{"id":9513,"date":"2022-02-22T08:30:15","date_gmt":"2022-02-22T06:30:15","guid":{"rendered":"https:\/\/www.decimas.com\/blog?p=9513"},"modified":"2023-09-21T09:05:24","modified_gmt":"2023-09-21T07:05:24","slug":"routine-etre-forme-40","status":"publish","type":"post","link":"https:\/\/www.decimas.com\/blog\/fr\/routine-etre-forme-40\/","title":{"rendered":"Routine pour \u00eatre en forme \u00e0 40 ans"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9513\" class=\"elementor elementor-9513 elementor-9493\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-425e839d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"425e839d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5a749d88\" data-id=\"5a749d88\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-18d39572 elementor-widget elementor-widget-text-editor\" data-id=\"18d39572\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tL&rsquo;\u00e2ge est l&rsquo;un des principaux aspects \u00e0 prendre en compte lorsqu&rsquo;il s&rsquo;agit de faire du sport. Que nous ayons l&rsquo;habitude de nous entra\u00eener ou non, le corps a besoin que nous nous adaptions \u00e0 ses capacit\u00e9s \u00e0 chaque \u00e9tape de la vie. \u00catre en forme est bon pour l&rsquo;humeur et la sant\u00e9, <strong>il n&rsquo;est donc jamais trop tard pour commencer \u00e0 faire de la gym<\/strong>\u00a0; il suffit de le faire de la bonne mani\u00e8re.\r\n\r\nSe mettre en forme \u00e0 40 ans est plus facile qu&rsquo;il n&rsquo;y para\u00eet. Si vous avez envie de le faire, de la d\u00e9termination et une bonne planification, vous commencerez \u00e0 voir des r\u00e9sultats en un rien de temps. \u00cates-vous pr\u00eat \u00e0 suivre notre routine ?\r\n<h2>1. S\u00e9ance de cardio<\/h2>\r\nL&rsquo;exercice cardiovasculaire est particuli\u00e8rement utile \u00e0 partir de 40 ans, car il permet de <strong>contr\u00f4ler la pression art\u00e9rielle, de renforcer le c\u0153ur et d&rsquo;am\u00e9liorer la capacit\u00e9 pulmonaire<\/strong>. Il contribue \u00e9galement \u00e0 la perte de poids.\r\n<h4><a href=\"https:\/\/www.decimas.com\/fr-fr\/maillot-de-bain-mode-polinesia-ba-ador-basico-mon-homme-6421142800.html?color=1118\" target=\"_blank\" rel=\"noopener\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-9495 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/02\/banador-basico.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Maillot de bain basique Polinesia pour homme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/02\/banador-basico.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\/2022\/02\/banador-basico.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\/2022\/02\/banador-basico.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>\r\nLa natation est l&rsquo;un des meilleurs sports de cardio pour \u00e9viter que vos articulations ne souffrent plus qu&rsquo;elles ne le devraient. Choisissez votre <a href=\"https:\/\/www.decimas.com\/fr-fr\/maillot-de-bain-mode-polinesia-ba-ador-basico-mon-homme-6421142800.html?color=1118\" target=\"_blank\" rel=\"noopener\">\u00e9quipement de natation<\/a> pr\u00e9f\u00e9r\u00e9 et sautez dans la piscine pendant 40 minutes, 3 jours par semaine. Vos muscles sentiront la diff\u00e9rence et vous passerez un bon moment.\r\n<h2>2. Entra\u00eenement de force<\/h2>\r\n\u00c0 l&rsquo;aide d&rsquo;halt\u00e8res ou en utilisant le poids de votre propre corps, les exercices de musculation <strong>tonifient les muscles, am\u00e9liorent la sant\u00e9 des os et prot\u00e8gent les articulations<\/strong>. Cette activit\u00e9 augmente \u00e9galement le m\u00e9tabolisme de base et est donc d&rsquo;une grande aide si vous souhaitez perdre du poids.