{"id":8314,"date":"2024-11-06T14:27:01","date_gmt":"2024-11-06T13:27:01","guid":{"rendered":"https:\/\/travesiapirenaica.com\/?p=8314"},"modified":"2024-11-06T18:33:49","modified_gmt":"2024-11-06T17:33:49","slug":"ejercicios-aumentar-fuerza-trekking","status":"publish","type":"post","link":"https:\/\/travesiapirenaica.com\/fr\/exercices-pour-augmenter-la-force-trekking\/","title":{"rendered":"7 exercices pour augmenter votre force pour le trekking"},"content":{"rendered":"<p>Le trekking s\u00e9duit de plus en plus de personnes. Cependant, pour pratiquer cette activit\u00e9, il faut en principe disposer d'une<strong> une bonne dose de volont\u00e9 et une <a href=\"https:\/\/travesiapirenaica.com\/fr\/augmenter-la-capacite-pulmonaire-montana\/\" target=\"_blank\" rel=\"noreferrer noopener\">une condition physique optimale, ainsi qu'un travail sur la capacit\u00e9 a\u00e9robique.<\/a><\/strong>. Les itin\u00e9raires de trekking sont souvent exigeants et demandent de l'endurance et de la force musculaire. La bonne nouvelle, c'est que vous pouvez pr\u00e9parer votre corps pour arriver dans les meilleures conditions possibles.<\/p><p>Les experts recommandent que la formation commence environ quatre semaines avant la date pr\u00e9vue de l'\u00e9v\u00e9nement. <a href=\"https:\/\/travesiapirenaica.com\/fr\/trekking-randonnee\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>trekking<\/strong> <\/a>-au moins trois s\u00e9ances par semaine. Il est \u00e9galement important de consulter un m\u00e9decin et de passer des tests pour certifier que vous \u00eates apte \u00e0 faire de l'exercice \u00e0 haute intensit\u00e9.<\/p><style>.kb-row-layout-wrap.wp-block-kadence-rowlayout.kb-row-layout-id8314_adac2d-e7{margin-top:0px;margin-bottom:var(--global-kb-spacing-xs, 1rem);}.kb-row-layout-id8314_adac2d-e7 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id8314_adac2d-e7 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id8314_adac2d-e7 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-sm, 1rem);max-width:var( --global-content-width, 1290px );padding-left:var(--global-content-edge-padding);padding-right:var(--global-content-edge-padding);padding-top:var(--global-kb-spacing-xxs, 0.5rem);padding-bottom:var(--global-kb-spacing-xs, 1rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id8314_adac2d-e7{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;overflow:clip;isolation:isolate;}.kb-row-layout-id8314_adac2d-e7 > .kt-row-layout-overlay{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;}.kb-row-layout-id8314_adac2d-e7 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id8314_adac2d-e7 > .kt-row-column-wrap{row-gap:var(--global-kb-gap-lg, 4rem);padding-bottom:var(--global-kb-spacing-lg, 3rem);grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id8314_adac2d-e7 > .kt-row-column-wrap{row-gap:var(--global-kb-gap-sm, 1rem);padding-bottom:var(--global-kb-spacing-xs, 1rem);grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id8314_adac2d-e7 alignnone has-theme-palette7-background-color kt-row-has-bg wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top kb-theme-content-width\">\n<style>.kadence-column8314_01ef32-49 > .kt-inside-inner-col{padding-bottom:0px;}.kadence-column8314_01ef32-49 > .kt-inside-inner-col,.kadence-column8314_01ef32-49 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column8314_01ef32-49 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column8314_01ef32-49 > .kt-inside-inner-col{flex-direction:column;}.kadence-column8314_01ef32-49 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column8314_01ef32-49 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column8314_01ef32-49{position:relative;}.kadence-column8314_01ef32-49, .kt-inside-inner-col > .kadence-column8314_01ef32-49:not(.specificity){margin-bottom:0px;}@media all and (max-width: 1024px){.kadence-column8314_01ef32-49 > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.kadence-column8314_01ef32-49 > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column8314_01ef32-49\"><div