{"id":70,"date":"2020-03-20T16:52:24","date_gmt":"2020-03-20T15:52:24","guid":{"rendered":"http:\/\/coach-sami.com\/?page_id=70"},"modified":"2020-03-25T02:29:18","modified_gmt":"2020-03-25T01:29:18","slug":"college","status":"publish","type":"page","link":"http:\/\/coach-sami.com\/index.php\/college\/","title":{"rendered":"Coll\u00e8ge"},"content":{"rendered":"<p>  <a href=\"#\">   <\/a> <\/p>\n<ul id=\"m-170f8a430c2\" data-iid=\"8\" style=\"z-index: 12;\">\n<li data-id=\"1\"> <a href=\"http:\/\/coach-sami.com\/index.php\/accueil\/\"> <span>Accueil<\/span><\/a> <\/li>\n<li data-id=\"2\"> <a href=\"http:\/\/coach-sami.com\/index.php\/primaire\/\"> <span>Primaire<\/span><\/a> <\/li>\n<li data-id=\"3\"> <a href=\"http:\/\/coach-sami.com\/index.php\/college\/\"> <span>Coll\u00e8ge<\/span><\/a> <\/li>\n<li data-id=\"4\"> <a href=\"http:\/\/coach-sami.com\/index.php\/lycee\"> <span>Lyc\u00e9e<\/span><\/a> <\/li>\n<li data-id=\"7\"> <a href=\"http:\/\/coach-sami.com\/index.php\/adultes\"> <span>Adultes<\/span><\/a> <\/li>\n<\/ul>\n<p style=\"text-align: center;\"><span style=\"text-align: left;\"><strong>COLL\u00c8GE<\/strong><\/span><strong>\u200b<\/strong><\/p>\n<p style=\"text-align: center;\">Pour les coll\u00e9giens, 3 \u00e0 5 s\u00e9ance de 20 \u00e0 30 minutes sont n\u00e9cessaires pour maintenir un rythme d&#8217;activit\u00e9 physique hebdomadaire b\u00e9n\u00e9fique.<\/p>\n<p style=\"text-align: center;\">Les \u00e9l\u00e8ves peuvent composer leur s\u00e9ance de la mani\u00e8re suivante:<\/p>\n<p style=\"text-align: left;\">&#8211; 3 s\u00e9ries de 3 exercices d&#8217;\u00e9chauffement (30 secondes de travail pour chaque exercice)<\/p>\n<p style=\"text-align: left;\">&#8211; 3 s\u00e9ries de (3 exercices cardio + 3 exercices de renforcement), avec 30 secondes de temps de travail pour chaque exercice, 10 secondes de r\u00e9cup\u00e9ration apr\u00e8s chaque exercice et 2 minutes de r\u00e9cup\u00e9ration entre les s\u00e9ries.<\/p>\n<p style=\"text-align: left;\">&#8211; 3 exercices d&#8217;\u00e9tirement (30 secondes \u00e0 maintenir pour chaque position).<\/p>\n<p style=\"text-align: left;\"><strong>La bonne ex\u00e9cution<\/strong> des exercices permet de mieux profiter de la s\u00e9ance.<\/p>\n<p style=\"text-align: center;\"><strong>Bien s&#8217;hydrater pendant et apr\u00e8s la s\u00e9ance!<\/strong><\/p>\n<p>\u200b<\/p>\n<p style=\"text-align: center;\">Voici un exemple de s\u00e9ance<\/p>\n<ul>\n<li data-tve-custom-colour=\"\" style=\"\" data-tcb_hover_state_parent=\"\">\n<p style=\"\">echauffement<\/p>\n<p><span style=\"font-size: 16px; line-height: 32px; margin-top: 0px; padding-top: 0px; padding-left: 0px; margin-left: 0px; padding-right: 0px; margin-right: 0px; text-align: center;\"><\/span><\/li>\n<li data-tve-custom-colour=\"\" style=\"\" data-tcb_hover_state_parent=\"\">\n<p style=\"\">cardio<\/p>\n<p><span style=\"font-size: 16px; line-height: 32px; margin-top: 0px; padding-top: 0px; padding-left: 0px; margin-left: 0px; padding-right: 0px; margin-right: 0px; text-align: center;\"><\/span><\/li>\n<li data-tve-custom-colour=\"\" style=\"\" data-tcb_hover_state_parent=\"\">\n<p style=\"\">renforcement<\/p>\n<p><span style=\"font-size: 16px; line-height: 32px; margin-top: 0px; padding-top: 0px; padding-left: 0px; margin-left: 0px; padding-right: 0px; margin-right: 0px; text-align: center;\"><\/span><\/li>\n<li data-tve-custom-colour=\"\" style=\"\" data-tcb_hover_state_parent=\"\">\n<p style=\"\">\u00c9TIREMENT<\/p>\n<\/li>\n<\/ul>\n<p style=\"\">Pour l&#8217;\u00e9chauffement, vous pouvez choisir 3 exercices par s\u00e9ance.&nbsp;<\/p>\n<p style=\"\">Chaque exercice durera entre 20 et 30 secondes.<\/p>\n<p style=\"\">Les 3 exercices sont \u00e0 r\u00e9p\u00e9ter 3 fois, en respectant une pause de 10 secondes \u00e0 la fin de chaque s\u00e9rie.<\/p>\n<p style=\"\">Terminer cette premi\u00e8re partie de votre s\u00e9ance avec l&#8217;\u00e9chauffement articulaire.<\/p>\n<p style=\"\">Diff\u00e9rents exercices possibles:<\/p>\n<ul>\n<li>mont\u00e9e de genoux<\/li>\n<li>talons aux fesses<\/li>\n<li>jumping jack<\/li>\n<li>d\u00e9placements lat\u00e9raux, vers la droite\/vers la gauche<\/li>\n<li>cloche pied, droite\/gauche<\/li>\n<li>sauts pieds joints<\/li>\n<\/ul>\n<p style=\"\">Voici des exercices qui vont solliciter le syst\u00e8me cardio-respiratoire.