{"id":48180,"date":"2020-06-23T10:30:04","date_gmt":"2020-06-23T08:30:04","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=48180"},"modified":"2021-10-26T13:30:11","modified_gmt":"2021-10-26T11:30:11","slug":"programme-renforcement-ballon-fitness","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-renforcement-ballon-fitness\/","title":{"rendered":"Programme renforcement avec ballon de fitness"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/programme-renforcement-ballon-fitness.jpg\" alt=\"Programme de renforcement au ballon de fitness\" class=\"wp-image-48388\"\/><\/figure>\n\n\n\n<p>Ce programme vise \u00e0 travailler le <strong>renforcement musculaire <\/strong>mais aussi l&rsquo;\u00e9quilibre et la souplesse.<\/p>\n\n\n\n<p>Le travail au ballon de Fitness am\u00e9liore la <strong>proprioception<\/strong> qui est une qualit\u00e9 <strong>indispensable \u00e0 toutes les pratiques sportives<\/strong>. \u00c9quilibre et gestion du corps dans l\u2019espace sont potentialis\u00e9s. <br>En alternant le <strong>renforcement musculaire<\/strong> et les <strong>\u00e9tirements<\/strong>, vous am\u00e9liorez votre <strong>force<\/strong> et votre <strong>souplesse <\/strong>en toute s\u00e9curit\u00e9.  <\/p>\n\n\n\n<p>Si vous n&rsquo;en avez pas encore, <strong><a href=\"\/150-gymballs\">choisissez votre ballon de fitness<\/a><\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jumping Jack : \u00e9chauffement <\/li><\/ul>\n\n\n\n<p>A l\u2019aide de petits sauts, passer de la position fixe bras le long du corps vers la position jambes \u00e9cart\u00e9s bras au-dessus de la t\u00eate. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"402\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2019\/09\/05161105-Jumping-Jack_Cardio_small.png\" alt=\"Jumping jacks\" class=\"wp-image-41880\"\/><\/figure><\/div>\n\n\n\n<p> 3 s\u00e9ries de 1 minute <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Crunch : abdominaux renforcement<\/li><\/ul>\n\n\n\n<p>Placer les mollets sur le ballon avec les jambes qui d\u00e9crivent un angle \u00e0 90\u00b0. Placer les mains derri\u00e8re la nuque les coudes \u00e9cart\u00e9s. Avec le menton sur la poitrine, d\u00e9coller les \u00e9paules du sol.  <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"128\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/02691105-Crunch-legs-on-stability-ball_waist_small.png\" alt=\"\" class=\"wp-image-48183\"\/><\/figure><\/div>\n\n\n\n<p>4 s\u00e9ries de 15 reps           <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pompes : pectoraux renforcement<\/li><\/ul>\n\n\n\n<p>En appui sur les mains bras tendus, placer les pieds sur le ballon. R\u00e9aliser des pompes en conservant les jambes et le dos sur une m\u00eame ligne.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"114\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/06561105-Push-Up-on-stability-ball_small.png\" alt=\"\" class=\"wp-image-48184\"\/><\/figure><\/div>\n\n\n\n<p> 4 s\u00e9ries de 15 reps <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Abdomen &amp; pectoraux : \u00e9tirement<\/li><\/ul>\n\n\n\n<p>Placer le bas du dos sur le ballon. Les bras sont en croix et les pieds pos\u00e9s au sol. En expirant, rel\u00e2cher le buste en laissant la t\u00eate basculer lentement en arri\u00e8re.  <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"358\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/13371105-Exercise-Ball-Back-Stretch_Back_small.png\" alt=\"\" class=\"wp-image-48185\"\/><\/figure><\/div>\n\n\n\n<p> 4 fois 30 secondes <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Squat : cuisses renforcement<\/li><\/ul>\n\n\n\n<p>Placer le ballon entre un mur et le milieu du dos en position debout. Ensuite, descendre sur les cuisses de mani\u00e8re \u00e0 ce qu\u2019elles soient \u00e0 l\u2019horizontale et tenir la position.