{"id":4069,"date":"2020-01-27T14:20:30","date_gmt":"2020-01-27T14:20:30","guid":{"rendered":"https:\/\/www.decimas.es\/blog?p=4069"},"modified":"2020-01-27T14:37:01","modified_gmt":"2020-01-27T14:37:01","slug":"exercices-cardio-domicile","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/fr\/exercices-cardio-domicile\/","title":{"rendered":"Faire des exercices de cardio \u00e0 domicile: remets-toi en forme sans l\u2019aide de machines!"},"content":{"rendered":"<p>Si l\u2019une de tes r\u00e9solutions pour la nouvelle ann\u00e9e consiste \u00e0 te remettre en forme une bonne fois pour toutes, mais alors que tu n\u2019as (toujours pas) le temps d\u2019aller \u00e0 la salle de sport, peut-\u00eatre que \u00e7a t\u2019int\u00e9ressera de d\u00e9couvrir certains exercices de cardio \u00e0 faire \u00e0 domicile. Mener une vie fr\u00e9n\u00e9tique n\u2019est pas incompatible avec la pratique du sport.<\/p>\n<p>Il te suffit de quelques minutes par jour pour commencer \u00e0 br\u00fbler des calories sans aller nulle part. Pour te sentir plus <a href=\"https:\/\/www.decimas.com\/fr-fr\/sports-fitness-femme\" target=\"_blank\" rel=\"noopener noreferrer\">en forme<\/a> que jamais, mets vite tes <a href=\"https:\/\/www.decimas.com\/fr-fr\/vetements-femme\" target=\"_blank\" rel=\"noopener noreferrer\">v\u00eatements de sport<\/a> et bouge-toi!<\/p>\n\n\n<ul class=\"wp-block-gallery columns-4 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><li class=\"blocks-gallery-item\"><figure><img fetchpriority=\"high\" decoding=\"async\" width=\"466\" height=\"700\" src=\"https:\/\/www.decimas.com\/blog\/fr\/wp-content\/uploads\/2020\/01\/exercices-de-cardio-t-shirt-running.jpg\" alt=\"Exercices de cardio - t- shirt running\" data-id=\"4104\" data-link=\"https:\/\/www.decimas.com\/blog\/fr?attachment_id=4104\" class=\"wp-image-4104\" srcset=\"https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-t-shirt-running.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=466 466w, https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-t-shirt-running.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-t-shirt-running.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w\" sizes=\"(max-width: 466px) 100vw, 466px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" width=\"466\" height=\"700\" src=\"https:\/\/www.decimas.com\/blog\/fr\/wp-content\/uploads\/2020\/01\/exercices-de-cardio-legging-running.jpg\" alt=\"Exercices de cardio - legging running\" data-id=\"4101\" data-link=\"https:\/\/www.decimas.com\/blog\/fr?attachment_id=4101\" class=\"wp-image-4101\" srcset=\"https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-legging-running.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=466 466w, https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-legging-running.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-legging-running.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w\" sizes=\"(max-width: 466px) 100vw, 466px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img decoding=\"async\" width=\"466\" height=\"700\" src=\"https:\/\/www.decimas.com\/blog\/fr\/wp-content\/uploads\/2020\/01\/exercices-de-cardio-top-running.jpg\" alt=\"Exercices de cardio - top running\" data-id=\"4107\" data-link=\"https:\/\/www.decimas.com\/blog\/fr?attachment_id=4107\" class=\"wp-image-4107\" srcset=\"https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-top-running.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=466 466w, https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-top-running.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-top-running.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w\" sizes=\"(max-width: 466px) 100vw, 466px\" \/><\/figure><\/li><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" decoding=\"async\" width=\"466\" height=\"700\" src=\"https:\/\/www.decimas.com\/blog\/fr\/wp-content\/uploads\/2020\/01\/exercices-de-cardio-chaussures-running.jpg\" alt=\"Exercices de cardio chaussures running\" data-id=\"4098\" data-link=\"https:\/\/www.decimas.com\/blog\/fr?attachment_id=4098\" class=\"wp-image-4098\" srcset=\"https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-chaussures-running.