{"id":4655,"date":"2020-04-13T11:41:55","date_gmt":"2020-04-13T11:41:55","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=4655"},"modified":"2023-01-17T10:11:46","modified_gmt":"2023-01-17T08:11:46","slug":"exercices-chez-soi","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/fr\/exercices-chez-soi\/","title":{"rendered":"Exercices de sport \u00e0 faire chez soi pour garder la forme"},"content":{"rendered":"<p>Lorsque nous sommes oblig\u00e9s de passer du temps \u00e0 la maison, il est important de cr\u00e9er des routines afin de maintenir un certain rythme dans notre vie et r\u00e9sister \u00e0 la tentation de passer toute la journ\u00e9e couch\u00e9 dans le fauteuil. Que vous soyez une personne qui fait du sport tous les jours ou non, vous devez inclure quelques exercices dans votre routine quotidienne afin de garder la forme.<\/p>\n<p>Il est clair que le fait d&rsquo;\u00eatre \u00e0 la maison nous limite dans le choix d\u2019un sport ou d\u2019un type d&rsquo;exercices \u00e0 r\u00e9aliser, mais il existe de nombreuses options parmi lesquelles vous pouvez opter pour pratiquer un sport sans trop de complications. Pour planifier vos routines <a href=\"https:\/\/www.decimas.com\/blog\/fr?s=fitness\" target=\"_blank\" rel=\"noopener noreferrer\">fitness<\/a>, prenez en compte votre niveau, nous vous d\u00e9conseillons d&rsquo;\u00eatre trop exigeant envers vous-m\u00eame si vous ne faites pas de sport habituellement.<\/p>\n<h2>Exercices pour le dos \u00e0 faire \u00e0 la maison<\/h2>\n<p>Les muscles du dos souffrent beaucoup lorsque nous ne bougeons pas et que nous passons beaucoup de temps assis ou couch\u00e9. Renforcer les lombaires vous aidera \u00e0 am\u00e9liorer votre posture corporelle, ce qui est fondamental lorsque nous menons une vie s\u00e9dentaire.<\/p>\n<ul>\n<li><strong>Superman :<\/strong> pour r\u00e9aliser cet exercice, couchez-vous sur le ventre et levez les bras et les jambes en m\u00eame temps. Les d\u00e9butants peuvent lever un bras et la jambe contraire en alternant.<\/li>\n<\/ul>\n<p>Faites 3 s\u00e9ries de 10 r\u00e9p\u00e9titions ou 5 s\u00e9ries de 15 r\u00e9p\u00e9titions selon votre niveau.<\/p>\n<ul>\n<li><strong>Le<\/strong><strong> cobra :<\/strong> couch\u00e9 sur le ventre, relevez votre tronc tout en maintenant vos bras tendus le long de votre corps. Il est important de ne pas forcer le cou et d&rsquo;essayer d&rsquo;activer uniquement les<\/li>\n<\/ul>\n<p>Comme pour l&rsquo;exercice pr\u00e9c\u00e9dent, faites 3 s\u00e9ries de 10 r\u00e9p\u00e9titions ou 5 s\u00e9ries de 15 r\u00e9p\u00e9titions.<\/p>\n<h2><em><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-medium wp-image-4585 aligncenter\" src=\"https:\/\/images.decimas.com\/uploads\/2020\/03\/pantalon-tecnico-woman-concept.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=200\" alt=\"pantalon-tecnico-woman-concept\" srcset=\"https:\/\/images.decimas.com\/uploads\/2020\/03\/pantalon-tecnico-woman-concept.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=375&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2020\/03\/pantalon-tecnico-woman-concept.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2020\/03\/pantalon-tecnico-woman-concept.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=399 399w\" sizes=\"(max-width: 200px) 100vw, 200px\" data-recalc-dims=\"1\" \/><\/em><\/h2>\n<h2>Exercices pour les jambes \u00e0 faire \u00e0 la maison<\/h2>\n<p>Peu importe si vous souhaitez faire des exercices pour tonifier vos jambes, les fortifier, les garder belles ou, simplement, pour am\u00e9liorer votre qualit\u00e9 de vie vu que c&rsquo;est une partie de notre corps tr\u00e8s sollicit\u00e9e tout au long de la journ\u00e9e.<\/p>\n<ul>\n<li><strong>Squats : <\/strong>tenez-vous debout, le dos droit avec un \u00e9cartement de jambes correspondant \u00e0 la largeur des \u00e9paules. Fl\u00e9chissez les hanches et les genoux jusqu&rsquo;\u00e0 ce que vos cuisses soient parall\u00e8les au sol. Remontez dans la position initiale.<\/li>\n<\/ul>\n<p>Vous pouvez commencer avec 3 s\u00e9ries de 15 r\u00e9p\u00e9titions pour augmenter progressivement jusqu&rsquo;\u00e0 r\u00e9aliser 6 s\u00e9ries.