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Réalisé lors de l’Heure Sportive au siège de Björn Borg, il reflète le dévouement de la marque à la santé et au développement personnel par le sport.","introText":{"type":"doc","content":[{"type":"paragraph","attrs":{"textAlign":null}}]},"textColor":"white","categories":[{"name":"Stories","slug":"stories","id":108726563,"uuid":"d8f9d8bb-bbfc-4cf5-ad41-4c9ce14dd8c9"},{"name":"Training","slug":"training","id":108726556,"uuid":"519e6be6-79b9-45a0-a511-855604192ea2"}],"pageContent":[{"_uid":"3b3a9989-68d9-4ebb-a3d8-211f028b2ae8","columns":[{"tag":[],"_uid":"a6ce49e4-f038-410c-b970-6ae50c156962","links":[],"caption":[],"heading":[{"_uid":"48f7c792-4498-4809-a732-347153884d78","text":"Exercices d'échauffement","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"1dede76c-61f6-4c5d-8307-dd879cd89f32","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Cercles de hanches","type":"text","marks":[{"type":"bold"}]},{"text":" (1 minute par côté)","type":"text"},{"type":"hard_break"},{"text":"Détend les hanches et améliore la mobilité.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Balancements de jambes","type":"text","marks":[{"type":"bold"}]},{"text":" (d'avant en arrière et de côté) 1 minute par jambe","type":"text"},{"type":"hard_break"},{"text":"Échauffe les fléchisseurs de la hanche et les ischio-jambiers.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Squats au poids du corps","type":"text","marks":[{"type":"bold"}]},{"text":" (15 répétitions)","type":"text"},{"type":"hard_break"},{"text":"Active les quadriceps, les fessiers et les ischio-jambiers.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Fentes en marchant","type":"text","marks":[{"type":"bold"}]},{"text":" (10 répétitions par 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hanches","type":"text","marks":[{"type":"bold"}]},{"text":" (3 séries x 6 répétitions) ou (5 séries x 5 répétitions)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Squats bulgares","type":"text","marks":[{"type":"bold"}]},{"text":" (5 séries x 10 répétitions par jambe)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Fentes","type":"text","marks":[{"type":"bold"}]},{"text":" (5 séries x 5 répétitions)","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Finisher :","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph"}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Suspension morte","type":"text","marks":[{"type":"bold"}]},{"text":" (1 min)","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"type":"hard_break"},{"text":"Explorez chaque exercice en détail ci-dessous pour comprendre comment les 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reposant sur le haut des trapèzes.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Abaissez les hanches vers l'arrière et vers le bas comme si vous vous asseyiez sur une chaise.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Gardez la poitrine haute et les genoux alignés avec les orteils.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Poussez à travers les talons pour revenir à la position debout.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"À quoi servent les squats arrière ?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Les squats arrière ciblent les quadriceps, les ischio-jambiers, les fessiers et le bas du dos. Ils aident à renforcer la partie inférieure du corps, améliorent la stabilité du tronc et augmentent la puissance générale. Ils améliorent également la mobilité des hanches et des chevilles, ce qui en fait un exercice fondamental pour la force et la condition physique générale.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Quelle est la différence entre les différents types de squats ?","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Squats arrière :","type":"text","marks":[{"type":"bold"}]},{"text":" Ciblent les quadriceps, les fessiers et les ischio-jambiers pour une force globale des jambes.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Squats avant :","type":"text","marks":[{"type":"bold"}]},{"text":" Ciblent les quadriceps et le tronc, améliorent la posture et la puissance des jambes.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Squats bulgares divisés :","type":"text","marks":[{"type":"bold"}]},{"text":" Idéals pour la force unilatérale des jambes et l'équilibre.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Squats sumo :","type":"text","marks":[{"type":"bold"}]},{"text":" Ciblent les muscles internes des cuisses et les fessiers avec une position large pour varier.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Squats gobelet :","type":"text","marks":[{"type":"bold"}]},{"text":" Idéals pour les débutants, se concentrant sur la forme et la force du bas du corps.","type":"text"},{"type":"hard_break"}]}]}]},{"type":"paragraph","content":[{"text":"Chaque variante de squat travaille différents muscles et apporte des avantages uniques pour le jour des jambes.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"92205d77-b5ce-4030-aaa5-ad360febf997","color":"black","component":"backgroundColor","colorOverride":{"_uid":"e6f0fded-b48c-4a64-905a-62bf27fa1fe9","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"63fc4386-0414-48aa-b0ca-cf45c5504043","columns":[{"tag":[],"_uid":"78517f4d-deb5-4bdc-8741-6a06ae6301e5","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"ebe5fd2f-934f-42d0-9fa4-d9166373461f","size":"cover","image":{"id":17673578,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/2b2034d841/hip-thrust.