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Débutez avec une charge plus légère et augmentez-la progressivement à mesure que vous améliorez votre technique et votre posture.","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Commencez avec ","type":"text"},{"text":"10 à 15 % de votre poids corporel","type":"text","marks":[{"type":"bold"}]},{"text":" – par exemple, 6 à 10 kg.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Augmentez progressivement jusqu'à ","type":"text"},{"text":"20 à 30 %","type":"text","marks":[{"type":"bold"}]},{"text":", selon votre objectif.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Vous pouvez utiliser des plaques de poids, des sacs de sable, des bouteilles d'eau ou des livres comme charge. Assurez-vous simplement de les emballer serré afin qu'ils ne bougent pas pendant que vous marchez, car cela peut affecter votre équilibre.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"d9f426ae-1297-4cc6-8498-4b0c5b392afa","text":"Quel poids faut-il porter dans votre sac à dos ?","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"97b23ba6-6d3c-4b45-a770-b154f5e56da3","items":[{"_uid":"be959ff1-b40a-4e82-9efc-95b7651f9d06","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Objectif :","type":"text","marks":[{"type":"bold"}]},{"text":" Atteindre 5 km de rucking avec 10 à 15 kg, avec une bonne forme, sans douleur ni blessures dues au surmenage.","type":"text"}]},{"type":"paragraph","content":[{"text":"Bases pour commencer :","type":"text","marks":[{"type":"bold"}]}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Poids :","type":"text","marks":[{"type":"bold"}]},{"text":" Commencez avec 6 à 10 kg selon votre niveau de forme physique.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Séances de Rucking :","type":"text","marks":[{"type":"bold"}]},{"text":" 3 fois par semaine.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Jours de Repos / Récupération Active :","type":"text","marks":[{"type":"bold"}]},{"text":" Incluez des marches légères sans poids ou un entraînement de force doux entre les jours de rucking.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Ce programme vous aide à améliorer progressivement l'endurance, la posture et la force, en établissant une base solide pour un rucking plus avancé.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"14176da2-b5fc-4d62-b9ca-fc45bd597a4e","text":"Programme de Rucking pour Débutants – 4 Semaines","type":"h2","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"c330f82e-4bf1-477e-a55b-ba2dbe074d49","content":[{"_uid":"226b69b9-54ff-4d96-a3e2-58f0f0ec5a96","link":[],"heading":[{"_uid":"aa25f837-e75e-43bf-9fab-9ca223c19c40","text":"Semaine 1","type":"default","component":"heading"}],"component":"contentSliderItem","paragraph":[{"_uid":"3869430a-1f90-4793-a998-9fdbd0f66b86","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Séance 1 :","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"2 km de rucking à un rythme facile (environ 20 à 25 minutes)","type":"text"}]},{"type":"paragraph","content":[{"text":"Séance 2 :","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"3 km de rucking sur terrain varié (incluez des collines si possible)","type":"text"}]},{"type":"paragraph","content":[{"text":"Séance 3 : ","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"2 km de rucking + 3 séries de :","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 squats (avec votre sac à dos)","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 pompes","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 fentes (5 par jambe)","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Objectif :","type":"text","marks":[{"type":"bold"}]},{"text":" Familiarisez-vous avec le poids, testez votre équipement et soyez attentif à la réaction de votre corps. Cette semaine est entièrement dédiée à l'établissement d'une base solide !","type":"text"}]}]}]}]},"component":"paragraph"}],"backgroundMobile":[{"_uid":"3b07cb3d-0b27-4b7c-a042-24c89e92701f","size":"cover","image":{"id":23093242,"alt":"Trees and a lake","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3999x5999/bee3bb675c/rucking_2-1.