{"id":7082,"date":"2012-09-10T14:03:37","date_gmt":"2012-09-10T18:03:37","guid":{"rendered":"http:\/\/www.jemeprendsenmain.ca\/?p=2503"},"modified":"2021-09-14T14:36:02","modified_gmt":"2021-09-14T18:36:02","slug":"fesses-de-fer","status":"publish","type":"post","link":"https:\/\/cms.nautilusplus.com\/fr\/fesses-de-fer\/","title":{"rendered":"Fesses de Fer"},"content":{"rendered":"\n<p>Ce titre vous allume? Moi aussi! Voici trois exercices cl\u00e9s pour obtenir de belles fesses toniques. Cependant, pour des r\u00e9sultats rapides et visibles, utilisez des charges suffisamment lourdes. Trop souvent, la pesanteur des poids choisis (surtout par les femmes) ne suffit pas pour g\u00e9n\u00e9rer les r\u00e9sultats escompt\u00e9s. Alors souvenez-vous que les derni\u00e8res r\u00e9p\u00e9titions, dans ce cas-ci entre la 10<sup>\u00e8me<\/sup> et la 12<sup>\u00e8me<\/sup> r\u00e9p\u00e9tition, doivent se compl\u00e9ter difficilement. Les charges peuvent \u00eatre diff\u00e9rentes selon les exercices. Donnez-vous la chance d\u2019exp\u00e9rimenter lors des premi\u00e8res s\u00e9ances afin de trouver LA bonne charge, mais assurez-vous d\u2019hausser les poids lorsque les exercices deviennent plus facile \u00e0 compl\u00e9ter!<\/p>\n\n\n\n<p><strong><span style=\"color: #3366ff;\">Exercice 1 : Fentes explosives<\/span><br><\/strong><strong>Principales r\u00e9gions sollicit\u00e9es<\/strong> : Jambes et fessiers<br><strong>Accessoire <\/strong>: Une paire de poids<br><strong>Combien en faire<\/strong> : Effectuer 2 \u00e0 3 s\u00e9ries de 10 \u00e0 12 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9. Laisser 60 \u00e0 90 secondes de repos entre les s\u00e9ries.<br><strong>Ex\u00e9cution<\/strong> : Debout avec les poids dans les mains, effectuer une fente avant (A). Pousser sur le pied avant pour revenir en position initiale (B). R\u00e9p\u00e9ter avec la m\u00eame jambe.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/blogue\/fesses-de-fer\/fentes_explosives\/\" rel=\"attachment wp-att-2505\"><img decoding=\"async\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2012\/09\/fentes_explosives.jpg\" alt=\"\" class=\"wp-image-2505\"\/><\/a><\/figure>\n\n\n\n<p><strong><span style=\"color: #3366ff;\">Exercice 2 : Sumo squat<\/span><br><\/strong><strong>Principales r\u00e9gions sollicit\u00e9es<\/strong> : Jambes et fessiers<br><strong>Accessoire <\/strong>: Barre<br><strong>Combien en faire<\/strong> : Effectuer 2 \u00e0 3 s\u00e9ries de 10 \u00e0 12 r\u00e9p\u00e9titions. Laisser 60 \u00e0 90 secondes de repos entre les s\u00e9ries.<br><strong>Ex\u00e9cution<\/strong> : Debout avec la barre en appui sur le haut du dos, les jambes \u00e0 l\u2019\u00e9cart et les pieds tourn\u00e9s vers l\u2019ext\u00e9rieur (A). Effectuer une flexion aux genoux en prenant soin d\u2019aller porter les fessiers vers l\u2019arri\u00e8re sans que les genoux ne passent les orteils avant (B). Revenir en position initiale. R\u00e9p\u00e9ter.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/blogue\/fesses-de-fer\/sumo_squat\/\" rel=\"attachment wp-att-2506\"><img decoding=\"async\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2012\/09\/sumo_squat.jpg\" alt=\"\" class=\"wp-image-2506\"\/><\/a><\/figure>\n\n\n\n<p><strong><span style=\"color: #3366ff;\">Exercice 3 : Mont\u00e9e sur plateforme (<em>Step-up<\/em>)<\/span><br><\/strong><strong>Principales r\u00e9gions sollicit\u00e9es<\/strong> : Jambes et fessiers<br><strong>Accessoire <\/strong>: Une paire de poids<br><strong>Combien en faire<\/strong> : Effectuer 2 \u00e0 3 s\u00e9ries de 10 \u00e0 12 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9. Laisser 60 \u00e0 90 secondes de repos entre les s\u00e9ries.<br><strong>Ex\u00e9cution<\/strong> : Debout avec les poids dans les mains, un pied sur un banc (A). Effectuer une mont\u00e9e, puis une extension de la jambe de support en maintenant l\u2019\u00e9quilibre (B). Red\u00e9poser le pied au sol en fl\u00e9chissant tranquillement la jambe de support. R\u00e9p\u00e9ter avec la m\u00eame jambe avant de changer de c\u00f4t\u00e9.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.nautilusplus.com\/fr\/blogue\/fesses-de-fer\/step_up\/\" rel=\"attachment wp-att-2507\"><img decoding=\"async\" src=\"http:\/\/www.nautilusplus.com\/content\/uploads\/2012\/09\/step_up.jpg\" alt=\"\" class=\"wp-image-2507\"\/><\/a><\/figure>\n\n\n\n<p><br>Photos : Mathieu St-Ours<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ce titre vous allume? Moi aussi! Voici trois exercices cl\u00e9s pour obtenir de belles fesses toniques. Cependant, pour des r\u00e9sultats rapides et visibles, utilisez des charges suffisamment lourdes. Trop souvent, la pesanteur des poids choisis (surtout par les femmes) ne suffit pas pour g\u00e9n\u00e9rer les r\u00e9sultats escompt\u00e9s. Alors souvenez-vous que les derni\u00e8res r\u00e9p\u00e9titions, dans ce [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":2508,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1265,1266,5184,5674],"tags":[1672,2291],"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=\"3 exercices cl\u00e9s pour obtenir des fesses de fer. 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