{"id":32577,"date":"2022-01-20T04:16:00","date_gmt":"2022-01-20T03:16:00","guid":{"rendered":"https:\/\/www.ovonetwork.com\/blog\/?p=32577"},"modified":"2024-08-28T19:54:22","modified_gmt":"2024-08-28T17:54:22","slug":"meilleurs-exercices-de-preparation-pour-des-vacances-au-ski","status":"publish","type":"post","link":"https:\/\/www.ovonetwork.com\/blog\/fr\/meilleurs-exercices-de-preparation-pour-des-vacances-au-ski\/","title":{"rendered":"Les 7 meilleurs exercices de pr\u00e9paration \u00e0 faire avant le ski"},"content":{"rendered":"\n

Les sports d\u2019hiver n\u00e9cessitent un excellent \u00e9quilibre et un excellent contr\u00f4le.<\/strong><\/span> <\/strong>Malheureusement, notre pr\u00e9paration physique est g\u00e9n\u00e9ralement insuffisante<\/strong><\/span> ; o<\/strong><\/span>n est alors <\/span><\/strong>non seulement susceptible d\u2019augmenter le risque de blessure, mais \u00e9galement de g\u00e2cher notre plaisir \u00e0 cause de courbatures qui surviennent au bout de quelques jours sur les pistes.<\/strong><\/span>..<\/p>\n\n\n\n

Alors que vous soyez plut\u00f4t ski de piste, snowboard ou ski de fond, une bonne pr\u00e9paration avant les vacances peut consid\u00e9rablement booster vos performance<\/strong><\/b>s \u2013 <\/span><\/strong>et votre plaisir !<\/strong><\/span><\/p>\n\n\n\n

\n\n\n\n

Exercices d\u2019entra\u00eenement \u00e0 faire avant le ski<\/h2>\n\n\n\n

1. V\u00e9lo<\/b><\/h3>\n\n\n\n

Vous pouvez utiliser un v\u00e9lo statique ou \u00e0 p\u00e9dales. Le v\u00e9lo est un excellent moyen d\u2019am\u00e9liorer votre forme physique cardiovasculaire et de renforcer vos jambes<\/span> ; deux \u00e9l\u00e9ments indispensables \u00e0 la pr\u00e9paration aux sports d\u2019hiver. <\/span><\/p>\n\n\n\n

Si vous \u00eates membre d\u2019une salle de sport, vous pouvez \u00e9galement utiliser un X trainer, un stepper ou un rameur<\/span> !<\/p>\n\n\n\n

\"Road
Pour le v\u00e9lo, essayez d\u2019augmenter progressivement le temps et la distance, en essayant de faire au moins 20 minutes trois fois par semaine.<\/figcaption><\/figure><\/div>\n\n\n\n

2. Squats contre un mur<\/h3>\n\n\n\n

Placez-vous debout, le dos contre un mur, dans un alignement naturel et les pieds \u00e9cart\u00e9s de la largeur des \u00e9paules. Avancez vos pieds d\u2019environ 20 cm et glissez le long du mur pour placer vos pieds directement sous vos genoux. Maintenez cette position pendant 5 secondes, puis remontez le long du mur. R\u00e9p\u00e9tez l\u2019exercice 10-30 fois.<\/p>\n\n\n\n

\"An<\/figure><\/div>\n\n\n\n

3. La planche<\/h3>\n\n\n\n

Allong\u00e9 sur le sol, placez-vous sur vos coudes et vos orteils, en essayant de maintenir le reste du corps droit. \u00c9vitez de cambrer le dos, en particulier si vous commencez \u00e0 fatiguer. Maintenez cette position pendant 20-30 secondes et r\u00e9p\u00e9tez l\u2019exercice 4-5 fois. Augmentez progressivement le temps et le nombre de r\u00e9p\u00e9titions, mais souvenez-vous de ne jamais cambrer ni plier le dos.<\/p>\n\n\n

\n
\"\"<\/figure>\n<\/div>\n\n\n\n \n \n <\/symbol>\n \n \n <\/symbol>\n \n \n \n <\/symbol>\n \n \n \n <\/symbol>\n<\/svg>\n\n\n\n

D\u00e9couvrez nos propri\u00e9t\u00e9s avec un jacuzzi<\/h2>\n\n
\n
\n
\n <\/use><\/svg>\n <\/div>\n <\/div>\n
\n \n
\n .<\/span>.<\/span>.<\/span>\n <\/div>\n <\/div>\n
\n
\n <\/use><\/svg>\n <\/div>\n <\/div>\n<\/div>\n\n\n\n

