{"id":4477,"date":"2013-07-03T11:32:04","date_gmt":"2013-07-03T15:32:04","guid":{"rendered":"http:\/\/www.jemeprendsenmain.ca\/?p=4477"},"modified":"2022-03-11T09:49:12","modified_gmt":"2022-03-11T14:49:12","slug":"programme-dexercices-pour-femmes-enceintes","status":"publish","type":"post","link":"https:\/\/cms.nautilusplus.com\/fr\/programme-dexercices-pour-femmes-enceintes\/","title":{"rendered":"Programme d\u2019exercices pour femmes enceintes"},"content":{"rendered":"<p>Apr\u00e8s plusieurs demandes voici enfin des exercices d\u00e9di\u00e9s aux femmes enceintes qui souhaitent maintenir la forme tout en s\u2019entra\u00eenant de fa\u00e7on s\u00e9curitaire. Dans cette optique, il serait pr\u00e9f\u00e9rable de les faire <strong>en position assise ou de vous assurer d\u2019\u00eatre stable pendant leur ex\u00e9cution<\/strong> afin d\u2019\u00e9viter une chute.<\/p>\n<p>Je vous propose quelques exercices de tonification musculaire. <strong>Souvenez-vous que lorsqu\u2019on est enceinte, l\u2019objectif d\u2019entra\u00eenement doit \u00eatre de maintenir ses acquis ou de d\u00e9velopper l\u00e9g\u00e8rement sa force plut\u00f4t que d\u2019augmenter sa puissance, sa force ou sa vitesse de fa\u00e7on drastique.<\/strong> Votre bon jugement lors de l\u2019ex\u00e9cution de chacun des mouvements vous servira de guide. La pesanteur des poids devrait varier entre 3 lb et 10 lb selon les exercices et selon votre condition physique actuelle.<strong> L\u2019important est de maintenir une respiration fluide et d\u2019\u00e9viter de la bloquer.<\/strong> La majorit\u00e9 des exercices peuvent se faire jusqu\u2019\u00e0 la toute fin de votre grossesse sans souci. Bien \u00e9videmment, assurez-vous d\u2019avoir l\u2019accord de votre m\u00e9decin ou sage-femme avant de commencer un programme d\u2019exercices.<\/p>\n<p><strong>Visez 12 r\u00e9p\u00e9titions de chacun des exercices et assurez-vous de prendre le temps de repos n\u00e9cessaire pour redescendre vos fr\u00e9quences cardiaques et vous hydrater avant de passer au prochain exercice.<\/strong> Effectuez un \u00e9chauffement dynamique entre 3 et 5 minutes avant de commencer\u2026 comme une marche sur place avec les genoux hauts.<\/p>\n<p><strong>Fentes :<\/strong><\/p>\n<p><a href=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte002.jpg\"><img decoding=\"async\" loading=\"lazy\" style=\"border-width: 0px;\" title=\"Photo-exercice-femme-enceinte-002\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte002_thumb.jpg\" alt=\"Photo-exercice-femme-enceinte-002\" width=\"175\" height=\"244\" border=\"0\"><\/a> <a href=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte004.jpg\"><img decoding=\"async\" loading=\"lazy\" style=\"border-width: 0px;\" title=\"Photo-exercice-femme-enceinte-004\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte004_thumb.jpg\" alt=\"Photo-exercice-femme-enceinte-004\" width=\"184\" height=\"244\" border=\"0\"><\/a><\/p>\n<p><strong>\u00c9l\u00e9vations du bassin :<\/strong><\/p>\n<p><a href=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte033.jpg\"><img decoding=\"async\" loading=\"lazy\" style=\"border-width: 0px;\" title=\"Photo-exercice-femme-enceinte-033\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte033_thumb.jpg\" alt=\"Photo-exercice-femme-enceinte-033\" width=\"244\" height=\"167\" border=\"0\"><\/a> <a href=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte036.jpg\"><img decoding=\"async\" loading=\"lazy\" style=\"border-width: 0px;\" title=\"Photo-exercice-femme-enceinte-036\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte036_thumb.jpg\" alt=\"Photo-exercice-femme-enceinte-036\" width=\"244\" height=\"164\" border=\"0\"><\/a><\/p>\n<p><strong>\u00c9l\u00e9vations lat\u00e9rales :<\/strong><\/p>\n<p><a