\r\n<h4><strong> <a href=\"https:\/\/www.decimas.com\/fr-fr\/brassiere-training-adidas-femme-adi7220183.html?color=1910\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-9501 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/02\/top-training.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"Top d\u2019entra\u00eenement adidas pour femme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/02\/top-training.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\/2022\/02\/top-training.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\/2022\/02\/top-training.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>\r\nEnfilez des <a href=\"https:\/\/www.decimas.com\/fr-fr\/brassiere-training-adidas-femme-adi7220183.html?color=1910\" target=\"_blank\" rel=\"noopener\">v\u00eatements de fitness<\/a> confortables qui vous permettent de bouger librement pour pratiquer ce programme d\u2019entra\u00eenement 3 fois par semaine :\r\n<ul>\r\n \t<li><strong>Planche abdominale<\/strong> pour travailler les muscles qui nous aident \u00e0 maintenir une posture droite correcte :\r\n<ul>\r\n \t<li>Placez vos mains sur le sol \u00e0 hauteur des \u00e9paules.<\/li>\r\n \t<li>Tenez-vous droit, en veillant \u00e0 ce que votre dos ne se courbe pas et que votre cou soit en position neutre.<\/li>\r\n \t<li>Placez la pointe de vos orteils sur le sol, \u00e0 la largeur des hanches.<\/li>\r\n \t<li>Activez les muscles du core et maintenez la position pendant 1 minute.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li><strong>Burpees<\/strong> pour les grands muscles :\r\n<ul>\r\n \t<li>Posez vos mains sur le sol, gardez la t\u00eate droite et accroupissez-vous.<\/li>\r\n \t<li>Sautez dans une position de planche.<\/li>\r\n \t<li>Faites une pompe.<\/li>\r\n \t<li>Sautez en avant et mettez-vous debout.<\/li>\r\n \t<li>Sautez avec les bras en l&rsquo;air.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<ul>\r\n \t<li><strong>Squats<\/strong> pour tonifier les fesses et les cuisses :\r\n<ul>\r\n \t<li>Tenez-vous debout, les jambes un peu plus \u00e9cart\u00e9es que la largeur des \u00e9paules.<\/li>\r\n \t<li>Amenez vos hanches vers l\u2019arri\u00e8re, comme si vous alliez vous asseoir.<\/li>\r\n \t<li>Descendez jusqu&rsquo;\u00e0 hauteur des genoux.<\/li>\r\n \t<li>Revenez dans la position de d\u00e9part.<\/li>\r\n<\/ul>\r\n<\/li>\r\n<\/ul>\r\n<h2>3. Travail de souplesse et d\u2019\u00e9quilibre<\/h2>\r\nLe yoga et le pilates sont deux disciplines tr\u00e8s compl\u00e8tes qui, en plus de <strong>d\u00e9velopper la souplesse et d&rsquo;am\u00e9liorer l&rsquo;\u00e9quilibre<\/strong>, renforcent les muscles de tout le corps et prennent soin de la sant\u00e9 mentale. A partir de 40 ans, leur pratique est presque obligatoire.\r\n\r\n<a href=\"https:\/\/www.decimas.com\/fr-fr\/t-shirt-running-tenth-seamless-ts-femme-5521102201.html?color=946\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-9498 size-medium\" src=\"https:\/\/images.decimas.com\/uploads\/2022\/02\/camiseta-yoga.jpg?auto=format%2Ccompress&#038;fit=crop&#038;h=300&#038;ixlib=php-3.3.0&#038;w=199\" alt=\"T-shirt crop Tenth seamless pour femme\" srcset=\"https:\/\/images.decimas.com\/uploads\/2022\/02\/camiseta-yoga.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\/2022\/02\/camiseta-yoga.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\/2022\/02\/camiseta-yoga.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>\r\n\r\nUne s\u00e9ance de 60 minutes et un <a href=\"https:\/\/www.decimas.com\/fr-fr\/t-shirt-running-tenth-seamless-ts-femme-5521102201.html?color=946\" target=\"_blank\" rel=\"noopener\">ensemble de yoga<\/a> au toucher doux sont tout ce dont vous avez besoin pour faire le vide dans votre esprit et vous connecter \u00e0 votre corps.