{"id":13990,"date":"2017-06-14T00:00:00","date_gmt":"2017-06-13T22:00:00","guid":{"rendered":"http:\/\/shoelifer.com\/2017\/06\/14\/poitrine-tonique-5-minutes\/"},"modified":"2020-08-30T13:10:30","modified_gmt":"2020-08-30T12:10:30","slug":"poitrine-tonique-5-minutes","status":"publish","type":"post","link":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/","title":{"rendered":"UNE POITRINE TONIQUE EN 5 MINUTES PAR JOUR"},"content":{"rendered":"[vc_row][vc_column offset=&#8221;vc_hidden-lg vc_hidden-md&#8221;][vc_column_text][\/vc_column_text]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<span style=\"color: #000000;\">\u00c9pisode\u00a03.\u00a0Apr\u00e8s <a style=\"color: #000000;\" href=\"http:\/\/shoelifer.com\/grooming\/cinq-minutes-sport-1-jambes-fines\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=fr&#038;q=http:\/\/shoelifer.com\/grooming\/cinq-minutes-sport-1-jambes-fines\/&#038;source=gmail&#038;ust=1497522919184000&#038;usg=AFQjCNH5yzGxlUrOGxOn3-XS1rIxH3y5lA\">les jambes<\/a> et <a style=\"color: #000000;\" href=\"http:\/\/shoelifer.com\/grooming\/ventre-plat-5-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=fr&#038;q=http:\/\/shoelifer.com\/grooming\/ventre-plat-5-minutes\/&#038;source=gmail&#038;ust=1497522919184000&#038;usg=AFQjCNE6nLuCT7ugoi5Gu917GFLAylmBPQ\">le ventre<\/a>, on raffermit sa poitrine \u2013et ses bras\u2013 en cinq minutes top chrono\u00a0gr\u00e2ce \u00e0 ces deux exercices hyper efficaces !\u00a0 \u00c0 condition de les pratiquer\u00a0tous les jours\u2026\u00a0Chiche?<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Exercice 1\u00a0: Le pull-over<br \/>\n<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Le mode d\u2019emploi\u00a0?<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\">Allong\u00e9e sur le dos, jambes fl\u00e9chies, pieds au sol. Prenez un petit halt\u00e8re entre vos deux mains et, avec les bras tendus, effectuez une descente contr\u00f4l\u00e9e derri\u00e8re la t\u00eate en inspirant. Puis ramenez l&#8217;halt\u00e8re \u00e0 la verticale au milieu de la poitrine en expirant.<\/span><br \/>\n<span style=\"color: #000000;\"><strong><br \/>\nPour que ce soit efficace\u00a0<\/strong>: Faites quatre s\u00e9ries de 20 r\u00e9p\u00e9titions.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil\u00a0<\/strong>: Veillez \u00e0 ne pas d\u00e9coller le dos du tapis.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Exercice 2\u00a0: Les pompes<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Le mode d\u2019emploi\u00a0?<\/strong> <\/span><\/p>\n<p><span style=\"color: #000000;\">Placez-vous face au sol, en appui sur la pointe des pieds et sur les paumes des mains. Les jambes sont l\u00e9g\u00e8rement \u00e9cart\u00e9es, tandis que les bras le sont un peu plus que la largeur des \u00e9paules. Fl\u00e9chissez les coudes jusqu&#8217;\u00e0 ce que le nez et les pectoraux fr\u00f4lent le sol, pour remonter en poussant avec les bras jusqu&#8217;\u00e0 la position initiale.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Pour que ce soit efficace\u00a0<\/strong>: On commence par en faire deux ou trois maximum. L\u2019objectif est d\u2019arriver, au fil des s\u00e9ances, \u00e0 en faire entre huit et dix.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil\u00a0:<\/strong> Pas de panique si vous n\u2019en avez jamais fait, et que vous n\u2019arrivez pas \u00e0 en effectuer une seule\u00a0! Commencez par poser vos genoux au sol, jambes crois\u00e9es derri\u00e8re et faites plusieurs pompes dans cette position. De mani\u00e8re g\u00e9n\u00e9rale, gardez la t\u00eate et le dos bien align\u00e9s. Contractez vos abdos afin de maintenir une bonne position, sans cambrer le dos.<\/span><\/p>\n<p><em><strong><span style=\"color: #000000;\">Pour bien faire des pompes au sol, suivez en vid\u00e9o les conseils du coach Kristel.<\/span><\/strong><\/em>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[vc_raw_html]JTNDcCUzRSUzQ2lmcmFtZSUyMHdpZHRoJTNEJTIyODUzJTIyJTIwaGVpZ2h0JTNEJTIyNDgwJTIyJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZ3d3cueW91dHViZS5jb20lMkZlbWJlZCUyRm5keVRuWThJMlBVJTNGcmVsJTNEMCUyMiUyMGZyYW1lYm9yZGVyJTNEJTIyMCUyMiUyMGFsbG93ZnVsbHNjcmVlbiUzRSUzQyUyRmlmcmFtZSUzRSUzQyUyRnAlM0U=[\/vc_raw_html]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>3\u00e8me volet de notre s\u00e9rie : une poitrine ferme et tonique. Shoelifer a s\u00e9lectionn\u00e9 pour vous deux exercices courts mais efficaces \u00e0 condition de les pratiquer au quotidien.