{"id":47261,"date":"2020-06-04T11:18:10","date_gmt":"2020-06-04T09:18:10","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47261"},"modified":"2021-12-27T15:50:49","modified_gmt":"2021-12-27T14:50:49","slug":"exercices-perdre-cuisses","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/exercices-perdre-cuisses\/","title":{"rendered":"Les meilleurs exercices pour perdre des cuisses"},"content":{"rendered":"\n
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Une routine d\u00e9di\u00e9e \u00e0 l\u2019affinement des cuisses<\/strong> doit s\u2019inclure dans le cadre d\u2019une alimentation adapt\u00e9e. Perdre des centim\u00e8tres de tour de cuisses<\/a><\/strong> ne signifie pas perdre du muscle. Il s\u2019agit de diminuer la masse graisseuse<\/strong> p\u00e9riph\u00e9rique souvent accompagn\u00e9e de r\u00e9tention d\u2019eau<\/strong>. Pour cela, l\u2019association d\u2019un plan alimentaire hypocalorique<\/strong> comprenant des ingr\u00e9dients qui favorisent la perte de poids <\/strong>(graisse) et qui combattent la r\u00e9tention d\u2019eau<\/strong> est la garantie d\u2019un r\u00e9sultat sur le long terme<\/strong>.   <\/p>\n\n\n\n

Comment r\u00e9duire le volume des cuisses ?<\/strong><\/h2>\n\n\n\n

L\u2019activit\u00e9 physique<\/strong> est une des cl\u00e9s de la r\u00e9ussite. Il ne s\u2019agit pas de s\u2019\u00e9puiser chaque jour sur des exercices improvis\u00e9s qui ont tendance \u00e0 g\u00e9n\u00e9rer plus de d\u00e9motivation qu\u2019autre chose. M\u00e9thode et discipline dans une routine \u00e9quilibr\u00e9e qui vise \u00e0 atteindre votre objectif : perdre du volume au niveau des cuisses<\/strong>. Trois s\u00e9ances par semaine<\/strong> \u00e0 un bon rythme comprenant des mouvements sp\u00e9cifiques<\/strong> suffisent pour voir rapidement la diff\u00e9rence. <\/p>\n\n\n

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Superset Nutrition<\/div>\n \n PROGRAMME MINCEUR ANTI-R\u00c9TENTION D'EAU\n <\/a>\n 59.9 \u20ac<\/span>\n 97.7 \u20ac<\/span>\n
AFFINE TA SILHOUETTE EFFICACEMENT ! Les coachs sportifs et experts\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n\n

De nombreuses femmes ont abandonn\u00e9 le sport<\/strong> qu\u2019elles venaient de commencer en voyant leurs cuisses gonfler et devenir lourdes<\/strong> !  Pour les novices c\u2019est un passage obligatoire ! En effet, les muscles qui ne sont pas entrain\u00e9s sont vite fatigu\u00e9s et ont tendance \u00e0 stocker un peu d\u2019eau<\/strong>. Le responsable est l\u2019acide lactique qui est une toxine que le corps \u00e9limine facilement quand les muscles sont sollicit\u00e9s r\u00e9guli\u00e8rement<\/strong>. Non mesdames, vous ne devenez pas trop muscl\u00e9es au bout d\u2019une semaine, c\u2019est juste le signal qu\u2019il est temps de vous prendre en main.<\/p>\n\n\n\n

Routine sp\u00e9ciale affinement des cuisses<\/h2>\n\n\n\n

Les temps de repos<\/strong> entre les s\u00e9ries et les exercices ne doivent pas exc\u00e9der les 60 secondes<\/strong>. Cela permet de maintenir la bonne intensit\u00e9<\/strong> et oblige le corps \u00e0 puiser dans ses r\u00e9serves \u00e9nerg\u00e9tiques<\/strong> (graisses). L\u2019intensit\u00e9 d\u00e9termine le volume des calories d\u00e9pens\u00e9, la proportion venant des graisses et la quantit\u00e9 de calories qui seront consomm\u00e9es pendant la r\u00e9cup\u00e9ration apr\u00e8s l\u2019effort. Appel\u00e9 \u00ab After Burn Effect<\/strong> \u00bb, apr\u00e8s un effort soutenu, le corps continue \u00e0 br\u00fbler plus de calories<\/strong>. Pour que ces calories viennent des graisses, il est utile d\u2019attendre entre 30 et 45 minutes avant de s\u2019alimenter<\/strong>.   <\/p>\n\n\n

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Besoin d’un coaching alimentaire pour perdre plus vite?<\/strong><\/p>\n\n\n <\/div>\n

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\u00c9chauffement : saut \u00e0 la corde pour pr\u00e9parer les muscles et le c\u0153ur \u00e0 l\u2019effort.<\/p>\n\n\n\n

