{"id":11229,"date":"2021-03-19T16:52:10","date_gmt":"2021-03-19T15:52:10","guid":{"rendered":"https:\/\/blog.abanoverdi.com\/esercizio-per-gli-arti-inferiori\/"},"modified":"2021-04-06T17:05:17","modified_gmt":"2021-04-06T15:05:17","slug":"un-exercice-pour-les-membres-inferieurs-pour-rester-en-forme","status":"publish","type":"post","link":"https:\/\/blog.abanoverdi.com\/fr\/un-exercice-pour-les-membres-inferieurs-pour-rester-en-forme\/","title":{"rendered":"Un exercice pour les membres inf\u00e9rieurs pour rester en forme"},"content":{"rendered":"

[vc_row el_id=\u00a0\u00bbblog\u00a0\u00bb][vc_column][vc_column_text]Apr\u00e8s des mois de mouvements r\u00e9duits au strict minimum, de salles de sport et de piscines ferm\u00e9es, de sports interdits et tout au plus de quelques courtes promenades, il nous faudra r\u00e9activer les muscles de nos jambes et les renforcer<\/strong>, mais en m\u00eame temps acqu\u00e9rir de nouvelles habilet\u00e9s posturales<\/strong> pour continuer \u00e0 r\u00e9aliser au mieux, et sans blessures, les activit\u00e9s de \u00ab soulever des poids \u00bb que nous faisons normalement \u00e0 la maison lorsque nous prenons dans nos bras notre enfant ou notre petit-enfant ou, par exemple, au supermarch\u00e9, pour soulever les sacs des courses.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=\u00a0\u00bbblog\u00a0\u00bb][vc_column][vc_column_text]<\/p>\n

L’exercice que je vous d\u00e9cris ce mois-ci nous aide \u00e0 atteindre les objectifs suivants :<\/h2>\n
    \n
  • Renforcement des jambes<\/li>\n
  • Attitude posturale correcte<\/li>\n<\/ul>\n

    Je vous pr\u00e9sente une version douce mais pas moins enrichissante de l’un des exercices les plus difficiles de tous : le SQUAT !<\/strong><\/p>\n

    Ne pouvant pas vous suivre un par un, pour le faire de la meilleure fa\u00e7on possible et en toute s\u00e9curit\u00e9, nous utiliserons une chaise ![\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=\u00a0\u00bbblog\u00a0\u00bb][vc_column][vc_column_text]<\/p>\n

    Commencez \u00e0 partir de la position debout. Mettez la chaise derri\u00e8re vous.<\/h3>\n

    Vous \u00eates debout et derri\u00e8re vous se trouve la chaise. [\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=\u00a0\u00bbblog\u00a0\u00bb][vc_column][vc_single_image image=\u00a0\u00bb11024″ img_size=\u00a0\u00bbfull\u00a0\u00bb][\/vc_column][\/vc_row][vc_row el_id=\u00a0\u00bbblog\u00a0\u00bb][vc_column][vc_column_text]<\/p>\n

    La phase de descente commence !<\/h3>\n
      \n
    • Maintenant, pensez \u00e0 reculer avec votre fessier.<\/li>\n
    • La courbure du dos reste neutre, et l’activation des abdominaux commence la descente de mani\u00e8re contr\u00f4l\u00e9e ;<\/li>\n
    • En descendant, la sensation est que le poids du corps est concentr\u00e9 dans la zone centrale-arri\u00e8re du pied ;<\/li>\n
    • Pendant la descente, les genoux restent immobiles, ils agissent comme point d’appui ;<\/li>\n<\/ul>\n

      [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_single_image image=\u00a0\u00bb11032″ img_size=\u00a0\u00bbfull\u00a0\u00bb][\/vc_column][\/vc_row][vc_row el_id=\u00a0\u00bbblog\u00a0\u00bb][vc_column][vc_column_text]<\/p>\n

      Vous descendez, touchez votre chaise et vous relevez. Pendant la mont\u00e9e :<\/h3>\n
        \n
      • Pensez \u00e0 pousser fortement vos talons contre le sol ;<\/li>\n
      • Commencez la remont\u00e9e en gardant le m\u00eame contr\u00f4le que pendant la descente et les bras allong\u00e9s devant vous ;<\/li>\n
      • Le poids du corps est sur le centre du pied, et il est \u00e9galement r\u00e9parti entre les deux pieds.<\/li>\n<\/ul>\n

        Si vous n’avez pas fait d\u2019exercice depuis longtemps, commencez par 5 r\u00e9p\u00e9titions et augmentez au fur et \u00e0 mesure que vous vous sentez en forme ![\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=\u00a0\u00bbblog\u00a0\u00bb][vc_column][vc_column_text]En plus des bienfaits r\u00e9g\u00e9n\u00e9rants de l’exercice, comme je vous l’ai dit, cette position renforce les muscles des membres post\u00e9rieurs en \u00e9vitant de charger la colonne lombaire dans les mouvements quotidiens et donc les maux de dos typiques.[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=\u00a0\u00bbblog\u00a0\u00bb][vc_column][vc_column_text]Faites-moi savoir comment \u00e7a s’est pass\u00e9 !<\/strong>
        \nMichela Minozzi <\/em>[\/vc_column_text][\/vc_column][\/vc_row][vc_row el_id=\u00a0\u00bbblog\u00a0\u00bb][vc_column][vc_raw_html]JTVCaW5jbHVkZS1wYWdlJTIwaWQlM0QlMjIlMkZpbmNsdWRlLW5ld3NsZXR0ZXItZnIlMjIlNUQ=[\/vc_raw_html][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

        Nous travaillons sur l’attitude posturale pour r\u00e9duire les blessures et rester en forme.<\/p>\n","protected":false},"author":2,"featured_media":11037,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[130],"tags":[],"yoast_head":"\nUn exercice pour les membres inf\u00e9rieurs pour rester en forme - Blog Hotel Terme Abano Verdi - Sito Ufficiale Hotel 4* Abano Terme<\/title>\n<meta name=\"description\" content=\"Un exercice pour les membres inf\u00e9rieurs pour rester en forme Blog Hotel Terme Abano Verdi - Sito Ufficiale Hotel 4* Abano Terme\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.abanoverdi.com\/fr\/wir-arbeiten-an-unserer-koerperhaltung-um-um-fit-zu-bleiben\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Un exercice pour les membres inf\u00e9rieurs pour rester en forme - 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