class=\"kt-inside-inner-col\"><h4 class=\"wp-block-heading has-medium-font-size\"><strong>En vedette<\/strong><\/h4><\/div><\/div>\n\n<style>.kadence-column8314_3d0f61-3e > .kt-inside-inner-col,.kadence-column8314_3d0f61-3e > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column8314_3d0f61-3e > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column8314_3d0f61-3e > .kt-inside-inner-col{flex-direction:column;}.kadence-column8314_3d0f61-3e > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column8314_3d0f61-3e > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column8314_3d0f61-3e{position:relative;}@media all and (max-width: 1024px){.kadence-column8314_3d0f61-3e > .kt-inside-inner-col{flex-direction:column;}}@media all and (max-width: 767px){.kadence-column8314_3d0f61-3e > .kt-inside-inner-col{flex-direction:column;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column8314_3d0f61-3e\"><div class=\"kt-inside-inner-col\"><style>.kt-post-loop8314_f76701-a1 .kadence-post-image{padding-top:0px;padding-right:16px;padding-left:0px;}.kt-post-loop8314_f76701-a1 .kt-feat-image-align-left{grid-template-columns:30% auto;}.kt-post-loop8314_f76701-a1 .kt-blocks-post-grid-item-inner-wrap .kt-blocks-post-grid-item-inner{display:flex;flex-direction:column;justify-content:flex-start;}.kt-post-loop8314_f76701-a1 .kt-post-grid-wrap{gap:16px 16px;}.kt-post-loop8314_f76701-a1 .kt-blocks-post-grid-item{border-top-left-radius:10px;border-top-right-radius:10px;border-bottom-right-radius:10px;border-bottom-left-radius:10px;border-top-color:currentColor;border-top-style:solid;border-right-color:currentColor;border-right-style:solid;border-bottom-color:currentColor;border-bottom-style:solid;border-left-color:currentColor;border-left-style:solid;overflow:hidden;}.kt-post-loop8314_f76701-a1 .kt-blocks-post-grid-item .kt-blocks-post-grid-item-inner{padding-top:0px;}.kt-post-loop8314_f76701-a1 .kt-blocks-post-grid-item .kt-blocks-post-grid-item-inner{text-align:left;}.kt-post-loop8314_f76701-a1 .kt-blocks-post-grid-item header{padding-top:0px;padding-right:0px;padding-bottom:10px;padding-left:0px;margin-top:0px;margin-right:0px;margin-bottom:0px;margin-left:0px;}.kt-post-loop8314_f76701-a1 .kt-blocks-post-grid-item .kt-blocks-above-categories{font-size:13px;line-height:20px;text-transform:uppercase;}.kt-post-loop8314_f76701-a1 .kt-blocks-post-grid-item 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.kb-filter-item{border-top-width:0px;border-right-width:0px;border-bottom-width:2px;border-left-width:0px;padding-top:5px;padding-right:8px;padding-bottom:5px;padding-left:8px;margin-top:0px;margin-right:10px;margin-bottom:0px;margin-left:0px;}@media all and (max-width: 1024px){.kt-post-loop8314_f76701-a1 .kt-blocks-post-grid-item{border-top-color:currentColor;border-top-style:solid;border-right-color:currentColor;border-right-style:solid;border-bottom-color:currentColor;border-bottom-style:solid;border-left-color:currentColor;border-left-style:solid;}}@media all and (max-width: 767px){.kt-post-loop8314_f76701-a1 .kt-blocks-post-grid-item{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;border-top-color:currentColor;border-top-style:solid;border-right-color:currentColor;border-right-style:solid;border-bottom-color:currentColor;border-bottom-style:solid;border-left-color:currentColor;border-left-style:solid;}}<\/style><div class=\"wp-block-kadence-postgrid kt-blocks-post-loop-block alignnone kt-post-loop8314_f76701-a1 kt-post-grid-layout-grid\"><div class=\"kt-post-grid-layout-grid-wrap kt-post-grid-wrap\" data-columns-xxl=\"2\" data-columns-xl=\"2\" data-columns-md=\"2\" data-columns-sm=\"2\" data-columns-xs=\"1\" data-columns-ss=\"1\"data-item-selector=\".kt-post-masonry-item\" aria-label=\"Carrousel de postes\"><article class=\"kt-blocks-post-grid-item post-8837 post type-post status-publish format-image has-post-thumbnail hentry category-entrenamiento post_format-post-format-image\"><div 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class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-32240 post type-post status-publish format-standard has-post-thumbnail hentry category-entrenamiento\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/test-de-resistance-en-montagne\/\" aria-label=\"En savoir plus Tests de stress dans les sports de montagne\" class=\"kadence-post-image-inner-wrap\"><img decoding=\"async\" width=\"1024\" height=\"725\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-1024x725.