{"id":43033,"date":"2019-11-20T13:53:26","date_gmt":"2019-11-20T12:53:26","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=43033"},"modified":"2021-02-26T11:10:33","modified_gmt":"2021-02-26T10:10:33","slug":"se-preparer-sports-hiver","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/se-preparer-sports-hiver\/","title":{"rendered":"3 conseils pour se pr\u00e9parer aux sports d&rsquo;hiver"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"\/conseils\/wp-content\/uploads\/2019\/11\/se-preparer-sports-hiver.jpg\" alt=\"Les bons exercices pour se pr\u00e9parer aux sport d'hiver\" class=\"wp-image-43071\"\/><\/figure>\n\n\n\n<p><strong>Pour profiter au mieux des vacances \u00e0 la montagne une petite remise en forme physique, quatre semaines avant le d\u00e9part, peut s\u2019av\u00e9rer utile. Arriver sur les stations en altitude, chausser les skis et foncer sur les pistes ne doit pas se faire sans un minimum d\u2019entra\u00eenement. Pour \u00e9viter les blessures ou la fatigue pr\u00e9matur\u00e9e, il est souhaitable de <a href=\"\/conseils\/preparation-physique-ski\/\">se pr\u00e9parer au ski<\/a> pour ne pas avoir \u00e0 \u00e9courter le s\u00e9jour!!!<\/strong><\/p>\n\n\n\n<p><strong>L\u2019altitude et les efforts inhabituels r\u00e9p\u00e9t\u00e9s peuvent engendrer rapidement de la fatigue et accro\u00eetre les risques de chute. Que vous soyez sportif r\u00e9gulier, occasionnel ou s\u00e9dentaire, une pr\u00e9paration sp\u00e9cifique aux sports d&rsquo;hiver en amont vous permettra de profiter pleinement de votre s\u00e9jour. <\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Etre en forme pour les sports d&rsquo;hiver<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"269\" src=\"\/conseils\/wp-content\/uploads\/2019\/11\/21971105-Run-on-Treadmill-female_Cardio_small.png\" alt=\"Picto exercice cardio femme tapis de course\" class=\"wp-image-43034\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">#1. Faire du cardio<\/h3>\n\n\n\n<p>En montagne, l\u2019oxyg\u00e8ne \u00e9tant plus rare il est n\u00e9cessaire d\u2019am\u00e9liorer ses capacit\u00e9s cardiovasculaires. Pour les s\u00e9dentaires, faites 30 \u00e0 45 minutes de <strong>marche rapide<\/strong> 3 \u00e0 4 fois par semaine. Ensuite, pour les personnes qui pratiquent r\u00e9guli\u00e8rement une activit\u00e9 physique, le <strong>footing<\/strong> ou le <strong>v\u00e9lo<\/strong> sur des parcours vallonn\u00e9s favorisent le bon travail des jambes et am\u00e9liorent les capacit\u00e9s cardiaques.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"347\" src=\"\/conseils\/wp-content\/uploads\/2019\/11\/21381105-Stationary-Bike-Run-version-3_Cardio_small.png\" alt=\"Picto exercice cardio homme biking\" class=\"wp-image-43035\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">#2. Renforcer les cuisses pour le ski<\/h3>\n\n\n\n<p>Que ce soit \u00e0 ski ou en snowboard, les muscles les plus sollicit\u00e9s sont ceux des cuisses. <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/jambes\/quadriceps\/\">Quadriceps<\/a><\/strong>, ischios-jambiers et fessiers bien entra\u00een\u00e9s vous permettront d&rsquo;abord de bien amortir les chocs et favoriseront le bon \u00e9quilibre en toutes circonstances. Les <strong>squats<\/strong> et les <strong>fentes<\/strong> multidirectionnelles sont les exercices les plus adapt\u00e9s au <strong><a href=\"\/conseils\/musculation-cuisses-ski\/\">renforcement des cuisses<\/a><\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Squats<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"369\" height=\"320\" src=\"\/conseils\/wp-content\/uploads\/2019\/11\/11971105-Squat-m_Thighs_small.png\" alt=\"Picto exercice homme squat au poids de corps\" class=\"wp-image-43036\"\/><\/figure><\/div>\n\n\n\n<p>Enfin, les <strong><a href=\"\/conseils\/squat\/\">squats<\/a><\/strong> \u00e0 vide sur des s\u00e9ries de 20 \u00e0 30 r\u00e9p\u00e9titions ou les <strong>fentes vers l\u2019avant<\/strong>, <strong>l\u2019arri\u00e8re<\/strong>, <strong>lat\u00e9rales<\/strong> en <strong>statiques<\/strong> ou <strong>dynamiques<\/strong> vous donneront la stabilit\u00e9 et la force n\u00e9cessaire pour affronter les pistes avec plus de s\u00e9curit\u00e9.