{"id":3102,"date":"2017-11-01T10:24:50","date_gmt":"2017-11-01T09:24:50","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=3102"},"modified":"2019-09-19T19:04:27","modified_gmt":"2019-09-19T17:04:27","slug":"fitness-hiver-musculation-fessier","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-fessier","title":{"rendered":"En forme pour skier #2 : musculation du fessier"},"content":{"rendered":"<p><span style=\"font-size: 1rem;\">Dans la vie de tous les jours les muscles fessiers sont utilis\u00e9s en permanence &#8211; pour se lever, marcher ou sauter. En ski et en snowboard, il sont sollicit\u00e9s de fa\u00e7on particuli\u00e8rement intense donc si vous n&#8217;avez pas envie d&#8217;avoir des courbatures apr\u00e8s une s\u00e9ance de ski, il n\u2019est jamais trop tard pour commencer l\u2019entra\u00eenement.<\/span><!--more--><\/p>\n<p>Voici donc le deuxi\u00e8me des <a title=\"Exercices En forme pour skier\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/tag\/en-forme-pour-skier\">8 exercices pr\u00e9paratoires<\/a> d\u00e9velopp\u00e9s par G\u00fcnther Matzinger, le fondateur de <a title=\"SportboXX\" href=\"http:\/\/shop.sportboxx.eu\/\" target=\"_blank\" rel=\"noopener\">SportboXX<\/a>, en association avec des moniteurs de ski exp\u00e9riment\u00e9s.<\/p>\n<h2>C\u2019est parti pour le renforcement des muscles fessiers<\/h2>\n<p style=\"text-align: center;\">Avec <a title=\"\u00c9cole de Ski d'Ingrid Salvenmoser\" href=\"https:\/\/www.checkyeti.com\/fr\/ingrid-salvenmoser\">Ingrid Salvenmoser<\/a><\/p>\n<p>Directrice d\u2019\u00e9cole de ski \u00e0 Scheffau am wilden Kaiser (Tyrol autrichien)<\/p>\n<p>&nbsp;<\/p>\n<figure id=\"attachment_3105\" aria-describedby=\"caption-attachment-3105\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3105 size-thumbnail\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-150x150.jpg\" alt=\"Portrait d'Ingrid Salvenmoser.\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-768x768.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-1024x1024.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser.jpg 1920w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-3105\" class=\"wp-caption-text\">Ingrid Salvenmoser<\/figcaption><\/figure>\n<blockquote>\n<p style=\"text-align: center;\"><i><span style=\"font-weight: 400;\">\u201eUn fessier bien muscl\u00e9 aide \u00e0 effectuer correctement les transferts de poids n\u00e9cessaires \u00e0 une bonne n\u00e9gociation des virages.\u201c<\/span><\/i><\/p>\n<\/blockquote>\n<p>Au sommaire :<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"#instructions\">Mode d\u2019emploi<\/a><\/li>\n<li><a href=\"#fentesclassiques\">Fentes classiques<\/a><\/li>\n<li><a href=\"#demifentes\">Demi-fentes<\/a><\/li>\n<li><a href=\"#fenteslaterales\">Fentes lat\u00e9rales<\/a><\/li>\n<\/ul>\n<h3 id=\"instructions\">Mode d&#8217;emploi :<\/h3>\n<ul>\n<li><strong>\u00c9chauffez-vous<\/strong> avant chaque s\u00e9ance<\/li>\n<li><strong>Choisissez vous-m\u00eame<\/strong> le nombre d\u2019exercices que vous voulez effectuer, en fonction de vos capacit\u00e9s et de l\u2019intensit\u00e9 souhait\u00e9e<\/li>\n<li>Dans l\u2019id\u00e9al commencez l\u2019entra\u00eenement environ 3 mois avant votre s\u00e9jour au ski et faites <strong>2 \u00e0 3 s\u00e9ances par semaine<\/strong>.<\/li>\n<\/ul>\n<p>&nbsp;<\/li>\n<li style=\"list-style-type: none;\">Rep\u00e9rez-vous gr\u00e2ce au code couleurs :\n<figure id=\"attachment_2692\" aria-describedby=\"caption-attachment-2692\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2692\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs.jpg\" alt=\"Les couleurs donnent un aper\u00e7u de la difficult\u00e9 de l\u2019exercice.\" width=\"2000\" height=\"620\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-300x93.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-768x238.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-1024x317.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-2692\" class=\"wp-caption-text\">Gr\u00e2ce aux pastilles de couleur rep\u00e9rez le nombre d\u2019exercices que vous devez effectuer ou leur dur\u00e9e, selon votre niveau de forme<\/figcaption><\/figure>\n<h3 id=\"fentesclassiques\">Fentes classiques<\/h3>\n<figure id=\"attachment_3107\" aria-describedby=\"caption-attachment-3107\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3107\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_classiques.jpg\" alt=\"Description d\u2019une fente classique.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_classiques.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_classiques-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_classiques-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_classiques-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3107\" class=\"wp-caption-text\">Les fentes sont consid\u00e9r\u00e9es comme l\u2019exercice par excellence pour muscler le fessier<\/figcaption><\/figure>\n<ul>\n<li>\u00c9cartez les jambes \u00e0 la largeur de vos \u00e9paules et mettez les mains sur les hanches<\/li>\n<li>Faites un grand pas en avant et baissez les hanches jusqu\u2019\u00e0 ce que votre cuisse avant soit parall\u00e8le au sol<\/li>\n<li>Le genou de la m\u00eame jambe ne doit pas d\u00e9passer la pointe de votre pied<\/li>\n<li>Revenez \u00e0 la position de d\u00e9part<\/li>\n<\/ul>\n<h3 id=\"demifentes\">Demi-fentes<\/h3>\n<figure id=\"attachment_3109\" aria-describedby=\"caption-attachment-3109\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3109\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_une_jambe.jpg\" alt=\"Instructions pour r\u00e9aliser des fentes \u00e0 une jambe.