{"id":4166,"date":"2016-11-16T15:43:42","date_gmt":"2016-11-16T14:43:42","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4166"},"modified":"2017-07-08T13:49:24","modified_gmt":"2017-07-08T11:49:24","slug":"ameliorer-sa-detente-sans-materiel","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/","title":{"rendered":"Am\u00e9liorer sa d\u00e9tente sans mat\u00e9riel de musculation"},"content":{"rendered":"<p>Dans de nombreux sports, avoir une bonne d\u00e9tente peut faire la diff\u00e9rence face \u00e0 l&rsquo;adversaire. C&rsquo;est notamment le cas du basket-ball, du handball mais aussi du volley ball ou m\u00eame du foot.<strong>\u00a0Am\u00e9liorer sa d\u00e9tente sans mat\u00e9riel de musculation<\/strong> est un objectif facilement r\u00e9alisable lorsque l&rsquo;on connait les exercices ad\u00e9quats. Nous vous faisons d\u00e9couvrir <strong>7 exercices simples<\/strong> pour am\u00e9liorer votre d\u00e9tente sans mat\u00e9riel de musculation.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/#Commencer_par_un_bon_echauffement\" >Commencer par un bon \u00e9chauffement<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/#Les_exercices_pour_ameliorer_sa_detente_sans_materiel_de_musculation\" >Les exercices pour am\u00e9liorer sa d\u00e9tente sans mat\u00e9riel de musculation<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/#Le_Squat_Hops\" >Le Squat Hops<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/#Les_Leap-Ups\" >Les Leap-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/#Les_Calf_Raises\" >Les Calf Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/#Les_Step_Ups\" >Les Step Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/#Les_Thrust_Ups\" >Les Thrust Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/#Les_Burnouts\" >Les Burnouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/#La_corde_a_sauter\" >La corde \u00e0 sauter\u00a0:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Commencer_par_un_bon_echauffement\"><\/span><span style=\"text-decoration: underline;\">Commencer par un bon \u00e9chauffement<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tout d\u2019abord il est essentiel avant tout type d\u2019exercice de s\u2019\u00e9chauffer correctement. En effet, toute s\u00e9ance de musculation doit d\u00e9buter par un<strong> \u00e9chauffement de qualit\u00e9<\/strong>. La souplesse \u00e9tant indispensable pour am\u00e9liorer sa d\u00e9tente l&rsquo;\u00e9chauffement est donc \u00e0 consid\u00e9r\u00e9 comme un exercice essentiel.<br \/>\nAvant un exercice de d\u00e9tente nous vous recommandons un des exercices suivants\u00a0:<\/p>\n<ul>\n<li>Courir 10\/15 minutes en ext\u00e9rieur en \u00e9vitant des terrains goudronn\u00e9. Privil\u00e9giez les chemins afin de favoriser l\u2019amortissement de votre foul\u00e9 et \u00e9viter tout risque de blessure.<\/li>\n<li>Faire 10 minutes de rameur \u00e0 rythme mod\u00e9r\u00e9<\/li>\n<li>Faire 15 minutes de v\u00e9lo en int\u00e9rieur ou en ext\u00e9rieur.<\/li>\n<li>Faire 15 minutes de v\u00e9lo elliptique<\/li>\n<\/ul>\n<p>Il est important de changer d\u2019\u00e9chauffement d\u2019une s\u00e9ance \u00e0 une autre.<\/p>\n<h1 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Les_exercices_pour_ameliorer_sa_detente_sans_materiel_de_musculation\"><\/span><strong><u>Les exercices pour am\u00e9liorer sa d\u00e9tente sans mat\u00e9riel de musculation<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<h2><span class=\"ez-toc-section\" id=\"Le_Squat_Hops\"><\/span><strong><u>Le Squat Hops<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Le Squat hops est excellent pour travailler les cuisses enti\u00e8res et <strong>entra\u00eene l\u2019explosivit\u00e9<\/strong> d\u2019une mani\u00e8re incroyable. Le Squat hops aide consid\u00e9rablement \u00e0 <strong>am\u00e9liorer sa d\u00e9tente<\/strong>, la r\u00e9sistance cardiovasculaire, le sprint et la vitesse du premier pas.