{"id":3122,"date":"2017-11-15T11:25:27","date_gmt":"2017-11-15T10:25:27","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=3122"},"modified":"2019-09-19T19:04:01","modified_gmt":"2019-09-19T17:04:01","slug":"fitness-hiver-renforcement-jambes","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-renforcement-jambes","title":{"rendered":"En forme pour skier #4 : renforcement des jambes"},"content":{"rendered":"<p>Des jambes puissantes sont essentielles \u00e0 la pratique du ski. Des moniteurs de ski exp\u00e9riment\u00e9s et le fondateur de <a title=\"SportboXX\" href=\"https:\/\/shop.windhund.com\/\" target=\"_blank\" rel=\"noopener\">SportboXX<\/a> G\u00fcnther Matzinger se sont associ\u00e9s pour d\u00e9velopper des exercices qui vous permettront d\u2019avoir des jambes de feu en arrivant sur les pistes. <!--more--><\/p>\n<h2>C\u2019est parti pour le renforcement des jambes<\/h2>\n<p style=\"text-align: center;\">Avec <a title=\"\u00c9cole de Freeride de Stefan Baumgartner\" href=\"https:\/\/www.checkyeti.com\/fr\/Stefan\">Stefan Baumgartner<\/a><\/p>\n<p style=\"text-align: center;\">Directeur d\u2019\u00e9cole de ski \u00e0 Saalbach-Hinterglemm (Salzburg, Autriche)<\/p>\n<figure id=\"attachment_3114\" aria-describedby=\"caption-attachment-3114\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-3114\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-150x150.jpg\" alt=\"Portrait de Stefan Baumgartner.\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-768x768.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-1024x1024.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner.jpg 1044w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-3114\" class=\"wp-caption-text\">Stefan Baumgartner<\/figcaption><\/figure>\n<blockquote>\n<p style=\"text-align: center;\">&#8220;Pour aborder des descentes dans la poudreuse, une piste de bosses ou bien franchir une plaque de verglas il est n\u00e9cessaire d\u2019avoir des cuisses solides.&#8221;<\/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 style=\"font-size: 1rem;\" href=\"#demipont\">Demi-pont<\/a><\/li>\n<li><a href=\"#extensionhanche\">Extension de la hanche<\/a><\/li>\n<li><a href=\"#leverjambeallonge\">Lever de jambe allong\u00e9<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\"><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">Rep\u00e9rez-vous gr\u00e2ce au code couleurs :\n<p><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><\/li>\n<\/ul>\n<h3 id=\"instructions\">Mode d&#8217;emploi<\/h3>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><strong>\u00c9chauffez-vous<\/strong> avant chaque s\u00e9ance<\/li>\n<li><strong>Choisissez<\/strong> vous-m\u00eame 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<h3 id=\"demipont\">Demi-pont<\/h3>\n<figure id=\"attachment_3160\" aria-describedby=\"caption-attachment-3160\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3160\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-demi-pont.jpg\" alt=\"Instruction pour effectuer un demi-pont.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-demi-pont.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-demi-pont-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-demi-pont-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-demi-pont-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3160\" class=\"wp-caption-text\">Le demi-pont est un exercice facile qui permet de renforcer les jambes ainsi que le torse<\/figcaption><\/figure>\n<ul>\n<li>Mettez-vous sur le dos et pliez les jambes en gardant les pieds \u00e0 terre<\/li>\n<li>Soulevez les hanches jusqu\u2019\u00e0 ce que vos cuisses et votre abdomen soient align\u00e9s<\/li>\n<li>Revenez \u00e0 la position initiale<\/li>\n<li>Pour ajouter une difficult\u00e9 : levez une jambe et gardez-la tendue<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 id=\"extensionhanche\">Extension de la hanche<\/h3>\n<figure id=\"attachment_3161\" aria-describedby=\"caption-attachment-3161\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3161\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-extension-hanche.jpg\" alt=\"Consignes pour r\u00e9aliser une extension de la hanche.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-extension-hanche.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-extension-hanche-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-extension-hanche-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-extension-hanche-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3161\" class=\"wp-caption-text\">L\u2019extension de la hanche renforce les jambes et les muscles fessiers<\/figcaption><\/figure>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Mettez-vous \u00e0 quatre-pattes<\/li>\n<li>Pliez une jambe \u00e0 90\u00b0 et levez-la, toujours pli\u00e9e et plante du pied vers le haut<\/li>\n<li>Revenez \u00e0 la position initiale<\/li>\n<\/ul>\n<h3 id=\"leverjambeallonge\">Lever de jambe allong\u00e9<\/h3>\n<figure id=\"attachment_3163\" aria-describedby=\"caption-attachment-3163\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3163 size-full\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-lever-jambe-allonge.jpg\" alt=\"Mod\u00e8le pour effectuer un lever de jambe allong\u00e9.\" width=\"2000\" height=\"1008\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-lever-jambe-allonge.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-lever-jambe-allonge-300x151.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-lever-jambe-allonge-768x387.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-jambes-lever-jambe-allonge-1024x516.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3163\" class=\"wp-caption-text\">Le lever de jambe allong\u00e9 est un parfait exercice pour muscler les adducteurs<\/figcaption><\/figure>\n<ul>\n<li>Allongez-vous sur le c\u00f4t\u00e9 et placez la jambe du dessus devant l\u2019autre<\/li>\n<li>Levez et baissez l\u2019autre jambe, qui doit \u00eatre tendue<\/li>\n<\/ul>\n<p>Renforcement des jambes : fait<\/p>\n<p>Et si vous commenciez \u00e0 vous entra\u00eener pour le ski d\u00e8s maintenant ? <a title=\"Interview de 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 devrait vous en convaincre<\/a>.<\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Des jambes puissantes sont essentielles \u00e0 la pratique du ski. Des moniteurs de ski exp\u00e9riment\u00e9s et le fondateur de SportboXX G\u00fcnther Matzinger se sont associ\u00e9s pour d\u00e9velopper des exercices qui vous permettront d\u2019avoir des jambes de feu en arrivant sur les pistes.<\/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 #4 : renforcement des jambes<\/title>\n<meta name=\"description\" content=\"S\u00e9rie n\u00b04 : Des jambes solides sont importantes pour assurer sur les pistes de ski. 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