{"id":16039,"date":"2026-04-27T02:10:39","date_gmt":"2026-04-27T00:10:39","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/un-entrainement-debout-de-10-minutes-entraine-tout-le-corps\/"},"modified":"2026-04-27T02:10:39","modified_gmt":"2026-04-27T00:10:39","slug":"un-entrainement-debout-de-10-minutes-entraine-tout-le-corps","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/un-entrainement-debout-de-10-minutes-entraine-tout-le-corps\/","title":{"rendered":"Un entra\u00eenement debout de 10 minutes entra\u00eene tout le corps"},"content":{"rendered":"<p><!--$--><\/p>\n<div data-hk=\"0000942120a20200\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Qui a dit qu\u2019il fallait toujours faire de la gymnastique au sol pour s\u2019entra\u00eener efficacement ? Si vous disposez d&rsquo;un espace limit\u00e9, que des probl\u00e8mes de genoux vous tourmentent ou que vous n&rsquo;avez tout simplement pas envie d&rsquo;utiliser le tapis de yoga, cet entra\u00eenement debout est votre salut. <\/p>\n<\/div>\n<div data-hk=\"0000942120a20210\" class=\"Html-Block\" data-qa-article-content-text>\n<p>En seulement dix minutes, vous pouvez activer la combustion des graisses, renforcer vos muscles profonds et am\u00e9liorer votre posture en m\u00eame temps &#8211; et le meilleur de tout : vous pouvez m\u00eame le faire pendant votre pause d\u00e9jeuner au bureau sans avoir \u00e0 vous changer.<\/p>\n<\/div>\n<aside data-hk=\"0000942120a202204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000942120a20230\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Entra\u00eenement debout : 5 exercices pour un entra\u00eenement complet du corps<\/h2>\n<p>Ci-dessous, nous vous pr\u00e9senterons divers exercices que vous pouvez utiliser pour d\u00e9velopper sp\u00e9cifiquement votre force. Astuce : Avant l&rsquo;entra\u00eenement proprement dit, vous devez vous \u00e9chauffer pendant cinq \u00e0 dix minutes.<\/p>\n<\/div>\n<div data-hk=\"0000942120a20240\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>1. Pour les fesses : Squats (10-15 r\u00e9p\u00e9titions)<\/h2>\n<p>Nous commen\u00e7ons par les squats classiques, qui \u00e9voquent des fesses serr\u00e9es. Pour ce faire, tenez-vous debout, les pieds \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules. Gardez le dos droit et le bout de vos pieds point\u00e9 vers l&rsquo;ext\u00e9rieur lorsque vous d\u00e9placez vos fesses vers le sol, comme si vous \u00e9tiez assis sur le bord d&rsquo;une chaise. <\/p>\n<\/div>\n<aside data-hk=\"0000942120a202504\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000942120a20260\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>2. Pour le ventre : Du genou au coude (10-15 r\u00e9p\u00e9titions)<\/h2>\n<p>Quand on pense aux exercices abdominaux classiques, on pense d&rsquo;abord aux redressements assis en sueur, au jackknife ou \u00e0 la planche lat\u00e9rale. Vous pouvez \u00e9galement parfaitement entra\u00eener votre tronc en position debout &#8211; avec cet exercice\u00a0: <\/p>\n<\/div>\n<div data-hk=\"0000942120a20270\" class=\"Ad-Row\">\n<div class=\"Ad-Col col-lg-5\">\n<div data-hk=\"0000942120a2027104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 1\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div class=\"Ad-Col col-lg-5\">\n<aside data-hk=\"0000942120a2027204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<\/div>\n<div data-hk=\"0000942120a20280\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Tenez-vous droit et tendez votre ventre pendant que vous rapprochez votre genou droit et votre coude gauche. Changez ensuite de c\u00f4t\u00e9 et rapprochez votre genou gauche de votre coude droit. <\/p>\n<\/div>\n<aside data-hk=\"0000942120a202904\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-3\" data-orientation=\"hor\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000942120a202a100\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>3. Pour les jambes : Fentes (10 r\u00e9p\u00e9titions)<\/h2>\n<p>Les fentes sont id\u00e9ales pour renforcer les muscles de vos jambes. Et voici comment cela fonctionne\u00a0: <\/p>\n<\/div>\n<div data-hk=\"0000942120a202a110\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Vous vous tenez debout, les pieds \u00e9cart\u00e9s \u00e0 la largeur des hanches, le regard dirig\u00e9 vers l\u2019avant et les mains vous soutenant sur vos hanches. Faites un pas en avant. Pour que votre genou avant ne d\u00e9passe pas la pointe de votre pied et que le haut et le bas de votre jambe forment un angle droit. Autre point positif : on peut varier \u00e0 merveille les fentes et faire des pas en arri\u00e8re ou sur le c\u00f4t\u00e9.