<\/p>\n<p>Cet exercice est tr\u00e8s \u00e9prouvant physiquement, c\u2019est pourquoi nous vous recommandons d\u2019attendre quelque jour de repos entre deux s\u00e9ances de Squat Hops au risque d\u2019arriver \u00e0 une extr\u00eame fatigue du muscle et donc le r\u00e9tablissement du muscle sera faible sans parler du risque de blessure. La faible r\u00e9cup\u00e9ration du musculaire vous m\u00e8nera \u00e0 un gain de hauteur moins important.<\/p>\n<p>Pour l&rsquo;\u00e9quilibre, vous aurez besoin d&rsquo;un ballon de basket-ball que vous tiendrez dans vos bras. Pendant l&rsquo;exercice, tenez le ballon contre votre torse et regardez droit devant.<\/p>\n<p>Le Squat hops est un exercice<strong> tr\u00e8s simple \u00e0 accomplir<\/strong>. Pour commencer l&rsquo;exercice, accroupissez-vous simplement vers le bas dans une position reposante avec vos jambes pli\u00e9es \u00e0 un angle de 90 degr\u00e9s. Vos cuisses doivent \u00eatre parall\u00e8les au sol. Vous serez dans une position reposante. Assurez-vous que votre dos soit compl\u00e8tement droit et que vous vous soutenez sur les pointes de vos pieds.<\/p>\n<p>Pour ex\u00e9cuter l&rsquo;exercice, maintenez la position reposante tout en saisissant la boule. Regard droit devant et ex\u00e9cuter un petit bon (appeler hop\/bounce) de 10-15 cm. Vos cuisses ne DOIVENT jamais quitter leur position parall\u00e8le. Un hop\/bounce est consid\u00e9r\u00e9 comme une r\u00e9p\u00e9tition.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4167 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Squat-hops-300x185.jpg\"\" alt=\"Squat hops\" width=\"415\" height=\"256\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Squat-hops-300x185.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Squat-hops.jpg 442w\" sizes=\"auto, (max-width: 415px) 100vw, 415px\" \/><\/p>\n<p><span style=\"text-decoration: underline;\"><strong>D\u00e9roulement de l&rsquo;exercice<\/strong>\u00a0:<\/span><\/p>\n<ol>\n<li>Pour l&rsquo;\u00e9quilibre, tenir un ballon de basket ou de volley-ball au niveau de la poitrine<\/li>\n<li>Accroupissez-vous dans une position assise tout en tenant le ballon, assurez-vous que vous regardez droit devant, que vous avez le dos droit et que vous \u00eates sur la pointe des pieds. Enfin le plus important assurez-vous que vos cuisses soient bien parall\u00e8les au sol<\/li>\n<li>Sautez en position assise de 7 \u00e0 13 cm en gardant bien vos cuisses parall\u00e8les, les pieds \u00e0 terre termine la r\u00e9p\u00e9tition.<\/li>\n<li>Apr\u00e8s chaque r\u00e9p\u00e9tition vous retournez en position original (assise), et vous recommencer.<\/li>\n<li>A la derni\u00e8re r\u00e9p\u00e9tition, sautez le plus haut que vous pouvez (par exemple si vous devez faire 20 r\u00e9p\u00e9titions, vous effectuez 19 Squat Hops et sur la 19\u00e8me vous sautez le plus haut que vous pouvez).<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Les_Leap-Ups\"><\/span><strong><u>Les Leap-Ups<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Les leap-ups vont permettre aux <strong>quadriceps de gagner en explosivit\u00e9<\/strong>. Ce travail d&rsquo;explosivit\u00e9 musculaire est d\u00e9terminant quand on cherche \u00e0 <strong>travailler sa d\u00e9tente<\/strong>. Vous pourrez ainsi gagner quelques pr\u00e9cieux centim\u00e8tres au fils des semaines d&rsquo;entrainements.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>D\u00e9roulement de l&rsquo;exercice<\/strong><\/span>\u00a0:<\/p>\n<ol>\n<li>Tenez-vous debout les pieds largeur des \u00e9paules.<\/li>\n<li>Sautez en regardant droit devant vous.<\/li>\n<li>Redescendez \u00e0 plus ou moins \u00bc de votre corps (vos jambes doivent \u00eatres pli\u00e9es \u00e0 environ 45\u00b0) et ressautez.<\/li>\n<li>Ceci termine un Leap-ups.