{"id":1002,"date":"2020-01-08T13:45:00","date_gmt":"2020-01-08T13:45:00","guid":{"rendered":"https:\/\/askeli.monsieurlucien.com\/?p=1002"},"modified":"2021-06-22T14:10:16","modified_gmt":"2021-06-22T14:10:16","slug":"des-exercices-sans-equipements","status":"publish","type":"post","link":"https:\/\/orahe.com\/des-exercices-sans-equipements\/","title":{"rendered":"Des exercices sans \u00e9quipements"},"content":{"rendered":"\n<p>Pas besoin d\u2019appareils sophistiqu\u00e9s ni de lieu particulier pour&nbsp;<strong>se maintenir en forme<\/strong>.&nbsp;Seuls imp\u00e9ratifs : l\u2019exercice doit \u00eatre continu et durer au minimum 30 minutes.<\/p>\n\n\n\n<p><strong>Mon exercice : Un joli ventre plat<\/strong><\/p>\n\n\n\n<p>Mesdames, pour un joli ventre plat, effectuons chaque jour quelques minutes de gainage. C\u2019est le renforcement musculaire par excellence de la ceinture abdominale.<\/p>\n\n\n\n<p><strong>Nous avons le choix entre :<\/strong><\/p>\n\n\n\n<ul><li>Une belle planche, parall\u00e8le au sol, en appui sur les coudes et les genoux (ou sur les pieds et les mains pour les plus aguerries), fessiers et abdos contract\u00e9s pour prot\u00e9ger notre dos, que nous tiendrons 1 minute pour commencer.\u00a0<\/li><li>Une planche sur le c\u00f4t\u00e9, en appui sur un coude, le bras oppos\u00e9 tendu vers le ciel, perpendiculaire \u00e0 votre corps, que nous tiendrons l\u00e0 encore 1 minute.\u00a0<\/li><li>Une s\u00e9rie de 10 pompes sur les genoux, mains sous les \u00e9paules, coudes d\u00e9verrouill\u00e9es, fessiers et abdos bien contract\u00e9s pour toujours prot\u00e9ger notre dos.<\/li><\/ul>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Estelle Lef\u00e9bure<\/strong><\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignleft size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/orahe.com\/wp-content\/uploads\/2021\/06\/LIV0984.jpg\" alt=\"\" class=\"wp-image-1003\" srcset=\"https:\/\/orahe.com\/wp-content\/uploads\/2021\/06\/LIV0984.jpg 640w, https:\/\/orahe.com\/wp-content\/uploads\/2021\/06\/LIV0984-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><figcaption>Estelle Paddle St jean Cap Ferrat @Olivier BORDE<\/figcaption><\/figure><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pas besoin d\u2019appareils sophistiqu\u00e9s ni de lieu particulier pour&nbsp;se maintenir en forme.&nbsp;Seuls imp\u00e9ratifs : l\u2019exercice doit \u00eatre continu et durer au minimum 30 minutes. Mon exercice : Un joli ventre plat Mesdames, pour un joli ventre plat, effectuons chaque jour quelques minutes de gainage. C\u2019est le renforcement musculaire par excellence de la ceinture abdominale. Nous [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1004,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","footnotes":""},"categories":[10],"tags":[],"_links":{"self":[{"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/posts\/1002"}],"collection":[{"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/comments?post=1002"}],"version-history":[{"count":2,"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/posts\/1002\/revisions"}],"predecessor-version":[{"id":1016,"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/posts\/1002\/revisions\/1016"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/media\/1004"}],"wp:attachment":[{"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/media?parent=1002"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/categories?post=1002"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/orahe.com\/wp-json\/wp\/v2\/tags?post=1002"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}