<\/p>\n","protected":false},"author":14,"featured_media":13516,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[16940],"tags":[2304,2863,2866,3048,3056,3057,3058,3059,3060],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.3 (Yoast SEO v21.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>UNE POITRINE TONIQUE EN 5 MINUTES PAR JOUR | Shoelifer.com<\/title>\n<meta name=\"description\" content=\"Une poitrine tonique en cinq minutes par jour ? Un d\u00e9fi facile \u00e0 relever \u00e0 condition de pratiquer ces deux exercices chaque jour.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"UNE POITRINE TONIQUE EN 5 MINUTES PAR JOUR\" \/>\n<meta property=\"og:description\" content=\"Une poitrine tonique en cinq minutes par jour ? Un d\u00e9fi facile \u00e0 relever \u00e0 condition de pratiquer ces deux exercices chaque jour.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/\" \/>\n<meta property=\"og:site_name\" content=\"Shoelifer.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/shoelifer\" \/>\n<meta property=\"article:published_time\" content=\"2017-06-13T22:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-08-30T12:10:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/serafina-hub.com\/new_en\/wp-content\/uploads\/2017\/07\/Shoelifer-sport-5-min-poitrine-UNE.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"840\" \/>\n\t<meta property=\"og:image:height\" content=\"560\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alixanne Chapon\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alixanne Chapon\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/\",\"url\":\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/\",\"name\":\"UNE POITRINE TONIQUE EN 5 MINUTES PAR JOUR | Shoelifer.com\",\"isPartOf\":{\"@id\":\"https:\/\/serafina-hub.com\/new_en\/#website\"},\"datePublished\":\"2017-06-13T22:00:00+00:00\",\"dateModified\":\"2020-08-30T12:10:30+00:00\",\"author\":{\"@id\":\"https:\/\/serafina-hub.com\/new_en\/#\/schema\/person\/cc0e2f5265e53c8d2e3ae5f17e0e0e47\"},\"description\":\"Une poitrine tonique en cinq minutes par jour ? Un d\u00e9fi facile \u00e0 relever \u00e0 condition de pratiquer ces deux exercices chaque jour.\",\"breadcrumb\":{\"@id\":\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/serafina-hub.com\/new_en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"UNE POITRINE TONIQUE EN 5 MINUTES PAR JOUR\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/serafina-hub.com\/new_en\/#website\",\"url\":\"https:\/\/serafina-hub.com\/new_en\/\",\"name\":\"Shoelifer.com\",\"description\":\"Style Trotter\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/serafina-hub.com\/new_en\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/serafina-hub.com\/new_en\/#\/schema\/person\/cc0e2f5265e53c8d2e3ae5f17e0e0e47\",\"name\":\"Alixanne Chapon\",\"description\":\"Anxieuse de nature, quand elle n\u2019\u00e9crit pas pour se d\u00e9fouler Alixanne passe la majeure partie de son temps \u00e0 arpenter les rues de Paris \u00e0 la d\u00e9couverte de bons plans, \u00e0 chiner \u2013la d\u00e9co \u00e9tant l\u2019une de ses passions\u2013, ou tout simplement \u00e0 deviser des heures durant (toujours sur des sujets hautement philosophiques bien s\u00fbr) avec ses ami(e)s. Elle a commenc\u00e9 \u00e0 \u00e9crire il y a plus de huit ans au Maroc, son pays natal \u2013et de coeur. Depuis quatre ans, elle vit dans le 12e arrondissement de la capitale fran\u00e7aise et a collabor\u00e9 avec de nombreux supports (So chic, Capital, Management, 7X7.press, etc.). Ce qui ne l\u2019emp\u00eache pas de rentrer r\u00e9guli\u00e8rement \u00e0 Casablanca et Marrakech afin de retrouver les siens et de se mettre au vert\u2026\",\"url\":\"https:\/\/serafina-hub.com\/new_en\/author\/alixanne-chapon\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"UNE POITRINE TONIQUE EN 5 MINUTES PAR JOUR | Shoelifer.com","description":"Une poitrine tonique en cinq minutes par jour ? Un d\u00e9fi facile \u00e0 relever \u00e0 condition de pratiquer ces deux exercices chaque jour.