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"https:\/\/travesiapirenaica.com\/?p=32240&amp;preview_id=32240&amp;preview_nonce=0c5171186b&amp;preview=true&amp;_thumbnail_id=32241\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-1024x725.jpg 1024w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-300x213.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-768x544.jpg 768w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-150x106.jpg 150w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-696x493.jpg 696w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-1068x757.jpg 1068w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-593x420.jpg 593w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2022\/02\/Prueba-de-esfuerzo-1-100x70.jpg 100w, 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kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/augmenter-la-capacite-pulmonaire-montana\/\" aria-label=\"En savoir plus Comment augmenter la capacit\u00e9 a\u00e9robique pour les sports de montagne\" class=\"kadence-post-image-inner-wrap\"><img decoding=\"async\" width=\"760\" height=\"500\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jan-niclas-aberle-309470-unsplash_760x500.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Comment augmenter la capacit\u00e9 pulmonaire pour les sports de montagne \/ Photo : Jan Niclas Aberle\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/05\/jan-niclas-aberle-309470-unsplash_760x500.jpg 760w, 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class=\"kt-blocks-post-top-meta\"><\/div><\/header><div class=\"entry-content\"><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><article class=\"kt-blocks-post-grid-item post-8840 post type-post status-publish format-image has-post-thumbnail hentry category-entrenamiento post_format-post-format-image\"><div class=\"kt-blocks-post-grid-item-inner-wrap kt-feat-image-align-left kt-feat-image-mobile-align-side\"><div class=\"kadence-post-image\"><div class=\"kadence-post-image-intrisic kt-image-ratio-66-67\" style=\"padding-bottom:66.67%;\"><div class=\"kadence-post-image-inner-intrisic\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-dentrainement-randonnee\/\" aria-label=\"En savoir plus Entra\u00eenement \u00e0 la randonn\u00e9e : exercices\" class=\"kadence-post-image-inner-wrap\"><img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Entra\u00eenement au trekking \/ Photo : Wenni Zhou\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600.jpg 800w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600-600x450.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600-300x225.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/09\/Entrenamiento-para-senderismo_by-wenni-zhou-780286-unsplash_x800x600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/div><\/div><\/div><div class=\"kt-blocks-post-grid-item-inner\"><header><h4 class=\"entry-title\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-dentrainement-randonnee\/\">Entra\u00eenement \u00e0 la randonn\u00e9e : exercices<\/a><\/h4><div class=\"kt-blocks-post-top-meta\"><\/div><\/header><div class=\"entry-content\"><\/div><footer class=\"kt-blocks-post-footer\"><div class=\"kt-blocks-post-footer-left\"><\/div><div class=\"kt-blocks-post-footer-right\"><\/div><\/footer><\/div><\/div><\/article><\/div><\/div><!