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_une_jambe.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_une_jambe-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_une_jambe-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_une_jambe-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3109\" class=\"wp-caption-text\">Ce type de fente est un excellent moyen de renforcer \u00e0 la fois le fessier et les cuisses<\/figcaption><\/figure>\n<ul>\n<li>Position de d\u00e9part : identique \u00e0 celle d\u2019une fente classique<\/li>\n<li>Avancez une jambe et abaissez les hanches jusqu\u2019\u00e0 ce que le genou de la jambe arri\u00e8re touche presque le sol.<\/li>\n<li>Revenez \u00e0 la position de d\u00e9part<\/li>\n<\/ul>\n<h3 id=\"fenteslaterales\">Fentes lat\u00e9rales<\/h3>\n<figure id=\"attachment_3108\" aria-describedby=\"caption-attachment-3108\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3108\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_laterales.jpg\" alt=\"Consignes pour r\u00e9aliser une fente lat\u00e9rale.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_laterales.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_laterales-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_laterales-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness_hiver_fessier_fentes_laterales-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3108\" class=\"wp-caption-text\">En plus du fessier, les fentes lat\u00e9rales permettent de renforcer les muscles int\u00e9rieurs de la cuisse<\/figcaption><\/figure>\n<ul>\n<li>\u00c9cartez les jambes \u00e0 la largeur de vos \u00e9paules et mettez les mains sur les hanches<\/li>\n<li>Faites un grand pas de c\u00f4t\u00e9 et baissez les hanches jusqu\u2019\u00e0 ce que votre cuisse soit parall\u00e8le au sol<\/li>\n<li>Votre genou fl\u00e9chi ne doit pas d\u00e9passer la pointe de votre pied<\/li>\n<li>Revenez \u00e0 la position de d\u00e9part<\/li>\n<\/ul>\n<p>Gr\u00e2ce \u00e0 ces exercices de musculation du fessier vous rapprochez de votre objectif. Bravo !<\/p>\n<p>Restez motiv\u00e9s pour votre entra\u00eenement en vue du ski en lisant <a title=\"Interview G\u00fcnther Matzinger\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/en-forme-skier-interview-champion\">cette interview du cr\u00e9ateur de la SportboXX G\u00fcnther Matzinger<\/a>.<\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Dans la vie de tous les jours les muscles fessiers sont utilis\u00e9s en permanence &#8211; pour se lever, marcher ou sauter. En ski et en snowboard, il sont sollicit\u00e9s de fa\u00e7on particuli\u00e8rement intense donc si vous n&#8217;avez pas envie d&#8217;avoir des courbatures apr\u00e8s une s\u00e9ance de ski, il n\u2019est jamais trop tard pour commencer l\u2019entra\u00eenement.<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_generate-full-width-content":"","footnotes":""},"categories":[128],"tags":[525],"coauthors":[275],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>En forme pour skier #2 : musculation du fessier<\/title>\n<meta name=\"description\" content=\"S\u00e9rie n\u00b02 : Les muscles fessiers sont tr\u00e8s sollicit\u00e9s sur les ski. 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Pour \\u00e9viter les courbatures, voici un programme de renforcement \\u00e0 effectuer avant l'hiver\",\"breadcrumb\":{\"@id\":\"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-fessier#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-fessier\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-fessier#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\/\/www.checkyeti.com\/blog\/nl\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"En forme pour skier #2 : musculation du fessier\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#\/schema\/person\/17fc9e4f7a90a74414f480683908314f\",\"name\":\"Marie-Liesse\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/2590fe8ea5c3569e88c91e6570cc705f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/2590fe8ea5c3569e88c91e6570cc705f?s=96&d=mm&r=g\",\"caption\":\"Marie-Liesse\"},\"url\":\"https:\/\/www.checkyeti.com\/blog\/author\/marie-liesse\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","lang":"fr","translations":{"fr":3102,"de":611,"it":3696,"en":10629},"pll_sync_post":[],"_links":{"self":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/3102"}],"collection":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/comments?post=3102"}],"version-history":[{"count":18,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/3102\/revisions"}],"predecessor-version":[{"id":10640,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/3102\/revisions\/10640"}],"wp:attachment":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/media?parent=3102"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/categories?post=3102"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/tags?post=3102"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/coauthors?post=3102"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}