2019exercice<\/li>\n<\/ul>\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\">LISTE DES EXERCICES DE L&#8217;ENTRA\u00ceNEMENT<\/h2>\n\n\n\n<p><strong>3 tours<\/strong><\/p>\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\">1 &#8211; DUMBBELL BOX STEP-UPS<\/h3>\n\n\n\n<p><strong>50 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Saisis un halt\u00e8re dans chaque main et tiens-les fermement.<\/li>\n\n\n\n<li>Avance avec ton pied droit en poussant sur ton talon pour redresser ta jambe.<\/li>\n\n\n\n<li>Am\u00e8ne ensuite ton pied gauche \u00e0 la rencontre du pied droit en haut de la marche.<\/li>\n\n\n\n<li>Plie ton genou droit et redescends en contr\u00f4lant le mouvement avec le pied oppos\u00e9.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te l\u2019exercice.<\/li>\n<\/ul>\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 &#8211; INCLINE CHEST PRESS<\/h3>\n\n\n\n<p><strong>40 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Penche-toi l\u00e9g\u00e8rement en arri\u00e8re et appuie fermement tes pieds sur le sol.<\/li>\n\n\n\n<li>Trouve une prise sym\u00e9trique qui permet \u00e0 tes avant-bras d\u2019\u00eatre presque parall\u00e8les au sol en position de d\u00e9part.<\/li>\n\n\n\n<li>Engage ton tronc et pousse vers l\u2019avant et vers le haut avec toute ta force.<\/li>\n\n\n\n<li>Assure-toi que ton dos reste bien en contact avec le coussin derri\u00e8re toi.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te l\u2019exercice.<\/li>\n<\/ul>\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 &#8211; KETTLEBELL SQUAT<\/h3>\n\n\n\n<p><strong>30 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tiens-toi debout, les pieds \u00e0 la largeur des hanches.<\/li>\n\n\n\n<li>Saisis un kettlebell \u00e0 deux mains et garde-le bien en main.<\/li>\n\n\n\n<li>En maintenant le kettlebell pr\u00e8s de ta poitrine, descends en squat, tout en gardant ta poitrine relev\u00e9e et ton dos droit.<\/li>\n\n\n\n<li>Engage bien ton tronc pour stabiliser le mouvement.<\/li>\n\n\n\n<li>Remonte lentement en contr\u00f4lant et r\u00e9p\u00e8te l\u2019exercice.<\/li>\n<\/ul>\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\">4 &#8211; DUMBBELL SEATED Z-PRESS<\/h3>\n\n\n\n<p><strong>20 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Assieds-toi au sol, les jambes tendues devant toi.<\/li>\n\n\n\n<li>Tiens un halt\u00e8re dans chaque main, \u00e0 hauteur d\u2019\u00e9paules, en gardant le dos droit et le tronc bien engag\u00e9.<\/li>\n\n\n\n<li>Pousse les halt\u00e8res vers le haut jusqu\u2019\u00e0 ce que tes bras soient compl\u00e8tement tendus.<\/li>\n\n\n\n<li>Redescends lentement les halt\u00e8res \u00e0 hauteur d\u2019\u00e9paules, en gardant le dos droit et en \u00e9vitant de te pencher en arri\u00e8re.<\/li>\n<\/ul>\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 &#8211; POMPES<\/h3>\n\n\n\n<p><strong>10 r\u00e9p\u00e9titions<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place-toi en position de planche, bras tendus, \u00e9paules align\u00e9es au-dessus des poignets et corps bien droit.<\/li>\n\n\n\n<li>Engage ton tronc et tes fessiers pour stabiliser le mouvement.<\/li>\n\n\n\n<li>En gardant les \u00e9paules au-dessus des poignets, descends lentement en contr\u00f4lant la descente, aussi bas que possible.<\/li>\n\n\n\n<li>Pousse avec puissance pour remonter et reviens en position de d\u00e9part.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te l\u2019exercice.<\/li>\n<\/ul>\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\">Entra\u00eenement de force complet du corps termin\u00e9. Il est temps de trouver votre ton entra\u00eenement :<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement d&#8217;endurance de 24 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement de force EMOM de 28 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement avec medicine ball de 20 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement de force du haut du corps de 40 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement de force EMOM de 18 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement complet en duo sp\u00e9cial Saint-Valentin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement cardio zone 2 de 25 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement superset du bas du corps de 20 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement de force m\u00e9tabolique de 15 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement de force du haut du corps de 20 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement de force du Nouvel An de 20 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/blog\/bouge\/\">Entra\u00eenement cardio de 20 minutes<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/fr\/abonnements\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png\" alt=\"evo ch standard sales campaign blog fr\" class=\"wp-image-114618\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-fr-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>TOUS LES NIVEAUX \/ entra\u00eenement de force complet du corps \/ 18 minutes \u00c9quipement&nbsp;: Halt\u00e8res, incline chest press machine, kettlebell&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58968,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Entra\u00eenement de force complet du corps de 18 minutes | EVO Fitness","_seopress_titles_desc":"Profite de tous les avantages d'un entra\u00eenement de force complet du corps en moins de 20 minutes. Commence \u00e0 d\u00e9velopper ta force et votre endurance.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[1666,2176,2326,2396,2464,2714,2901,2910],"class_list":["post-58970","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-force","tag-entrainement-de-force","tag-entrainement-de-la-semaine","tag-edls","tag-entrainement-de-force-complet-du-corps","tag-strength-3","tag-wow-3","tag-workout-of-the-week-3"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/58970","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\/26"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/comments?post=58970"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/58970\/revisions"}],"predecessor-version":[{"id":112778,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/58970\/revisions\/112778"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/58968"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=58970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=58970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=58970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}