<\/p>\n<\/div>\n<aside data-hk=\"0000942120a202a1204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-4\" data-orientation=\"hor\" data-index=\"4\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000942120a202a130\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>4. Pour les bras : Flappy Bird (environ 30 secondes)<\/h2>\n<p>Vous pouvez obtenir des bras magnifiquement d\u00e9finis et toniques avec cet exercice, le Flappy Bird. Comme son nom l\u2019indique, laissez vos bras battre de haut en bas comme les ailes d\u2019un oiseau. Pour ce faire, \u00e9tirez vos bras sur les c\u00f4t\u00e9s, abaissez vos \u00e9paules et laissez vos bras se balancer l\u00e9g\u00e8rement de haut en bas pendant environ 30 secondes.<\/p>\n<\/div>\n<div data-hk=\"0000942120a202a140\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>5. Pour le dos : Rotation du haut du corps (10-15 r\u00e9p\u00e9titions par c\u00f4t\u00e9)<\/h2>\n<p>Afin d\u2019\u00e9viter les tensions et les douleurs dans le dos, vous avez besoin d\u2019un dos solide. Les exercices de rotation comme ceux-ci sont id\u00e9aux\u00a0: <\/p>\n<\/div>\n<aside data-hk=\"0000942120a202a1504\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-5\" data-orientation=\"hor\" data-index=\"5\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<aside data-hk=\"0000942120a202a1604\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"0000942120a202a170\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Pliez l\u00e9g\u00e8rement les genoux et gardez le haut du corps droit. Placez vos doigts sur vos \u00e9paules afin que vos bras soient ouverts. Utilisez maintenant la force de votre milieu pour vous tourner vers la droite. Tenez bri\u00e8vement puis revenez au centre. Faites attention \u00e0 ne pas tirer vos \u00e9paules vers vos oreilles. Apr\u00e8s 10 \u00e0 15 r\u00e9p\u00e9titions, c&rsquo;est au tour de l&rsquo;autre c\u00f4t\u00e9.<\/p>\n<\/div>\n<div data-hk=\"0000942120a202a180\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Enfin, \u00e9tirez-vous bri\u00e8vement<\/h2>\n<p>Apr\u00e8s votre entra\u00eenement, \u00e9tirez-vous bri\u00e8vement pour d\u00e9tendre les muscles et favoriser la r\u00e9g\u00e9n\u00e9ration. Vous pouvez \u00e9galement facilement compl\u00e9ter votre unit\u00e9 d&rsquo;\u00e9tirement courte debout. Par exemple comme ceci :<\/p>\n<\/div>\n<aside data-hk=\"0000942120a202a1904\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor\">\n<div id=\"ad-slot-mobile-hor-6\" data-orientation=\"hor\" data-index=\"6\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"0000942120a202a200\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li><strong>Pour le bas :<\/strong> En position debout, soulevez une jambe et placez-la sur l\u2019autre cuisse. <i>Tenez pendant 30 secondes, puis changez de c\u00f4t\u00e9. <\/i><\/li>\n<li><strong>Pour l&rsquo;estomac :<\/strong> Tenez-vous debout et placez votre main droite sur votre hanche. Levez votre bras gauche et inclinez le haut de votre corps vers la droite. <i>Tenez pendant 30 secondes, puis revenez \u00e0 la position de d\u00e9part et \u00e9tirez-vous de l&rsquo;autre c\u00f4t\u00e9.<\/i><\/li>\n<li><strong>Pour les jambes :<\/strong> En position debout, tirez un pied vers vos fesses. <i>Tenez pendant 30 secondes, puis changez de c\u00f4t\u00e9.<\/i><\/li>\n<li><strong>Pour les pauvres :<\/strong> Pliez vos mains devant votre corps et \u00e9tirez-les verticalement au-dessus de votre t\u00eate.<i> Tenez pendant 30 secondes.<\/i><\/li>\n<li><strong>Pour le dos :<\/strong> Pliez les genoux et placez vos mains sur vos cuisses. Cambrez votre dos, puis cambrez votre dos une vert\u00e8bre \u00e0 la fois. <\/li>\n<\/ul>\n<p>Par Kristina Regentrop<\/p>\n<\/div>\n<div data-hk=\"0000942120a202a210\" class=\"Html-Block\" data-qa-article-content-text>\n<p><i>L&rsquo;original de cet article \u00ab\u00a0Vous n&rsquo;avez pas envie d&rsquo;utiliser le tapis ? Cet entra\u00eenement debout de 10 minutes entra\u00eene tout le corps\u00a0\u00bb vient de vital.de.<\/i><\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qui a dit qu\u2019il fallait toujours faire de la gymnastique au sol pour s\u2019entra\u00eener efficacement<\/p>\n","protected":false},"author":1,"featured_media":16040,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[2721,9662,1220,7920,3331,1853],"class_list":["post-16039","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-corps","tag-debout","tag-entraine","tag-entrainement","tag-minutes","tag-tout","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Un entra\u00eenement debout de 10 minutes entra\u00eene tout le corps - 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Depuis plus de dix ans, j'explore et rapporte les histoires poignantes des individus confront\u00e9s \u00e0 ces d\u00e9fis, tout en sensibilisant le public aux traitements novateurs et aux progr\u00e8s scientifiques dans ce domaine. 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