{"id":24926,"date":"2017-05-16T15:48:53","date_gmt":"2017-05-16T19:48:53","guid":{"rendered":"https:\/\/www.nautilusplus.com\/fr\/?p=24926"},"modified":"2024-10-21T17:24:32","modified_gmt":"2024-10-21T21:24:32","slug":"entrainement-en-circuit-efficace","status":"publish","type":"post","link":"https:\/\/cms.nautilusplus.com\/fr\/entrainement-en-circuit-efficace\/","title":{"rendered":"Entra\u00eenement en circuit efficace"},"content":{"rendered":"\n<p>Voici un entra\u00eenement en circuit efficace qui combine des exercices de musculation \u00e0 des exercices cardiovasculaires. De plus, cet entra\u00eenement peut \u00eatre effectu\u00e9 \u00e0 la maison ou au gym.<\/p>\n\n\n\n<p>Alors, enfilez vos souliers de course, pr\u00e9parez votre tapis et vos poids, c\u2019est parti pour un entra\u00eenement&nbsp;en temps r\u00e9el!<\/p>\n\n\n\n<p><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/gsNdzUL_1Sc\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/p><\/iframe><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Pour un entra\u00eenement complet, r\u00e9alisez le circuit de 3 \u00e0 4 fois. <\/p>\n\n\n\n<h4>1. \u00c9chauffement : <\/h4>\n\n\n\n<ul>\n<li>Marcher sur place <strong>(30 secondes)<\/strong><\/li>\n\n\n\n<li>Talons aux fesses <strong>(30 secondes)<\/strong><\/li>\n\n\n\n<li>Marche avec les genoux hauts <strong>(30 secondes) <\/strong><\/li>\n\n\n\n<li>Marche sur place <strong>(30 secondes)<\/strong> <\/li>\n\n\n\n<li>Jumping jack <strong>(30 secondes)<\/strong><\/li>\n\n\n\n<li>Pas lat\u00e9raux <strong>(30 secondes) <\/strong><\/li>\n<\/ul>\n\n\n\n<h4>2. Musculation <\/h4>\n\n\n\n<ul>\n<li><em>Mountain climber<\/em> <strong>(30 r\u00e9p\u00e9titions)<\/strong><\/li>\n\n\n\n<li><em>Push-up<\/em> <strong>(10 r\u00e9p\u00e9titions)<\/strong> <\/li>\n\n\n\n<li><em>Bend over row<\/em> <strong>(10 r\u00e9p\u00e9titions)<\/strong> <\/li>\n\n\n\n<li>Soulev\u00e9 de terre <strong>(10 r\u00e9p\u00e9titions)<\/strong> <\/li>\n\n\n\n<li>Traction verticale des bras avec poids <strong>(10 r\u00e9p\u00e9titions)<\/strong><\/li>\n\n\n\n<li>Extention verticale des bras avec poids <strong>(10 r\u00e9p\u00e9titions) <\/strong><\/li>\n\n\n\n<li>Squat avec poids <strong>(15 r\u00e9p\u00e9titions) <\/strong><\/li>\n\n\n\n<li>Fentes altern\u00e9es <strong>(8 r\u00e9p\u00e9titions \/ jambe)<\/strong> <\/li>\n\n\n\n<li><em>Push-up<\/em> dynamiques <strong>(10 r\u00e9p\u00e9titions)<\/strong> <\/li>\n<\/ul>\n\n\n\n<h4>3. Cardio <\/h4>\n\n\n\n<ul>\n<li>Corde \u00e0 sauter <strong>(30 secondes) <\/strong><\/li>\n\n\n\n<li>Talons fesses dynamique <strong>(30 secondes)<\/strong> <\/li>\n\n\n\n<li>Genoux hauts dynamique <strong>(30 secondes)<\/strong><\/li>\n\n\n\n<li>Corde \u00e0 sauter <strong>(30 secondes) <\/strong><\/li>\n\n\n\n<li><em>Jumping jack<\/em> <strong>(30 secondes)<\/strong> <\/li>\n\n\n\n<li>Sauts lat\u00e9raux <strong>(30 secondes)<\/strong> <\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>Un entrainement en circuit efficace ! <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Voici d&rsquo;autres id\u00e9es d&rsquo;exercices simples et efficaces \u00e0 effectuer \u00e0 la maison ou \u00e0 la salle de sport :  <\/p>\n\n\n\n<p><a href=\"\/4-supersries-payantes-pour-le-haut-du-corps\/\"><em>4 supers\u00e9ries payantes pour le haut du corps <\/em><\/a><\/p>\n\n\n\n<p><em><a href=\"\/fesses-et-cuisses-denfer\/\">Fesses et cuisses d&rsquo;enfer<\/a><\/em><\/p>\n\n\n\n<p><\/p>\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","protected":false},"excerpt":{"rendered":"<p>Voici un entra\u00eenement en circuit efficace qui combine des exercices de musculation \u00e0 des exercices cardiovasculaires. De plus, cet entra\u00eenement peut \u00eatre effectu\u00e9 \u00e0 la maison ou au gym. Alors, enfilez vos souliers de course, pr\u00e9parez votre tapis et vos poids, c\u2019est parti pour un entra\u00eenement&nbsp;en temps r\u00e9el! Pour un entra\u00eenement complet, r\u00e9alisez le circuit [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":24927,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1265,1266],"tags":[2051,2182,1672,1965,2982,713],"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=\"Vincent vous propose un entra\u00eenement en circuit efficace qui combine des exercices de musculation et des exercices cardiovasculaires.\" \/>\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\/entrainement-en-circuit-efficace\/\" \/>\r\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" 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