{"id":55207,"date":"2022-07-14T06:16:38","date_gmt":"2022-07-14T04:16:38","guid":{"rendered":"https:\/\/www.fiftyandmemagazine.be\/fr\/?p=55207"},"modified":"2022-07-05T13:22:14","modified_gmt":"2022-07-05T11:22:14","slug":"le-rucking-le-sport-cardio-a-tester-cet-ete","status":"publish","type":"post","link":"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/le-rucking-le-sport-cardio-a-tester-cet-ete","title":{"rendered":"Le rucking, le sport cardio \u00e0 tester cet \u00e9t\u00e9"},"content":{"rendered":"<span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span><p>Vous cherchez une nouvelle pratique sportive \u00e0 tester\u00a0? Sans le besoin de cours\u00a0? Voici le <strong>rucking<\/strong>. Un sport qui ne n\u00e9cessite que peu de mat\u00e9riel pour se <a href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/sante\/garder-la-forme\/4-astuces-pour-se-muscler-sans-effort\" target=\"_blank\" rel=\"noopener\">muscler<\/a> l\u2019ensemble du corps et renforcer son endurance.<\/p>\n<h2><strong>Le rucking, des origines made in USA<\/strong><\/h2>\n<p>Le rucking, ou marche charg\u00e9e. Une discipline n\u00e9e aux Etats-Unis et emprunt\u00e9e aux entra\u00eenements des forces sp\u00e9ciales. Le principe est simple. Il s\u2019agit de parcourir de longues distances avec un sac \u00e0 dos lest\u00e9. Un sport devenu tendance et adapt\u00e9 aux deux sexes, sans limites d\u2019\u00e2ge. Il suffit juste d\u2019adapter le poids \u00e0 porter en fonction de son physique.<\/p>\n<h2>Comment remplir le sac\u00a0?<\/h2>\n<p>Bien lester le sac \u00e9vitera des soucis, de sant\u00e9 comme de confort. <em>\u00ab\u00a0Vous pouvez charger le sac avec environ 10% de votre poids. Solution id\u00e9ale pour d\u00e9buter le rucking. Avec l\u2019entra\u00eenement et la volont\u00e9 de progresser, vous pourrez augmenter la masse dans le sac, mais sans d\u00e9passer les 15 kilos<\/em>\u00bb souligne Damien Raspail, coach sportif. Que mettre dans le sac\u00a0? \u00ab\u00a0<em>Des halt\u00e8res, un sac de sable, des briques\u2026 Tout est bon, sauf des \u00e9l\u00e9ments qui risquent de vous blesser lors du parcours. Je conseille d\u2019ailleurs d\u2019entourer vos poids d\u2019une serviette, pour \u00e9liminer tout risque pour le dos. Et \u00e9viter que les objets ne bougent dans le sac. Pour ma part, j\u2019utilise simplement un sac avec du sable. Il \u00e9pouse bien la forme du dos. Il existe aussi des plaques lest\u00e9es d\u00e9di\u00e9es au rucking<\/em>\u00a0\u00bb pr\u00e9cise Damien Raspail.<\/p>\n<h2><strong>Et en pratique\u00a0?<\/strong><\/h2>\n<p>C\u00f4t\u00e9 \u00e9quipement, l\u2019investissement est minimal. Un sac \u00e0 dos d\u2019environ 20 \u00e0 30 litres, avec des sangles solides, pour supporter la charge, et matelass\u00e9es pour ne pas ab\u00eemer les \u00e9paules. Ajoutez une bonne paire de chaussures de marche et une tenue de sport dans laquelle vous \u00eates bien \u00e0 l\u2019aise. C\u2019est tout. Pour des marches d\u2019orientation, le GPS de votre smartphone fera l\u2019affaire. A moins de se la jouer \u00e0 l\u2019ancienne avec les (petits-)enfants. Pour le fun, avec carte d\u2019\u00e9tat-major et boussole. Pour l\u2019itin\u00e9raire, il est pr\u00e9f\u00e9rable d\u2019opter pour un parcours sur rev\u00eatement naturel. Le b\u00e9ton et le tarmac ne sont pas excellents pour les articulations. Une s\u00e9ance de 20 \u00e0 30 minutes par jour suffira pour d\u00e9buter avant de passer \u00e0 plusieurs s\u00e9ances hebdomadaires d\u2019une heure.<\/p>\n<h2><strong>Les atouts du rucking<\/strong><\/h2>\n<p>Le premier d\u2019entre eux consiste \u00e0 vous obliger \u00e0 sortir. Pour vous motiver, vous pouvez inviter des amies, des coll\u00e8gues, les enfants. Voire emmener votre chien. Marcher en nature vous permettra aussi d\u2019oublier les tracas du quotidien et d\u2019\u00e9liminer le <a href=\"https:\/\/www.fiftyandmemagazine.be\/fr\/bien-etre\/psycho\/5-postures-simples-mais-efficaces\" target=\"_blank\" rel=\"noopener\">stress.<\/a><br \/>\nSi le ruck joue sur le mental, ses bienfaits sur le physique ne sont pas absents. Marcher avec le sac durant une heure permettra d\u2019\u00e9liminer quelque 600 calories, presque autant qu\u2019un running de m\u00eame dur\u00e9e. Excellent sport cardio, le ruck permet d\u2019am\u00e9liorer la fr\u00e9quence cardiaque comme l\u2019endurance. Autre avantage du ruck, celui de renforcer la musculature. Celle des jambes et du dos. Enfin, le fait d\u2019avoir un sac \u00e0 dos charg\u00e9 va tirer vos \u00e9paules vers l\u2019arri\u00e8re et vous forcer \u00e0 maintenir une posture bien droite pour gagner et maintenir une jolie silhouette.<\/p>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"span-reading-time rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Reading Time: <\/span> <span class=\"rt-time\"> 2<\/span> <span class=\"rt-label rt-postfix\">minutes<\/span><\/span>Vous cherchez une nouvelle pratique sportive \u00e0 tester\u00a0? Sans le [&hellip;]<\/p>\n","protected":false},"author":18,"featured_media":55209,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[1110],"tags":[],"class_list":["post-55207","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-garder-la-forme"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Le rucking, le sport cardio \u00e0 tester cet \u00e9t\u00e9 - Fifty &amp; Me MAGAZINE<\/title>\n<meta name=\"description\" content=\"Vous avez aim\u00e9 le film GI Jane\u00a0? 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