Corde \u00e0 sauter 3 x 1 mn<\/p>\n\n\n\n

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Squat : les pieds \u00e0 la largeur des hanches, fl\u00e9chir les jambes avec les bras tendus devant en gardant le dos plat et les talons au sol.<\/p>\n\n\n\n

4 s\u00e9ries de 15 r\u00e9p\u00e9titions<\/p>\n\n\n\n

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Squat avec kick lat\u00e9ral : les pieds \u00e0 la largeur des hanches, fl\u00e9chir les jambes et remonter en \u00e9cartant un pied. Ensuite, redescendre jambes fl\u00e9chies et remonter en \u00e9cartant l\u2019autre pied. <\/p>\n\n\n\n

4 s\u00e9ries de 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n

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Renforcement adducteurs : couch\u00e9e sur le dos, les mains stabilisent le buste. \u00c9carter les pieds et revenir pieds joints.  <\/p>\n\n\n\n

\n\n4 s\u00e9ries de 20 r\u00e9p\u00e9titions\n\n<\/p>\n\n\n\n

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Augmentation du rythme cardiaque en r\u00e9alisant des petits sauts \u00e0 l\u2019aide de la corde. <\/p>\n\n\n\n

1 x 2 minutes<\/p>\n\n\n\n

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Fentes statiques : placer une jambe devant et descendre\nverticalement en r\u00e9partissant le poids sur les deux jambes. Alterner 20 \u00e0 gauche\net 20 \u00e0 droite. <\/p>\n\n\n\n

4 x 2 de 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n

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Squat saut\u00e9 : les pieds \u00e0 la largeur des hanches. Descendre en fl\u00e9chissant les jambes et remonter en effectuant un saut entre chaque flexion de jambes. <\/p>\n\n\n\n

4 s\u00e9ries de 15 r\u00e9p\u00e9titions<\/p>\n\n\n\n

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Augmentation du rythme cardiaque en r\u00e9alisant des petits sauts \u00e0 l\u2019aide de la corde. <\/p>\n\n\n

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Superset Nutrition<\/div>\n \n Cryo gel redburn (200ml)\n <\/a>\n 25.9 \u20ac<\/span>\n
Action amincissante inspir\u00e9e de la cryoth\u00e9rapie Le Cryo Gel Redburn\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n\n

\n\n1 x 2 minutes\n\n<\/p>\n\n\n\n

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Squat Sumo : les pieds sont \u00e9cart\u00e9s et plac\u00e9s 20 cm plus large que les hanches, fl\u00e9chir les cuisses en gardant les genoux vers l\u2019ext\u00e9rieur avant de remonter. <\/p>\n\n\n\n

\n\n4 s\u00e9ries de 15 r\u00e9p\u00e9titions\n\n<\/p>\n\n\n\n

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Fentes saut\u00e9es : positionner une jambe devant et \u00e0 l\u2019aide d\u2019un saut, passer sur la jambe oppos\u00e9e. Balancer les bras pour le bon \u00e9quilibre.<\/p>\n\n\n\n

4 s\u00e9ries de 20 r\u00e9p\u00e9titions<\/p>\n\n\n\n

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S\u00e9quences cardio pour mobiliser les acides gras afin qu\u2019ils soient utilis\u00e9s pour l\u2019\u00e9nergie.<\/p>\n\n\n\n

3 \u00e0 5 x 2 minutes<\/p>\n\n\n\n

Pour aller plus loin d\u00e9couvrez notre programme de musculation d\u00e9di\u00e9 aux cuisses<\/a><\/strong> et l’alimentation cuisses-fesses.<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Une routine d\u00e9di\u00e9e \u00e0 l\u2019affinement des cuisses doit s\u2019inclure dans le cadre d\u2019une alimentation adapt\u00e9e. Perdre des centim\u00e8tres de tour de cuisses ne signifie pas perdre du muscle. Il s\u2019agit de diminuer la masse graisseuse p\u00e9riph\u00e9rique souvent accompagn\u00e9e de r\u00e9tention d\u2019eau. Pour cela, l\u2019association d\u2019un plan alimentaire hypocalorique comprenant des ingr\u00e9dients qui favorisent la perte […]<\/p>\n","protected":false},"author":16,"featured_media":47763,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2147],"tags":[550,78,2279,314],"post_theme":[1943],"class_list":null,"yoast_head":"\nExercices pour perdre des cuisses<\/title>\n<meta name=\"description\" content=\"Routine d'exercices \u00e9tablie par nos coachs \u00e0 faire chez soi sans mat\u00e9riel destin\u00e9e aux femmes qui d\u00e9sirent perdre des cuisses en priorit\u00e9\" \/>\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\/exercices-perdre-cuisses\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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