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Trees and a lake","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"backgroundDesktop":[]},{"_uid":"22243678-cc39-4022-aa7c-261509343e3a","link":[{"_uid":"8dc05c0b-b2ee-485f-9e8a-d7d21c6a033f","link":{"id":"","url":"/borg-backpack-black-bs210601-01/","linktype":"url","fieldtype":"multilink","cached_url":"/borg-backpack-black-bs210601-01/"},"component":"wrapperLink"}],"heading":[{"_uid":"75d726f3-81ea-46de-828a-a8b139eca49e","text":"Semaine 2","type":"default","component":"heading"}],"component":"contentSliderItem","paragraph":[{"_uid":"64775e20-0e02-40f1-b432-fad2ca26394f","text":{"type":"doc","content":[{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Séance 1 :","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"3 km de rucking – concentrez-vous sur le maintien d'un rythme de marche régulier","type":"text"}]},{"type":"paragraph","content":[{"text":"Séance 2 :","type":"text","marks":[{"type":"bold"}]}]},{"type":"paragraph","content":[{"text":"4 km de rucking sur terrain légèrement vallonné","type":"text"}]},{"type":"paragraph","content":[{"text":"Séance 3 : ","type":"text","marks":[{"type":"bold"}]},{"text":"3 km de rucking + 3 stations de renforcement (identiques à la Semaine 1) :","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 squats avec sac à dos","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 pompes","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 fentes (5 par jambe)","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Objectif :","type":"text","marks":[{"type":"bold"}]},{"text":" Développer l'endurance. 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Demandez-vous : êtes-vous prêt à augmenter le poids ou le rythme le mois prochain ?","type":"text"}]}]}]}]},"component":"paragraph"}],"backgroundMobile":[{"_uid":"729db37c-e016-439b-8e45-189778baef8a","size":"cover","image":{"id":23093539,"alt":"Green leaves","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/3801x5999/df9b9b6899/rucking_4-1.jpg","copyright":"","fieldtype":"asset","meta_data":{"alt":"Green leaves","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"backgroundDesktop":[]}],"heading":[{"_uid":"32652efd-ef99-4ae6-85f0-726e8671f13c","text":"Programme de Rucking","type":"default","component":"heading"}],"anchorTag":[],"component":"contentSliderModule","paragraph":[],"moduleMarginStyle":"default"},{"_uid":"f4b7725e-42d2-4af2-a349-e7a76def8db9","items":[{"_uid":"673d0823-7e9d-422a-ab29-a19a85fa60f0","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Si vous vous sentez fort après 4 semaines :","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Ajoutez ","type":"text"},{"text":"2 à 4 kg","type":"text","marks":[{"type":"bold"}]},{"text":" à votre sac à dos.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Incluez une ","type":"text"},{"text":"4ème séance","type":"text","marks":[{"type":"bold"}]},{"text":" par semaine ou augmentez vos distances.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Fixez-vous de nouveaux objectifs : des sorties de rucking de 8 à 10 km, ou combinez le rucking avec de l'entraînement de force, de la course à pied en sentier, ou du HIIT avec votre sac.","type":"text"}]}]}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"25b502ef-62d4-4045-aa7d-30cc02937281","text":"Et ensuite ?","type":"default","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"bdf37c50-8447-496e-86bb-f342c8719e3e","columns":[{"tag":[],"_uid":"263c978d-d8f1-4f81-ac39-dd053fc428cf","links":[],"caption":[],"heading":[{"_uid":"24a5918c-bac8-4951-86f5-cd18303587d4","text":"Bienfaits du Rucking","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"a6881017-6ff7-4e99-8cda-b712cd4e99af","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Le rucking est une forme d'exercice présentant de nombreux bienfaits pour la santé, tout en sollicitant plusieurs groupes musculaires à la fois. Le rucking vous apporte :","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Une meilleure forme cardiovasculaire","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Une force des jambes accrue","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Une stabilité du tronc améliorée","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Une plus grande résilience mentale","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"C'est un entraînement simple et flexible que vous pouvez faire presque partout, et vous n'avez pas besoin d'équipement spécial – juste un sac à dos et du poids.