<\/p>\n<ul>\n<li><strong>Fentes :<\/strong> tenez-vous debout et faites un pas vers l&rsquo;avant. Dans cette position, touchez l\u00e9g\u00e8rement le sol avec le genou de la jambe contraire. Revenez \u00e0 la position initiale et r\u00e9alisez le m\u00eame exercice en changeant de jambe.<\/li>\n<\/ul>\n<p>Selon votre niveau de forme physique, faites de 3 \u00e0 6 s\u00e9ries de 10 ou 15 r\u00e9p\u00e9titions.<\/p>\n<h2><em><img decoding=\"async\" class=\"alignnone size-medium wp-image-4588 aligncenter\" src=\"https:\/\/images.decimas.com\/uploads\/2020\/03\/malla-capri-woman-concept.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=200\" alt=\"malla-capri-woman-concept\" srcset=\"https:\/\/images.decimas.com\/uploads\/2020\/03\/malla-capri-woman-concept.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=375&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2020\/03\/malla-capri-woman-concept.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2020\/03\/malla-capri-woman-concept.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=399 399w\" sizes=\"(max-width: 200px) 100vw, 200px\" data-recalc-dims=\"1\" \/><\/em><\/h2>\n<h2>Exercices avec des halt\u00e8res \u00e0 faire \u00e0 la maison<\/h2>\n<p>Les sportifs d\u2019un niveau plus avanc\u00e9 voudront ajouter des poids \u00e0 leurs routines d&rsquo;exercices pour les bras afin de gagner en force et en tonus musculaire.<\/p>\n<ul>\n<li><strong>Curls :<\/strong> tenez-vous debout, les pieds un peu \u00e9cart\u00e9s et les genoux l\u00e9g\u00e8rement fl\u00e9chis. Prenez un halt\u00e8re (2 kg, c&rsquo;est suffisant) dans chaque main et fl\u00e9chissez les coudes en relevant les poids. Redescendez les halt\u00e8res progressivement.<\/li>\n<\/ul>\n<p>3 s\u00e9ries de 10 ou 12 r\u00e9p\u00e9titions peuvent \u00eatre suffisantes.<\/p>\n<ul>\n<li><strong>Extension de triceps<\/strong> : mettez-vous en position de squat, s\u00e9parez un peu les pieds et fl\u00e9chissez l\u00e9g\u00e8rement les genoux. Levez les bras derri\u00e8re la t\u00eate en tenant un halt\u00e8re seulement. \u00c9tirez les bras vers le haut et redescendez. Comme pour l&rsquo;exercice pr\u00e9c\u00e9dent, vous pouvez effectuer 3 s\u00e9ries de 10 ou 12 r\u00e9p\u00e9titions.<\/li>\n<\/ul>\n<h2><em><img decoding=\"async\" class=\"alignnone size-medium wp-image-4582 aligncenter\" src=\"https:\/\/images.decimas.com\/uploads\/2020\/03\/top-high-support-woman-concept.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=200\" alt=\"top-high-support-woman-concept\" srcset=\"https:\/\/images.decimas.com\/uploads\/2020\/03\/top-high-support-woman-concept.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=375&amp;ixlib=php-3.3.0&amp;w=250 250w, https:\/\/images.decimas.com\/uploads\/2020\/03\/top-high-support-woman-concept.jpg?auto=format%2Ccompress&amp;fit=crop&amp;h=180&amp;ixlib=php-3.3.0&amp;w=120 120w, https:\/\/images.decimas.com\/uploads\/2020\/03\/top-high-support-woman-concept.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=399 399w\" sizes=\"(max-width: 200px) 100vw, 200px\" data-recalc-dims=\"1\" \/><\/em><\/h2>\n<p>Pour r\u00e9aliser ces exercices, vous avez besoin d&rsquo;un peu d&rsquo;espace, bougez un meuble si cela s&rsquo;av\u00e8re n\u00e9cessaire, d&rsquo;un ensemble pantalon et t-shirt technique et de la volont\u00e9 pour travailler tous les jours.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lorsque nous sommes oblig\u00e9s de passer du temps \u00e0 la maison, il est important de cr\u00e9er des routines afin de maintenir un certain rythme dans notre vie et r\u00e9sister \u00e0 la tentation de passer toute la journ\u00e9e couch\u00e9 dans le fauteuil. Que vous soyez une personne qui fait du sport tous les jours ou non, [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":4592,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[480],"tags":[],"class_list":["post-4655","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrainement"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.6 (Yoast SEO v27.2) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Des exercices de sport \u00e0 faire chez soi pour garder la forme<\/title>\n<meta name=\"description\" content=\"D\u00e9cimas vous propose 3 types d&#039;exercices de sport \u00e0 faire chez soi pour garder la forme. 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