{"id":5162,"date":"2014-09-08T17:16:46","date_gmt":"2014-09-08T17:16:46","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=5162"},"modified":"2020-04-30T14:48:23","modified_gmt":"2020-04-30T12:48:23","slug":"entrainement-domicile","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/entrainement-domicile\/","title":{"rendered":"S\u2019entrainer \u00e0 la maison une fausse bonne id\u00e9e ?"},"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\/03\/entrainement-domicile.jpg\" alt=\"\" class=\"wp-image-45287\"\/><\/figure>\n\n\n\n<p><strong>Vous avez pris de bonnes r\u00e9solutions pour vous inscrire \u00e0 la salle mais n\u2019avez pas les moyens ? Ou vous n\u2019avez vraiment pas envie de faire la queue devant les machines apr\u00e8s les embouteillages du soir ? Pas de souci, il y a un grand nombre d\u2019<\/strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/\"><b><strong>exercices que vous pouvez faire chez vous <\/strong><\/b><\/a><strong>sans \u00e9quipement ou simplement avec un \u00e9quipement de base comme par exemple <\/strong><b><strong>quelques barres et halt\u00e8res<\/strong><\/b><strong>. Inutile d\u2019investir dans un mat\u00e9riel tr\u00e8s sophistiqu\u00e9 ou de multiplier les appareils que vous n\u2019utiliserez pas. Mieux vaut acheter <\/strong><b><strong><a href=\"\/508-materiel-musculation\">l\u2019\u00e9quipement dont vous avez besoin<\/a>.<\/strong><\/b><strong><br>Par contre si vous voulez vraiment progresser en force, vous devrez passer par la salle de sport car il est difficile d\u2019avoir chez soi une cage \u00e0 squat et une barre avec disques, et de s\u2019entrainer en toute s\u00e9curit\u00e9 sans un minimum de place et d\u2019investissement. <\/strong> <b><br> <\/b><\/p>\n\n\n\n<p>Voici quelques exercices pour un entrainement maison efficace.<\/p>\n\n\n<h2 class=\"has-number\">Sp\u00e9cial pecs &amp; haut du corps <\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Pompes ( 10-15 reps)<\/li><li>Tractions (avec une barre adapt\u00e9e \u00e0 l\u2019encadrement d\u2019une porte) autant de r\u00e9p\u00e9titions que possible.<\/li><li>Planche (60 secondes)<\/li><li>Renegade &#8211; Row ( 10 r\u00e9p\u00e9titions ), en position de pompes en appui sur les pointes de pieds avec un halt\u00e8re dans chaque main. Tirez le coude vers l\u2019arri\u00e8re en gardant l\u2019autre bras appuy\u00e9 sur l\u2019halt\u00e8re, tout est question d\u2019\u00e9quilibre et de gainage.. R\u00e9p\u00e9ter 5 fois <\/li><\/ul>\n\n\n<h2 class=\"has-number\">Entrainement Fullbody<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Fentes avec halt\u00e8re Lunge<\/li><li>Pompes 3 s\u00e9ries , 8-12 reps chacun , 90 secondes entre supersets<\/li><li>Soulev\u00e9 de terre roumain<\/li><li>Ab-Wheel 3 sets , 6-8 reps chacun , 90 secondes entre supersets<\/li><li>Curl avec halt\u00e8re<\/li><li>D\u00e9velopp\u00e9 \u00c9paule avec halt\u00e8re 3 sets , 12-15 reps chacune, 2 minutes entre supersets<\/li><li>Planche<\/li><li>Dips ( peut \u00eatre fait sur une chaise ) 3 s\u00e9ries autant de reps que possible ( tenir plus de 60 secondes pour la planche), repos 90 secondes entre supersets.<\/li><\/ul>\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>Pour le travail cibl\u00e9 des abdos<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n<h2 class=\"has-number\">Entra\u00eenement cardio<\/h2>\n\n\n\n<p> Effectuer tous les <b>exercices cardio<\/b> \u00e0 la suite puis , repos 2 minutes, puis r\u00e9p\u00e9ter 5 fois .<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Saut \u00e0 la corde (60 secondes)<\/li><li>Burpee ( 10 r\u00e9p\u00e9titions )<\/li><li>Encha\u00eenement Curl avec Halt\u00e8res &#8211; d\u00e9velopp\u00e9 avec halt\u00e8res ( 15 r\u00e9p\u00e9titions )<\/li><li>Pas de l\u2019ours (Ours Crawl) (60 secondes) avant\/ arri\u00e8re<\/li><\/ul>\n\n\n<h2 class=\"has-number\">Quel est le mat\u00e9riel recommand\u00e9 ?<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li> Pour le cardio : une<a href=\"\/47-cordes-a-sauter\"><b> corde \u00e0 sauter <\/b><\/a>et , \u00e9ventuellement, des kettlebells suffisent.<\/li><li>Pour le full body : <b>des halt\u00e8res et un banc<\/b> permettent d\u2019effectuer la plupart des exercices de musculation sans trop d\u2019encombrement.<\/li><li>Pour l&rsquo;entrainement sans mat\u00e9riel : c\u2019est l\u2019id\u00e9al car vous vous entrainez au poids de corps, mais tr\u00e8s vite si vous voulez progresser en gainage, ou entrainer s\u00e9par\u00e9ment bras et jambes, il faut ajouter de la r\u00e9sistance, l\u2019id\u00e9al est un <a href=\"\/63-accessoires-musculation\"><b>kit portable Human trainer<\/b><\/a>, pas trop cher ni trop encombrant.<\/li><\/ul>\n\n\n\n<p><span style=\"font-size: x-small;\">Source :men&rsquo;sfitness, Photo istockphoto.com\/vladimirFloyd<\/span>\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous avez pris de bonnes r\u00e9solutions pour vous inscrire \u00e0 la salle mais n\u2019avez pas les moyens ? Ou vous n\u2019avez vraiment pas envie de faire la queue devant les machines apr\u00e8s les embouteillages du soir ? Pas de souci, il y a un grand nombre d\u2019exercices que vous pouvez faire chez vous sans \u00e9quipement [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":45287,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[591,437,43,87,496,297,56],"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>Conseils entrainement maison<\/title>\n<meta name=\"description\" content=\"Les diff\u00e9rents \u00e9quipements pour l&#039;entrainement, et notamment le petit mat\u00e9riel qui permet de s&#039;entrainer efficacement \u00e0 domicile\" \/>\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\/entrainement-domicile\/\" \/>\n<meta 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