-- .wp-block-kadence-postgrid --><\/div><\/div>\n<\/div><\/div><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Entra\u00eenement \u00e0 la RANDONN\u00c9E de longue distance\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/LVWYbd4PjnQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure><p class=\"has-background\" style=\"background-color:#eeeeee\"><strong>VOUS POUVEZ \u00caTRE INT\u00c9RESS\u00c9 PAR : <a href=\"https:\/\/soyviajero.com\/entrenamiento-escalada\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Complete Guide : How to Train for Rock Climbing and Bouldering&quot; (s&#039;ouvre dans un nouvel onglet)\">Guide complet : Comment s'entra\u00eener \u00e0 l'escalade et \u00e0 l'escalade de bloc\".<\/a><\/strong><\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Index<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Table des mati\u00e8res\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-pour-augmenter-la-force-trekking\/#Fortalecer_abdominales_y_espalda\" title=\"Renforcer les abdominaux et le dos\">Renforcer les abdominaux et le dos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-pour-augmenter-la-force-trekking\/#Fortalecer_piernas_y_gluteos\" title=\"Renforcer les jambes et les fesses\">Renforcer les jambes et les fesses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-pour-augmenter-la-force-trekking\/#Respirar_minimiza_el_riesgo_de_lesiones\" title=\"La respiration minimise le risque de blessure\">La respiration minimise le risque de blessure<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fortalecer_abdominales_y_espalda\"><\/span>Renforcer les abdominaux et le dos<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Il faut garder \u00e0 l'esprit que le trekking n\u00e9cessite le port d'un poids consid\u00e9rable. Afin de contr\u00f4ler cette charge, les muscles abdominaux et dorsaux en particulier doivent \u00eatre renforc\u00e9s.<\/p><ul class=\"wp-block-list\"><li><strong>Poids irr\u00e9gulier<\/strong>. L'objectif de cet exercice est de renforcer la stabilit\u00e9 du corps avec des poids lourds. Faites cinq s\u00e9ries, une pour chaque c\u00f4t\u00e9, et reposez-vous trente secondes entre chaque s\u00e9rie. Vous pouvez utiliser deux halt\u00e8res, dont le poids doit \u00eatre \u00e9gal \u00e0 40% de votre poids corporel. R\u00e9partissez-les de fa\u00e7on \u00e0 ce qu'un halt\u00e8re p\u00e8se plus que l'autre. Commencez par soulever les halt\u00e8res, un dans chaque main, en vous accroupissant, en gardant le dos droit et en poussant sur les talons. Tenez-vous droit, les \u00e9paules en arri\u00e8re. Marchez lentement sur une trentaine de m\u00e8tres, en faisant des pas de 30 centim\u00e8tres maximum. D\u00e9placez les poids sur le c\u00f4t\u00e9 et reculez. Pour rendre l'exercice plus intense, ajoutez des poids chaque semaine jusqu'\u00e0 ce que vous atteigniez un maximum de 50% de votre poids corporel.<\/li><\/ul><div class=\"wp-block-image size-full wp-image-9039\"><figure class=\"aligncenter\"><img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/fuerza-en-el-trekking_by-maria-fernanda-gonzalez-461521-unsplash_800x600.jpg\" alt=\"Exercices avec halt\u00e8res pour le trekking \/ strength-in-trekking \/ Photo : Maria Fernanda Gonzalez\" class=\"wp-image-9039\" srcset=\"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/fuerza-en-el-trekking_by-maria-fernanda-gonzalez-461521-unsplash_800x600.jpg 800w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/fuerza-en-el-trekking_by-maria-fernanda-gonzalez-461521-unsplash_800x600-600x450.jpg 600w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/fuerza-en-el-trekking_by-maria-fernanda-gonzalez-461521-unsplash_800x600-300x225.jpg 300w, https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/fuerza-en-el-trekking_by-maria-fernanda-gonzalez-461521-unsplash_800x600-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Exercices avec halt\u00e8res pour le trekking \/ strength-in-trekking \/ Photo : Maria Fernanda Gonzalez<\/figcaption><\/figure><\/div><ul class=\"wp-block-list\"><li><strong>Au bar<\/strong>. Cet exercice permet de renforcer simultan\u00e9ment le syst\u00e8me musculaire, en favorisant la