{"id":58990,"date":"2025-04-14T00:00:00","date_gmt":"2025-04-13T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/entrainement-de-force-metabolique-de-15-minute\/"},"modified":"2025-04-14T00:00:00","modified_gmt":"2025-04-13T22:00:00","slug":"entrainement-de-force-metabolique-de-15-minute","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/fr\/blog\/bouge\/entrainement-de-force-metabolique-de-15-minute\/","title":{"rendered":"Entra\u00eenement de la semaine : Entra\u00eenement de force m\u00e9tabolique de 15 minutes"},"content":{"rendered":"\n<p>SALL LEVELS \/ entra\u00eenement de force m\u00e9tabolique \/ 15 minutes<\/p>\n\n\n\n<p><strong>\u00c9quipement<\/strong> : Kettlebell<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Les entra\u00eenements m\u00e9taboliques sont la tendance fitness \u00e0 ne pas manquer,<\/strong> un m\u00e9lange de cardio et de force qui augmente ta d\u00e9pense calorique pendant ton entra\u00eenement et te permet m\u00eame de br\u00fbler des calories apr\u00e8s. <strong>De plus, ils boostent ton m\u00e9tabolisme et aident \u00e0 d\u00e9velopper les muscles plus rapidement.<\/strong><\/p>\n\n\n\n<p>Pr\u00e9pare-toi pour cet <strong>entra\u00eenement de force m\u00e9tabolique de 15 minutes<\/strong>. Tu feras <strong>3 exercices<\/strong> avec un sch\u00e9ma de r\u00e9p\u00e9tition unique : <strong>22-16-10-8-16-22<\/strong>, sur <strong>6 tours<\/strong>. Avec <strong>peu ou pas de repos entre les s\u00e9ries<\/strong>, cette s\u00e9ance de haute intensit\u00e9 repoussera tes limites et maintiendra ton rythme cardiaque \u00e9lev\u00e9. Prends un kettlebell et pr\u00e9pare-toi pour cet entra\u00eenement de <strong>15 minutes.<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Kettlebell squat<\/li>\n\n\n\n<li>Kettlebell swing<\/li>\n\n\n\n<li>Kettlebell deadlift<\/li>\n<\/ol>\n\n\n\n<p><strong>Stimulons ce m\u00e9tabolisme !<\/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>3 exercices<\/li>\n\n\n\n<li>Sch\u00e9ma de r\u00e9p\u00e9titions : 22-16-10-8-16-22<\/li>\n\n\n\n<li>6 tours<\/li>\n\n\n\n<li>Peu ou pas de repos<\/li>\n\n\n\n<li>15 minutes au total<\/li>\n\n\n\n<li>\u00c9quipement : Kettlebell<\/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>6 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; KETTLEBELL SQUAT<\/h3>\n\n\n\n<p><strong>Sch\u00e9ma de r\u00e9p\u00e9titions : 22-16-10-8-16-22<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place-toi debout, pieds \u00e9cart\u00e9s \u00e0 la largeur des hanches.<\/li>\n\n\n\n<li>Saisis un kettlebell \u00e0 deux mains, en le maintenant pr\u00e8s de ta poitrine.<\/li>\n\n\n\n<li>Descends en squat, en gardant la poitrine fi\u00e8re et le dos bien droit.<\/li>\n\n\n\n<li>Engage ton tronc pour assurer stabilit\u00e9 et contr\u00f4le tout au long du mouvement.<\/li>\n\n\n\n<li>Pousse \u00e0 travers tes talons pour remonter lentement en position debout.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te pour le nombre de r\u00e9p\u00e9titions pr\u00e9vu.<\/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; KETTLEBELL SWING<\/h3>\n\n\n\n<p><strong>Sch\u00e9ma de r\u00e9p\u00e9titions : 22-16-10-8-16-22<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Saisis le kettlebell \u00e0 deux mains, bras tendus devant toi.<\/li>\n\n\n\n<li>Pousse les hanches vers l\u2019arri\u00e8re pour amorcer le mouvement du swing.<\/li>\n\n\n\n<li>Fais un mouvement intense des hanches, en propulsant le kettlebell vers l\u2019avant et jusqu\u2019\u00e0 hauteur d\u2019\u00e9paules.<\/li>\n\n\n\n<li>Contr\u00f4le la descente, en ramenant le kettlebell entre tes jambes avec une charni\u00e8re de hanches fluide.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te en maintenant un rythme r\u00e9gulier et une bonne posture.<\/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 DEADLIFT<\/h3>\n\n\n\n<p><strong>Sch\u00e9ma de r\u00e9p\u00e9titions : 22-16-10-8-16-22<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place un kettlebell entre tes pieds, qui doivent \u00eatre \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules.