{"id":4725,"date":"2018-05-14T20:00:42","date_gmt":"2018-05-14T18:00:42","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4725"},"modified":"2018-05-14T21:48:24","modified_gmt":"2018-05-14T19:48:24","slug":"programme-fitness-3-3-3-entrainement-stars","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2018\/05\/14\/programme-fitness-3-3-3-entrainement-stars\/","title":{"rendered":"Le Programme Fitness 3-3-3 l&rsquo;entrainement des stars efficace et rapide"},"content":{"rendered":"<p>Le 3 est-il le chiffre miracle pour perdre du poids et sculpter son corps\u00a0? C&rsquo;est ce que laisse \u00e0 penser l&rsquo;entra\u00eenement fitness 3-3-3 d\u00e9velopp\u00e9 en 2016 par <strong>Chase Weber<\/strong>, l&rsquo;un des coachs sportifs les plus ador\u00e9s des stars d&rsquo;Hollywood. C&rsquo;est bien simple, ces derniers mois, toutes (ou presque) ont adopt\u00e9 sa technique, de Brooklyn Beckham \u00e0 la blogueuse star Geri Hirsch. Mais en quoi \u00e7a consiste au juste\u00a0? On fait le point tout de suite\u00a0!<\/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' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/05\/14\/programme-fitness-3-3-3-entrainement-stars\/#La_theorie_3-3-3\" >La th\u00e9orie 3-3-3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2018\/05\/14\/programme-fitness-3-3-3-entrainement-stars\/#Les_etapes\" >Les \u00e9tapes<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"La_theorie_3-3-3\"><\/span>La th\u00e9orie 3-3-3<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>En th\u00e9orie, le programme 3-3-3, pens\u00e9 par Chase Weber en 2016 pour permettre \u00e0 ses clients c\u00e9l\u00e8bres de <strong>s&rsquo;affiner en un temps record<\/strong> et leur permettre de garder un\u00a0corps de bombe atomique\u00a0en toute circonstance, est facile \u00e0 r\u00e9sumer. Comme son nom l&rsquo;indique, il s&rsquo;agit de r\u00e9aliser 3 fois de suite 3 circuits de 3 exercices diff\u00e9rents, le tout en 30 minutes top chrono pour faire travailler intens\u00e9ment <strong>l&rsquo;ensemble des groupes musculaires<\/strong> sur un temps r\u00e9duit.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4726\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Programme-fitness-3-3-3-Entrainement-des-stars-compressor.jpg\"\" alt=\"Programme-fitness-3-3-3 -Entrainement-des-stars\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Programme-fitness-3-3-3-Entrainement-des-stars-compressor.jpg 960w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Programme-fitness-3-3-3-Entrainement-des-stars-compressor-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Programme-fitness-3-3-3-Entrainement-des-stars-compressor-768x512.jpg 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Programme-fitness-3-3-3-Entrainement-des-stars-compressor-600x400.jpg 600w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Programme-fitness-3-3-3-Entrainement-des-stars-compressor-820x547.jpg 820w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Fesses, bras, jambes, abdos, toutes les parties de votre corps sont sollicit\u00e9es\u00a0! En pratique, cela se complique donc forc\u00e9ment. Encha\u00eener les exercices est en r\u00e9alit\u00e9 loin d&rsquo;\u00eatre simple, c&rsquo;est pourquoi le coach explique que le programme s&rsquo;adresse davantage aux personnes disposant de bonnes capacit\u00e9s sportives. Vous l&rsquo;aurez compris, les d\u00e9butants et les sportifs du dimanche ont tout int\u00e9r\u00eat \u00e0 s&rsquo;abstenir, donc. Ce programme est r\u00e9serv\u00e9 \u00e0 ceux qui s&rsquo;y connaissent d\u00e9j\u00e0 quelque peu en mati\u00e8re de fitness.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Les_etapes\"><\/span><strong>Les \u00e9tapes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Apr\u00e8s quelques minutes d&rsquo;\u00e9chauffement pour bien \u00e9tirer l&rsquo;ensemble de vos muscles (et on vous pr\u00e9vient, ces minutes d&rsquo;\u00e9chauffement ne font pas partie des 30 minutes de sport pr\u00e9vu par le programme), vous \u00eates d\u00e9sormais pr\u00eats \u00e0 vous lancer dans le programme 3-3-3. <strong>La premi\u00e8re \u00e9tape<\/strong>, \u00e0 r\u00e9p\u00e9ter trois fois donc, consiste \u00e0 encha\u00eener 20 squats, 8 fentes arri\u00e8res\u00a0avec le genou lev\u00e9 et enfin 8 jumps squats comprenant un demi-tour. Autant vous dire que \u00e7a commence d\u00e9j\u00e0 \u00e0 chauffer au niveau des muscles, notamment du c\u00f4t\u00e9 des jambes !<\/p>\n<p><strong>Le deuxi\u00e8me circuit<\/strong>, \u00e0 r\u00e9aliser trois fois toujours, table de son c\u00f4t\u00e9 sur 12 pompes, suivies de 8 chiens \u00e0 trois pattes (il s&rsquo;agit d&rsquo;une\u00a0position de yoga) et enfin de 8 crunchs jambes verticales. Enfin, le dernier circuit vous invite \u00e0 r\u00e9p\u00e9ter trois fois (ce sont les derni\u00e8res, c&rsquo;est promis) 8 fentes lat\u00e9rales en levant les mains, 8 dips (aussi connus sous le nom de push-ups) et enfin 8 crunchs invers\u00e9s. Apr\u00e8s tout \u00e7a, vous devriez bien sentir tous les muscles de votre corps. Et vous aurez bien m\u00e9rit\u00e9 un peu de repos !