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Utilisez vos jambes pour initier le mouvement, et non uniquement vos bras.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Erreur courante :","type":"text","marks":[{"type":"bold"}]},{"text":" N'utiliser que les bras—vos jambes génèrent la puissance !","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"629e38c3-515b-4604-a7b0-1df102cfe413","size":"cover","image":{"id":20741519,"alt":"gym floor","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/c1e865892d/bakgrund_golv-1.png","copyright":"","fieldtype":"asset","meta_data":{"alt":"gym floor","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"79738734-afa1-44cc-a2e8-808a6e95c2e4","links":[],"caption":[],"heading":[{"_uid":"33760d48-7810-412d-aed0-3c2611373f1d","text":"Rowing Pendlay","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"8f0d46f9-deb8-495c-a208-fbb3e41432e7","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"4x8 répétitions","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Commencez en position inclinée, les pieds écartés à la largeur des hanches, la barre au sol et une prise légèrement plus large que les épaules.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Gardez la colonne neutre et engagez le core pour assurer la stabilité.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Tirage explosif :","type":"text","marks":[{"type":"bold"}]},{"text":" Ramenez les coudes en arrière et tirez la barre de manière explosive vers les côtes inférieures, en serrant les omoplates.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Descente contrôlée :","type":"text","marks":[{"type":"bold"}]},{"text":" Abaissez la barre sous contrôle jusqu’au sol avant la répétition suivante.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":" ","type":"text"},{"text":"Conseils techniques :","type":"text","marks":[{"type":"bold"}]},{"text":" Gardez le dos droit et le core engagé tout au long du mouvement. 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Levons plus lourd et plus fort !","type":"text"}]}]},"component":"paragraph"}]}],"heading":[{"_uid":"639580c7-1582-48a4-a270-275a7634eca1","text":"Choisissez votre niveau","type":"default","component":"heading"}],"anchorTag":[],"component":"tabLayout","moduleMarginStyle":"default"},{"_uid":"c2669c92-a365-444b-990d-56a192d5eb8f","items":[{"_uid":"8874dda7-88b3-463b-9d83-9d41d721a700","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Vous voulez plus d’exercices d’étirement et de récupération ?","type":"text","marks":[{"type":"bold"}]},{"text":" ","type":"text"},{"text":"Cliquez ici","type":"text","marks":[{"type":"link","attrs":{"href":"/fr/pages/stories/workouts/etirements-exercises","uuid":"96fc2514-b788-4261-bbf2-d6f772991d45","anchor":null,"target":"_self","linktype":"story"}}]},{"text":" pour découvrir notre guide complet sur les meilleures routines de mobilité et de flexibilité pour améliorer vos mouvements et sensations.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"36b47460-eff1-4c55-b380-bc1ff033f797","text":{"type":"doc","content":[{"type":"heading","attrs":{"level":3},"content":[{"text":"Beau travail ! Vous avez terminé l’entraînement ! Il est maintenant temps de récupérer et de s’étirer.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Prendre quelques minutes pour s’étirer peut faire une énorme différence sur votre récupération après l’entraînement—ne sautez pas cette étape ! Offrez à votre corps la récupération qu’il mérite.","type":"text"}]}]},"type":"default","component":"headingRichText","horizontalAlignment":"center"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"94536372-a56d-4d17-9b18-e72c64848fad","columns":[{"tag":[],"_uid":"9c57dfd3-1289-40c1-b565-5a3ead49cf48","links":[],"caption":[],"heading":[{"_uid":"715b83b2-2ea0-49be-b9c1-13c8c530c684","text":"Retour au calme","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"71c51ecb-afcd-493d-9810-03cad0205306","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Terminez votre entraînement avec des étirements et une détente musculaire.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"},{"text":"Posture de l’enfant (30 secondes)","type":"text","marks":[{"type":"bold"}]},{"text":" – Asseyez-vous sur vos talons, étendez vos bras vers l’avant et détendez-vous.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":" ","type":"text"},{"text":"Étirement chat-vache (8-10 respirations)","type":"text","marks":[{"type":"bold"}]},{"text":" – Alternez entre cambrer et arrondir le dos pour améliorer la mobilité de la colonne vertébrale.