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=466 466w, https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-chaussures-running.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=376&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2020\/01\/exercices-de-cardio-chaussures-running.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w\" sizes=\"(max-width: 466px) 100vw, 466px\" \/><\/figure><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Les bienfaits des exercices de cardio<\/h2>\n\n\n\n<p>Avant toute chose, tu serais peut-\u00eatre ravi d\u2019en savoir plus sur les bienfaits que t\u2019apporteront les exercices cardiovasculaires, pas seulement pour ton corps, mais aussi pour ta sant\u00e9 en g\u00e9n\u00e9ral. Voici quelques raisons valables pour mettre tes pantalons de sport et te mettre \u00e0 transpirer.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.decimas.com\/blog\/fr\/wp-content\/uploads\/2020\/01\/Ejercicios-de-cardio-en-casa-700x500.jpg\" alt=\"Ejercicios de cardio en casa, exercices de cardio \u00e0 domicile\" class=\"wp-image-4066\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ils aident \u00e0 t\u2019affiner<\/h3>\n\n\n\n<p>Si tu veux maigrir, le cardio reste ton meilleur alli\u00e9, car il t\u2019aidera \u00e0 br\u00fbler des calories. L\u2019int\u00e9r\u00eat, c\u2019est que ce type d\u2019exercice contribue \u00e0 l\u2019acc\u00e9l\u00e9ration du rythme cardiaque, situation \u00e0 partir de laquelle tu commences \u00e0 br\u00fbler des calories.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ils augmentent la r\u00e9sistance<\/h3>\n\n\n\n<p>Que ce soit \u00e0 domicile ou dans une salle de sport, les exercices de cardio t\u2019aideront \u00e0 am\u00e9liorer ta r\u00e9sistance physique. Bien qu\u2019au d\u00e9but, tu auras sans doute du mal \u00e0 suivre le rythme, tu t\u2019y habitueras au fur et \u00e0 mesure.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ils permettent de ma\u00eetriser les niveaux de cholest\u00e9rol et de sucre<\/h3>\n\n\n\n<p>Autre bienfait des exercices a\u00e9robiques, c\u2019est de contr\u00f4ler le mauvais cholest\u00e9rol et de stabiliser les niveaux de sucre dans le sang, ce qui permet de pr\u00e9venir les formes de diab\u00e8te.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ils am\u00e9liorent la capacit\u00e9 pulmonaire<\/h3>\n\n\n\n<p>Enfin, ce type de routine sportive renforce les poumons et le c\u0153ur, pour les maintenir \u00e0 100% en bonne sant\u00e9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6 exercices de cardio que tu peux faire sans sortir de chez toi<\/h2>\n\n\n\n<p>Et nous voil\u00e0 \u00e0 la meilleure partie de l\u2019article : passons de la th\u00e9orie \u00e0 la pratique alors que tu es d\u00e9j\u00e0 en train de mettre tes v\u00eatements et chaussures de sport. Nous allons te parler de 6 exercices de cardio \u00e0 faire chez soi pour que tu t\u2019entra\u00eenes sans avoir besoin de machines.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Skipping<\/h3>\n\n\n\n<p>L\u2019un des exercices classiques n\u2019est autre que le skipping ou la mont\u00e9e de genoux. Il consiste \u00e0 lever les genoux sans te d\u00e9placer. Cet exercice comprend un objectif de rapidit\u00e9, mais plus les genoux montent haut, mieux c\u2019est.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Les talons-fesses<\/h3>\n\n\n\n<p>Cet exercice de cardio \u00e0 faire chez soi est semblable au pr\u00e9c\u00e9dent, \u00e0 la diff\u00e9rence qu\u2019il simule une course \u00e0 pied, sans se d\u00e9placer. L\u00e8ve les talons jusqu\u2019aux fesses en alternant tes mouvements de pieds le plus vite possible. Tu peux aussi bouger les bras en rythme pour travailler les muscles sup\u00e9rieurs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Burpees<\/h3>\n\n\n\n<p>Il s\u2019agit d\u2019une activit\u00e9 plut\u00f4t exigeante, mais qui va solliciter ton c\u0153ur \u00e0 son maximum. D\u00e9bute en position debout, jette-toi au sol et mets-toi en position planche et fais une flexion. Remets-toi en place, debout, fais un saut et recommence, ainsi de suite.