{"id":17894,"date":"2013-12-18T12:23:03","date_gmt":"2013-12-18T12:23:03","guid":{"rendered":"http:\/\/www.vivianefreitas.com\/fr\/?p=17894"},"modified":"2014-01-06T12:30:48","modified_gmt":"2014-01-06T12:30:48","slug":"notre-ami-le-canape","status":"publish","type":"post","link":"https:\/\/www.vivianefreitas.com\/fr\/2013\/12\/18\/notre-ami-le-canape\/","title":{"rendered":"Notre ami, le canap\u00e9"},"content":{"rendered":"

Aujourd’hui, je souhaite parler de \u00abquelqu’un\u00bb qui peut \u00eatre votre pire ennemi: le canap\u00e9.<\/p>
\nC’est sur lui, que l\u2019on passe des heures interminables pour lutter contre la paresse, regardant des choses inutiles \u00e0 la t\u00e9l\u00e9vision.
\n
\nEt, pire encore, mangeant des gourmandises qui font grossir: pop-corn, bonbons, snacks, cr\u00e8me glac\u00e9e, chocolat… Qui n’a jamais fait cela, peut jeter la premi\u00e8re pierre! Je parie que \u00abtout le monde\u00bb est l\u00e0, bien tranquille, en mourant de culpabilit\u00e9. Mais nous allons changer cela et transformer ce vieil ennemi en meilleur ami. S’il \u00e9tait l\u2019un des coupables, vous maintenant \u00e9loign\u00e9e d’une vie saine, devenez maintenant son alli\u00e9.
\nSi vous voulez perdre du poids, faites entre 30 \u00e0 45 minutes de marche \u00e0 pied (ou de v\u00e9lo) et finissez par une s\u00e9rie d’exercices. Si vous \u00eates maigre et vous souhaitez seulement durcir vos muscles, faites entre 10 \u00e0 15 minutes d’activit\u00e9 d\u2019a\u00e9robie et allez sur le canap\u00e9!<\/p>\n

1er mouvement \u2013 Debout devant le canap\u00e9, faites le mouvement de vous asseoir, mais ne touchez pas le si\u00e8ge et levez-vous \u00e0 nouveau. Le mouvement doit se faire lentement, avec l’abdomen contract\u00e9 et le dos droit. En vous baissant, ne laissez pas vos genoux d\u00e9passer la ligne de vos pieds. Pour avoir un meilleur \u00e9quilibre, restez avec les bras \u00e9tendus en avant. R\u00e9p\u00e9tez 20 fois le mouvement.<\/p>\n

\"Agachamento\"<\/a><\/p>\n

2\u00e8me mouvement \u2013 Flexion des bras – Restez derri\u00e8re le canap\u00e9 et appuyez-vous sur lui, les mains ouvertes sur la largeur des \u00e9paules. Placez vos pieds plus en arri\u00e8re, restant avec votre corps inclin\u00e9 vers l’avant. Contractez l’abdomen et ne laissez pas que votre \u00ab arri\u00e8re-train\u00bb reste cambr\u00e9, for\u00e7ant votre colonne lombaire. Gardez le dos droit. Pliez vos bras vers le haut jusqu\u2019\u00e0 approcher votre visage du sofa et revenez. R\u00e9p\u00e9tez le mouvement 20 fois. (Si c’\u00e9tait vraiment facile, faites la m\u00eame chose sur un angle inf\u00e9rieur, sur le bras du canap\u00e9.)<\/p>\n

\"Flexao<\/a><\/p>\n

3\u00e8me mouvement: Toujours derri\u00e8re le canap\u00e9, mais les mains appuy\u00e9es sur lui, restez sur la pointe de vos pieds comme une ballerine et revenez sans toucher le talon sur le sol. R\u00e9p\u00e9tez 20 fois le mouvement. (Si c’\u00e9tait vraiment facile, faites-le, une jambe \u00e0 la fois, en levant l’autre derri\u00e8re.)<\/p>\n

\"Panturrilhas<\/a><\/p>\n

4\u00e8me mouvement: Triceps – Restez dos tourn\u00e9 au bras du canap\u00e9, appuyez vos mains sur lui et pliez les bras et les jambes, comme si vous \u00e9tiez assise sur un tabouret. \u00c9tirez vos bras et fl\u00e9chissez-les, sans forcer avec les jambes et en gardant le dos droit et l\u2019abdomen contract\u00e9. R\u00e9p\u00e9tez 15 fois le mouvement.<\/p>\n

\"Triceps\"<\/a><\/p>\n

5\u00e8me mouvement: Abdominal \u2013 Allongez-vous sur le sol (sur un tapis, une serviette ou un petit matelas) et appuyez les deux jambes sur le canap\u00e9, formant un angle de 90\u00b0. Placez vos mains derri\u00e8re la t\u00eate, soulevez votre torse en avant (sans bouger le cou et le dos, sans toucher le sol). R\u00e9p\u00e9tez 30 fois le mouvement. (Si vous avez des douleurs au dos ou au cou, relevez seulement la poitrine et restez dans cette position pendant 20 secondes, sans avoir \u00e0 monter et \u00e0 descendre. Si votre canap\u00e9 est trop \u00e9lev\u00e9, ce qui entrave le repose-jambes, mettez vos pieds sur le sol avec vos jambes fl\u00e9chis et les pieds coinc\u00e9s sous le canap\u00e9.<\/p>\n