synergie entre les fessiers et les ischio-jambiers. Il doit \u00eatre effectu\u00e9 <strong>trois s\u00e9ries de cinq r\u00e9p\u00e9titions<\/strong> chaque s\u00e9rie, en se reposant trente secondes entre chaque s\u00e9rie. Accrochez-vous \u00e0 une barre, les pieds fl\u00e9chis et les bras tendus. Abaissez les omoplates \u00e0 partir des oreilles, vers le bas. Levez les genoux vers la poitrine, comptez jusqu'\u00e0 deux et descendez les jambes en gardant les abdominaux et les fessiers serr\u00e9s. Pour augmenter l'intensit\u00e9 de l'exercice, levez les jambes jusqu'\u00e0 ce qu'elles soient parall\u00e8les au sol.<\/li>\n\n<li><strong>Avec une surface instable.<\/strong> Cet exercice permet d'entra\u00eener le c\u0153ur \u00e0 effectuer des parcours sur un terrain accident\u00e9. Vous devez utiliser un \"<strong>bosu<\/strong>Le \"bosu\" est un h\u00e9misph\u00e8re d'\u00e9quilibre, g\u00e9n\u00e9ralement en latex. Dos au \"bosu\", mettez-vous en position assise sur l'h\u00e9misph\u00e8re. Placez vos bras derri\u00e8re la t\u00eate et amenez votre coude sur le genou oppos\u00e9. R\u00e9p\u00e9tez l'exercice deux fois, puis de l'autre c\u00f4t\u00e9. Pour rendre l'exercice plus intense, \u00e9tirez-vous sur le sol sans le toucher avec vos bras. Au lieu de toucher le genou avec le coude, joignez la main au pied oppos\u00e9. En d'autres termes, la main gauche avec le pied droit et la main droite avec le pied gauche. Faites trois s\u00e9ries de huit r\u00e9p\u00e9titions chacune. Reposez-vous trente secondes entre chaque s\u00e9rie.<\/li>\n\n<li><strong>Table d'appoint modifi\u00e9e<\/strong>. Cet exercice renforce les muscles du bas du dos et des c\u00f4t\u00e9s. Il doit \u00eatre effectu\u00e9 <strong>trois s\u00e9ries de 10 r\u00e9p\u00e9titions<\/strong> chaque fois, en se reposant entre les s\u00e9ries pendant dix secondes. Mettez-vous d'abord en position de planche lat\u00e9rale, en gardant la t\u00eate, les \u00e9paules, les hanches et les genoux align\u00e9s. Tendez ensuite le bras sup\u00e9rieur de votre \u00e9paule vers l'ext\u00e9rieur, en direction du plafond. Faites une rotation comme si vous vous mettiez en position de planche, en pliant votre bras vers la hanche oppos\u00e9e. Ramenez ensuite votre bras vers le plafond. R\u00e9p\u00e9tez l'exercice dix fois et changez de c\u00f4t\u00e9. Pour renforcer l'exercice, vous pouvez tenir un poids dans la main que vous levez vers le plafond.<\/li><\/ul><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Comment s&#039;entra\u00eener \u00e0 l&#039;escalade : entra\u00eenement des jambes\" width=\"720\" height=\"405\" src=\"https:\/\/www.youtube.com\/embed\/TZP-zXy5IfA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fortalecer_piernas_y_gluteos\"><\/span>Renforcer les jambes et les fesses<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Le trekking demande beaucoup d'efforts. Il faut tenir compte du fait que les randonn\u00e9es seront longues et que les jambes et les muscles fessiers doivent \u00eatre renforc\u00e9s pour pouvoir supporter les mont\u00e9es et les descentes.<\/p><ul class=\"wp-block-list\"><li><strong>\u00c9chelles lest\u00e9es<\/strong>. Pour cet exercice, vous devrez ajuster un <a href=\"https:\/\/travesiapirenaica.com\/fr\/sacs-a-dos-montana\/\">sac \u00e0 dos<\/a> dans la r\u00e9gion lombaire. Il peut s'agir du m\u00eame que celui qui sera utilis\u00e9 lors de l'exp\u00e9dition. Vous devez ajouter deux kilos par semaine jusqu'\u00e0 ce que vous atteigniez dix kilos. L'exercice consiste \u00e0 monter et descendre les escaliers sur dix vol\u00e9es, si possible sans pause. Apr\u00e8s chaque s\u00e9rie, il faut se reposer deux minutes et r\u00e9p\u00e9ter l'encha\u00eenement. L'exercice doit \u00eatre r\u00e9alis\u00e9 pendant 30 minutes.<\/li>\n\n<li><strong>Fentes<\/strong>. Avec des poids de quatre kilos dans les mains, les bras tendus le long du corps et les pieds joints, avancez d'abord une jambe, en la pliant \u00e0 90 degr\u00e9s et sans d\u00e9passer la pointe du pied. Pliez \u00e9galement l'autre jambe, mais sans atteindre le sol. Faire <strong>trois s\u00e9ries de trente r\u00e9p\u00e9titions<\/strong> chacun et se reposer entre les s\u00e9ries pendant deux minutes.