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4168 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Leads-Up-300x213.jpg\"\" alt=\"Augmenter sa d\u00e9tente\" width=\"392\" height=\"278\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Leads-Up-300x213.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Leads-Up.jpg 392w\" sizes=\"auto, (max-width: 392px) 100vw, 392px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Les_Calf_Raises\"><\/span><strong><u>Les Calf Raises<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Voici un exercice qui vous permettra de <strong>renforcer vos mollets<\/strong>. Ce qui est primordial car les mollets interviennent en grande partie lors d&rsquo;un saut, ils permettent l&rsquo;extension des pieds. Un renforcement musculaire des mollets est une priorit\u00e9 lorsque l&rsquo;on souhaite <strong>am\u00e9liorer sa d\u00e9tente<\/strong>.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">D\u00e9roulement de l&rsquo;exercice\u00a0<\/span>: <\/strong><\/p>\n<ol>\n<li>Tenez-vous debout sur quelque chose de fa\u00e7on a ce que vos talons ne touche pas le sol (step, escalier, livre,\u2026).<\/li>\n<li>Soulevez-vous avec la pointe de vos pieds puis redescendez lentement.<\/li>\n<li>Faites une jambe puis l\u2019autre.<\/li>\n<li>Pensez \u00e0 bien vous \u00e9tirer apr\u00e8s cet exercice pour garder une bonne souplesse musculaire<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4169 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Calf-Raises-300x196.jpg\"\" alt=\"Calf-Raises\" width=\"436\" height=\"285\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Calf-Raises-300x196.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Calf-Raises.jpg 426w\" sizes=\"auto, (max-width: 436px) 100vw, 436px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Les_Step_Ups\"><\/span><strong><u>Les Step Ups<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Cet exercice va permettre de <strong>renforcer vos quadriceps<\/strong> et de leurs faire <strong>gagner en endurance<\/strong>.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">D\u00e9roulement de l&rsquo;exercice<\/span>\u00a0: <\/strong><\/p>\n<ol>\n<li>Prenez une chaise et posez un pied dessus<\/li>\n<li>Sautez avec cette jambe et lorsque vous \u00eates en l\u2019air changer de jambe<\/li>\n<li>Mettez votre jambe qui \u00e9tait sur le sol sur la chaise et celle sur la chaise sur le sol.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4170 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/step-ups-300x179.jpg\"\" alt=\"step-ups\" width=\"417\" height=\"249\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/step-ups-300x179.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/step-ups.jpg 433w\" sizes=\"auto, (max-width: 417px) 100vw, 417px\" \/><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Les_Thrust_Ups\"><\/span><strong><u>Les Thrust Ups<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Voici un autre exercice qui va renforcer vos mollets. Mais celui-ci vise plus \u00e0 leurs faire <strong>gagner en explosivit\u00e9<\/strong>, il se compl\u00e8te tr\u00e8s bien avec les calf raises, pour am\u00e9liorer sa d\u00e9tente.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>D\u00e9roulement de l&rsquo;exercice<\/strong>\u00a0<\/span>:<\/p>\n<ol>\n<li>Tenez-vous debout avec vos pieds largeur des \u00e9paules, garder les genoux l\u00e9g\u00e8rement fl\u00e9chis mais fixent durant tout l&rsquo;exercice.<\/li>\n<li>Sautez ! Toujours sans pliez vos genoux, sinon vos cuisses travailleront plus que vos mollets. Ce sont vos mollets qui vont faire office de \u00ab\u00a0ressorts\u00a0\u00bb pour un travail musculaire efficace sur cet exercice.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4171\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Thurst-Up-300x220.jpg\"\" alt=\"Am\u00e9liorer sa d\u00e9tente\" width=\"395\" height=\"290\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Thurst-Up-300x220.