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"294fabe6-f164-41bb-a1df-85dff6897999","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"12cfdb1a-246b-47b6-a91a-7abd9e814e3f","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"},{"tag":[],"_uid":"2be31a31-69fb-4d99-ac54-36968f991d36","links":[{"_uid":"e9667757-886e-48c4-8a2c-cbd644091559","link":{"id":"","url":"/borg-trek-backpack-10004024-gn121/","linktype":"url","fieldtype":"multilink","cached_url":"/borg-trek-backpack-10004024-gn121/"},"component":"wrapperLink"}],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"74bd6ff4-5fb6-436e-9cbb-f42c3aa05f9a","size":"cover","image":{"id":23005949,"alt":"Borg Trek Backpack in Green","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/849x1162/16bcbd805d/borg-trek-backpack.PNG","copyright":"","fieldtype":"asset","meta_data":{"alt":"Borg Trek Backpack in Green","title":"","source":"","copyright":""},"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"1bd73457-3cca-4e18-860c-d7bd38225af9","links":[],"caption":[],"heading":[{"_uid":"343ccc5b-703b-4f4d-8386-0ed2bcaa5fb5","text":"Où faire du rucking ?","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"a2881d19-1c3b-4895-b542-4fe069a9d8a6","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Comme mentionné, le rucking est une forme d'entraînement très adaptable, et vous pouvez le pratiquer dans une grande variété d'endroits. Choisissez ce qui vous convient le mieux – cela peut être en forêt, dans les parcs et sur les sentiers de randonnée, mais aussi dans d'autres environnements comme les plages ou les zones urbaines.","type":"text"}]},{"type":"paragraph","content":[{"type":"hard_break"},{"text":"Il est bon de varier le terrain sur lequel vous pratiquez le rucking – des routes plates aux pentes, des chemins de gravier et même des sentiers. Marcher sur des surfaces inégales sollicite vos muscles de différentes manières et rend votre entraînement plus efficace.","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"ce1cfa64-aab7-4dc4-8321-dac4b6a9d265","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"e468a7c5-b004-4539-87b0-e1ab9e83eea4","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"threeColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false},{"_uid":"c1775c4f-38f9-4b79-bb96-67af749c533d","columns":[{"tag":[],"_uid":"5cccd35c-4d3f-4e45-bfd5-5d6bb56b6b64","links":[],"caption":[],"heading":[],"anchorTag":[],"component":"flexibleModule","paragraph":[],"textColor":"white","backgroundMobile":[{"_uid":"8448d27f-2bdf-4700-9807-eba620435b85","size":"cover","image":{"id":19755059,"alt":"","name":"","focus":"","title":"","source":"","filename":"https://imgs.bjornborg.com/images/1414x2000/d1a483d093/skog-1.png","copyright":"","fieldtype":"asset","meta_data":[],"is_external_url":false},"overlay":"none","position":"50% 50%","component":"backgroundImage"}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"center"},{"tag":[],"_uid":"2dfb1ce6-7645-4449-80da-77525b4c874b","links":[],"caption":[],"heading":[{"_uid":"1deab638-695a-4d44-8856-9127fea73185","text":"Points à garder à l'esprit lors du Rucking","type":"default","component":"heading"}],"anchorTag":[],"component":"flexibleModule","paragraph":[{"_uid":"0d18f1a9-994f-4981-8cb2-60c287ae2d03","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Voici quelques conseils avisés sur la technique et ce qu'il faut considérer avant de partir :","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Commencez par des marches de 30 à 45 minutes","type":"text","marks":[{"type":"bold"}]},{"text":", et augmentez progressivement la distance. Une progression lente est essentielle pour éviter les blessures.