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Foam Rolling (quadriceps & dos, 1-2 minutes)","type":"text","marks":[{"type":"bold"}]},{"text":" – Roulez lentement sur les zones tendues pour relâcher la tension musculaire.","type":"text"}]}]}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"6289729b-809a-43d1-a4b7-d317f28bb41e","color":"black","component":"backgroundColor","colorOverride":{"_uid":"8b6c9ca7-1595-4d5a-b6ff-6c6e1c80a32b","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"4dae73a9-9525-43ce-8d0d-fdd7cdfdf4c5","links":[],"caption":[],"heading":[{"_uid":"2d7f44b1-0e88-4f8c-bdbc-ec0326656c10","text":"Posture de l’enfant","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"1c2d4955-ae14-4998-9f00-8bc2fe8f1296","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"30 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Augmentez progressivement en ajoutant 2,5-5 kg (5-10 lbs) lorsque vous vous sentez à l’aise.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Combien de répétitions et de séries dois-je faire ?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"},{"text":"Débutants :","type":"text","marks":[{"type":"bold"}]},{"text":" 3 séries de 8 à 10 répétitions par exercice pour la force et la technique.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Avancés :","type":"text","marks":[{"type":"bold"}]},{"text":" 4 à 6 séries de 6 à 8 répétitions pour la force, ou 8 à 12 répétitions pour l’hypertrophie musculaire.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Quelle est la bonne posture pour les principaux exercices ?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"},{"text":"Soulevé de terre :","type":"text","marks":[{"type":"bold"}]},{"text":" Gardez le dos neutre, engagez votre sangle abdominale et soulevez avec les jambes, pas le bas du dos.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":" ","type":"text"},{"text":"Squat avant :","type":"text","marks":[{"type":"bold"}]},{"text":" Gardez les coudes hauts et la poitrine relevée pour éviter de pencher en avant.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"small_blue_diamond","emoji":"🔹","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/1f539.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Développé épaules :","type":"text","marks":[{"type":"bold"}]},{"text":" Maintenez un core stable et évitez de cambrer le bas du dos.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"À quelle fréquence devrais-je m’entraîner avec une barre ?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"2 à 3 fois par semaine est idéal, avec au moins une journée de repos entre les séances.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Sur quoi dois-je me concentrer en tant que débutant ?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" Apprenez la bonne technique avant d’augmenter la charge.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Priorisez les exercices composés comme les squats, les soulevés de terre et les développés pour renforcer tout le corps.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Engagez votre core à chaque mouvement pour protéger votre dos et améliorer votre stabilité.","type":"text"},{"type":"hard_break"},{"type":"emoji","attrs":{"name":"white_check_mark","emoji":"✅","fallbackImage":"https://cdn.jsdelivr.net/npm/emoji-datasource-apple/img/apple/64/2705.png"}},{"text":" ","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Ne cherchez pas à soulever trop lourd trop vite—une base solide est la clé d’un progrès durable.","type":"text"}]}]}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Dois-je vraiment m’échauffer avant de soulever des poids ?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"Oui ! Un bon échauffement prépare les muscles, améliore la mobilité et réduit le risque de blessure. Passez au moins 5 à 10 minutes sur des étirements dynamiques et des mouvements légers.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"heading","attrs":{"level":4},"content":[{"text":"Comment bien respirer pendant les exercices ?","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"Inspirez avant de descendre, engagez votre core et expirez en soulevant. Une respiration correcte prévient la perte d’énergie et protège la colonne lors des charges lourdes.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"114dcbed-63e4-4681-aed0-8ed86e163fb5","color":"black","component":"backgroundColor","colorOverride":{"_uid":"ad0663a6-41b0-4406-9550-c1fc70ba3fc2","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"a8305eb7-46fc-4c1f-a4ae-b53363c58bd6","links":[],"caption":[],"heading":[{"_uid":"91abc8dc-07a6-4793-81c0-435e78b72b8c","text":"Comment Utiliser un Spotter pour un Levage en Toute Sécurité","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"d1490629-5dea-422f-b20d-90ddd184654d","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Un spotter est essentiel pour soulever des charges lourdes, en particulier lors d'exercices comme les squats, le développé couché et le développé épaules. 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