{"id":80481,"date":"2020-03-28T16:33:53","date_gmt":"2020-03-28T20:33:53","guid":{"rendered":"https:\/\/linitiative.ca\/International\/pendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile\/"},"modified":"2020-03-28T16:33:53","modified_gmt":"2020-03-28T20:33:53","slug":"pendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile","status":"publish","type":"post","link":"https:\/\/linitiative.ca\/International\/pendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile\/","title":{"rendered":"Pendant le confinement, 5 exercices pour se muscler et garder la forme \u00e0 domicile"},"content":{"rendered":"<div class=\"post-cont-in left relative\">\n<div class=\"heateor_sss_sharing_container heateor_sss_horizontal_sharing\" heateor-sss-data-href=\"https:\/\/sport.tunisienumerique.com\/pendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile\/\">\n<div class=\"heateor_sss_sharing_title c3\">Cet article vous a \u00e9t\u00e9 utile? Partagez le, il int\u00e9ressera d\u2019autres personnes. Merci!<\/div>\n<ul class=\"heateor_sss_sharing_ul\">\n<li class=\"heateorSssSharingRound\"><em alt=\"Facebook\" title=\"Facebook\" class=\"heateorSssSharing heateorSssFacebookBackground c4\" onclick=\"heateorSssPopup(&quot;https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fsport.tunisienumerique.com%2Fpendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile%2F&quot;)\">\u00a0<\/em><\/li>\n<li class=\"heateorSssSharingRound\"><em alt=\"Twitter\" title=\"Twitter\" class=\"heateorSssSharing heateorSssTwitterBackground c4\" onclick=\"heateorSssPopup(&quot;http:\/\/twitter.com\/intent\/tweet?text=Pendant%20le%20confinement%2C%205%20exercices%20pour%20se%20muscler%20et%20garder%20la%20forme%20%C3%A0%20domicile&amp;url=https%3A%2F%2Fsport.tunisienumerique.com%2Fpendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile%2F&quot;)\">\u00a0<\/em><\/li>\n<li class=\"heateorSssSharingRound\"><em alt=\"Linkedin\" title=\"Linkedin\" class=\"heateorSssSharing heateorSssLinkedinBackground c4\" onclick=\"heateorSssPopup(&quot;http:\/\/www.linkedin.com\/shareArticle?mini=true&amp;url=https%3A%2F%2Fsport.tunisienumerique.com%2Fpendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile%2F&amp;title=Pendant%20le%20confinement%2C%205%20exercices%20pour%20se%20muscler%20et%20garder%20la%20forme%20%C3%A0%20domicile&quot;)\">\u00a0<\/em><\/li>\n<li class=\"heateorSssSharingRound\"><em alt=\"Google Gmail\" title=\"Google Gmail\" class=\"heateorSssSharing heateorSssGoogleGmailBackground c4\" onclick=\"heateorSssPopup(&quot;https:\/\/mail.google.com\/mail\/?ui=2&amp;view=cm&amp;fs=1&amp;tf=1&amp;su=Pendant%20le%20confinement%2C%205%20exercices%20pour%20se%20muscler%20et%20garder%20la%20forme%20%C3%A0%20domicile&amp;body=Link:https%3A%2F%2Fsport.tunisienumerique.com%2Fpendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile%2F&quot;)\">\u00a0<\/em><\/li>\n<li class=\"heateorSssSharingRound\"><em alt=\"Whatsapp\" title=\"Whatsapp\" class=\"heateorSssSharing heateorSssWhatsappBackground c4\"><a href=\"https:\/\/web.whatsapp.com\/send?text=Pendant%20le%20confinement%2C%205%20exercices%20pour%20se%20muscler%20et%20garder%20la%20forme%20%C3%A0%20domicile%20https%3A%2F%2Fsport.tunisienumerique.com%2Fpendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile%2F\" rel=\"nofollow noopener noreferrer\" target=\"_blank\">\u00a0<\/a><\/em><\/li>\n<li class=\"heateorSssSharingRound\">\u00a0<\/li>\n<\/ul>\n<\/div>\n<p dir=\"ltr\">Durant cette p\u00e9riode de confinement li\u00e9e au coronavirus, Tunisie Num\u00e9rique vous propose quelques se muscler et garder la forme \u00e0 domicile.<\/p>\n<p dir=\"ltr\"><strong>1) Gainage sur les coudes + ouverture sur les c\u00f4t\u00e9s<\/strong><\/p>\n<div class=\"code-block code-block-1 c6\"><ins class=\"adsbygoogle c5\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\" data-ad-client=\"ca-pub-2102118777505746\" data-ad-slot=\"7301775417\"\/> <\/div>\n<p dir=\"ltr\">D\u00e9marrez sur les coudes avec un bon alignement de l\u2019ensemble du corps : t\u00eate-\u00e9paules-colonne-bassin-genoux-talons. Les pieds doivent \u00eatre espac\u00e9s d\u2019une bonne largeur de bassin. Sans cambrer le dos, resserrez les fessiers et poussez le nombril au fond du ventre.