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Maintenez une posture droite et solide.","type":"text","marks":[{"type":"bold"}]},{"text":" Engagez votre sangle abdominale, reculez vos épaules et évitez de vous pencher en avant. Cela réduit la tension sur le bas de votre dos et rend votre entraînement plus efficace.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Marchez avec des pas naturels et courts","type":"text","marks":[{"type":"bold"}]},{"text":" – de longues foulées peuvent exercer une pression supplémentaire sur vos hanches.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Posez le pied du talon aux orteils","type":"text","marks":[{"type":"bold"}]},{"text":" – atterrissez sur votre talon, déroulez votre pied et poussez avec vos orteils.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Gardez un rythme régulier","type":"text","marks":[{"type":"bold"}]},{"text":" – vous pouvez augmenter votre rythme avec le temps.","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"Restez hydraté pendant votre rucking","type":"text","marks":[{"type":"bold"}]},{"text":" – et assurez-vous de bien vous alimenter avant et après votre séance pour maintenir vos niveaux d'énergie et favoriser la récupération.","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Conseil de pro pour ajouter de la force et du défi :","type":"text","marks":[{"type":"bold"}]},{"text":" Incluez des pauses tous les 1 km avec des exercices tels que :","type":"text"}]},{"type":"bullet_list","content":[{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 squats avec votre sac à dos","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 pompes","type":"text"}]}]},{"type":"list_item","content":[{"type":"paragraph","content":[{"text":"10 fentes","type":"text"}]}]}]},{"type":"paragraph","content":[{"text":"Vous voulez plus d'idées et d'inspiration ? Découvrez notre ","type":"text"},{"text":"guide sur la randonnée","type":"text","marks":[{"type":"link","attrs":{"href":"/fr/pages/stories/hiking","uuid":"ea8d6a07-f9e3-47d8-b1e0-aa2bb207200e","anchor":null,"target":"_self","linktype":"story"}},{"type":"bold"}]},{"text":" !","type":"text"}]}]},"component":"paragraph"}],"textColor":"black","backgroundMobile":[{"_uid":"af0f1efb-fae8-41e0-aec9-fa25772688a9","color":"transparent","component":"backgroundColor","colorOverride":{"_uid":"e12657fc-c594-44b1-a24f-72cf059dfd0b","color":"#f40000","plugin":"native-color-picker"},"overrideColor":false}],"textColorDesktop":"","backgroundDesktop":[],"moduleMarginStyle":"default","contentVerticalAlignment":"center","contentHorizontalAlignment":"left"}],"component":"twoColumnsLayout","moduleMarginStyle":"default","switchToFullWidth":false,"switchDesktopOrder":false},{"_uid":"174a2407-061d-4290-88d3-80639eca5cd0","items":[{"_uid":"4fc66076-deeb-42b8-a92a-56c7b29301c2","text":{"type":"doc","content":[{"type":"paragraph","content":[{"text":"Ce que vous portez en rucking dépendra naturellement de la saison et de la météo, mais s'habiller en ","type":"text"},{"text":"couches","type":"text","marks":[{"type":"bold"}]},{"text":" est toujours une approche intelligente. 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Des bottes de randonnée robustes ou des chaussures de trail running sont d'excellentes options.","type":"text"}]}]},"component":"textSection","subheading":""}],"heading":[{"_uid":"3558da1f-e8ce-48e5-9c5d-4803abb43704","text":"Habillez-vous correctement pour le Rucking","type":"h2","component":"heading"}],"anchorTag":[],"component":"textModule","contentLayout":"one-column","readMoreItems":[],"textAlignment":"left","moduleMarginStyle":"default"},{"_uid":"05c487b2-144a-4892-9d9f-140bd6f42bc9","buttons":[],"heading":[],"tagLabel":"","anchorTag":[],"cardStyle":"default","component":"productGalleryModule","productTags":[],"productSelection":[{"_uid":"f1408540-e682-4269-8f0e-5adf3f7bc9c8","products":[{"aggregateRating":{"bestRating":5,"ratingValue":5,"reviewCount":1,"worstRating":1},"categories":[{"id":"25","name":"Women","categories":[{"id":"31","name":"Clothing","categories":[{"id":"36","name":"Tights","categories":[]}]},{"id":"82","name":"Collections","categories":[{"id":"86","name":"Gym 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