{"id":44781,"date":"2021-07-24T07:50:45","date_gmt":"2021-07-24T05:50:45","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=44781"},"modified":"2021-07-22T09:51:33","modified_gmt":"2021-07-22T07:51:33","slug":"4-astuces-pour-se-muscler-sans-effort","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/4-astuces-pour-se-muscler-sans-effort","title":{"rendered":"4 astuces pour se muscler sans effort"},"content":{"rendered":"Reading Time: <\/span> 2<\/span> minutes<\/span><\/span>

Quels exercices pour am\u00e9liorer sa silhouette ?<\/h2>\n

1. Un cou plus ferme<\/h3>\n

Le cou trahit souvent notre \u00e2ge. Et c’est pire encore si on a tendance \u00e0 se vo\u00fbter sous le poids de ann\u00e9es… Vous pouvez muscler votre cou \u00e0 travers des gestes simples sans devoir vous d\u00e9placer \u00e0 la salle de sport. Comment ? Etirer votre cou en levant le menton vers le haut et rester dans cette posture pendant 5 secondes. R\u00e9p\u00e9tez l\u2019exercice \u00e0 10 reprises. R\u00e9sultat : votre cou est plus ferme et s’affine. Votre port de t\u00eate gagnera en \u00e9l\u00e9gance.<\/p>\n

2. Des jambes affin\u00e9es (et plus souples)<\/h3>\n

Vous aves les jambes lourdes<\/a> ? Pour de jolies gambettes fusel\u00e9es, on vous conseille un exercice simple et efficace \u00e0 r\u00e9aliser \u00e0 la maison. Il suffit de faire des pointes et d\u2019ensuite redescendre tout doucement sur la plante des pieds en \u00e9vitant de toucher vos talons. Trop facile ? Acc\u00e9l\u00e9rez la cadence et r\u00e9p\u00e9tez l\u2019exercice \u00e0 plusieurs reprises.<\/p>\n

3. Un ventre gain\u00e9<\/h3>\n

Lorsque vous \u00eates assise, rentrez le ventre aussi fort que vous le pouvez en contractant le p\u00e9rin\u00e9e sur l\u2019expiration de la m\u00eame mani\u00e8re que si vous receviez un coup de poing dans le ventre. Pour que l\u2019exercice soit efficace, restez dans cette position pendant 8 secondes et ensuite, rel\u00e2chez en inspirant. Ce geste tout simple renforce le p\u00e9rin\u00e9e<\/a> et assure un meilleur maintien au niveau du dos.<\/p>\n

4. Un fessier plus ferme<\/h3>\n

Afin de muscler vos fesses<\/a>, couchez-vous sur le dos, levez les bras et prenez appui sur les jambes en les fl\u00e9chissant. Pour une bonne r\u00e9alisation de l\u2019exercice, tenez vos talons \u00e0 une trentaine de centim\u00e8tres de vos fesses de fa\u00e7on \u00e0 pouvoir les soulever en gardant vos omoplates sur le sol. R\u00e9p\u00e9tez l\u2019enchainement 5 \u00e0 10 fois en serrant les abdos pour prot\u00e9ger le bas du dos.<\/p>\n

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

Reading Time: <\/span> 2<\/span> minutes<\/span><\/span>Quels exercices pour am\u00e9liorer sa silhouette ? 1. Un cou […]<\/p>\n","protected":false},"author":18,"featured_media":44784,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[1110],"tags":[],"class_list":["post-44781","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-garder-la-forme"],"yoast_head":"\n4 astuces pour se muscler sans effort - Fifty & Me MAGAZINE<\/title>\n<meta name=\"description\" content=\"Une belle silhouette commence par une bonne posture. 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