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Les squats<\/h3>\n\n\n\n<p>Nous avons d\u00e9j\u00e0 \u00e9voqu\u00e9 comment faire des squats correctement, cet exercice ne devrait donc pas avoir de secret pour toi. Pour rendre ta s\u00e9ance de cardio plus dynamique, tu peux ajouter des variantes \u00e0 cette activit\u00e9. Par exemple, ajoute un saut entre chaque squat.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Jumping Jacks<\/h3>\n\n\n\n<p>On peut traduire l\u2019exercice des jumping jacks comme des sauts avec s\u00e9paration des jambes et des bras. Cet exercice de cardio \u00e0 faire chez soi fera bouger tout ton corps et te fera br\u00fbler \u00e9norm\u00e9ment de calories. Pour les r\u00e9aliser, tiens-toi debout avec les pieds joints, saute tout en ouvrant les pieds et en levant les bras au-dessus. Fais un autre saut et reviens \u00e0 la position initiale.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Step ups<\/h3>\n\n\n\n<p>Pour faire des step ups, tu auras besoin d\u2019une marche, d\u2019un trottoir ou d\u2019une chaise basse. C\u2019est un exercice de cardio tr\u00e8s simple qui te permettra de renforcer tes jambes et tes fesses. Il te suffit de monter sur l\u2019\u00e9chelon (quel qu\u2019il soit) avec une jambe, de descendre et de monter avec l\u2019autre. Recommence en alternant et en acc\u00e9l\u00e9rant le rythme.<\/p>\n\n\n\n<p>Ces exercices de cardio \u00e0 faire chez soi seront parfaits pour toi! De fait, n\u2019oublie pas de t\u2019\u00e9quiper chez <a href=\"https:\/\/www.decimas.com\/fr-fr\/femme\" target=\"_blank\" rel=\"noreferrer noopener\">D\u00e9cimas<\/a>, ou tu trouveras tout ce dont tu as besoin pour commencer 2020 du bon pied.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si l\u2019une de tes r\u00e9solutions pour la nouvelle ann\u00e9e consiste \u00e0 te remettre en forme une bonne fois pour toutes, mais alors que tu n\u2019as (toujours pas) le temps d\u2019aller \u00e0 la salle de sport, peut-\u00eatre que \u00e7a t\u2019int\u00e9ressera de d\u00e9couvrir certains exercices de cardio \u00e0 faire \u00e0 domicile. Mener une vie fr\u00e9n\u00e9tique n\u2019est pas [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":4066,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[448,298],"tags":[358],"class_list":["post-4069","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenamientos","category-sports","tag-exercices-de-cardio-a-domicile"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Faire des exercices de cardio \u00e0 domicile: remets-toi en forme!<\/title>\n<meta name=\"description\" content=\"Si tu n\u2019as pas le temps d\u2019aller \u00e0 la salle de sport, pas de panique: d\u00e9couvres comment faire des exercices de cardio \u00e0 domicile.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.decimas.com\/blog\/fr\/exercices-cardio-domicile\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Faire des exercices de cardio \u00e0 domicile: remets-toi en forme sans l\u2019aide de machines!\" \/>\n<meta property=\"og:description\" content=\"Si tu n\u2019as pas le temps d\u2019aller \u00e0 la salle de sport, pas de panique: d\u00e9couvres comment faire des exercices de cardio \u00e0 domicile.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.decimas.com\/blog\/fr\/exercices-cardio-domicile\/\" \/>\n<meta property=\"og:site_name\" content=\"Blog D\u00e9cimas\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/m.facebook.com\/DecimasOficial\" \/>\n<meta property=\"article:published_time\" content=\"2020-01-27T14:20:30+00:00\" \/>\n<meta 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