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"cover","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"9bd8b702-0bb5-4fff-a424-188a18153edc","links":[],"caption":[],"heading":[{"_uid":"5a8c8410-4701-412a-8cb7-937860952549","text":"Thrusts de hanches","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"bb44897f-681e-4183-814b-60169c233a35","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Choisissez entre 3 séries x 6 répétitions ou 5 séries x 5 répétitions","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Comment exécuter les hip thrusts :","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Asseyez-vous au sol avec le haut du dos contre un banc et une barre sur les hanches.","type":"text"},{"type":"hard_break"},{"text":"Appuyez sur vos talons et soulevez les hanches jusqu'à ce que vos cuisses soient parallèles au sol.","type":"text"},{"type":"hard_break"},{"text":"Contractez les fessiers en haut, puis abaissez les hanches.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"À quoi servent les hip thrusts ?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Les hip thrusts sont très efficaces pour cibler les fessiers, améliorer la force du bas du corps, la puissance et la mobilité des hanches. Ils activent également les ischio-jambiers et le tronc, ce qui les rend excellents pour améliorer la posture et la performance athlétique, notamment dans les mouvements nécessitant une extension des hanches, comme la course et le saut.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Quelles sont les variations des hip thrusts ?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Vous pouvez essayer les hip thrusts sur une jambe ou ajouter des bandes de résistance pour plus d'intensité et d'activation des fessiers.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Erreurs courantes lors des hip thrusts :","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Évitez de cambrer le bas du dos ou de ne pas étendre complètement les hanches en haut, ce qui limite l'activation des fessiers et peut fatiguer la colonne vertébrale. Une bonne forme est essentielle.","type":"text"}]}]},"component":"paragraph"}],"textColor":"white","backgroundMobile":[{"_uid":"199d038d-6fca-49b7-b1cc-a465eb65b283","color":"black","component":"backgroundColor","colorOverride":{"_uid":"e6f0fded-b48c-4a64-905a-62bf27fa1fe9","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"002232b1-6d4d-4cb9-82f1-e29fbeb4110f","columns":[{"tag":[],"_uid":"af8e38cd-bd85-4d30-82cd-55335994e626","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"3bcb35f9-9d6f-409e-aa6d-10ec9f1b1b4b","size":"cover","image":{"id":17673844,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/e878f9360d/bulgarian-split-squats.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"top-bottom","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"ada3b50a-774f-42af-a4bd-18cd8280fea5","links":[],"caption":[],"heading":[{"_uid":"ff1f5b6f-a4b6-444f-9f21-c111a00e6320","text":"Squats bulgares","type":"h2","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"0c3db844-3771-43f5-baf6-92de2c7347bd","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"5 séries x 10 répétitions par jambe","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Comment exécuter les Bulgarian split squats :","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Placez-vous en position de fente, un pied surélevé derrière vous sur un banc.","type":"text"},{"type":"hard_break"},{"text":"Abaissez votre genou arrière vers le sol en gardant votre genou avant au-dessus de votre cheville.","type":"text"},{"type":"hard_break"},{"text":"Appuyez sur votre talon avant pour revenir à la position de départ.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"À quoi servent les Bulgarian split squats ?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Cet exercice est extrêmement efficace pour développer la force unilatérale des jambes, ciblant les quadriceps, les fessiers et les ischio-jambiers. Il aide également à améliorer l'équilibre, la stabilité et la mobilité tout en renforçant les muscles centraux. Comme il entraîne une jambe à la fois, il permet de corriger les déséquilibres musculaires et d'améliorer les mouvements fonctionnels.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Quelles sont les variations des Bulgarian split squats ?","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Vous pouvez ajouter du poids en tenant des haltères ou une barre pour augmenter la résistance, ou essayer avec une bande de résistance pour améliorer la stabilité. Vous pouvez également essayer une version sautée pour plus de puissance explosive.","type":"text"},{"type":"hard_break"},{"type":"hard_break"}]},{"type":"paragraph","content":[{"text":"Erreurs courantes lors des Bulgarian split squats :","type":"text","marks":[{"type":"bold"}]},{"type":"hard_break"},{"text":"Évitez de laisser votre genou avant dépasser vos orteils, car cela peut fatiguer le genou. 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