{"id":26368,"date":"2020-04-19T12:06:06","date_gmt":"2020-04-19T10:06:06","guid":{"rendered":"https:\/\/hellocare.com\/?p=26368"},"modified":"2025-12-05T10:13:31","modified_gmt":"2025-12-05T09:13:31","slug":"sport-a-la-maison-confinement","status":"publish","type":"post","link":"https:\/\/www.hellocare.com\/blog\/sport-a-la-maison-confinement\/","title":{"rendered":"Sport \u00e0 la maison : 5 id\u00e9es pour rester en forme"},"content":{"rendered":"

C<\/span>‘est bien connu, une activit\u00e9 physique contribue \u00e0 la sant\u00e9 physique et mentale. Comme de nombreuses personnes sont actuellement confin\u00e9es chez elles en raison de la pand\u00e9mie de COVID-19, voici un guide pratique pour vous aider \u00e0 faire du sport \u00e0 la maison et de rester physiquement actif m\u00eame dans un espace limit\u00e9.
\n<\/span><\/span><\/span><\/p>\n<\/div>

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\"Sport<\/span><\/div>
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Sport \u00e0 la maison : Utilisez votre poids corporel<\/h2><\/h3><\/div>

Pas d\u2019\u00e9quipement ? Pas de probl\u00e8me ! Les exercices de sport qui utilisent le poids du corps sont parfaits pour cette raison. Ils permettent en effet de faire de l\u2019entra\u00eenement musculaire et du cardio en m\u00eame temps. Comme il n\u2019y a pas d\u2019\u00e9quipement impliqu\u00e9, la transition est \u00e9galement plus rapide. Ceci augmente votre fr\u00e9quence cardiaque et vous permet de br\u00fbler des calories. Ainsi, vous pouvez vous concentrer sur des \u00e9l\u00e9ments de base, tels que le gainage, les pompes, les squats ou les jumping-jacks. Vous pouvez facilement cr\u00e9er votre propre s\u00e9ance de sport \u00e0 la maison. Choisissez 4 s\u00e9ries de 5 exercices pour 45 secondes de travail, suivies par 15 secondes de repos. Vous aurez ainsi un entra\u00eenement complet en moins de 20 minutes<\/strong>. Il existe \u00e9galement plusieurs tutoriels et s\u00e9ances ligne, comme Gym Direct<\/a> sur YouTube, pour continuer \u00e0 faire du sport \u00e0 la maison.<\/p>\n<\/div>

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Mettez-vous au HIIT<\/h2><\/h3><\/div>

Les entra\u00eenements HIIT combinent g\u00e9n\u00e9ralement de courtes p\u00e9riodes d’exercice intense avec des p\u00e9riodes de repos ou d’exercice de faible intensit\u00e9. En r\u00e8gle g\u00e9n\u00e9rale, un entra\u00eenement HIIT dure de 10 \u00e0 30 minutes. Mais malgr\u00e9 la bri\u00e8vet\u00e9 de l’entra\u00eenement, il peut produire des bienfaits pour la sant\u00e9 similaires \u00e0 deux fois plus d’exercice d’intensit\u00e9 mod\u00e9r\u00e9e. En effet, le HIIT am\u00e9liore la sant\u00e9 cardiaque, tonifie et muscle le corps et favorise la perte de poids. Vous pouvez vous aider par une application telle que 7 Minute Workout qui vous propose de faire un entra\u00eenement complet en 7 minutes<\/strong>.<\/p>\n<\/div>

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Sport \u00e0 la maison : Relaxez-vous avec le Pilates ou le Yoga<\/h2><\/h3><\/div>

Si vous n’avez jamais fait de sport \u00e0 la maison, rien de mieux que de commencer doucement. Ces deux activit\u00e9s sont \u00e0 la fois de faible intensit\u00e9, \u00e0 faible impact et inclusifs, contrairement \u00e0 de nombreuses autres formes d’exercice. De mani\u00e8re g\u00e9n\u00e9rale, le yoga est beaucoup plus une question de flexibilit\u00e9 et de stabilit\u00e9, tandis que le Pilates<\/a> combine force et stabilit\u00e9. Vous pouvez choisir de faire les salutations au soleil<\/a> (d\u00e8s le petit matin!) ou des exercices de Pilates, disponibles sur diff\u00e9rentes plateformes en ligne.<\/p>\n<\/div>

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Faites des escaliers votre meilleur ami<\/h2><\/h3><\/div>

L’utilisation des escaliers est un moyen extr\u00eamement efficace de maintenir la forme physique et faire du sport \u00e0 la maison. Trois mont\u00e9es rapides de 20 secondes par jour<\/strong> peuvent am\u00e9liorer la condition physique en seulement six semaines. Les escaliers offrent \u00e9galement la possibilit\u00e9 de faire des exercices de musculation.<\/p>\n<\/div>

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Sport \u00e0 la maison : Dansez !<\/h2><\/h3><\/div>

La danse est un excellent moyen de prot\u00e9ger le c\u0153ur et de maintenir sa forme physique. En effet, elle peut atteindre une intensit\u00e9 mod\u00e9r\u00e9e et vigoureuse et peut m\u00eame imiter un entra\u00eenement HIIT. Elle a \u00e9galement des bienfaits reconnus sur la sant\u00e9 mentale et peut ainsi nous aider \u00e0 faire face \u00e0 la solitude impos\u00e9e par les coronavirus. Rythmes \u00e9lectroniques, rock ou pop, augmentez le volume et transformez votre salon ou votre cuisine ! Faire du sport \u00e0 la maison devient beaucoup plus amusant \ud83d\ude09<\/p>\n<\/div>

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Bonus : jouez avec les enfants<\/h2><\/h3><\/div>

La distanciation sociale est une bonne occasion de cr\u00e9er davantage de liens avec vos enfants. Profitez du temps suppl\u00e9mentaire que vous passerez chez vous pour faire du sport \u00e0 la maison avec vos enfants ! Ceci leur permet de rester actif, et vous aussi. La cl\u00e9 ? L’improvisation<\/strong>\u00a0: utilisez des chaises, des coussins ou d\u2019autres meubles pour cr\u00e9er des parcours d\u2019obstacles.<\/p>\n<\/div>

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\"consulter<\/a><\/span><\/div>\n
<\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"

‘est bien connu, une activit\u00e9 physique contribue \u00e0 la sant\u00e9 physique et mentale. Comme de nombreuses personnes sont<\/p>\n","protected":false},"author":28,"featured_media":26369,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[541,648],"tags":[],"class_list":["post-26368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante-mentale-bien-etre","category-sport-bien-etre"],"acf":[],"yoast_head":"\nSport \u00e0 la maison : 5 id\u00e9es pour rester en forme pendant le confinement<\/title>\n<meta name=\"description\" content=\"Voici quelques id\u00e9es pour faire du sport \u00e0 la maison, quel que soit votre niveau, afin de rester en forme m\u00eame pendant le confinement !\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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