<\/li>\n\n\n\n<li>Fl\u00e9chis l\u00e9g\u00e8rement les genoux, bascule les hanches vers l\u2019arri\u00e8re et saisis la poign\u00e9e avec une prise ferme.<\/li>\n\n\n\n<li>Engage ton tronc, garde le dos droit et soul\u00e8ve le kettlebell en extension de hanches jusqu\u2019au niveau des hanches.<\/li>\n\n\n\n<li>En haut du mouvement, tiens-toi bien droit, avec les \u00e9paules, le tronc et les fessiers sous tension.<\/li>\n\n\n\n<li>Redescends lentement, en contr\u00f4lant la descente tout en maintenant la tension musculaire.<\/li>\n\n\n\n<li>R\u00e9p\u00e8te pour le nombre de r\u00e9p\u00e9titions pr\u00e9vu.<\/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\">Cet entra\u00eenement de force m\u00e9tabolique est termin\u00e9. Choisis ton prochain entra\u00eenement ici :<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-des-pectoraux-et-des-triceps-de-30-minutes\/\">Entra\u00eenement des pectoraux et des triceps de 30 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-pyramidal-complet-du-corps\/\">Entra\u00eenement pyramidal complet du corps de 25 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-des-pectoraux-et-des-triceps-de-30-minutes\/\">Entra\u00eenement des pectoraux et des triceps de 30 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-pyramidal-complet-du-corps\/\">Entra\u00eenement pyramidal complet du corps de 25 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-de-force-complet-du-corps-de-18-minutes\/\">Entra\u00eenement de force complet du corps de 18 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-de-endurance-de-24-minutes\/\">Entra\u00eenement d\u2019endurance de 24 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-de-force-emom-de-28-minutes\/\">Entra\u00eenement de force EMOM de 28 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-avec-medicine-ball-de-20-minutes\/\">Entra\u00eenement avec medicine ball de 20 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-de-force-du-haut-du-corps-de-40minutes\/\">Entra\u00eenement de force du haut du corps de 40 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-de-force-emom-de-18-minutes\/\">Entra\u00eenement de force EMOM de 18 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-en-duo-special-saint-valentin\/\">Entra\u00eenement complet en duo sp\u00e9cial Saint-Valentin<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-cardio-zone-2-de-25-minutes\/\">entra\u00eenement cardio zone 2 de 25 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-du-bas-du-corps-superset-de-20-minutes\/\">Entra\u00eenement superset du bas du corps de 20 minutes<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/fr\/entrainement-de-force-metabolique-de-15-minutes\/\">Entra\u00eenement de force m\u00e9tabolique de 15 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>SALL LEVELS \/ entra\u00eenement de force m\u00e9tabolique \/ 15 minutes \u00c9quipement : Kettlebell Les entra\u00eenements m\u00e9taboliques sont la tendance fitness&#8230;<\/p>\n","protected":false},"author":26,"featured_media":58988,"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 force m\u00e9tabolique de 15 minutes | EVO Fitness","_seopress_titles_desc":"Envie de booster ton m\u00e9tabolisme et de gagner en force en seulement 15 minutes\u00a0? Essayez cet entra\u00eenement de force m\u00e9tabolique.","_seopress_robots_index":"","footnotes":""},"categories":[1690],"tags":[1664,2326,2396,2489,2497],"class_list":["post-58990","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bouge","tag-entrainement","tag-entrainement-de-la-semaine","tag-edls","tag-entrainement-de-force-metabolique","tag-entrainement-metabolique"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/58990","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=58990"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/posts\/58990\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media\/58988"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/media?parent=58990"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/categories?post=58990"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/fr\/wp-json\/wp\/v2\/tags?post=58990"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}