{"id":24552,"date":"2017-02-27T12:00:28","date_gmt":"2017-02-27T17:00:28","guid":{"rendered":"https:\/\/www.nautilusplus.com\/fr\/?p=24552"},"modified":"2024-10-21T17:16:08","modified_gmt":"2024-10-21T21:16:08","slug":"programme-dexercice-complet-sur-ballon","status":"publish","type":"post","link":"https:\/\/cms.nautilusplus.com\/fr\/programme-dexercice-complet-sur-ballon\/","title":{"rendered":"Programme d&rsquo;exercice complet sur ballon"},"content":{"rendered":"\n<div class=\"is-layout-flow wp-block-group\"><div class=\"wp-block-group__inner-container\">\n<p>Vous voulez maximiser votre temps tout en compl\u00e9tant un entra\u00eenement tonifiant? Ne cherchez pas plus loin! Karine Larose vous fait d\u00e9couvrir un programme d&rsquo;exercices complet sur ballon! <\/p>\n\n\n\n<p>Voici l&rsquo;entra\u00eenement parfait pour travailler toutes les parties de votre corps, en un peu de temps. En fait, que ce soit \u00e0 la salle de sport ou \u00e0 la maison, vous n&rsquo;avez qu&rsquo;\u00e0 vous munir d&rsquo;un ballon d&rsquo;entra\u00eenement pour compl\u00e9ter ces exercices. <\/p>\n\n\n\n<p>Gr\u00e2ce \u00e0 dix exercices sp\u00e9cifiques, vous allez optimiser votre puissance et votre force musculaires, tout en renforcant votre \u00e9quilibre et votre stabilit\u00e9. Que des bienfaits !!<\/p>\n\n\n\n<p>Pour maximiser ce programme d&rsquo;exercices, encha\u00eenez les 10 exercices sous forme de circuit. Puis, r\u00e9p\u00e9tez la s\u00e9quence pour un total de 2 \u00e0 3 s\u00e9ries. Et pour obtenir des r\u00e9sultats, r\u00e9p\u00e9tez 3 \u00e0 4 s\u00e9ances par semaine. <\/p>\n\n\n\n<p>Attrapez votre ballon d&rsquo;exercice, et c&rsquo;est parti pour un entra\u00eenement !<\/p>\n\n\n<p><iframe loading=\"lazy\" title=\"Programme d&#039;exercice complet sur Ballon d&#039;exercice\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/FSX-oCFPIEE?feature=oembed&#038;enablejsapi=1&#038;origin=https:\/\/cms.nautilusplus.com\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n\n\n\n<h4>Programme d&rsquo;exercices complet sur ballon :<\/h4>\n<\/div><\/div>\n\n\n\n<ol>\n<li><em>Fly<\/em> <strong>(15 r\u00e9p\u00e9titions)<\/strong> <\/li>\n\n\n\n<li><em>Reverse fly<\/em> <strong>(15 r\u00e9p\u00e9titions)<\/strong><\/li>\n\n\n\n<li><em>Crunch<\/em> <strong>(15 r\u00e9p\u00e9titions) <\/strong><\/li>\n\n\n\n<li>Hyper extension dorsale <strong>(15 r\u00e9p\u00e9titions)<\/strong> <\/li>\n\n\n\n<li>Pompes (<em>push-up<\/em>) <strong>(15 r\u00e9p\u00e9titions) <\/strong><\/li>\n\n\n\n<li>Squat au mur avec poids <strong>(15 r\u00e9p\u00e9titions) <\/strong><\/li>\n\n\n\n<li>Combinaison \u00e9paules en 4 temps <strong>(15 r\u00e9p\u00e9titions) <\/strong><\/li>\n\n\n\n<li>Pont + traction de la jambe <strong>(8 r\u00e9p\u00e9titions par c\u00f4t\u00e9)<\/strong> <\/li>\n\n\n\n<li>Fente avant avec poids <strong>(15r\u00e9p\u00e9titions par c\u00f4t\u00e9)<\/strong> <\/li>\n\n\n\n<li>Traction des jambes en planche <strong>(15 r\u00e9p\u00e9titions) <\/strong><\/li>\n<\/ol>\n\n\n\n<h4>Muscles engag\u00e9s <\/h4>\n\n\n\n<p>Ce programme d&rsquo;exercices complet sur ballon permet de cibler plusieurs parties du corps, dans le m\u00eame entra\u00eenement : <\/p>\n\n\n\n<ul>\n<li>Pectoraux,<\/li>\n\n\n\n<li>Abdominaux, <\/li>\n\n\n\n<li>Lombaires, <\/li>\n\n\n\n<li>Triceps,<\/li>\n\n\n\n<li>Jambes,<\/li>\n\n\n\n<li>\u00c9paules,<\/li>\n\n\n\n<li>Ischio-jambiers et fessiers,<\/li>\n\n\n\n<li>Cuisses,<\/li>\n\n\n\n<li>Tronc.<\/li>\n<\/ul>\n\n\n\n<p>Voici d&rsquo;autres exercices simples et efficaces \u00e0 effectuer \u00e0 la maison ou \u00e0 la salle de sport :<\/p>\n\n\n\n<ul>\n<li><a href=\"\/entrainement-en-circuit-efficace\/\"><em>Entra\u00eenement en circuit efficace<\/em><\/a><\/li>\n\n\n\n<li><a href=\"\/ventre-plat-un-entrainement-cardio-abdos\/\">Ventre plat: un entra\u00eenement cardio-abdos <\/a><\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.nautilusplus.com\/f\/trouver-mon-nautilus\/\">Votre succursale Nautilus Plus la plus pr\u00e8s!<\/a><\/p>\n\n\n\n<p>Karine Larose, M.Sc.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous voulez maximiser votre temps tout en compl\u00e9tant un entra\u00eenement tonifiant? Ne cherchez pas plus loin! Karine Larose vous fait d\u00e9couvrir un programme d&rsquo;exercices complet sur ballon! Voici l&rsquo;entra\u00eenement parfait pour travailler toutes les parties de votre corps, en un peu de temps. En fait, que ce soit \u00e0 la salle de sport ou \u00e0 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":24556,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1265,5675],"tags":[4530,4892,4851,218,4771,4893,2982,4895,3022,219,4896,4894,61],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<meta name=\"description\" content=\"Maximiser votre temps tout en compl\u00e9tant un entra\u00eenement tonifiant, Karine vous fait d\u00e9couvrir un programme d&#039;exercice complet sur ballon!\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.nautilusplus.com\/fr\/programme-dexercice-complet-sur-ballon\/\" \/>\r\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\r\n<meta property=\"og:type\" content=\"article\" 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