{"id":24971,"date":"2017-06-01T11:16:31","date_gmt":"2017-06-01T15:16:31","guid":{"rendered":"https:\/\/www.nautilusplus.com\/fr\/?p=24971"},"modified":"2022-07-13T13:48:20","modified_gmt":"2022-07-13T17:48:20","slug":"4-exercices-populaires-que-vous-ne-faites-peut-etre-pas-correctement","status":"publish","type":"post","link":"https:\/\/www.nautilusplus.com\/fr\/4-exercices-populaires-que-vous-ne-faites-peut-etre-pas-correctement\/","title":{"rendered":"4 exercices populaires que vous ne faites peut-\u00eatre pas correctement"},"content":{"rendered":"\n<p>La bonne ex\u00e9cution de vos exercices vous permet d\u2019en retirer le maximum de b\u00e9n\u00e9fices tout en limitant les risques de blessures. Voici 4 exercices populaires et tr\u00e8s efficaces lorsque bien ex\u00e9cut\u00e9s. Je vous donne des trucs sp\u00e9cifiques pour les faire correctement mais aussi des \u00e9l\u00e9ments cl\u00e9s \u00e0 \u00e9viter. Utilisez les miroirs autour de vous lors de votre prochaine s\u00e9ance et observez votre technique d\u2019ex\u00e9cution.<\/p>\n\n\n\n<h2><strong>Le squat&nbsp;<\/strong><\/h2>\n\n\n\n<h3>Bonne ex\u00e9cution&nbsp;:<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Squat_bon.png\" alt=\"squat_bon\" class=\"wp-image-24972\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Squat_bon.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Squat_bon-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Squat_bon-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>Flexion simultan\u00e9e \u00e0 la hanche, aux genoux et aux chevilles<\/li><li>Les pieds largeur du bassin, orteils vers l\u2019avant<\/li><li>Garder les abdominaux serr\u00e9s<\/li><\/ul>\n\n\n\n<h3>\u00c0 \u00e9viter&nbsp;:<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Squat_mauvais.png\" alt=\"squat_mauvais\" class=\"wp-image-24973\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Squat_mauvais.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Squat_mauvais-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Squat_mauvais-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>Les pieds trop larges ou trop rapproch\u00e9s<\/li><li>Laisser tomber les genoux devant les orteils sans fl\u00e9chir \u00e0 la hanche<\/li><li>Ouvrir ou fermer les genoux lors de la flexion<\/li><li>Le dos courb\u00e9<\/li><\/ul>\n\n\n\n<h2><strong>La planche abdominale<\/strong>:<\/h2>\n\n\n\n<h3>Bonne ex\u00e9cution&nbsp;:<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_bon.png\" alt=\"planche_bon\" class=\"wp-image-24974\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_bon.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_bon-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_bon-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>Le tronc et les jambes doivent \u00eatre parfaitement align\u00e9s<\/li><li>Les coudes sous les \u00e9paules<\/li><li>Les yeux riv\u00e9s vers le sol, le cou dans le prolongement de la colonne<\/li><\/ul>\n\n\n\n<h3>\u00c0 \u00e9viter&nbsp;:<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_bas.png\" alt=\"planche_bas\" class=\"wp-image-24975\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_bas.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_bas-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_bas-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_haut.png\" alt=\"planche_haut\" class=\"wp-image-24976\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_haut.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_haut-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Planche_haut-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>Pencher la t\u00eate en rapprochant le menton de la poitrine ou inversement, soulever la t\u00eate et regarder vers le haut.<\/li><li>Creuser le dos en laissant tomber le bassin vers le sol<\/li><li>Avoir le bassin soulev\u00e9 trop haut<\/li><\/ul>\n\n\n\n<h2><strong>La fente avant<\/strong><\/h2>\n\n\n\n<h3>Bonne ex\u00e9cution<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_bon2.png\" alt=\"fente_bon2\" class=\"wp-image-24979\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_bon2.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_bon2-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_bon2-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_bon.png\" alt=\"fente_bon\" class=\"wp-image-24978\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_bon.