{"id":13957,"date":"2017-05-31T00:00:00","date_gmt":"2017-05-30T22:00:00","guid":{"rendered":"http:\/\/shoelifer.com\/2017\/05\/31\/cinq-minutes-sport-1-jambes-fines\/"},"modified":"2020-07-02T19:14:14","modified_gmt":"2020-07-02T18:14:14","slug":"cinq-minutes-sport-1-jambes-fines","status":"publish","type":"post","link":"https:\/\/serafina-hub.com\/new_shoelifer\/beaute\/bien-etre\/cinq-minutes-sport-1-jambes-fines\/","title":{"rendered":"CINQ MINUTES DE SPORT, \u00c9PISODE 1 : DES JAMBES FINES ET FUSEL\u00c9ES"},"content":{"rendered":"[vc_row][vc_column offset=\u00a0\u00bbvc_hidden-lg vc_hidden-md\u00a0\u00bb][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;\">Parce qu\u2019il n\u2019est jamais trop tard pour raffermir ou sculpter sa silhouette et que l\u2019\u00e9preuve fatidique du maillot de bain approche \u00e0 grands pas, Shoelifer a s\u00e9lectionn\u00e9 des exercices courts, cibl\u00e9s et efficaces \u2013\u00e0 condition de les pratiquer chaque jour. On commence par deux mouvements redoutables, pour des gambettes de nymphettes\u00a0en cinq minutes!<\/span><\/p>\n<p><strong><span style=\"color: #000000;\">Exercice 1\u00a0: le squat<\/span><\/strong><\/p>\n<p><span style=\"color: #000000;\"><strong>Le mode d\u2019emploi ?<\/strong><br \/>\n<\/span><span style=\"color: #000000;\">Placez-vous debout, vos pieds parall\u00e8les et \u00e9cart\u00e9s de la largueur des \u00e9paules. Cambrez-vous, contractez vos abdos et baissez-vous 15 fois de suite.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Pour que ce soit efficace<\/strong> : selon votre forme, faites 4 s\u00e9ries de 15 ou de 20 (avec une pause de 1 \u00e0 2 minutes entre chaque s\u00e9rie).\u00a0<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil\u00a0<\/strong>: n\u2019allez pas trop vite, l\u2019id\u00e9al est de marquer une pause de 2 secondes \u00e0 chaque fois que vous arrivez en bas. Et plus vous descendez &#8211; et vous souffrez &#8211; plus vous faites travailler vos fessiers.<\/span><\/p>\n<p><strong><em><span style=\"color: #000000;\">Suivez les conseils d&rsquo;Erwann Menth\u00e9our, pour avoir la bonne technique du squat.<\/span><\/em><\/strong>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[vc_raw_html]JTNDcCUzRSUzQ2lmcmFtZSUyMHdpZHRoJTNEJTIyMTI4MCUyMiUyMGhlaWdodCUzRCUyMjcyMCUyMiUyMHNyYyUzRCUyMmh0dHBzJTNBJTJGJTJGd3d3LnlvdXR1YmUuY29tJTJGZW1iZWQlMkZKTDVJNGg2d3REVSUyMiUyMGZyYW1lYm9yZGVyJTNEJTIyMCUyMiUyMGFsbG93ZnVsbHNjcmVlbiUzRSUzQyUyRmlmcmFtZSUzRSUzQyUyRnAlM0U=[\/vc_raw_html]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[vc_column_text]<strong><span style=\"color: #000000;\">Exercice 2\u00a0: la fente<\/span><\/strong><\/p>\n<p><strong><span style=\"color: #000000;\">Le mode d\u2019emploi\u00a0?<br \/>\n<\/span><\/strong><span style=\"color: #000000;\">Commencez par vous tenir debout avec vos jambes un peu moins \u00e9cart\u00e9es que la largeur des \u00e9paules. Avec votre pied droit, faites un grand pas en avant et abaissez votre corps jusqu&rsquo;\u00e0 ce que votre cuisse soit parall\u00e8le au sol. Gardez vos \u00e9paules en arri\u00e8re, vos bras doivent \u00eatre rel\u00e2ch\u00e9s. Remontez et alternez\u00a0: changez de pied \u00e0 chaque fente. \u00a0<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Pour que ce soit efficace<\/strong> : 4 ou 5 s\u00e9ries de 20.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil\u00a0<\/strong>: le haut du corps doit toujours rester bien droit et votre genou ne doit pas d\u00e9passer la pointe de votre pied.<\/span>[\/vc_column_text]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[vc_raw_html]JTNDcCUzRSUzQ2lmcmFtZSUyMHdpZHRoJTNEJTIyMTI4MCUyMiUyMGhlaWdodCUzRCUyMjcyMCUyMiUyMHNyYyUzRCUyMmh0dHBzJTNBJTJGJTJGd3d3LnlvdXR1YmUuY29tJTJGZW1iZWQlMkY4bnhHWmtMWTA4ZyUyMiUyMGZyYW1lYm9yZGVyJTNEJTIyMCUyMiUyMGFsbG93ZnVsbHNjcmVlbiUzRSUzQyUyRmlmcmFtZSUzRSUzQyUyRnAlM0U=[\/vc_raw_html]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[\/vc_column][\/vc_row]\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Il n\u2019est jamais trop tard pour sculpter sa silhouette. Nous avons s\u00e9lectionn\u00e9 des exercices courts et efficaces \u00e0 pratiquer quotidiennement pour obtenir des jambes fines et fusel\u00e9es.<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Related Posts generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":14,"featured_media":11965,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_stc_notifier_status":"sent","_stc_notifier_sent_time":"2022-03-19 21:02:56","_stc_notifier_request":false,"_stc_notifier_prevent":false,"_stc_subscriber_keywords":"","_stc_subscriber_search_areas":""},"categories":[14979],"tags":[],"thb-sponsors":[],"_links":{"self":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13957"}],"collection":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/comments?post=13957"}],"version-history":[{"count":1,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13957\/revisions"}],"predecessor-version":[{"id":26977,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13957\/revisions\/26977"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/media\/11965"}],"wp:attachment":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/media?parent=13957"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/categories?post=13957"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/tags?post=13957"},{"taxonomy":"thb-sponsors","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/thb-sponsors?post=13957"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}