href=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte010.jpg\"><img decoding=\"async\" loading=\"lazy\" style=\"border-width: 0px;\" title=\"Photo-exercice-femme-enceinte-010\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte010_thumb.jpg\" alt=\"Photo-exercice-femme-enceinte-010\" width=\"146\" height=\"244\" border=\"0\"><\/a> <a href=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte011.jpg\"><img decoding=\"async\" loading=\"lazy\" style=\"border-width: 0px;\" title=\"Photo-exercice-femme-enceinte-011\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte011_thumb.jpg\" alt=\"Photo-exercice-femme-enceinte-011\" width=\"207\" height=\"244\" border=\"0\"><\/a><\/p>\n<p><strong>Flexion des bras :<\/strong><\/p>\n<p><a href=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte014.jpg\"><img decoding=\"async\" loading=\"lazy\" style=\"border-width: 0px;\" title=\"Photo-exercice-femme-enceinte-014\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte014_thumb.jpg\" alt=\"Photo-exercice-femme-enceinte-014\" width=\"146\" height=\"244\" border=\"0\"><\/a> <a href=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte016.jpg\"><img decoding=\"async\" loading=\"lazy\" style=\"border-width: 0px;\" title=\"Photo-exercice-femme-enceinte-016\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte016_thumb.jpg\" alt=\"Photo-exercice-femme-enceinte-016\" width=\"146\" height=\"244\" border=\"0\"><\/a><\/p>\n<p><strong>Extension des bras :<\/strong><\/p>\n<p><a href=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte018.jpg\"><img decoding=\"async\" loading=\"lazy\" style=\"border-width: 0px;\" title=\"Photo-exercice-femme-enceinte-018\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte018_thumb.jpg\" alt=\"Photo-exercice-femme-enceinte-018\" width=\"164\" height=\"244\" border=\"0\"><\/a> <a href=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte021.jpg\"><img decoding=\"async\" loading=\"lazy\" style=\"border-width: 0px;\" title=\"Photo-exercice-femme-enceinte-021\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2013\/07\/Photoexercicefemmeenceinte021_thumb.jpg\" alt=\"Photo-exercice-femme-enceinte-021\" width=\"147\" height=\"244\" border=\"0\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Par Karine Larose<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Apr\u00e8s plusieurs demandes voici enfin des exercices d\u00e9di\u00e9s aux femmes enceintes qui souhaitent maintenir la forme tout en s\u2019entra\u00eenant de fa\u00e7on s\u00e9curitaire. Dans cette optique, il serait pr\u00e9f\u00e9rable de les faire en position assise ou de vous assurer d\u2019\u00eatre stable pendant leur ex\u00e9cution afin d\u2019\u00e9viter une chute. Je vous propose quelques exercices de tonification musculaire. [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":16719,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1265,5675],"tags":[1901,1962,1964,1965,1738,1968],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\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:\/\/cms.nautilusplus.com\/fr\/programme-dexercices-pour-femmes-enceintes\/\" \/>\r\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Programme d\u2019exercices pour femmes enceintes - Nautilus Plus\" \/>\r\n<meta property=\"og:description\" content=\"Apr\u00e8s plusieurs demandes voici enfin des exercices d\u00e9di\u00e9s aux femmes enceintes qui souhaitent maintenir la forme tout en s\u2019entra\u00eenant de fa\u00e7on s\u00e9curitaire. Dans cette optique, il serait pr\u00e9f\u00e9rable de les faire en position assise ou de vous assurer d\u2019\u00eatre stable pendant leur ex\u00e9cution afin d\u2019\u00e9viter une chute. Je vous propose quelques exercices de tonification musculaire. 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