{"id":7660,"date":"2021-10-20T11:39:34","date_gmt":"2021-10-20T09:39:34","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=7660"},"modified":"2022-11-30T10:03:32","modified_gmt":"2022-11-30T08:03:32","slug":"programme-tonifier-corps-bruler-graisse","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/fr\/programme-tonifier-corps-bruler-graisse\/","title":{"rendered":"Programme pour tonifier le corps et br\u00fbler la graisse"},"content":{"rendered":"<p>Avec l\u2019arriv\u00e9e de l\u2019automne et le retour \u00e0 la normale apr\u00e8s les mois d&rsquo;\u00e9t\u00e9 agit\u00e9s, <strong>c\u2019est le moment id\u00e9al de reprendre des habitudes saines <\/strong>et retrouver la forme. Souvent, quand nous faisons de l\u2019exercice, nous nous concentrons sur une partie sp\u00e9cifique du corps. Cette fois-ci, nous vous proposons un programme pour tonifier le corps et br\u00fbler la graisse.<\/p>\n<p>Ceux qui manquent d\u2019\u00e9nergie pour retourner \u00e0 la salle de sport retrouveront la motivation avec la nouvelle collection de <u><a href=\"https:\/\/www.decimas.com\/fr-fr\/sports-fitness-femme\" target=\"_blank\" rel=\"noopener\">v\u00eatements <\/a><em><a href=\"https:\/\/www.decimas.com\/fr-fr\/sports-fitness-femme\" target=\"_blank\" rel=\"noopener\">de fitness<\/a><\/em><\/u>, confortable et tendance, pens\u00e9e <u><a href=\"https:\/\/www.decimas.com\/fr-fr\/sports-fitness-homme\" target=\"_blank\" rel=\"noopener\">pour la salle de sport<\/a><\/u>. Plus d\u2019excuses, fixez-vous un objectif et remettez-vous au sport\u00a0!<\/p>\n<h2>1. Marcher ou courir<\/h2>\n<p>Les exercices cardiovasculaires sont des \u00e9l\u00e9ments fondamentaux de tout programme pour br\u00fbler de la graisse et mincir. Que ce soit dans l\u2019enceinte de la salle de sport ou en plein air, <strong>lorsque nous courons, nous mettons en mouvement tous les muscles du corps <\/strong>pendant une longue p\u00e9riode. Cette activit\u00e9 permet de fortifier les fibres musculaires tout en br\u00fblant des calories.<\/p>\n<h4><strong><a href=\"https:\/\/www.decimas.com\/fr-fr\/surv-tement-des-sports-tenth-davos-pico-homme-6521065805.html?color=826\" target=\"_blank\" rel=\"noopener\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-7637 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/10\/chandal-tenth.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Surv\u00eatement de sport Tenth Davos pour homme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/10\/chandal-tenth.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\/2021\/10\/chandal-tenth.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\/2021\/10\/chandal-tenth.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/strong><\/h4>\n<p>Pour commencer votre programme, enfilez un <u>surv\u00eatement de sport<\/u> et marchez jusqu\u2019\u00e0 la salle de sport d&rsquo;un pas l\u00e9ger. Ainsi, lorsque vous arriverez, les muscles seront d\u00e9j\u00e0 \u00e9chauff\u00e9s et vous aurez \u00e9limin\u00e9 votre stress.<\/p>\n<h2>2. Pompes<\/h2>\n<p>Aussi facile que cela puisse para\u00eetre, faire des pompes n\u00e9cessite de bien faire attention \u00e0 la technique utilis\u00e9e afin d&rsquo;\u00e9viter les blessures. Choisissez un <u>top \u00e0 bretelles<\/u> pour \u00eatre \u00e0 l\u2019aise et concentrez-vous sur l\u2019exercice\u00a0:<\/p>\n<ul>\n<li>Placez les mains au sol en les \u00e9cartant de la m\u00eame largeur que les \u00e9paules.<\/li>\n<li>\u00c9cartez les doigts pour un meilleur appui.<\/li>\n<li>Maintenez le dos droit.<\/li>\n<li>Fl\u00e9chissez les coudes pour rapprocher la poitrine du sol.<\/li>\n<li>Remontez en poussant contre le sol et en d\u00e9pliant les coudes.<\/li>\n<\/ul>\n<p>En fonction de votre niveau, <strong>vous pouvez r\u00e9aliser\u00a03 ou 4\u00a0s\u00e9ries de 10\u00a0pompes<\/strong>, en variant le temps de r\u00e9cup\u00e9ration entre chaque s\u00e9rie.<\/p>\n<h4><a href=\"https:\/\/www.decimas.com\/fr-fr\/surv-tement-des-sports-tenth-davos-pico-homme-6521065805.html?color=826\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-7646 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/10\/top-reebok.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Brassi\u00e8re de sport Reebok Lux Vextor pour femme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/10\/top-reebok.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\/2021\/10\/top-reebok.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\/2021\/10\/top-reebok.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<p>Cet exercice permet de travailler particuli\u00e8rement le haut du corps mais aussi d\u2019autres muscles comme les quadriceps et les fessiers. Effectu\u00e9 de mani\u00e8re r\u00e9guli\u00e8re, il tonifie le corps, <strong>augmente le m\u00e9tabolisme de base et am\u00e9liore la posture<\/strong>.<\/p>\n<h2><strong>3. Abdominaux<\/strong><\/h2>\n<p>Voici un autre exercice <strong>indispensable \u00e0 tout programme de renforcement musculaire<\/strong>. Les abdominaux, comme les pompes, sont un exercice tr\u00e8s populaire. Et en m\u00eame temps, il s\u2019agit peut-\u00eatre de celui qui est le moins bien r\u00e9alis\u00e9.