{"id":20110,"date":"2026-10-03T18:11:07","date_gmt":"2026-10-03T16:11:07","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/seulement-10-minutes-dexercice-peuvent-prevenir-les-maladies-de-richesse\/"},"modified":"2026-10-03T18:11:08","modified_gmt":"2026-10-03T16:11:08","slug":"seulement-10-minutes-dexercice-peuvent-prevenir-les-maladies-de-richesse","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/seulement-10-minutes-dexercice-peuvent-prevenir-les-maladies-de-richesse\/","title":{"rendered":"Seulement 10 minutes d\u2019exercice peuvent pr\u00e9venir les maladies de richesse"},"content":{"rendered":"<p><!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><\/p>\n<div data-hk=\"0000a124212000a23100\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Les Allemands passent trop de temps assis. Des \u00e9tudes telles que le \u00ab rapport DKV \u00bb le d\u00e9montrent depuis des ann\u00e9es. La conclusion : nous sommes malades.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23110\" class=\"Article-ReusableText Html-Block\" data-qa-article-reusable-content-text><!--$--><!--\/--><!--$--><!--\/--><\/p>\n<div>\n<h2>\u00c0 propos de l&rsquo;expert<\/h2>\n<p>Le Dr Mich\u00e8l Gleich cumule de nombreuses ann\u00e9es d&rsquo;exp\u00e9rience dans le sport, le leadership et le d\u00e9veloppement personnel. En tant qu&rsquo;ancien athl\u00e8te de comp\u00e9tition, officier d&rsquo;infanterie sp\u00e9cialis\u00e9 et docteur en \u00e9ducation, il aide les gens \u00e0 d\u00e9velopper durablement leur force physique, mentale et de caract\u00e8re. Son travail se caract\u00e9rise par la discipline, la responsabilit\u00e9 et l&rsquo;esprit d&rsquo;\u00e9quipe &#8211; soutenus par une compr\u00e9hension chr\u00e9tienne des valeurs et l&rsquo;exigence de toujours penser la performance de mani\u00e8re holistique.<\/p>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a23120\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Trop rester assis favorise les maladies de richesse<\/h2>\n<p>M\u00eame quelques minutes d\u2019exercice par jour peuvent contribuer \u00e0 r\u00e9duire le risque de maladies de richesse telles que les maladies cardiovasculaires. De quoi avez-vous besoin pour la mise en \u0153uvre\u00a0? Seulement ce que vous emportez toujours avec vous. votre propre corps. Plus environ cinq \u00e0 dix minutes.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2313004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\">\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=\"0000a124212000a23140\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Essayez de r\u00e9aliser tous les exercices d\u00e9crits ici \u00e0 la suite. La dur\u00e9e de l&rsquo;exercice est de 45 secondes, mais peut \u00eatre ajust\u00e9e \u00e0 la hausse ou \u00e0 la baisse en fonction de votre niveau de forme physique. <\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23150\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Accordez-vous 20 \u00e0 30 secondes de repos entre les s\u00e9ries. En fonction de vos besoins, vous devez parfois modifier l&rsquo;ordre des exercices pour varier la stimulation des muscles et maintenir une motivation \u00e9lev\u00e9e.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a2316004\" 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\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a23170\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>1er exercice : Genoux relev\u00e9s<\/h2>\n<p>Pour vous \u00e9chauffer, courez sur place \u00e0 diff\u00e9rentes vitesses et essayez de relever alternativement vos genoux aussi loin que possible. Ici aussi, vous pouvez inclure vos bras dans le mouvement.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a23180\" class=\"mb-lg\">\n<div data-hk=\"0000a124212000a231812\" data-qa-article-image class=\"Article-Image\">\n<figure data-hk=\"0000a124212000a23181300\" class=\"Article-Content-Figure\"><!--$--><!--\/--><!--$--><\/p>\n<div data-hk=\"0000a124212000a231813020000\" class=\"Image-Container\" data-qa-image-container><\/div>\n<p><!--\/--><!--$--><figcaption data-hk=\"0000a124212000a231813030\" class=\"Article-Content-Figcaption\"><span data-hk=\"0000a124212000a23181000\" data-qa-image-caption class=\"Image-Caption\"> <!--$-->Mich\u00e8l Gleich est un scientifique du sport exp\u00e9riment\u00e9.<!--\/--> <\/span><span data-hk=\"0000a124212000a23181100\" data-qa-image-credit class=\"Image-Credit\"> <!--$-->Justyna Krzyzanowska<!--\/--> <!--$--><!--\/--><\/span><\/figcaption><!--\/--><\/figure>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a23190\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>2\u00e8me exercice : sauts de grenouille<\/h2>\n<p>Vous commencez en position accroupie profonde. Vous pouvez reposer vos bras tout en faisant cela. Ensuite, en utilisant beaucoup de force des muscles de vos jambes, sautez sur place le plus loin possible et verticalement vers le haut. Lorsque vous vous enfoncez, vous amortissez \u00e0 nouveau votre poids corporel avec les muscles de vos jambes. Stabilisez bri\u00e8vement. Prochain saut. Focus : muscles des jambes et fessiers. <\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a10004\" 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\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a110\" class=\"Ad-Carousel mb-xl row \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\">\n<div data-hk=\"0000a124212000a231a1110\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231a1111004\" data-qa-ad-slot=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\" class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver \" role=\"region\" aria-label=\"Anzeige 1\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\">\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 data-hk=\"0000a124212000a231a1112\" class=\"col-lg-4\">\n<aside data-hk=\"0000a124212000a231a1113004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\">\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 data-hk=\"0000a124212000a231a1114\" class=\"col-lg-4\">\n<div data-hk=\"0000a124212000a231a1115004\" data-qa-ad-slot=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\" class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver \" role=\"region\" aria-label=\"Anzeige 3\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\">\n<div id=\"ad-slot-desktop-ver-3\" data-orientation=\"ver\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a124212000a231a120\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>3\u00e8me exercice : alpiniste<\/h2>\n<p>Position de pompes. Bras tendus. Jambes longues et tension du corps. Maintenant, tirez alternativement votre genou gauche vers votre coude gauche, puis votre genou droit le plus en avant possible vers votre coude droit. Des mouvements rapides et altern\u00e9s et des respirations courtes sollicitent l\u2019ensemble des muscles abdominaux.