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_bon-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_bon-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>Flexion simultan\u00e9e aux hanches et aux genoux<\/li><li>Garder les pieds la largeur des hanches<\/li><li>Atteindre 90 degr\u00e9 \u00e0 la hanche et au genou<\/li><li>Garder les \u00e9paules bien au-dessus des hanches<\/li><\/ul>\n\n\n\n<p><strong>*TRUC&nbsp;<\/strong>: Pour assurer une bonne position, d\u00e9poser le genou arri\u00e8re au sol de mani\u00e8re \u00e0 ce qu\u2019il soit align\u00e9 avec vos hanches, puis soulever pour d\u00e9marrer l\u2019exercice<\/p>\n\n\n\n<h3>\u00c0 \u00e9viter&nbsp;:<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente-genou.png\" alt=\"fente-genou\" class=\"wp-image-24977\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente-genou.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente-genou-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente-genou-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_penche.png\" alt=\"fente_penche\" class=\"wp-image-24980\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_penche.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_penche-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Fente_penche-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>Le genou avant d\u00e9passe les orteils<\/li><li>Le genou avant se d\u00e9place lat\u00e9ralement<\/li><li>Pencher le tronc devant<\/li><\/ul>\n\n\n\n<h2><strong>Le push-up <\/strong><\/h2>\n\n\n\n<h3>Bonne ex\u00e9cution&nbsp;:<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_bon.png\" alt=\"push-up_bon\" class=\"wp-image-24982\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_bon.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_bon-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_bon-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_initial.png\" alt=\"push-up_initial\" class=\"wp-image-24983\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_initial.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_initial-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_initial-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>Placer les mains de chaque c\u00f4t\u00e9 des \u00e9paules, <strong>l\u00e9g\u00e8rement<\/strong> plus larges que la largeur des \u00e9paules et les doigts point\u00e9s vers l\u2019avant<\/li><li>Les coudes pr\u00e8s du corps lors de la flexion<\/li><li>Rapprocher la poitrine \u00e0 1 cm du sol avant de remonter<\/li><li>Maintenir le tronc et les jambes parfaitement align\u00e9s<\/li><li>Pour une version plus facile, d\u00e9poser les genoux au sol tout en maintenant le tronc parall\u00e8le au sol.<\/li><\/ul>\n\n\n\n<h3>\u00c0 \u00e9viter&nbsp;:<\/h3>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_bas.png\" alt=\"push-up_bas\" class=\"wp-image-24981\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_bas.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_bas-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_bas-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img decoding=\"async\" loading=\"lazy\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_large.png\" alt=\"push-up_large\" class=\"wp-image-24984\" width=\"750\" height=\"537\" srcset=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_large.png 1000w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_large-300x215.png 300w, https:\/\/www.nautilusplus.com\/content\/uploads\/2017\/06\/Push-up_large-768x550.png 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>Creuser le dos et laisser tomber les fesses vers le sol<\/li><li>Les mains beaucoup plus larges que la largeur des \u00e9paules<\/li><li>Les coudes vers l\u2019ext\u00e9rieur lors de la flexion<\/li><li>Les fesses tr\u00e8s hautes<\/li><li>Laisser tomber la t\u00eate vers le sol<\/li><\/ul>\n\n\n\n<p>D&rsquo;autres exercices populaires peuvent \u00eatre mal effectu\u00e9s. N&rsquo;h\u00e9sitez pas \u00e0 <a href=\"\/fr\/services-en-entrainement-personnalise\/\">demander \u00e0 votre entraineur <\/a>d&rsquo;analyser l&rsquo;ex\u00e9cution de certains de vos mouvements! <\/p>\n","protected":false},"excerpt":{"rendered":"<p>La bonne ex\u00e9cution de vos exercices vous permet d\u2019en retirer le maximum de b\u00e9n\u00e9fices tout en limitant les risques de blessures. Voici 4 exercices populaires et tr\u00e8s efficaces lorsque bien ex\u00e9cut\u00e9s. Je vous donne des trucs sp\u00e9cifiques pour les faire correctement mais aussi des \u00e9l\u00e9ments cl\u00e9s \u00e0 \u00e9viter. Utilisez les miroirs autour de vous lors [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":24983,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5678],"tags":[5114,5112,5113,4781,4706,4705],"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=\"Voici 4 exercices populaires. 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She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les \\u00c9ditions du TR\\u00c9CARR\\u00c9. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. 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