<\/p>\n<p>Portez un <u>pantalon confortable<\/u> et pr\u00eatez attention \u00e0 chaque mouvement que vous r\u00e9alisez. Suivez ces \u00e9tapes pour ex\u00e9cuter parfaitement la technique\u00a0:<\/p>\n<ul>\n<li>Allongez-vous sur le dos et pliez les genoux.<\/li>\n<li>Placez les mains le long du corps ou sur le haut du cr\u00e2ne. Ainsi, la tentation est moins forte de les utiliser pour vous aider \u00e0 remonter.<\/li>\n<li>Relevez l\u00e9g\u00e8rement le torse sans soulever le dos tout en contractant les muscles abdominaux.<\/li>\n<li>Gardez les pieds ancr\u00e9s au sol.<\/li>\n<\/ul>\n<h4><a href=\"https:\/\/www.decimas.com\/fr-fr\/short-training-tenth-train-cortes-homme-6521079403.html?color=908\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-7643 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/10\/short-tenth.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Short de training Tenth Train Cortes pour homme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/10\/short-tenth.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\/2021\/10\/short-tenth.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\/2021\/10\/short-tenth.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/h4>\n<p>Cet exercice permet de renforcer les muscles, corriger la posture et <strong>r\u00e9duire la graisse<\/strong>. Au fur et \u00e0 mesure des s\u00e9ances, vous serez capable d\u2019augmenter le nombre de r\u00e9p\u00e9titions et de s\u00e9ries.<\/p>\n<h2>4. Squats<\/h2>\n<p>Il s\u2019agit s\u00fbrement de l\u2019un des exercices les plus d\u00e9test\u00e9s du programme. Mais les squats <strong>tonifient les fessiers, les cuisses, les hanches et l\u2019abdomen<\/strong>.<\/p>\n<p>Ils sont \u00e9galement un bon moyen de br\u00fbler des graisses et perdre du poids. C\u2019est un exercice qui en vaut la peine, non\u00a0?<\/p>\n<p>Pour bien faire vos squats, suivez les \u00e9tapes suivantes\u00a0:<\/p>\n<ul>\n<li>Mettez-vous debout, les pieds s\u00e9par\u00e9s de la m\u00eame largeur que les \u00e9paules.<\/li>\n<li>Le dos doit \u00eatre bien droit.<\/li>\n<li>Baissez-vous jusqu\u2019\u00e0 \u00eatre en position accroupie, les cuisses parall\u00e8les au sol.<\/li>\n<li>Gardez le dos bien droit.<\/li>\n<li>Maintenez cette position pendant quelques secondes.<\/li>\n<li>\u00c9tirez les jambes pour revenir \u00e0 la position initiale.<\/li>\n<\/ul>\n<h4><strong><a href=\"https:\/\/www.decimas.com\/fr-fr\/leggings-training-nike-pro-femme-nik5210124.html?color=1910\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-7640 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2021\/10\/mallas-nike.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Legging de training Nike Pro pour femme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2021\/10\/mallas-nike.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\/2021\/10\/mallas-nike.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\/2021\/10\/mallas-nike.jpg?auto=format%2Ccompress&amp;ixlib=php-3.3.0&amp;w=366 366w\" sizes=\"(max-width: 199px) 100vw, 199px\" data-recalc-dims=\"1\" \/><\/a><\/strong><\/h4>\n<p>Une fois que vous ma\u00eetrisez les squats basiques, vous pouvez commencer \u00e0 incorporer du poids pour augmenter la difficult\u00e9. Un <u>legging \u00e9lastique<\/u> vous aidera \u00e0 \u00eatre \u00e0 l\u2019aise pour r\u00e9aliser ces mouvements.<\/p>\n<h2>Suivez ce programme pour tonifier le corps, br\u00fbler la graisse et vous remettre au sport<\/h2>\n<p>Vous n\u2019avez plus d\u2019excuse pour rester s\u00e9dentaire. Nous partageons ce programme simple avec vous pour vous aider \u00e0 tonifier le corps et br\u00fbler les graisses, mais aussi am\u00e9liorer votre \u00e9tat d\u2019esprit et r\u00e9duire votre risque de d\u00e9velopper des maladies cardiovasculaires.<\/p>\n<p>Au fur et \u00e0 mesure de vos progr\u00e8s, au cours des mois suivants, vous pourrez faire \u00e9voluer votre programme et accro\u00eetre le nombre de r\u00e9p\u00e9titions. C\u2019est le moment de se remettre en mouvement\u00a0!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Avec l\u2019arriv\u00e9e de l\u2019automne et le retour \u00e0 la normale apr\u00e8s les mois d&rsquo;\u00e9t\u00e9 agit\u00e9s, c\u2019est le moment id\u00e9al de reprendre des habitudes saines et retrouver la forme. Souvent, quand nous faisons de l\u2019exercice, nous nous concentrons sur une partie sp\u00e9cifique du corps. Cette fois-ci, nous vous proposons un programme pour tonifier le corps et [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":7650,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[298],"tags":[],"class_list":["post-7660","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports"],"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>Programme pour tonifier le corps et br\u00fbler la graisse | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"Sur D\u00e9cimas, nous vous recommandons un programme d\u2019exercices pour tonifier l\u2019ensemble du corps et br\u00fbler les graisses. 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