{"id":3950,"date":"2013-01-26T07:04:54","date_gmt":"2013-01-26T12:04:54","guid":{"rendered":"http:\/\/a2tc.ca\/?p=3950"},"modified":"2013-01-26T07:04:54","modified_gmt":"2013-01-26T12:04:54","slug":"squat","status":"publish","type":"post","link":"https:\/\/www.amaporte.ca\/?p=3950","title":{"rendered":"Squat"},"content":{"rendered":"Le squat est un exercice tr\u00e8s populaire pour la partie inf\u00e9rieure corps. Pourquoi? Il peut se faire sans \u00e9quipement, il existe plusieurs variations et il fait appel aux plus gros muscles des jambes, soit les quadriceps, les ischio-jambiers, les fessiers, grand et moyen.\n<p style=\"text-align: center;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-medium wp-image-5910\" alt=\"Squat Beachbody\" src=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/Squat-muscles-212x300.png\" width=\"212\" height=\"300\" \/><\/p>\n&nbsp;\n\nBien \u00e9x\u00e9cut\u00e9, il renforcera non seulement vos jambes, mais il fera aussi appel \u00e0 vos stabilisateurs. Que le squat soient fait avec ou sans \u00e9quipement, il y des consignes \u00e0 suivre pour le faire correctement et \u00e9viter de se blesser.\n<h3>Position de d\u00e9part<\/h3>\n<ul>\n\t<li><span style=\"line-height: 14px;\">Debout, les pieds \u00e9cart\u00e9s un peu plus large que les \u00e9paules.<\/span><\/li>\n\t<li>Maintenir le poids sur les talons.<\/li>\n\t<li>Poitrine haute.<\/li>\n\t<li>T\u00eate relev\u00e9e et regarder droit devant.<\/li>\n\t<li>Alignement naturel de la colonne vert\u00e9brale.<\/li>\n\t<li>Garder le torse droit pendant le mouvement.<\/li>\n<\/ul>\n<a href=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/squat5.jpg\" rel=\"colorbox\" class=\"colorbox\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-4022\" alt=\"squat ex\u00e9cution\" src=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/squat5.jpg\" width=\"235\" height=\"215\" \/><\/a>\n<h3>Ex\u00e9cution<\/h3>\n<ul>\n\t<li><span style=\"line-height: 14px;\">Fl\u00e9chir les genoux et les hanches en se penchant l\u00e9g\u00e8rement vers l&#8217;avant.(Garder le dos droit).<\/span><\/li>\n\t<li>\u00c0 mesure que vous descendez, allongez les bras vers l&#8217;avant jusqu&#8217;\u00e0 ce qu&#8217;ils soient parall\u00e8lles au sol. Cela vous aidera \u00e0 garder l&#8217;\u00e9quilibre.<\/li>\n\t<li>Descendre jusqu&#8217;\u00e0 ce que les cuisses soient parall\u00e8lles au sol.<\/li>\n\t<li>Les genoux avancent un peu, mais ne doivent pas d\u00e9passer les orteils.<\/li>\n\t<li>Le buste et les cuisses\u00a0forment un angle de 45 degr\u00e9s.<\/li>\n\t<li>Une fois les cuisses \u00e0 l&#8217;horizontale, l&#8217;ensemble remonte dans un mouvement fluide pour revenir \u00e0 la position de d\u00e9part.<\/li>\n<\/ul>\n<h3>Quelques exemples de squats<\/h3>\n&nbsp;\n\n<figure id=\"attachment_4016\" aria-describedby=\"caption-attachment-4016\" style=\"width: 181px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/plyometrics-medicine-ball-exercises.jpg\" rel=\"colorbox\" class=\"colorbox\"><img decoding=\"async\" class=\" wp-image-4016 \" alt=\"Squat medecine ball\" src=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/plyometrics-medicine-ball-exercises-258x300.jpg\" width=\"181\" height=\"210\" \/><\/a><figcaption id=\"caption-attachment-4016\" class=\"wp-caption-text\">Avec medecine ball<\/figcaption><\/figure>\n\n&nbsp;\n\n<figure id=\"attachment_4017\" aria-describedby=\"caption-attachment-4017\" style=\"width: 210px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/squat1.jpg\" rel=\"colorbox\" class=\"colorbox\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-4017 \" alt=\"Squat avec barre\" src=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/squat1-300x297.jpg\" width=\"210\" height=\"208\" \/><\/a><figcaption id=\"caption-attachment-4017\" class=\"wp-caption-text\">Avec une barre<\/figcaption><\/figure>\n\n<span