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/11\/Thurst-Up.jpg 388w\" sizes=\"auto, (max-width: 395px) 100vw, 395px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Les_Burnouts\"><\/span><strong><u>Les Burnouts<\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Les Bournouts sont une variante des Thrust-Ups, ces deux exercices se combinent tr\u00e8s bien pour travailler sa d\u00e9tente. Plac\u00e9s en fin d&rsquo;entrainement ils vont pousser vos mollets dans leurs derniers retranchements, pour un gain d&rsquo;explosivit\u00e9 maximal.<\/p>\n<p><strong><span style=\"text-decoration: underline;\">D\u00e9roulement de l&rsquo;exercice<\/span>\u00a0: <\/strong><\/p>\n<ol>\n<li>Tenez-vous debout (comme le Thrust-Ups).<\/li>\n<li>Puis se mettre sur la pointe des pieds (le plus haut possible).<\/li>\n<li>Ensuite, sautez le plus haut possible en utilisant seulement le bout de vos pieds.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"La_corde_a_sauter\"><\/span><strong><u>La corde \u00e0 sauter\u00a0: <\/u><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Exercice tr\u00e8s basique et pratiqu\u00e9 dans bien d\u2019autres sports (boxe, foot \u2026) cet exercice permet pour un basketteur d\u2019am\u00e9liorer sa d\u00e9tente de mani\u00e8re cons\u00e9quente. Mais aussi d&rsquo;am\u00e9liorer son jeux de jambes, ce qui est tr\u00e8s utile pour dribbler entre deux joueurs dans de petites surfaces.<br \/>\nDe plus cet exercice am\u00e9liore significativement le premier pas, hors on sait que la meilleure arme de tout basketteur est le premier pas car il lui permet de faire la diff\u00e9rence sur un drive.<br \/>\nNous vous conseillons de faire de la corde \u00e0 sauter quotidiennement pour avoir de r\u00e9el r\u00e9sultat\u00a0: 10 minutes par jours de cordes \u00e0 sauter sont suffisantes pour faire des progr\u00e8s visibles rapidement.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><span style=\"text-decoration: underline;\">Conclusion<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Nous vous avons pr\u00e9sent\u00e9 plusieurs exercices pour travailler sa d\u00e9tente sans mat\u00e9riel de musculation. Si vous voulez aller plus loin et muscler vos jambes avec plus d&rsquo;intensit\u00e9 en salle de musculation, allez jeter un \u0153il \u00e0 notre programme sp\u00e9cial <strong><a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/17\/musculation-des-jambes-entrainement-complet\/\">musculation des jambes<\/a>.<\/strong> Maintenant \u00e0 vous de jouer pour gagner les quelques centim\u00e8tres qu&rsquo;il vous manque pour r\u00e9ussir \u00e0 dunker.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dans de nombreux sports, avoir une bonne d\u00e9tente peut faire la diff\u00e9rence face \u00e0 l&rsquo;adversaire. C&rsquo;est notamment le cas du basket-ball, du handball mais aussi du volley ball ou m\u00eame du foot.\u00a0Am\u00e9liorer sa d\u00e9tente sans mat\u00e9riel de musculation est un [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4184,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[30,33,29,32,31],"class_list":["post-4166","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness","tag-ameliorer","tag-basketball","tag-detente","tag-exercice","tag-sans-materiel"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Am\u00e9liorer sa d\u00e9tente sans mat\u00e9riel de musculation - Fitnition - Blog Musculation, Fitness et Nutrition<\/title>\n<meta name=\"description\" content=\"Am\u00e9liorer sa d\u00e9tente est essentiel pour beaucoup de sports D\u00e9couvrez comment augmenter votre d\u00e9tente sans mat\u00e9riel sp\u00e9cifique de musculation.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/ameliorer-sa-detente-sans-materiel\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Am\u00e9liorer sa d\u00e9tente sans mat\u00e9riel de musculation - 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