{"id":3172,"date":"2020-11-17T18:23:09","date_gmt":"2020-11-17T17:23:09","guid":{"rendered":"https:\/\/esmclub.be\/site\/?p=3172"},"modified":"2020-11-17T18:53:37","modified_gmt":"2020-11-17T17:53:37","slug":"exercices-ppg","status":"publish","type":"post","link":"https:\/\/esmclub.be\/site\/exercices-ppg\/","title":{"rendered":"Exercices PPG"},"content":{"rendered":"

salut,<\/p>\n

ci-dessous une s\u00e9rie d’exercices pour travailler le renforcement musculaire, adapt\u00e9s \u00e0 la course nature.<\/p>\n

Grand merci \u00e0 Fran\u00e7ois D\u00e9couvreur pour cet important travail.<\/p>\n

Fran\u00e7ois, outre \u00eatre une excellent coureur du groupe 1, assidu \u00e0 Thuin et r\u00e9guli\u00e8rement \u00e0 Monceau, a obtenu un master en \u00e9ducation physique \u00e0 Louvain la neuve et a fait en outre une sp\u00e9cialisation de pr\u00e9parateur  physique<\/p>\n

 <\/p>\n

D\u00e9j\u00e0 disponible sur le blog ESM et bient\u00f4t sur le site.<\/p>\n

Et vivement qu’on se retrouve en pr\u00e9sentiel.<\/p>\n

 <\/p>\n

Paul<\/p>\n

 <\/p>\n

Et aussi une proposition de progression en cliquant ici Exercices PPG Fran\u00e7ois<\/a> <\/p>\n

1) introduction: https:\/\/youtu.be\/lk_KrK7BSg8<\/a><\/p>\n

2.1) squat niveau 1: https:\/\/youtu.be\/tfh7Hwk1RuU<\/a><\/p>\n

2.2) squat niveau 2: https:\/\/youtu.be\/KBaG1vhGp5Q<\/a><\/p>\n

2.3) squat niveau 3: https:\/\/youtu.be\/vC2-T3FlNA0<\/a><\/p>\n

2.4) squat niveau 4: https:\/\/youtu.be\/v9Gwhz_tDbU<\/a><\/p>\n

3.1) gainage niveau 1: https:\/\/youtu.be\/NqnvoNmuqAk<\/a><\/p>\n

3.2) gainage niveau 2: https:\/\/youtu.be\/m1bIjtAKB9c<\/a><\/p>\n

3.3) gainage niveau 3 : https:\/\/youtu.be\/jBJywx2lhM4<\/a><\/p>\n

3.4) gainage niveau 4: https:\/\/youtu.be\/sP6439rgwPU<\/a><\/p>\n

4.1) \u00c9l\u00e9vation bassin sur banc niveau 1 :  https:\/\/youtu.be\/cdSYHltA7-o<\/a><\/p>\n

4.2) \u00c9l\u00e9vation bassin sur banc niveau 2 :https:\/\/youtu.be\/bJRNwk49zlY<\/a><\/p>\n

5.1) proprioception\/stabilisation niveau 1 :https:\/\/youtu.be\/kd2Yklwwz9g<\/a><\/p>\n

5.2) proprioception\/stabilisation niveau 2 :https:\/\/youtu.be\/CrLKO3h_S54<\/a><\/p>\n

5.3) proprioception\/stabilisation niveau 3 : https:\/\/youtu.be\/LrUYMHmTgUM<\/a><\/p>\n

5.4) proprioception\/stabilisation niveau 4: https:\/\/youtu.be\/mLeQkVXX_Po<\/a><\/p>\n

6.1) Travail de pied\/Proprioception niveau 1 : https:\/\/youtu.be\/QSovm6qFI20<\/a><\/p>\n

6.2) Travail de pied\/Proprioception niveau 2 : https:\/\/youtu.be\/jpCojdfW1mo<\/a><\/p>\n

6.3) Travail de pied\/Proprioception niveau 3 : https:\/\/youtu.be\/qCvh7p_uqUg<\/a><\/p>\n