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a130\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>4\u00e8me exercice : shadow boxing<\/h2>\n<p>Tenez-vous droit. Jambes \u00e9cart\u00e9es \u00e0 la largeur des \u00e9paules. Bras fl\u00e9chis devant le visage comme un boxeur pr\u00eat \u00e0 se battre. Maintenant, donnez alternativement des coups courts, rapides et droits avec vos poings gauche et droit sur la cible invisible. Gardez le rythme jusqu&rsquo;\u00e0 la fin. Respirez bri\u00e8vement et testez votre fr\u00e9quence cardiaque ainsi que les muscles de vos bras et de vos \u00e9paules.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a14004\" 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\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a150\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>5\u00e8me exercice : Fente saut\u00e9e<\/h2>\n<p>Changez la position de la fente sur place avec des sauts dynamiques. Assurez-vous de pousser vos hanches vers l\u2019avant et de garder le dos droit. Int\u00e9grez calmement vos bras au mouvement global. Cet exercice se concentre clairement sur les muscles des jambes.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a160\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>6\u00e8me exercice : des pompes avec une diff\u00e9rence<\/h2>\n<p>Vous recommencez en position de pompes. Essayez de maintenir la tension du corps tout au long du mouvement. Surtout au milieu du corps. Les pieds restent fermement au sol pendant toute la dur\u00e9e de l\u2019exercice. Tout d&rsquo;abord, tapotez alternativement l&rsquo;articulation du coude droit avec votre main gauche, puis touchez l&rsquo;articulation du coude gauche avec votre main droite. Maintenant, les \u00e9paules alternent. Main gauche sur l&rsquo;\u00e9paule droite, main droite sur l&rsquo;\u00e9paule gauche.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a17004\" 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\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\"><\/div>\n<\/aside>\n<aside data-hk=\"0000a124212000a231a18004\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container \" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\">\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=\"0000a124212000a231a190\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Encore trop facile ? En fl\u00e9chissant l\u00e9g\u00e8rement le milieu de votre corps, ramenez votre main gauche vers votre pied droit et essayez m\u00eame de le toucher. Maintenant l&rsquo;autre c\u00f4t\u00e9. Suivez cette s\u00e9quence de mouvements globale en alternance constante et fournissez un bon stimulus d&rsquo;entra\u00eenement pour les muscles des bras, des \u00e9paules et de l&rsquo;abdomen.<\/p>\n<\/div>\n<div data-hk=\"0000a124212000a231a200\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>7\u00e8me exercice : stabilit\u00e9<\/h2>\n<p>Enfin, quelque chose pour la stabilit\u00e9 et la sensation corporelle. Tenez-vous debout sur le sol, les pieds \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules. Les bras sont d\u00e9tendus sur le corps.<\/p>\n<\/div>\n<aside data-hk=\"0000a124212000a231a21004\" 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\" data-nosnippet=\"https:\/\/www.focus.de\/gesundheit\/gesundleben\/true\"><\/div>\n<\/aside>\n<div data-hk=\"0000a124212000a231a220\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<ul>\n<li><strong>\u00c9tape 1\u00a0: <\/strong>Fermez les yeux, gardez-les ferm\u00e9s et essayez de rester stable pendant 45 secondes.<\/li>\n<li><strong>\u00c9tape 2\u00a0:<\/strong> Fermez les yeux et soulevez alternativement une jambe.<\/li>\n<li><strong>\u00c9tape 3\u00a0:<\/strong> Les deux jambes en l\u2019air. Non, petite blague. Essayez de dessiner un huit avec une jambe en l&rsquo;air et les yeux ferm\u00e9s tout en restant debout.<\/li>\n<\/ul>\n<p>Fait. Je vous souhaite beaucoup de plaisir et de force pour pratiquer, imiter et essayer. Et si vous faites le mini-entra\u00eenement en continu \u2013 peut-\u00eatre m\u00eame plusieurs fois par jour \u2013 vos performances s&rsquo;am\u00e9lioreront. Par petits pas vers le succ\u00e8s et plus de mouvement dans la vie (professionnelle) quotidienne\u00a0!<\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les Allemands passent trop de temps assis. Des \u00e9tudes telles que le \u00ab rapport DKV<\/p>\n","protected":false},"author":1,"featured_media":20111,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[73,49,404,3331,92,538,11004,1429],"class_list":["post-20110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-dexercice","tag-les","tag-maladies","tag-minutes","tag-peuvent","tag-prevenir","tag-richesse","tag-seulement","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>Seulement 10 minutes d\u2019exercice peuvent pr\u00e9venir les maladies de richesse - RVH-Synergie.org<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/rvh-synergie.org\/actualites\/seulement-10-minutes-dexercice-peuvent-prevenir-les-maladies-de-richesse\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Seulement 10 minutes d\u2019exercice peuvent pr\u00e9venir les maladies de richesse - RVH-Synergie.org\" \/>\n<meta property=\"og:description\" content=\"Les Allemands passent trop de temps assis. 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