<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4727 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Methode-3-3-3-Programme-des-stars-compressor.jpg\"\" alt=\"Methode-3-3-3-Programme-des-stars\" width=\"600\" height=\"338\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Methode-3-3-3-Programme-des-stars-compressor.jpg 960w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Methode-3-3-3-Programme-des-stars-compressor-300x169.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Methode-3-3-3-Programme-des-stars-compressor-768x432.jpg 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Methode-3-3-3-Programme-des-stars-compressor-820x461.jpg 820w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Alors que l&rsquo;on vous disait plus haut que les d\u00e9butants en fitness ne sont pas forc\u00e9ment aptes \u00e0 suivre le rythme impos\u00e9 par les exercices de Chase Weber, une solution s&rsquo;offre toutefois \u00e0 eux s&rsquo;ils sont r\u00e9ellement motiv\u00e9s \u00e0 suivre le programme : ils peuvent <strong>adapter les exercices \u00e0 leurs capacit\u00e9s<\/strong>, en r\u00e9alisant les circuits, par exemple, \u00e0 une seule reprise au lieu de trois. Au lieu du 3-3-3, on aurait donc affaire \u00e0 un programme 3-3-1. C&rsquo;est d\u00e9j\u00e0 \u00e7a de pris, n&rsquo;est-ce pas\u00a0? Les d\u00e9butants peuvent ensuite passer \u00e0 la vitesse sup\u00e9rieure en tablant sur un programme 3-3-2 avant de finalement rejoindre pour de bon le programme 3-3-3. Le plus important est surtout de bien r\u00e9aliser les exercices \u00e0 effectuer, en faisant attention \u00e0 sa position. Car, vous \u00eates pr\u00e9venus, en cas de mauvaise posture, des traumatismes musculaires ne sont pas \u00e0 exclure\u00a0!<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-4728\" title=\"Entrainement-fitness-3-3-3\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Entrainement-fitness-3-3-3-compressor.jpg\"\" alt=\"Entrainement-fitness-3-3-3\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Entrainement-fitness-3-3-3-compressor.jpg 960w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Entrainement-fitness-3-3-3-compressor-300x200.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Entrainement-fitness-3-3-3-compressor-768x512.jpg 768w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Entrainement-fitness-3-3-3-compressor-600x400.jpg 600w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/05\/Entrainement-fitness-3-3-3-compressor-820x547.jpg 820w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Si ce programme vous para\u00eet trop intense, vous pouvez vous tourner vers <a href=\"https:\/\/www.home-trainer.fr\/\">d&rsquo;autres types d&rsquo;entra\u00eenement fitness qui<\/a> vous garantissent eux aussi des r\u00e9sultats en peu de temps. Car c&rsquo;est bien souvent ce que recherchent les sportifs, notamment \u00e0 l&rsquo;approche de l&rsquo;\u00e9t\u00e9 (tic tac tic tac, la saison des maillots de bain approche). Parmi ces derniers, on mentionnera notamment le \u00ab\u00a0Challenge 5 semaines 2 Fitness\u00a0\u00bb, test\u00e9 et approuv\u00e9 par le joueur de poker\u00a0<a href=\"https:\/\/www.pokerstars.fr\/fr\/blog\/2017\/a-la-rencontre-de-jeff-gross-167734.shtml\">Jeff Gross<\/a>\u00a0l&rsquo;an pass\u00e9. Le Top Body Challenge de Sonia Tiev peut aussi vous convenir, en misant sur un programme de 12 semaines. En tout cas, nombreuses sont les blogueuses qui l&rsquo;adoptent chaque ann\u00e9e \u00e0 l&rsquo;approche de l&rsquo;\u00e9t\u00e9 ! Enfin, r\u00e9cemment, Alexia Mori, ancienne candidate de t\u00e9l\u00e9-r\u00e9alit\u00e9, a lanc\u00e9\u00a0l&rsquo;Alexia&rsquo;s Challenge, qui contient notamment un programme de remise en forme express sur une semaine.<\/p>\n<p>Vous le voyez donc, en mati\u00e8re de fitness, de nombreux programmes s&rsquo;offrent \u00e0 vous. Reste simplement \u00e0 trouver celui qui s&rsquo;adapte le plus \u00e0 vos besoins et \u00e0 vos possibilit\u00e9s\u00a0! Quoi qu&rsquo;il en soit, n&rsquo;oubliez jamais que ces programmes d&rsquo;entra\u00eenement doivent s&rsquo;accompagner d&rsquo;une <a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/05\/09\/construire-plan-alimentaire-musculation\/\">alimentation saine et \u00e9quilibr\u00e9e<\/a>. Parce que si le bien-\u00eatre passe par des muscles bien dessin\u00e9s, il passe aussi par ce qui se trouve dans votre assiette&#8230; Alors faire du sport et des exercices de fitness, c&rsquo;est chouette, mais \u00e7a ne peut pas avoir d&rsquo;effet miracle si ce n&rsquo;est pas coupl\u00e9 \u00e0 <strong>un changement d&rsquo;alimentation<\/strong> !<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le 3 est-il le chiffre miracle pour perdre du poids et sculpter son corps\u00a0? C&rsquo;est ce que laisse \u00e0 penser l&rsquo;entra\u00eenement fitness 3-3-3 d\u00e9velopp\u00e9 en 2016 par Chase Weber, l&rsquo;un des coachs sportifs les plus ador\u00e9s des stars d&rsquo;Hollywood. C&rsquo;est [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4730,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-4725","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>L&#039;entra\u00eenement 3-3-3 : le programme fitness qui s\u00e9duit les stars | Fitnition<\/title>\n<meta name=\"description\" content=\"Le programme fitness 3-3-3 est une m\u00e9thode simple, rapide et tr\u00e8s efficace pour se muscler et se renforcer rapidement. 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