4. Mont\u00e9e d\u2019escaliers\/de marches<\/h3>\n\n\n\n

Essayez de monter et descendre une seule marche de 20 \u00e0 30 fois. Puis changez de jambe principale. L\u2019exercice peut \u00eatre plus difficile en ajoutant des halt\u00e8res ou en utilisant une marche ou un support plus haut. Assurez-vous toujours que la marche ou le support soit parfaitement s\u00e9curis\u00e9.<\/p>\n\n\n\n

Dernier conseil : essayez de toujours emprunter les escaliers au lieu de l\u2019ascenseur !<\/p>\n\n\n\n

\"A<\/figure><\/div>\n\n\n\n

5. Fentes (lunges)<\/h3>\n\n\n\n

Tenez-vous debout, les mains sur les hanches, faites un pas en avant avec votre pied droit. Ensuite, rapprochez lentement le genou gauche le plus pr\u00e8s possible du sol, puis revenez en position debout. Compl\u00e9tez l\u2019exercice 10 fois avant de changer de pied pour travailler la jambe gauche. \u00c9vitez de pencher vers l\u2019avant ou sur le c\u00f4t\u00e9, et n\u2019\u00e9loignez pas trop votre genou des orteils.<\/p>\n\n\n\n

\"An<\/figure><\/div>\n\n\n\n

6. Pompes arri\u00e8re des bras<\/h3>\n\n\n\n

Asseyez-vous sur une chaise, les fessiers \u00e0 l\u2019avant et les mains de chaque c\u00f4t\u00e9. Baissez-vous lentement devant la chaise afin que vos coudes soient pli\u00e9s \u00e0 90 degr\u00e9s. Ensuite, poussez sur vos bras en tendant vos coudes. R\u00e9p\u00e9tez l\u2019exercice 20-30 fois. Essayez de ne pas trop utiliser vos jambes et hanches et mobilisez l\u2019arri\u00e8re de vos bras.<\/p>\n\n\n\n

Cet exercice est essentiel pour les d\u00e9butants, qui ont tendance \u00e0 passer beaucoup de temps \u00e0 se relever !<\/p>\n\n\n\n

\"An<\/figure><\/div>\n\n\n\n

7. Box jump<\/b><\/h3>\n\n\n\n

Trouvez une bo\u00eete solide ou un step, placez-vous \u00e0 cheval et sautez sur la bo\u00eete 10 fois. Assurez-vous que le support choisi soit adapt\u00e9 \u00e0 votre poids et parfaitement s\u00e9curis\u00e9 ! <\/p>\n\n\n\n

Selon votre niveau de forme actuel, cet exercice peut non seulement vous faire progresser, mais \u00e9galement renforcer votre r\u00e9sistance cardiovasculaire. Il peut aussi vous aider \u00e0 vous pr\u00e9parer aux changements soudains des conditions d\u2019enneigement.<\/p>\n\n\n\n

\"A<\/figure><\/div>\n\n\n\n
\n\n\n\n

La r\u00e9p\u00e9tition est cl\u00e9<\/h2>\n\n\n\n

Essayez de r\u00e9aliser ces exercices de pr\u00e9paration pour des vacances au ski au moins 3-4 fois par semaine. Ensuite, augmentez le nombre de r\u00e9p\u00e9titions autant que possible.<\/strong><\/p>\n\n\n\n

Si vous voulez continuez votre entra\u00eenement lors de vos vacances, rendez-vous sur notre site Web<\/a>, o\u00f9 vous pourrez retrouver notre collection de propri\u00e9t\u00e9s partenaires avec des installations de sport !<\/strong><\/p>\n\n\n\n

\n
\n R\u00e9servez votre chalet dans les Alpes<\/a>\n <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Voici les exercices de pr\u00e9paration pour des vacances au ski recommand\u00e9s par Gemma. Ils mobilisent tout le corps, sont simples \u00e0 r\u00e9aliser, o\u00f9 que vous soyez et \u00e0 tout moment, et ne n\u00e9cessitent aucun \u00e9quipement de sport \u00ab sp\u00e9cialis\u00e9 \u00bb.<\/p>\n","protected":false},"author":22,"featured_media":55008,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"mc4wp_mailchimp_campaign":[],"footnotes":""},"categories":[2131],"tags":[355,345,742,804],"class_list":["post-32577","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ski-activites","tag-ski-fr","tag-parole-dexpert","tag-vacances-au-ski","tag-vacances-dhiver"],"yoast_head":"\nTop 7 des exercices de pr\u00e9paration pour le ski | OVO Network<\/title>\n<meta name=\"description\" content=\"Voici les exercices de pr\u00e9paration pour des vacances au ski recommand\u00e9s par Gemma. 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