{"id":16660,"date":"2020-03-21T18:37:48","date_gmt":"2020-03-21T17:37:48","guid":{"rendered":"http:\/\/avirondijonnais.com\/?page_id=16660"},"modified":"2020-03-21T20:21:12","modified_gmt":"2020-03-21T19:21:12","slug":"programmes-entrainement","status":"publish","type":"page","link":"http:\/\/avirondijonnais.com\/index.php\/programmes-entrainement\/","title":{"rendered":"Programmes entrainement"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column width=\u00a0\u00bb1\/2&Prime;][vc_column_text]<\/p>\n<h3><span style=\"color: #0552d2;\"><strong>Echauffement 3 min <\/strong><\/span><\/h3>\n<p><span style=\"color: #333333;\"><strong>(c&rsquo;est le m\u00eame \u00e9chauffement pour les 2 programmes)<\/strong><\/span><\/p>\n<ul>\n<li>course sur place <strong>30 \u201c<\/strong><\/li>\n<li>mont\u00e9e des genoux <strong>20 \u201c<\/strong><\/li>\n<li>talons fesses <strong>20 \u201c<\/strong><\/li>\n<li>course sur place <strong>20 \u201c<\/strong><\/li>\n<li>\u00e9paules <strong>20 \u201c<\/strong><\/li>\n<li>cervicales <strong>20 \u201c<\/strong><\/li>\n<li>coudes <strong>20 \u201c<\/strong><\/li>\n<li>hanches <strong>10 \u201c<\/strong><\/li>\n<li>genoux <strong>10 \u201c<\/strong><\/li>\n<li>chevilles <strong>10 \u201c<\/strong><\/li>\n<li>poignets <strong>10 \u201c<\/strong><\/li>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=\u00a0\u00bb1\/2&Prime;][vc_single_image image=\u00a0\u00bb16680&Prime; img_size=\u00a0\u00bb400&#215;405&Prime;][\/vc_column][\/vc_row][vc_row][vc_column width=\u00a0\u00bb1\/2&Prime;][vc_column_text]<\/p>\n<h3><span style=\"color: #993300;\"><strong>Programme 1 : cardio et abdos<\/strong><\/span><\/h3>\n<ul>\n<li>R\u00e9aliser 2 x la s\u00e9rie suivante avec 15 secondes entre les items et 2 minutes de pause entre les 2 s\u00e9ries\n<ul>\n<li>abdos droits <strong>1 min<\/strong><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=C_VtOYc6j5c\" target=\"_blank\" rel=\"noopener noreferrer\">squat<\/a> <strong>1 min<\/strong><\/li>\n<li>abdos obliques <strong>30 \u00ab\u00a0<\/strong><\/li>\n<li>course sur place <strong>1 min<\/strong><\/li>\n<li>abdos droit <strong>30 \u00ab\u00a0<\/strong><\/li>\n<li>fentes avant\/arri\u00e8re saut\u00e9es <strong>1 min<\/strong> \u21d2 fin du programme 20 min, sinon la suite en dessous<\/li>\n<li>abdos rameurs <strong>1 min<\/strong><\/li>\n<li>squat <strong>1 min<\/strong><\/li>\n<li>abdos essuie glace <strong>1 min<\/strong><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=c4DAnQ6DtF8\" target=\"_blank\" rel=\"noopener noreferrer\">jumping jack<\/a> <strong>1 min<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=\u00a0\u00bb1\/2&Prime;][vc_column_text]<\/p>\n<h3><span style=\"color: #993300;\"><strong>Programme 2 : planche et\u00a0<\/strong>jambe<\/span><\/h3>\n<ul>\n<li>R\u00e9aliser 2 x la s\u00e9rie suivante avec 15 secondes entre les items et 2 minutes de pause entre les 2 s\u00e9ries\n<ul>\n<li>gainage face <strong>1 min<\/strong><\/li>\n<li>fentes avant\/arri\u00e8re saut\u00e9es <strong>1 min<\/strong><\/li>\n<li>gainage c\u00f4t\u00e9 droit <strong>30 \u00ab\u00a0<\/strong><\/li>\n<li>mont\u00e9e de chaise <strong>1 min<\/strong><\/li>\n<li>gainage c\u00f4t\u00e9 gauche <strong>30 \u00ab\u00a0<\/strong><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=TU8QYVW0gDU\" target=\"_blank\" rel=\"noopener noreferrer\">burpees<\/a> <strong>30 \u00ab\u00a0<\/strong> \u21d2 fin du programme 20 min, sinon la suite en dessous<\/li>\n<li>gainage twist gauche\u00a0<strong>30 \u00ab\u00a0<\/strong><\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=C_VtOYc6j5c\" target=\"_blank\" rel=\"noopener noreferrer\">squat<\/a> <strong>1 min<\/strong><\/li>\n<li>gainage twist droit <strong>30 \u00ab\u00a0<\/strong><\/li>\n<li>planche avec mont\u00e9e de genoux <strong>30 \u00ab\u00a0<\/strong><\/li>\n<li>sauts pieds joints de G \u00e0 D et D \u00e0 G <strong>1 min<\/strong><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3><span style=\"color: #0552d2;\">Etirements 3 min<\/span><\/h3>\n<p><span style=\"color: #333333;\"><strong>(c&rsquo;est le m\u00eame pour les 2 programmes)<\/strong><\/span>[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column width=\u00a0\u00bb1\/2&Prime;][vc_column_text] Echauffement 3 min (c&rsquo;est le m\u00eame \u00e9chauffement pour les 2 programmes) course sur place 30 \u201c mont\u00e9e des genoux 20 \u201c talons fesses 20 \u201c course sur place 20 \u201c \u00e9paules 20 \u201c cervicales 20 \u201c coudes 20 \u201c hanches 10 \u201c genoux 10 \u201c chevilles 10 \u201c poignets 10 \u201c [\/vc_column_text][\/vc_column][vc_column width=\u00a0\u00bb1\/2&Prime;][vc_single_image&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-16660","page","type-page","status-publish","hentry","description-off"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Programmes entrainement - Aviron Dijonnais<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/avirondijonnais.com\/index.php\/programmes-entrainement\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Programmes entrainement - Aviron Dijonnais\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column width=\u00a0\u00bb1\/2&Prime;][vc_column_text] Echauffement 3 min (c&rsquo;est le m\u00eame \u00e9chauffement pour les 2 programmes) course sur place 30 \u201c mont\u00e9e des genoux 20 \u201c talons fesses 20 \u201c course sur place 20 \u201c \u00e9paules 20 \u201c cervicales 20 \u201c coudes 20 \u201c hanches 10 \u201c genoux 10 \u201c chevilles 10 \u201c poignets 10 \u201c [\/vc_column_text][\/vc_column][vc_column width=\u00a0\u00bb1\/2&Prime;][vc_single_image&hellip;\" \/>\n<meta property=\"og:url\" content=\"http:\/\/avirondijonnais.com\/index.php\/programmes-entrainement\/\" \/>\n<meta property=\"og:site_name\" content=\"Aviron Dijonnais\" \/>\n<meta property=\"article:modified_time\" content=\"2020-03-21T19:21:12+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" 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