<\/p>\n<p dir=\"ltr\">D\u00e9placez un coude perpendiculairement au corps et l\u2019autre bras tendu \u00e0 la verticale en m\u00eame temps que les \u00e9paules pivotent. Pour avoir une meilleure stabilit\u00e9, les pieds \u00e9cartez l\u00e9g\u00e9rement les pieds. Alternez les c\u00f4t\u00e9s \u00e0 chaque r\u00e9p\u00e9tition pour un travail complet des muscles.<\/p>\n<p dir=\"ltr\"><strong>2) Gainage sur les coudes + avancer\/reculer les \u00e9paules<\/strong><\/p>\n<p dir=\"ltr\">D\u00e9marrez sur les coudes avec un bon alignement de l\u2019ensemble du corps : t\u00eate-\u00e9paules-colonne-bassin-genoux-talons. Sans cambrer le dos, resserrez les fessiers et poussez le nombril au fond du ventre.<\/p>\n<p dir=\"ltr\">Avancez et reculez l\u2019ensemble du corps sans changer la position initiale (il est important de ne pas rel\u00e2cher le maintien du bassin pour ne pas creuser le dos).<\/p>\n<p dir=\"ltr\"><strong>3) Gainage sur les coudes + basculer le bassin de gauche \u00e0 droite<\/strong><\/p>\n<p dir=\"ltr\">D\u00e9marrez sur les coudes avec un bon alignement de l\u2019ensemble du corps : t\u00eate-\u00e9paules-colonne-bassin-genoux-talons. Sans cambrer le dos, resserrez les muscles fessiers et poussez le nombril au fond du ventre. Basculez le bassin de gauche \u00e0 droite sans d\u00e9naturer la position du bassin et fa\u00eetes attention \u00e0 ne pas creuser le dos.<\/p>\n<p dir=\"ltr\"><strong>4) Gainage sur les fesses<\/strong><\/p>\n<div class=\"code-block code-block-2 c6\"><ins class=\"adsbygoogle c5\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\" data-ad-client=\"ca-pub-2102118777505746\" data-ad-slot=\"7301775417\"\/> <\/div>\n<p dir=\"ltr\">Allongez-vous sur le dos avec le bas du dos au sol. Tendez une jambe et fl\u00e9chissez l\u2019autre. Tirez vers le haut du corps les pointes de pieds. Votre regard doit fixer le plafond.<\/p>\n<p dir=\"ltr\">Comme pour les autres exercices, ne cambrez pas le dos, resserrez les fessiers et pousser le nombril au fond du ventre. Gardez vos bras le long du corps ou placez vos mains derri\u00e8re la t\u00eate si la nuque est sensible (attention \u00e0 ne pas tirer sur la t\u00eate).<\/p>\n<p dir=\"ltr\"><strong>5) Gainage sur les coudes avec bande \u00e9lastique<\/strong><\/p>\n<p dir=\"ltr\">D\u00e9marrez sur les coudes avec un bon alignement de l\u2019ensemble du corps : t\u00eate-\u00e9paules-colonne-bassin-genoux-talons. Sans cambrer le dos, resserrez les fessiers et poussez le nombril au fond du ventre.<\/p>\n<p dir=\"ltr\">Placez un \u00e9lastique autour de la taille. Attention, plus la tension de l\u2019\u00e9lastique est importante plus le travail musculaire est intense. Il est possible de faire l\u2019exercice en dynamique en effectuant des allers\/retours.<\/p>\n<p dir=\"ltr\">Exercices concoct\u00e9es par Philippe Hammer, coach sportif et pr\u00e9parateur physique.<\/p>\n<p><\/p>\n<div class=\"heateor_sss_sharing_container heateor_sss_horizontal_sharing\" heateor-sss-data-href=\"https:\/\/sport.tunisienumerique.com\/pendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile\/\">\n<div class=\"heateor_sss_sharing_title c3\">Cet article vous a \u00e9t\u00e9 utile? Partagez le, il int\u00e9ressera d\u2019autres personnes. Merci!<\/div>\n<ul class=\"heateor_sss_sharing_ul\">\n<li class=\"heateorSssSharingRound\"><em alt=\"Facebook\" title=\"Facebook\" class=\"heateorSssSharing heateorSssFacebookBackground c4\" onclick=\"heateorSssPopup(&quot;https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fsport.tunisienumerique.com%2Fpendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile%2F&quot;)\">\u00a0<\/em><\/li>\n<li class=\"heateorSssSharingRound\"><em alt=\"Twitter\" title=\"Twitter\" class=\"heateorSssSharing heateorSssTwitterBackground c4\" onclick=\"heateorSssPopup(&quot;http:\/\/twitter.com\/intent\/tweet?text=Pendant%20le%20confinement%2C%205%20exercices%20pour%20se%20muscler%20et%20garder%20la%20forme%20%C3%A0%20domicile&amp;url=https%3A%2F%2Fsport.tunisienumerique.com%2Fpendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile%2F&quot;)\">\u00a0<\/em><\/li>\n<li class=\"heateorSssSharingRound\"><em alt=\"Linkedin\" title=\"Linkedin\" class=\"heateorSssSharing heateorSssLinkedinBackground