{"id":13999,"date":"2017-06-27T00:00:00","date_gmt":"2017-06-26T22:00:00","guid":{"rendered":"http:\/\/shoelifer.com\/2017\/06\/27\/fesses-a-la-bresilienne-5-minutes\/"},"modified":"2020-07-02T19:14:10","modified_gmt":"2020-07-02T18:14:10","slug":"fesses-a-la-bresilienne-5-minutes","status":"publish","type":"post","link":"https:\/\/serafina-hub.com\/new_shoelifer\/beaute\/bien-etre\/fesses-a-la-bresilienne-5-minutes\/","title":{"rendered":"DES FESSES \u00ab \u00c0 LA BR\u00c9SILIENNE \u00bb EN 5 MINUTES PAR JOUR"},"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;\">Dernier \u00e9pisode\u00a0!\u00a0Apr\u00e8s les jambes,\u00a0le ventre, <a href=\"http:\/\/shoelifer.com\/grooming\/poitrine-tonique-5-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\">la poitrine<\/a> et <a href=\"http:\/\/shoelifer.com\/grooming\/bras-fermes-muscles-5-minutes\/\" target=\"_blank\" rel=\"noopener noreferrer\">les bras<\/a>, voici deux exercices redoutablement efficaces pour des fesses fermes et rebondies. \u00c0 condition de les pratiquer r\u00e9guli\u00e8rement, bien s\u00fbr. Chiche\u00a0?<\/span><\/p>\n<p><strong><span style=\"color: #000000;\">Exercice 1\u00a0: Le <em>donkey kick<\/em><\/span><\/strong><\/p>\n<p><span style=\"color: #000000;\"><strong>Le mode d\u2019emploi\u00a0?<\/strong> Mettez vous \u00e0 quatre pattes. Levez la jambe droite vers l\u2019arri\u00e8re, en gardant le genou pli\u00e9 \u00e0 90 degr\u00e9s. Arr\u00eatez lorsque la cuisse arrive dans l\u2019alignement du buste. Puis redescendez la jambe sans poser le genou au sol et recommencez le m\u00eame mouvement.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Pour que ce soit efficace\u00a0<\/strong>: Faites trois s\u00e9ries de 20 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil<\/strong>: Pour que \u00e7a marche vraiment, levez la jambe rapidement mais redescendez-la lentement.<\/span><\/p>\n<p><strong><span style=\"color: #000000;\">Exercice 2\u00a0: Le fessier <em>squeeze<\/em><\/span><\/strong><\/p>\n<p><span style=\"color: #000000;\"><strong>Le mode d\u2019emploi\u00a0?<\/strong> Allongez-vous sur le dos, genoux pli\u00e9s. Les pieds sont au sol, \u00e0 une vingtaine de centim\u00e8tres des fesses, et \u00e9cart\u00e9s de la largeur du bassin. Levez les hanches et le bassin le plus haut possible, tout en contractant les fessiers et maintenez cette position plusieurs secondes.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Pour que ce soit efficace\u00a0<\/strong>: Faites 3 \u00e0 4 s\u00e9ries de 15.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil\u00a0:<\/strong> N\u2019oubliez pas de contracter les fessiers\u00a0! Expirez en remontant le bassin et inspirez \u00e0 la descente.<\/span><\/p>\n<p><em style=\"color: #000000; letter-spacing: 0.1em;\"><strong>En prime, quelques conseils en + du coach Erwann Menth\u00e9our pour affiner les fessiers. \u00a0<\/strong><\/em>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[vc_raw_html]JTNDcCUzRSUzQ2lmcmFtZSUyMHdpZHRoJTNEJTIyNTYwJTIyJTIwaGVpZ2h0JTNEJTIyMzE1JTIyJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZ3d3cueW91dHViZS5jb20lMkZlbWJlZCUyRjdRaXhLVnpkdE5VJTIyJTIwZnJhbWVib3JkZXIlM0QlMjIwJTIyJTIwYWxsb3dmdWxsc2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDJTJGcCUzRQ==[\/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>5\u00e8me volet de notre s\u00e9rie : des fesses fermes et rebondies. Shoelifer a s\u00e9lectionn\u00e9 pour vous deux exercices courts mais efficaces \u00e0 int\u00e9grer \u00e0 votre routine sport quotidienne.<!-- 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":13524,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_stc_notifier_status":"sent","_stc_notifier_sent_time":"2022-03-19 21:02:54","_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\/13999"}],"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=13999"}],"version-history":[{"count":1,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13999\/revisions"}],"predecessor-version":[{"id":26958,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13999\/revisions\/26958"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/media\/13524"}],"wp:attachment":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/media?parent=13999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/categories?post=13999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/tags?post=13999"},{"taxonomy":"thb-sponsors","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/thb-sponsors?post=13999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}