{"id":70148,"date":"2025-05-22T18:00:00","date_gmt":"2025-05-22T16:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/non-classifiee\/4-exercices-pour-rester-en-forme-meme-en-vacances\/"},"modified":"2025-05-23T09:29:27","modified_gmt":"2025-05-23T07:29:27","slug":"4-exercices-pour-rester-en-forme","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/forme-beaute-et-bien-etre\/4-exercices-pour-rester-en-forme\/","title":{"rendered":"4 exercices pour rester en forme pendant les vacances"},"content":{"rendered":"

En int\u00e9rieur ou en ext\u00e9rieur, \u00e0 la plage ou \u00e0 la maison, voici 4 exercices pour rester en forme m\u00eame pendant les vacances. (Et sans \u00e9quipements !)<\/strong><\/p>\n

Apr\u00e8s tout ce dur labeur accompli le reste de l\u2019ann\u00e9e, il serait vraiment dommage de renoncer maintenant et cela ruinerait probablement tous les r\u00e9sultats obtenus gr\u00e2ce \u00e0 cette routine d\u2019entra\u00eenement \u00e0 laquelle vous vous \u00eates consacr\u00e9.<\/p>\n

Essayez de ne pas cesser de vous exercer, quelle que soit la routine que vous suivez, et en particulier si elle a produit de bons r\u00e9sultats et si elle a am\u00e9lior\u00e9 votre forme physique, vous aidant ainsi \u00e0 vous sentir mieux. Je vais vous donner quelques conseils pour travailler afin que vous n\u2019ayez aucune excuse pour rater l\u2019entra\u00eenement.<\/p>\n

Tout d\u2019abord, j\u2019aimerais souligner que le seul ingr\u00e9dient vraiment indispensable dans votre plan d\u2019entra\u00eenement c\u2019est vous et votre d\u00e9termination. Pour ma part, je peux cependant sugg\u00e9rer quelques exercices utilisant le poids corporel que vous pouvez faire n\u2019importe o\u00f9 !<\/p>\n

AIR SQUATS: <\/strong><\/p>\n

\"\"<\/p>\n

Les squats sont un exercice qui vous oblige \u00e0 plier les jambes au niveau des genoux qui supportent votre poids corporel. Il doit \u00eatre ex\u00e9cut\u00e9 avec le dos bien droit et vos pieds pos\u00e9s fermement sur le sol, en vous accroupissant aussi bas que possible tout en maintenant une forme correcte. Correctement r\u00e9alis\u00e9, c\u2019est le meilleur exercice que vous puissiez faire pour vos jambes et vos fessiers. La variation \u00ab\u2009air squat\u2009\u00bb comprend \u00e9galement l\u2019extension des bras devant vous, avec vos paumes vers l\u2019int\u00e9rieur. \u00c9tant donn\u00e9 que ce mouvement implique \u00e9galement le haut de votre corps, il rend l\u2019exercice encore plus difficile du point de vue cardiovasculaire et de la coordination.<\/p>\n

POMPES : <\/strong><\/p>\n

\"\"<\/p>\n

Les pompes agissent principalement sur les muscles de la poitrine, mais vous devez \u00e9galement garder le reste de votre corps bien droit en tendant tous vos muscles. Cet exercice peut \u00eatre effectu\u00e9 sur le sol (plus difficile) ou avec vos bras reposant sur une sorte de bo\u00eete (plus facile). Vous pouvez \u00e9galement varier la distance entre vos mains et veiller \u00e0 ce que vos \u00e9paules soient toujours dans la bonne position : en arri\u00e8re et d\u00e9tendues, de sorte \u00e0 \u00e9viter les blessures et vous for\u00e7ant ainsi \u00e0 descendre votre poitrine aussi bas que possible.<\/p>\n

CRUNCHS:<\/strong><\/p>\n

\"\"<\/p>\n

L\u2019exercice le plus populaire pour vos abdominaux : les crunchs. Il est ex\u00e9cut\u00e9 couch\u00e9 avec le dos sur le sol, vous devez isoler vos abdominaux et ne pas utiliser vos hanches lorsque vous levez la t\u00eate et les \u00e9paules du sol. Il peut \u00eatre effectu\u00e9 avec vos genoux pli\u00e9s en reposant sur le sol ou vos jambes relev\u00e9es et \u00e9cart\u00e9es pour le rendre plus difficile. Faites attention \u00e0 votre t\u00eate et \u00e0 votre cou lors de cet exercice : imaginez-vous tenir une balle de golf sous votre menton que vous ne devez ni laisser tomber ni \u00e9craser. Cela garantira que votre cou reste align\u00e9 avec le reste de votre colonne vert\u00e9brale pour \u00e9viter toute contrainte excessive.<\/p>\n

PLANCHE:<\/strong><\/p>\n

\"\"<\/p>\n

La planche est un exercice statique : il ne n\u00e9cessite aucun mouvement, ni contraction ou allongement des muscles. Les muscles se contractent de fa\u00e7on isom\u00e9trique pour maintenir la position de votre corps. Dans ce cas, vous placez vos avant-bras et les orteils sur le sol, en utilisant votre tronc pour supporter le reste de votre corps en contractant vos fesses et vos abdominaux (les zones qui travaillent le plus pendant cet exercice) pour maintenir vos hanches en haut.<\/p>\n

Bien s\u00fbr, il ne s\u2019agit que d\u2019un \u00e9chantillon parmi une gamme infinie d\u2019exercices de poids corporel disponibles !<\/p>\n

Les quatre que j\u2019ai sugg\u00e9r\u00e9s sont excellents pour un circuit d\u2019exercices complets pour le corps : modifiez le nombre de s\u00e9ries et de r\u00e9p\u00e9titions et essayez les diff\u00e9rentes variations des exercices pour rendre votre s\u00e9ance d\u2019entra\u00eenement aussi difficile que vous le souhaitez et pour rester en forme m\u00eame en cette p\u00e9riode.<\/p>\n

—————<\/p>\n

Bibliographie :<\/h5>\n
    \n
  • Michael Boyle \u00ab\u00a0Advances in functional training\u00a0\u00bb<\/li>\n<\/ul>\n
      \n
    • Andrea Roncari \u00ab\u00a0Project exercise\u00a0\u00bb<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

      En int\u00e9rieur ou en ext\u00e9rieur, \u00e0 la plage ou \u00e0 la maison, voici 4 exercices pour rester en forme m\u00eame pendant les vacances. (Et sans \u00e9quipements !) Apr\u00e8s tout ce …<\/p>\n","protected":false},"author":1310,"featured_media":105755,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[10098],"tags":[10866,10364,12562,10600,11278],"acf":[],"yoast_head":"\n4 exercices pour rester en forme pendant les vacances<\/title>\n<meta name=\"description\" content=\"En int\u00e9rieur ou en ext\u00e9rieur, voici 4 exercices pour rester en forme m\u00eame pendant les vacances. 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