c4\" onclick=\"heateorSssPopup(&quot;http:\/\/www.linkedin.com\/shareArticle?mini=true&amp;url=https%3A%2F%2Fsport.tunisienumerique.com%2Fpendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile%2F&amp;title=Pendant%20le%20confinement%2C%205%20exercices%20pour%20se%20muscler%20et%20garder%20la%20forme%20%C3%A0%20domicile&quot;)\">\u00a0<\/em><\/li>\n<li class=\"heateorSssSharingRound\"><em alt=\"Google Gmail\" title=\"Google Gmail\" class=\"heateorSssSharing heateorSssGoogleGmailBackground c4\" onclick=\"heateorSssPopup(&quot;https:\/\/mail.google.com\/mail\/?ui=2&amp;view=cm&amp;fs=1&amp;tf=1&amp;su=Pendant%20le%20confinement%2C%205%20exercices%20pour%20se%20muscler%20et%20garder%20la%20forme%20%C3%A0%20domicile&amp;body=Link:https%3A%2F%2Fsport.tunisienumerique.com%2Fpendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile%2F&quot;)\">\u00a0<\/em><\/li>\n<li class=\"heateorSssSharingRound\"><em alt=\"Whatsapp\" title=\"Whatsapp\" class=\"heateorSssSharing heateorSssWhatsappBackground c4\"><a href=\"https:\/\/web.whatsapp.com\/send?text=Pendant%20le%20confinement%2C%205%20exercices%20pour%20se%20muscler%20et%20garder%20la%20forme%20%C3%A0%20domicile%20https%3A%2F%2Fsport.tunisienumerique.com%2Fpendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile%2F\" rel=\"nofollow noopener noreferrer\" target=\"_blank\">\u00a0<\/a><\/em><\/li>\n<li class=\"heateorSssSharingRound\">\u00a0<\/li>\n<\/ul>\n<\/div>\n<div class=\"mvp-org-wrap mvp-org-logo\" itemprop=\"publisher\" itemscope=\"\" itemtype=\"https:\/\/schema.org\/Organization\"><img decoding=\"async\" src=\"https:\/\/sport.tunisienumerique.com\/wp-content\/uploads\/2017\/05\/logo_tunisie_numerique.png\"\/><\/div>\n<div class=\"mvp-related-posts left relative\">\n<h4 class=\"post-header\"><span class=\"post-header\">Lire aussi<\/span><\/h4>\n<\/div>\n<div id=\"article-ad\"><ins class=\"adsbygoogle c7\" data-ad-client=\"ca-pub-2102118777505746\" data-ad-slot=\"6513972734\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"\/> <\/div>\n<\/div>\n<div id=\"post-sidebar-wrap\"><ins class=\"adsbygoogle c7\" data-ad-client=\"ca-pub-2102118777505746\" data-ad-slot=\"6513972734\" data-ad-format=\"auto\" data-full-width-responsive=\"true\"\/> <\/div>\n<p>Auteur:<br \/>\n<a href=\"https:\/\/sport.tunisienumerique.com\/pendant-le-confinement-5-exercices-pour-se-muscler-et-garder-la-forme-a-domicile\/\">Cliquez ici pour lire l&rsquo;article depuis sa source.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cet article vous a \u00e9t\u00e9 utile? Partagez le, il int\u00e9ressera d\u2019autres personnes. Merci! \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Durant cette p\u00e9riode de confinement li\u00e9e au coronavirus, Tunisie Num\u00e9rique vous propose quelques se muscler et garder la forme \u00e0 domicile. 1) Gainage sur les coudes + ouverture sur les c\u00f4t\u00e9s D\u00e9marrez sur les coudes avec [&hellip;]<\/p>\n","protected":false},"author":1789,"featured_media":80482,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[73,55],"tags":[],"class_list":["post-80481","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actualite","category-tunisie"],"_links":{"self":[{"href":"https:\/\/linitiative.ca\/International\/wp-json\/wp\/v2\/posts\/80481","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/linitiative.ca\/International\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/linitiative.ca\/International\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/linitiative.ca\/International\/wp-json\/wp\/v2\/users\/1789"}],"replies":[{"embeddable":true,"href":"https:\/\/linitiative.ca\/International\/wp-json\/wp\/v2\/comments?post=80481"}],"version-history":[{"count":0,"href":"https:\/\/linitiative.ca\/International\/wp-json\/wp\/v2\/posts\/80481\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/linitiative.ca\/International\/wp-json\/"}],"wp:attachment":[{"href":"https:\/\/linitiative.ca\/International\/wp-json\/wp\/v2\/media?parent=80481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/linitiative.ca\/International\/wp-json\/wp\/v2\/categories?post=80481"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/linitiative.ca\/International\/wp-json\/wp\/v2\/tags?post=80481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}