{"id":45690,"date":"2020-06-04T11:39:07","date_gmt":"2020-06-04T09:39:07","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=45690"},"modified":"2021-03-08T11:00:22","modified_gmt":"2021-03-08T10:00:22","slug":"programme-musculation-poids-du-corps","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-musculation-poids-du-corps\/","title":{"rendered":"Programme entrainement poids de corps"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/04\/programme-musculation-poids-du-corps.jpg\" alt=\"Un programme pour s'entrainer au poids de corps\" class=\"wp-image-45717\" width=\"NaN\" height=\"NaN\"\/><\/figure>\n\n\n\n<p>Au poids de corps aussi on s&rsquo;entraine dur. La pratique de la <strong>musculation au poids de corps<\/strong> permet de <strong>travailler le tonus musculaire mais aussi l&rsquo;explosivit\u00e9<\/strong>, la puissance, la vitesse. C&rsquo;est un excellent compl\u00e9ment pour d&rsquo;autres sports mais aussi un <strong>entrainement complet<\/strong> pour avoir des muscles dessin\u00e9s sans exc\u00e8s de volume.<\/p>\n\n\n\n<p>En fonction de votre niveau athl\u00e9tique, chaque routine peut \u00eatre encha\u00een\u00e9e successivement <strong>2 \u00e0 4 fois<\/strong>.&nbsp;<\/p>\n\n\n\n<p>Vous pouvez <strong>adapter le nombre de r\u00e9p\u00e9titions et les dur\u00e9es<\/strong> en fonction de votre ressenti.&nbsp;<\/p>\n\n\n\n<p>Limitez les temps de repos entre les exercices afin de garder une bonne intensit\u00e9. <br><\/p>\n\n\n\n<p>\n\nIl est tout \u00e0 fait possible de s\u2019entra\u00eener efficacement et intens\u00e9ment au poids de corps sans mat\u00e9riel. Voici deux routines d&rsquo;entrainement ultra compl\u00e8tes dont vous ne pourrez plus vous passer.\n\n<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Routine compl\u00e8te Num\u00e9ro 1<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1) Course sur place<\/h3>\n\n\n\n<p>Echauffement =&gt; 2 minutes<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/06441101-Place-Jog_Cardio_small.png\" alt=\"Course sur place\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2) Squat<\/h3>\n\n\n\n<p>Cuisses=&gt; 20 r\u00e9p\u00e9titions&nbsp; &nbsp;&nbsp; &nbsp; &nbsp; &nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"337\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/15931101-Sit-Squat_Thighs_small.png\" alt=\"\" class=\"wp-image-51924\"\/><figcaption>Squat poids de corps<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3) Pompes<\/h3>\n\n\n\n<p>Pectoraux =&gt; 12 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/06651101-Push-up-w_Chest_small.png\" alt=\"Pompes\"\/><\/figure>\n\n\n\n<p>Il est possible de choisir la variante de pompes en appui sur les genoux pour ceux qui d\u00e9butent.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4) Dips<\/h3>\n\n\n\n<p>Triceps =&gt; 12 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/13991103-Bench-dip-on-floor_Upper-Arms_small_1.png\" alt=\"Dips au banc\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5) Tractions<\/h3>\n\n\n\n<p>Dorsaux =&gt; 6 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/17631101-Shoulder-Grip-Pull-up_Back_small_1.png\" alt=\"Tractions\"\/><\/figure>\n\n\n\n<p>Si vous disposez d&rsquo;une barre de traction.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6) Planche ventrale &amp; lat\u00e9rale<\/h3>\n\n\n\n<p>Gainage abdos =&gt; 1 minute X 3 positions ( de face et alterner c\u00f4t\u00e9 gauche et droit)<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/04631101-Front-Plank-m_waist_small.png\" alt=\"Planche ventrale\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/07141101-Side-Plank-II_Waist_small.png\" alt=\"Planche c\u00f4t\u00e9\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7) Fentes avant<\/h3>\n\n\n\n<p>Cuisses \u2013 fessiers =&gt; 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/06121101-Lunge_Hips_small.png\" alt=\"Fentes avant\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8) Burpees<\/h3>\n\n\n\n<p>Cardio complet =&gt; 10 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/11601101-Burpee_Cardio_small.png\" alt=\"Burpees\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">9) Kick up<\/h3>\n\n\n\n<p>Ischio-jambiers =&gt; 2 X 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/05571101-Kicks-Leg-Bent_Hips_small.png\" alt=\"Kick leg bent\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10) Crunchs<\/h3>\n\n\n\n<p>Abdominaux &amp; obliques =&gt; 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/02751101-Crunch-Floor-w_waist_small.png\" alt=\"Crunch\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Routine num\u00e9ro 2<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1) Jumping Jack<\/h3>\n\n\n\n<p>Echauffement =&gt; 2 minutes<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/05161101-Jumping-Jack_Cardio_small.png\" alt=\"Jumping jack\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2) Squat Side kick<\/h3>\n\n\n\n<p>Cuisses \u2013 fessiers =&gt; 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/14001101-Squat-side-kick_Hips_small.png\" alt=\"Squat kick c\u00f4t\u00e9\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3) Soulev\u00e9 de hanche<\/h3>\n\n\n\n<p>Obliques =&gt; 2 X 12 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/07051101-Side-Bridge-II_waist_small.png\" alt=\"Soulev\u00e9 de hanche c\u00f4t\u00e9\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4) Soulev\u00e9 de bassin<\/h3>\n\n\n\n<p>Fessiers =&gt; 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/06681101-Rear-Decline-Bridge_Waist_small.png\" alt=\"Soulev\u00e9 de bassin\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5) Pompes mains serr\u00e9es<\/h3>\n\n\n\n<p>Triceps =&gt; 12 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/02591101-Close-Grip-Push-up_Upper-Arms_small.png\" alt=\"Pompes mains serr\u00e9es\"\/><\/figure>\n\n\n\n<p>Il est possible de prendre appui sur les genoux pour&nbsp;une ex\u00e9cution plus facile.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6) Jump Squat<\/h3>\n\n\n\n<p>Cuisses \u2013 cardio =&gt; 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/23741101-Jump-Squat-(female)_Thighs_small.png\" alt=\"Squats saut\u00e9s\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">7) Side Kick<\/h3>\n\n\n\n<p>Fessiers =&gt; 2 X 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/14751101-Bent-Leg-Side-Kick-(kneeling)_Hips_small.png\" alt=\"Kick c\u00f4t\u00e9\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">8) Extension cheville<\/h3>\n\n\n\n<p>Mollets =&gt; 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/13731101-Bodyweight-Standing-Calf-Raise_Calves_small_1.png\" alt=\"Mollets\"\/><\/figure>\n\n\n\n<p>Vous pouvez r\u00e9aliser cet exercice au sol ou en appui sur une marche d&rsquo;escalier pour descendre plus bas<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">9) Mountain climber<\/h3>\n\n\n\n<p>Abdominaux =&gt; 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/06301101-Mountain-Climber_Cardio_small.png\" alt=\"Mountain climber\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">10) Assis isom\u00e9trique<\/h3>\n\n\n\n<p>Cuisses =&gt; 2 minutes<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/img\/cms\/Bodyweight\/07341101-Sit-(wall)_Thighs_small.png\" alt=\"Chaise\"\/><\/figure>\n\n\n\n<p>Pour passer un cap dans vos entrainements, ajoutez des&nbsp;<a href=\"https:\/\/www.fitadium.com\/508-materiel-musculation\"><strong>accessoires de musculation<\/strong><\/a>&nbsp;pour rendre vos routines plus intenses ou d\u00e9couvrez&nbsp;<strong><a href=\"\/conseils\/entrainement\/home-training\/\">tous nos programmes de musculation&nbsp;\u00e0 la maison.<\/a><\/strong><\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong> Besoin d&rsquo;un accompagnement?  <\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Au poids de corps aussi on s&rsquo;entraine dur. La pratique de la musculation au poids de corps permet de travailler le tonus musculaire mais aussi l&rsquo;explosivit\u00e9, la puissance, la vitesse. C&rsquo;est un excellent compl\u00e9ment pour d&rsquo;autres sports mais aussi un entrainement complet pour avoir des muscles dessin\u00e9s sans exc\u00e8s de volume. En fonction de votre [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":45717,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2151],"tags":[113,2187,251,1713],"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>Programme musculation poids du corps<\/title>\n<meta name=\"description\" content=\"Retrouvez votre programme musculation au poids du corps, sans mat\u00e9riel et gratuit \u00e0 faire \u00e0 la maison pour rester en forme\" \/>\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.fitadium.com\/conseils\/programme-musculation-poids-du-corps\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" 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