\r\n\r\nSi vous choisissez le yoga, pratiquez ce sport r\u00e9guli\u00e8rement jusqu&rsquo;\u00e0 ma\u00eetriser ces 4 postures :\r\n<ul>\r\n \t<li><strong>Le chameau<\/strong>, pour augmenter la souplesse de la colonne vert\u00e9brale.<\/li>\r\n \t<li><strong>Le chien t\u00eate en bas<\/strong>, pour am\u00e9liorer la circulation et renforcer les muscles.<\/li>\r\n \t<li><strong>Le guerrier<\/strong>, pour am\u00e9liorer l&rsquo;\u00e9quilibre et corriger la posture.<\/li>\r\n \t<li><strong>La fleur de lotus<\/strong>, pour m\u00e9diter et avoir un moment de d\u00e9tente.<\/li>\r\n<\/ul>\r\nSi vous pr\u00e9f\u00e9rez le pilates, commencez par ces exercices :\r\n<ul>\r\n \t<li><strong>Roll up<\/strong>, pour am\u00e9liorer la souplesse et renforcer la colonne vert\u00e9brale et les abdominaux.<\/li>\r\n \t<li><strong>Roll back<\/strong>, pour faire travailler l&rsquo;abdomen et masser le dos.<\/li>\r\n \t<li><strong>Le chat<\/strong>, pour rel\u00e2cher les vert\u00e8bres et le bas du dos.<\/li>\r\n<\/ul>\r\n<h2>Faites un bilan de sant\u00e9 avant de commencer \u00e0 vous mettre en forme \u00e0 40 ans<\/h2>\r\nSe mettre en forme \u00e0 40 ans est un objectif que vous pouvez atteindre, mais <strong>vous devez l&rsquo;aborder avec un bilan m\u00e9dical pr\u00e9alable<\/strong>. Demandez \u00e0 un professionnel quels tests sont appropri\u00e9s pour votre \u00e2ge.\r\n\r\nLes r\u00e9sultats peuvent \u00eatre utilis\u00e9s pour planifier un programme respectant le volume d\u2019entra\u00eenement qui vous convient. Faites du sport en toute s\u00e9curit\u00e9 et obtenez le corps que vous voulez !\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6a6ee602 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"6a6ee602\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-482614e7\" data-id=\"482614e7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-57cdf302 elementor-widget elementor-widget-heading\" data-id=\"57cdf302\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Derni\u00e8res nouvelles dans le sport<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>L&rsquo;\u00e2ge est l&rsquo;un des principaux aspects \u00e0 prendre en compte lorsqu&rsquo;il s&rsquo;agit de faire du sport. Que nous ayons l&rsquo;habitude de nous entra\u00eener ou non, le corps a besoin que nous nous adaptions \u00e0 ses capacit\u00e9s \u00e0 chaque \u00e9tape de la vie. \u00catre en forme est bon pour l&rsquo;humeur et la sant\u00e9, il n&rsquo;est donc [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":9506,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[448,481],"tags":[],"class_list":["post-9513","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrenamientos","category-formacoes"],"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>Routine pour \u00eatre en forme \u00e0 40 ans | D\u00e9cimas<\/title>\n<meta name=\"description\" content=\"Chez D\u00e9cimas, nous vous proposons une routine d&#039;exercices pour \u00eatre en forme \u00e0 40 ans. Suivez un entra\u00eenement adapt\u00e9 \u00e0 votre \u00e2ge!\" \/>\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\/routine-etre-forme-40\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Routine pour \u00eatre en forme \u00e0 40 ans\" \/>\n<meta property=\"og:description\" content=\"Chez D\u00e9cimas, nous vous proposons une routine d&#039;exercices pour \u00eatre en forme \u00e0 40 ans. 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