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/","og_locale":"fr_FR","og_type":"article","og_title":"UNE POITRINE TONIQUE EN 5 MINUTES PAR JOUR","og_description":"Une poitrine tonique en cinq minutes par jour ? Un d\u00e9fi facile \u00e0 relever \u00e0 condition de pratiquer ces deux exercices chaque jour.","og_url":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/","og_site_name":"Shoelifer.com","article_publisher":"https:\/\/www.facebook.com\/shoelifer","article_published_time":"2017-06-13T22:00:00+00:00","article_modified_time":"2020-08-30T12:10:30+00:00","og_image":[{"width":840,"height":560,"url":"https:\/\/serafina-hub.com\/new_en\/wp-content\/uploads\/2017\/07\/Shoelifer-sport-5-min-poitrine-UNE.jpg","type":"image\/jpeg"}],"author":"Alixanne Chapon","twitter_card":"summary_large_image","twitter_misc":{"\u00c9crit par":"Alixanne Chapon","Dur\u00e9e de lecture estim\u00e9e":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/","url":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/","name":"UNE POITRINE TONIQUE EN 5 MINUTES PAR JOUR | Shoelifer.com","isPartOf":{"@id":"https:\/\/serafina-hub.com\/new_en\/#website"},"datePublished":"2017-06-13T22:00:00+00:00","dateModified":"2020-08-30T12:10:30+00:00","author":{"@id":"https:\/\/serafina-hub.com\/new_en\/#\/schema\/person\/cc0e2f5265e53c8d2e3ae5f17e0e0e47"},"description":"Une poitrine tonique en cinq minutes par jour ? Un d\u00e9fi facile \u00e0 relever \u00e0 condition de pratiquer ces deux exercices chaque jour.","breadcrumb":{"@id":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/serafina-hub.com\/new_en\/beaute\/bien-etre\/poitrine-tonique-5-minutes\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/serafina-hub.com\/new_en\/"},{"@type":"ListItem","position":2,"name":"UNE POITRINE TONIQUE EN 5 MINUTES PAR JOUR"}]},{"@type":"WebSite","@id":"https:\/\/serafina-hub.com\/new_en\/#website","url":"https:\/\/serafina-hub.com\/new_en\/","name":"Shoelifer.com","description":"Style Trotter","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/serafina-hub.com\/new_en\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"Person","@id":"https:\/\/serafina-hub.com\/new_en\/#\/schema\/person\/cc0e2f5265e53c8d2e3ae5f17e0e0e47","name":"Alixanne Chapon","description":"Anxieuse de nature, quand elle n\u2019\u00e9crit pas pour se d\u00e9fouler Alixanne passe la majeure partie de son temps \u00e0 arpenter les rues de Paris \u00e0 la d\u00e9couverte de bons plans, \u00e0 chiner \u2013la d\u00e9co \u00e9tant l\u2019une de ses passions\u2013, ou tout simplement \u00e0 deviser des heures durant (toujours sur des sujets hautement philosophiques bien s\u00fbr) avec ses ami(e)s. Elle a commenc\u00e9 \u00e0 \u00e9crire il y a plus de huit ans au Maroc, son pays natal \u2013et de coeur. Depuis quatre ans, elle vit dans le 12e arrondissement de la capitale fran\u00e7aise et a collabor\u00e9 avec de nombreux supports (So chic, Capital, Management, 7X7.press, etc.). Ce qui ne l\u2019emp\u00eache pas de rentrer r\u00e9guli\u00e8rement \u00e0 Casablanca et Marrakech afin de retrouver les siens et de se mettre au vert\u2026","url":"https:\/\/serafina-hub.com\/new_en\/author\/alixanne-chapon\/"}]}},"images":{"medium":"https:\/\/serafina-hub.com\/new_en\/wp-content\/uploads\/2017\/07\/Shoelifer-sport-5-min-poitrine-UNE-300x200.jpg","large":"https:\/\/serafina-hub.com\/new_en\/wp-content\/uploads\/2017\/07\/Shoelifer-sport-5-min-poitrine-UNE.jpg"},"_links":{"self":[{"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/posts\/13990"}],"collection":[{"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/comments?post=13990"}],"version-history":[{"count":1,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/posts\/13990\/revisions"}],"predecessor-version":[{"id":26958,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/posts\/13990\/revisions\/26958"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/media\/13516"}],"wp:attachment":[{"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/media?parent=13990"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/categories?post=13990"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_en\/wp-json\/wp\/v2\/tags?post=13990"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}