6.4) Travail de pied\/Proprioception niveau 4 : https:\/\/youtu.be\/oLo8HFa8jj8<\/a><\/p>\n

6.5)Travail de pied\/Proprioception niveau 5 : https:\/\/youtu.be\/rW9L0pTe9x0<\/a><\/p>\n

6.6) Travail de pied\/Proprioception niveau 6 : https:\/\/youtu.be\/M2n1R0JiG9Q<\/a><\/p>\n

7.1) Fente avant\/arri\u00e8re niveau 1 :  https:\/\/youtu.be\/FuQgI2ZjSM4<\/a><\/p>\n

7.2) Fente avant\/arri\u00e8re niveau 2: https:\/\/youtu.be\/uMrej8-_0XU<\/a><\/p>\n

7.3) Fente avant\/arri\u00e8re niveau 3 : https:\/\/youtu.be\/cuUd93isYas<\/a><\/p>\n

7.4) Fente avant\/arri\u00e8re niveau 4 : https:\/\/youtu.be\/6Wg9bYdtdX0<\/a><\/p>\n

7.5) Fente avant\/arri\u00e8re niveau 5 : https:\/\/youtu.be\/IJhqy43MR1c<\/a><\/p>\n

7.6) Fente avant\/arri\u00e8re niveau 6 : https:\/\/youtu.be\/DNiWEh9rnZg<\/a><\/p>\n

8.1) Skipping niveau 1 :  https:\/\/youtu.be\/O_aPG8dek-o<\/a><\/p>\n

8.2) Skipping niveau 2 : https:\/\/youtu.be\/K3mfKAsAKX8<\/a><\/p>\n

8.3) Skipping niveau 3 : https:\/\/youtu.be\/1Tnv8GvCrWI<\/a><\/p>\n

8.4) Skipping niveau 4 : https:\/\/youtu.be\/0xhnKfyvqE8<\/a><\/p>\n

8.5) Skipping niveau 5 : https:\/\/youtu.be\/Uu6UUNR2bX8<\/a><\/p>\n

9.1) Step Jump niveau 1 :  https:\/\/youtu.be\/Ah06PIiCZgI<\/a><\/p>\n

9.2) Step Jump niveau 2 : https:\/\/youtu.be\/m3SA_dXq5NQ<\/a><\/p>\n

9.3) Step Jump niveau 3 : https:\/\/youtu.be\/sBAAiP1Hacg<\/a><\/p>\n

10.1) Excentrique quadriceps niveau 1 :  https:\/\/youtu.be\/WLJA0_p4x8k<\/a><\/p>\n

10.2)Excentrique quadriceps niveau 2 : https:\/\/youtu.be\/4JCsBMXapzg<\/a><\/p>\n

10.3) Excentrique quadriceps niveau 3 :https:\/\/youtu.be\/gdC2_-ozriM<\/a><\/p>\n

10.4) Excentrique quadriceps niveau 4 : https:\/\/youtu.be\/q6InYrAXMec<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

salut, ci-dessous une s\u00e9rie d’exercices pour travailler le renforcement musculaire, adapt\u00e9s \u00e0 la course nature. Grand merci \u00e0 Fran\u00e7ois D\u00e9couvreur pour cet important travail. Fran\u00e7ois, outre \u00eatre une excellent coureur du groupe 1, assidu \u00e0 Thuin et r\u00e9guli\u00e8rement \u00e0 Monceau, …<\/p>\n

Continue Reading→<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,2,8],"tags":[],"class_list":["post-3172","post","type-post","status-publish","format-standard","hentry","category-entrainements","category-news","category-programme-du-mercredi"],"_links":{"self":[{"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/posts\/3172","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/comments?post=3172"}],"version-history":[{"count":4,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/posts\/3172\/revisions"}],"predecessor-version":[{"id":3177,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/posts\/3172\/revisions\/3177"}],"wp:attachment":[{"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/media?parent=3172"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/categories?post=3172"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/esmclub.be\/site\/wp-json\/wp\/v2\/tags?post=3172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}