\"abdominal<\/a><\/p>\n

Lorsque vous aurez fini, recommencez, sans intervalle de repos. Nous travaillons les muscles altern\u00e9s (membres inf\u00e9rieurs et sup\u00e9rieurs), afin qu\u2019il n’y ait aucun besoin d’arr\u00eater entre les s\u00e9ries d\u2019exercice. Si vous le pouvez, r\u00e9p\u00e9tez l’ensemble de la s\u00e9rie 3 fois. Mais si vous commencez et vous n\u2019avez jamais fait cela, commencez par 1 ou 2 s\u00e9quences et augmentez la semaine prochaine. Il est important de ne pas faire quelque chose qui va causer l’inconfort, des maux de dos ou dans une autre partie du corps, surtout si vous avez des restrictions m\u00e9dicales.<\/p>\n

\u00c0 la fin, faites un \u00e9tirement pour \u00e9viter de rester contract\u00e9e et pour am\u00e9liorer aussi votre flexibilit\u00e9.<\/p>\n

Et alors, vous avez aim\u00e9? N’oubliez pas, j’ai dit que nous augmenterions la difficult\u00e9 progressivement, en recherchant toujours le bien-\u00eatre et la sant\u00e9. Je veux vraiment savoir comment vous vous sentez, conna\u00eetre vos doutes, les r\u00e9sultats de tous ces efforts, en tout cas, n’oubliez pas de commenter et de faire des suggestions de ce que vous voudriez voir dans cette colonne. Nous nous reverrons au prochain cours, avec notre professeur Fabiola!<\/p>\n<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

C’est sur lui, que l\u2019on passe des heures interminables pour lutter contre la paresse, regardant des choses inutiles \u00e0 la t\u00e9l\u00e9vision.<\/p>\n","protected":false},"author":4,"featured_media":17895,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[13],"tags":[],"class_list":["post-17894","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante"],"better_featured_image":{"id":17895,"alt_text":"","caption":"","description":"","media_type":"image","media_details":{"width":560,"height":374,"file":"2014\/01\/Agachamento.jpg","sizes":{"thumbnail":{"file":"Agachamento-150x150.jpg","width":150,"height":150,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-150x150.jpg"},"medium":{"file":"Agachamento-300x200.jpg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-300x200.jpg"},"blogintro":{"file":"Agachamento-144x100.jpg","width":144,"height":100,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-144x100.jpg"},"onethirdsquare":{"file":"Agachamento-300x300.jpg","width":300,"height":300,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-300x300.jpg"},"oneforthsquare":{"file":"Agachamento-219x219.jpg","width":219,"height":219,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-219x219.jpg"},"onefifthsquare":{"file":"Agachamento-168x168.jpg","width":168,"height":168,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-168x168.jpg"},"onesixthsquare":{"file":"Agachamento-135x135.jpg","width":135,"height":135,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-135x135.jpg"},"onethirdlandscape":{"file":"Agachamento-300x200.jpg","width":300,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-300x200.jpg"},"oneforthlandscape":{"file":"Agachamento-219x146.jpg","width":219,"height":146,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-219x146.jpg"},"onefifthlandscape":{"file":"Agachamento-168x112.jpg","width":168,"height":112,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-168x112.jpg"},"onesixthlandscape":{"file":"Agachamento-135x90.jpg","width":135,"height":90,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-135x90.jpg"},"onethirdportrait":{"file":"Agachamento-300x374.jpg","width":300,"height":374,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-300x374.jpg"},"oneforthportrait":{"file":"Agachamento-219x320.jpg","width":219,"height":320,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-219x320.jpg"},"onehalfsquare-inpost":{"file":"Agachamento-305x305.jpg","width":305,"height":305,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-305x305.jpg"},"onethirdsquare-inpost":{"file":"Agachamento-200x200.jpg","width":200,"height":200,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-200x200.jpg"},"oneforthsquare-inpost":{"file":"Agachamento-145x145.jpg","width":145,"height":145,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-145x145.jpg"},"onehalflandscape-inpost":{"file":"Agachamento-305x205.jpg","width":305,"height":205,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-305x205.jpg"},"onethirdlandscape-inpost":{"file":"Agachamento-200x132.jpg","width":200,"height":132,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-200x132.jpg"},"oneforthlandscape-inpost":{"file":"Agachamento-145x96.jpg","width":145,"height":96,"mime-type":"image\/jpeg","source_url":"https:\/\/www.vivianefreitas.com\/fr\/wp-content\/blogs.dir\/3\/files\/2014\/01\/Agachamento-145x96.jpg"},"onehalfportrait-inpos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