<\/p>\n<p style=\"\">L&#8217;ex\u00e9cution doit \u00eatre intense et rapide.<\/p>\n<p style=\"\">Voici quelques exercices cardio:<\/p>\n<p style=\"\">1- mont\u00e9e de genoux<\/p>\n<p style=\"\">2- sauter avec ou sans corde<\/p>\n<p style=\"\">3- course rapide sur place<\/p>\n<p style=\"\">4- jumping jack<\/p>\n<p style=\"\">5- sauts avant\/arri\u00e8re<\/p>\n<p style=\"\">6- squat avec saut<\/p>\n<p style=\"\">7- burpees<\/p>\n<p style=\"\">8- escalade (mountain climbers)<\/p>\n<p style=\"\">9- sauts lat\u00e9raux<\/p>\n<p style=\"\">Vous trouverez ci-dessous des vid\u00e9os de certains de ces exercices.<\/p>\n<p style=\"\">\n<\/p>\n<p style=\"\">Ces exercices ont pour but de travailler la force musculaire, sans utiliser des charges additionnels.<\/p>\n<p style=\"\">Le rythme d&#8217;ex\u00e9cution de ces exercices doit \u00eatre mod\u00e9r\u00e9, pour bien sentir le travail des diff\u00e9rents groupes musculaires cibl\u00e9s.<\/p>\n<p style=\"\">Voici quelques exercices de renforcement:<\/p>\n<p style=\"\">Pour mes \u00e9l\u00e8ves de sixi\u00e8me et cinqui\u00e8me, je conseillerais les exercices de 1 \u00e0 7.<\/p>\n<p style=\"\">1- squat<\/p>\n<p style=\"\">2- chaise<\/p>\n<p style=\"\">3- fentes statiques<\/p>\n<p style=\"\">4- pompes sur les genoux<\/p>\n<p style=\"\">5- gainage frontal (planche)<\/p>\n<p style=\"\">6- fentes avant&nbsp;<\/p>\n<p style=\"\">7- gainage lombaire<\/p>\n<p style=\"\">8- pompes<\/p>\n<p style=\"\">9- lev\u00e9 de buste (crunch)<\/p>\n<p style=\"\">10- relev\u00e9 de bassin<\/p>\n<p style=\"\">\n<p style=\"\">Voici quelques exemples d&#8217;exercices en vid\u00e9o:<\/p>\n<h3 style=\"text-align: center;\">Fiches Etirements<\/h3>\n<p style=\"\">A la fin de chaque s\u00e9ance vous pouvez choisir 6 postures pour \u00e9tirer les diff\u00e9rentes parties du corps.<\/p>\n<p style=\"\">Chaque position doit \u00eatre maintenue pendant 30 secondes.<\/p>\n<p style=\"\">Bien inspirer\/expirer pendant les \u00e9tirements.<\/p>\n<p><span><img loading=\"lazy\" decoding=\"async\" alt=\"\" data-id=\"103\" width=\"419\" height=\"582\" title=\"\u00e9tirement 5\" src=\"\/\/coach-sami.com\/wp-content\/uploads\/2020\/03\/\u00e9tirement-5.jpg\"><\/span><span style=\"height: 100%;\"><img loading=\"lazy\" decoding=\"async\" alt=\"\" data-id=\"268\" width=\"949\" height=\"1280\" title=\"ESTIRAMIENTOS\" src=\"\/\/coach-sami.com\/wp-content\/uploads\/2020\/03\/ESTIRAMIENTOS-e1585058253676.jpg\" style=\"max-width: none !important;\" mt-d=\"0\" ml-d=\"0\"><\/span><\/p>\n<span class=\"tve-leads-two-step-trigger tl-2step-trigger-0\"><\/span><span class=\"tve-leads-two-step-trigger tl-2step-trigger-0\"><\/span>","protected":false},"excerpt":{"rendered":"<p>Accueil Primaire Coll\u00e8ge Lyc\u00e9e Adultes COLL\u00c8GE\u200b Pour les coll\u00e9giens, 3 \u00e0 5 s\u00e9ance de 20 \u00e0 30 minutes sont n\u00e9cessaires pour maintenir un rythme d&#8217;activit\u00e9 physique hebdomadaire b\u00e9n\u00e9fique. Les \u00e9l\u00e8ves peuvent composer leur s\u00e9ance de la mani\u00e8re suivante: &#8211; 3 s\u00e9ries de 3 exercices d&#8217;\u00e9chauffement (30 secondes de travail pour chaque exercice) &#8211; 3 s\u00e9ries [&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-70","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"http:\/\/coach-sami.com\/index.php\/wp-json\/wp\/v2\/pages\/70","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/coach-sami.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"http:\/\/coach-sami.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"http:\/\/coach-sami.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/coach-sami.com\/index.php\/wp-json\/wp\/v2\/comments?post=70"}],"version-history":[{"count":51,"href":"http:\/\/coach-sami.com\/index.php\/wp-json\/wp\/v2\/pages\/70\/revisions"}],"predecessor-version":[{"id":289,"href":"http:\/\/coach-sami.com\/index.php\/wp-json\/wp\/v2\/pages\/70\/revisions\/289"}],"wp:attachment":[{"href":"http:\/\/coach-sami.com\/index.php\/wp-json\/wp\/v2\/media?parent=70"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}