style=\"color: #444444;\">\u00a0<\/span>\n\n<figure id=\"attachment_4018\" aria-describedby=\"caption-attachment-4018\" style=\"width: 180px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/squat-jump2.jpg\" rel=\"colorbox\" class=\"colorbox\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-4018\" alt=\"Squat jump\" src=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/squat-jump2.jpg\" width=\"180\" height=\"180\" \/><\/a><figcaption id=\"caption-attachment-4018\" class=\"wp-caption-text\">Squat jump<\/figcaption><\/figure>\n\n&nbsp;\n\n<figure id=\"attachment_4019\" aria-describedby=\"caption-attachment-4019\" style=\"width: 172px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/squat-on-bosu-DB.jpg\" rel=\"colorbox\" class=\"colorbox\"><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-4019 \" alt=\"Squat Bosu\" src=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/squat-on-bosu-DB.jpg\" width=\"172\" height=\"230\" \/><\/a><figcaption id=\"caption-attachment-4019\" class=\"wp-caption-text\">Sur bosu avec halt\u00e8res<\/figcaption><\/figure>\n\n&nbsp;\n\nSi vous avez de la difficult\u00e9 \u00e0 faire le squat, au d\u00e9but, faites-le avec une chaise. D\u00e8s que votre fessier effleure la chaise, il faut remonter. Lorsque vous serez plus habile, vous pourrez le faire sans la chaise pour \u00e9ventuellement essayer les diff\u00e9rentes variantes.\n\n<a href=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/squat-explained.jpg\" rel=\"colorbox\" class=\"colorbox\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-4023\" alt=\"Squat chaise\" src=\"http:\/\/a2tc.ca\/wp-content\/uploads\/2013\/01\/squat-explained-300x225.jpg\" width=\"300\" height=\"225\" \/><\/a>\n\n&nbsp;\n\nLe squat fait parti\u00a0de la plupart des programmes d&#8217;entra\u00eenement. Il est bon pour d\u00e9velopper la force, mais\u00a0il est aussi un excellent exercice pour votre \u00e9quilibre. N&#8217;h\u00e9sitez \u00a0pas \u00e0 l&#8217;incorporer dans votre routine.\n\n&nbsp;\n\n<input id=\"mac_address\" type=\"hidden\" value=\"\" \/>","protected":false},"excerpt":{"rendered":"<p>Le squat est un exercice tr\u00e8s populaire pour la partie inf\u00e9rieure corps. Pourquoi? Il peut se faire sans \u00e9quipement, il existe plusieurs variations et il fait appel aux plus gros muscles des jambes, soit les quadriceps, les ischio-jambiers, les fessiers, grand et moyen. &nbsp; Bien \u00e9x\u00e9cut\u00e9, il renforcera non seulement vos jambes, mais il fera [&hellip;]&nbsp;<a href=\"https:\/\/www.amaporte.ca\/?p=3950\" class=\"post-read-more\">Read more&#8230;<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","footnotes":""},"categories":[215],"tags":[740,741,742,743,744,745],"class_list":["post-3950","post","type-post","status-publish","format-standard","hentry","category-blogue","tag-epaule","tag-grand-fessier","tag-ischio-jambiers","tag-moyen-fessier","tag-quadriceps","tag-squat"],"_links":{"self":[{"href":"https:\/\/www.amaporte.ca\/index.php?rest_route=\/wp\/v2\/posts\/3950","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.amaporte.ca\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.amaporte.ca\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.amaporte.ca\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.amaporte.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3950"}],"version-history":[{"count":0,"href":"https:\/\/www.amaporte.ca\/index.php?rest_route=\/wp\/v2\/posts\/3950\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.amaporte.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3950"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.amaporte.ca\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3950"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.amaporte.ca\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3950"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}