<\/li><\/ul><ul class=\"wp-block-list\"><li><strong>Foul\u00e9e de banc<\/strong>. Cet exercice peut \u00eatre r\u00e9alis\u00e9 avec une chevill\u00e8re de deux kilos. Placez-vous devant un banc, posez un pied dessus et montez avec l'autre jambe tendue. Effectuez trois s\u00e9ries d'environ 20 \u00e0 30 r\u00e9p\u00e9titions avec la m\u00eame jambe et reposez-vous pendant une minute entre les r\u00e9p\u00e9titions. La chevill\u00e8re lest\u00e9e, qui ajoute de l'intensit\u00e9 \u00e0 l'exercice, doit \u00eatre plac\u00e9e sur la partie inf\u00e9rieure de la jambe et chang\u00e9e lorsque l'on change de jambe.<\/li><\/ul><h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Respirar_minimiza_el_riesgo_de_lesiones\"><\/span>La respiration minimise le risque de blessure<span class=\"ez-toc-section-end\"><\/span><\/h2><p>Pour minimiser le risque de blessure lors des exercices abdominaux, vous pouvez faire un exercice simple. Avec une main sur la poitrine et une main sur l'abdomen, inspirez l'air aussi fort que possible. Le ventre doit \u00eatre pro\u00e9minent et les c\u00f4tes doivent rester en place.<\/p><p>Expirez profond\u00e9ment et vous sentirez une contraction des abdominaux inf\u00e9rieurs. Serrez les fesses et basculez le bassin vers le nombril, en vous souvenant de la contraction et en vous y concentrant pendant quelques secondes.<\/p><p>Chaque fois que vous faites un exercice, concentrez-vous sur la sensation de ce type de respiration. Cela augmentera les b\u00e9n\u00e9fices de l'exercice et r\u00e9duira le risque de blessure.<\/p><hr class=\"wp-block-separator has-css-opacity\"\/><p><strong>LIRE AUSSI :<\/strong><\/p><ul class=\"wp-block-list\"><li><a href=\"https:\/\/travesiapirenaica.com\/fr\/formation-en-montagne\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>S'entra\u00eener \u00e0 la montagne &gt;&gt;<\/strong><\/a><\/li><\/ul><hr class=\"wp-block-separator has-css-opacity\"\/>","protected":false},"excerpt":{"rendered":"Pour pratiquer cette activit\u00e9 intense, il faut en principe beaucoup de volont\u00e9 et une condition physique optimale, en plus d'un travail sur la capacit\u00e9 a\u00e9robie.","protected":false},"author":700,"featured_media":9041,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","episode_type":"audio","audio_file":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","date_recorded":"","explicit":"","block":"","filesize_raw":"","_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[707],"tags":[],"series":[],"class_list":["post-8314","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-entrenamiento","post_format-post-format-image"],"episode_featured_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2018\/07\/Aumentar-la-fuerza-para-realizar-trekking_by-matt-gross-609928-unsplash.jpg_760x500.jpg","episode_player_image":"https:\/\/travesiapirenaica.com\/wp-content\/uploads\/2017\/12\/Caratula-Podcast-Maldita-Montana_1500x1500_72pp-p_.jpg","download_link":"","player_link":"","audio_player":false,"episode_data":{"playerMode":"dark","subscribeUrls":[],"rssFeedUrl":"https:\/\/travesiapirenaica.com\/fr\/feed\/podcast\/maldita-montana","embedCode":"<blockquote class=\"wp-embedded-content\" data-secret=\"hw7dfw1VUK\"><a href=\"https:\/\/travesiapirenaica.com\/fr\/exercices-pour-augmenter-la-force-trekking\/\">7 ejercicios para aumentar tu fuerza para hacer trekking<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/travesiapirenaica.com\/fr\/exercices-pour-augmenter-la-force-trekking\/embed\/#?secret=hw7dfw1VUK\" width=\"500\" height=\"350\" title=\"\u00ab\u00a07 ejercicios para aumentar tu fuerza para hacer trekking\u00a0\u00bb &#8212; Traves\u00eda.\" data-secret=\"hw7dfw1VUK\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script>\n\/*! 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