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"367\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/15621105-Exercise-Ball-Wall-Squat_Thighs_small.png\" alt=\"\" class=\"wp-image-48186\"\/><\/figure><\/div>\n\n\n\n<p> 4 s\u00e9ries de 90 secondes<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Hip trust : fessiers &amp; ischios-jambiers renforcement<\/li><\/ul>\n\n\n\n<p>En appui sur les \u00e9paules, placer les mollets sur le ballon. Les mains sont au sol et stabilisent le buste. Ensuite, ramener le ballon vers la plante des pieds en relevant le bassin.  <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"144\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/05691105-Leg-Curl-on-stability-ball_Thighs_small.png\" alt=\"\" class=\"wp-image-48187\"\/><\/figure><\/div>\n\n\n\n<p> 4 s\u00e9ries de 15 reps<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dips : triceps renforcement<\/li><\/ul>\n\n\n\n<p>Assis devant le ballon, placer les mains serr\u00e9es sur le haut du ballon. Ensuite, remonter en poussant sur les deux bras de mani\u00e8re \u00e0 aligner le buste avec les jambes. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"203\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/17441105-Exercise-Ball-Dip_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-48188\"\/><\/figure><\/div>\n\n\n\n<p> 4 s\u00e9ries de 15 reps<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Triceps : \u00e9tirement<\/li><\/ul>\n\n\n\n<p>Assis sur le ballon, saisir un coude avec la main oppos\u00e9e. Ensuite, exercer une l\u00e9g\u00e8re traction de mani\u00e8re \u00e0 placer le coude derri\u00e8re la t\u00eate. Alterner bras gauche et droit. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"338\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/17451105-Exercise-Ball-Seated-Triceps-Stretch_Upper-Arms_small.png\" alt=\"\" class=\"wp-image-48189\"\/><\/figure><\/div>\n\n\n\n<p> 3 fois 2 de 30 secondes<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pompes : pecs &amp; triceps renforcement<\/li><\/ul>\n\n\n\n<p>Placer les mains serr\u00e9es sur le ballon, bras tendus. Ensuite, descendre en serrant les coudes pr\u00e8s du buste. Remonter en poussant sur les bras. Le corps reste constamment sur une m\u00eame ligne.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"209\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/06551105-Push-up-on-stability-ball_Chest_small.png\" alt=\"\" class=\"wp-image-48190\"\/><\/figure><\/div>\n\n\n\n<p> 4 s\u00e9ries de 15 reps<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Crunch : abdominaux renforcement<\/li><\/ul>\n\n\n\n<p>Le bas du dos est pos\u00e9 sur le ballon, les bras sont tendus \u00e0 la verticale. Ensuite, remonter les \u00e9paules par la force des abdominaux en appui sur le haut des fesses.             <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"294\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/02721105-Crunch-on-stability-ball-arms-straight_waist_small.png\" alt=\"\" class=\"wp-image-48191\"\/><\/figure><\/div>\n\n\n\n<p> 4 s\u00e9ries de 15 reps<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Extension lombaire : lombaires &amp; fessiers renforcement<\/li><\/ul>\n\n\n\n<p>Placer le ventre sur le ballon avec les mains dans la nuque. Les pieds sont \u00e9cart\u00e9s pour plus de stabilit\u00e9. Remonter en contractant les fessiers et les lombaires de mani\u00e8re \u00e0 aligner le buste et les jambes.             <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"202\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/28211105-Exercise-Ball-Back-Extension-With-Hands-Behind-Head-female_Back_small.png\" alt=\"\" class=\"wp-image-48192\"\/><\/figure><\/div>\n\n\n\n<p> 4 s\u00e9ries de 15 reps <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Twist : abdominaux &amp; obliques renforcement<\/li><\/ul>\n\n\n\n<p>Le bas du dos est pos\u00e9 sur le ballon, les bras sont tendus \u00e0 la verticale. Les pieds sont \u00e9cart\u00e9s pour une parfaite stabilit\u00e9. Ensuite, r\u00e9aliser une rotation du buste gauche et droite avec les bras tendus.         <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"278\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/06861105-Russian-Twist-on-stability-ball-arms-straight_waist_small.png\" alt=\"\" class=\"wp-image-48193\"\/><\/figure><\/div>\n\n\n\n<p> 3 s\u00e9ries de 20 reps<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Extension dorsaux &amp; obliques : \u00e9tirement<\/li><\/ul>\n\n\n\n<p>Plac\u00e9 de c\u00f4t\u00e9 avec le ballon sous l\u2019aisselle. Le bras oppos\u00e9 est tendu le long du corps et remonte en extension le long de la t\u00eate.  <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"133\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/13421105-Exercise-Ball-Lying-Side-Lat-Stretch_Back_small.png\" alt=\"\" class=\"wp-image-48194\"\/><\/figure><\/div>\n\n\n\n<p> 3 fois 2 de 30 secondes<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pull down : dorsaux &amp; abdominaux renforcement<\/li><\/ul>\n\n\n\n<p>A genoux, placer les avant-bras sur le ballon. Ensuite, faire avancer le ballon en appui sur les genoux et les avant-bras. Le corps est sur une m\u00eame ligne des genoux aux mains. Puis revenir en position initiale. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"162\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/13391105-Exercise-Ball-Lat-Stretch_Back_small.png\" alt=\"\" class=\"wp-image-48196\"\/><\/figure><\/div>\n\n\n\n<p> 4 s\u00e9ries de 15 reps<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Leg lift: ischios-jambiers &amp; fessiers renforcement<\/li><\/ul>\n\n\n\n<p>L\u2019avant du bassin pos\u00e9 sur le ballon, les mains sont au sol et stabilisent le corps. Ensuite, relever les jambes vers le haut en contractant les muscles fessiers et ischios-jambiers. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"118\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/06751105-Reverse-Hyper-extension-on-stability-ball_Thighs_small.png\" alt=\"\" class=\"wp-image-48198\"\/><\/figure><\/div>\n\n\n\n<p> 4 s\u00e9ries de 15 reps<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Lying down : dorsaux &amp; fessiers &amp; ischios-jambiers \u00e9tirement<\/li><\/ul>\n\n\n\n<p>L\u2019avant du bassin est pos\u00e9 sur le ballon. Les bras tendus au-dessus de la t\u00eate les mains sont au sol. Rel\u00e2cher les muscles du dos, des fessiers et des cuisses en expirant. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"107\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/13411105-Exercise-Ball-Lower-Back-Stretch-Pyramid_Back_small.png\" alt=\"\" class=\"wp-image-48195\"\/><\/figure><\/div>\n\n\n\n<p> 4 fois 30 secondes    <\/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\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<p>Les <strong>exercices r\u00e9alis\u00e9s \u00e0 l\u2019aide du gym ball<\/strong> sollicitent beaucoup les muscles profonds de la <strong>ceinture abdominale<\/strong>. Tous les mouvements mettent \u00e0 contribution les <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/abdos\/\">abdos, petits et grands-obliques<\/a><\/strong> qui garantissent une bonne stabilit\u00e9 du buste. Au d\u00e9but, r\u00e9alisez les exercices tr\u00e8s lentement de mani\u00e8re \u00e0 conserver une bonne position en lien avec le ballon.  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ce programme vise \u00e0 travailler le renforcement musculaire mais aussi l&rsquo;\u00e9quilibre et la souplesse. Le travail au ballon de Fitness am\u00e9liore la proprioception qui est une qualit\u00e9 indispensable \u00e0 toutes les pratiques sportives. \u00c9quilibre et gestion du corps dans l\u2019espace sont potentialis\u00e9s. En alternant le renforcement musculaire et les \u00e9tirements, vous am\u00e9liorez votre force et [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":48388,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2151],"tags":[2304,488,2315,251,2303],"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 renforcement avec ballon de fitness<\/title>\n<meta name=\"description\" content=\"Ce programme vise \u00e0 travailler le renforcement musculaire mais aussi l&#039;\u00e9quilibre et la souplesse. 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