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Fentes avant<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"409\" height=\"320\" src=\"\/conseils\/wp-content\/uploads\/2019\/11\/06121105-Lunge_Hips_small.png\" alt=\"Picto exercice femme fente avant\" class=\"wp-image-43037\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Fentes lat\u00e9rales<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"289\" src=\"\/conseils\/wp-content\/uploads\/2019\/11\/07111105-Side-Lunge-Stretch_Thighs_small.png\" alt=\"Picto exercice femme fente c\u00f4t\u00e9\" class=\"wp-image-43038\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Fentes arri\u00e8re<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">#3. Gainer les abdos<\/h3>\n\n\n\n<p>La ceinture abdominale permet la bonne stabilit\u00e9 du buste. En priorit\u00e9, les muscles lombaires, le grand droit et les obliques sont tr\u00e8s sollicit\u00e9s pour le maintien de l\u2019\u00e9quilibre. Pensez \u00e0 les renforcer en pratiquant des exercices simples et efficaces. Les <strong><a href=\"\/conseils\/gainage\/\">exercices de<\/a><\/strong><a href=\"\/conseils\/gainage\/\"> <\/a><strong><a href=\"\/conseils\/gainage\/\">gainage<\/a> <\/strong>frontal, lat\u00e9ral et dorsal vous donneront une meilleure stabilit\u00e9 du buste.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Gainage frontal<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"154\" src=\"\/conseils\/wp-content\/uploads\/2019\/11\/04631105-Front-Plank-m_waist_small.png\" alt=\"Picto exercice homme gainage face\" class=\"wp-image-43039\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Gainage lat\u00e9ral<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"310\" src=\"\/conseils\/wp-content\/uploads\/2019\/11\/07141105-Side-Plank-II_Waist_small.png\" alt=\"Picto exercice femme gainage c\u00f4t\u00e9\" class=\"wp-image-43040\"\/><\/figure><\/div>\n\n\n\n<p>Les <strong><a href=\"\/conseils\/crunch\/\">crunchs<\/a><\/strong> droits ou avec <strong>rotation<\/strong> vous permettront de renforcer votre ceinture abdominale. Faites 4 s\u00e9ries de crunchs de 15 \u00e0 20 r\u00e9p\u00e9titions en alternant droit et rotation. Ensuite, pour terminer, faites 4 s\u00e9ries de gainage de 60 \u00e0 90 secondes sur les trois positions. Cette routine r\u00e9alis\u00e9e 3 \u00e0 4 fois par semaine vous donnera la tonicit\u00e9 n\u00e9cessaire \u00e0 une bonne stabilit\u00e9 du buste en toutes circonstances.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Crunchs<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"160\" src=\"\/conseils\/wp-content\/uploads\/2019\/11\/08711105-Tuck-Crunch_waist_small.png\" alt=\"Picto exercice homme crunch jambes angle droit\" class=\"wp-image-43041\"\/><\/figure><\/div>\n\n\n\n<p>Si vous suivez ces conseils d\u00e8s maintenant, vous serez pr\u00eats pour d\u00e9valer les pistes, sans dommages. Ces quelques semaines de pr\u00e9paration vous permettront d&rsquo;appr\u00e9cier encore plus votre s\u00e9jour de ski \u00e0 la montagne.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pour profiter au mieux des vacances \u00e0 la montagne une petite remise en forme physique, quatre semaines avant le d\u00e9part, peut s\u2019av\u00e9rer utile. Arriver sur les stations en altitude, chausser les skis et foncer sur les pistes ne doit pas se faire sans un minimum d\u2019entra\u00eenement. Pour \u00e9viter les blessures ou la fatigue pr\u00e9matur\u00e9e, il [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":43071,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1882],"tags":[133,135,550,2073,710,2074],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Aborder les sport d&#039;hiver en toute s\u00e9r\u00e9nit\u00e9 apr\u00e8s une bonne pr\u00e9pa.<\/title>\n<meta name=\"description\" content=\"La montagne demande un minimum de pr\u00e9paration aux sport d&#039;hiver en amont. 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