{"id":2296,"date":"2021-09-01T17:19:27","date_gmt":"2021-09-01T16:19:27","guid":{"rendered":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/?p=2296"},"modified":"2021-09-01T17:19:28","modified_gmt":"2021-09-01T16:19:28","slug":"6-exercices-avec-anneau-de-pilates-par-patry-jordan","status":"publish","type":"post","link":"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/6-exercices-avec-anneau-de-pilates-par-patry-jordan\/","title":{"rendered":"6 exercices avec ANNEAU DE PILATES par Patry Jordan"},"content":{"rendered":"\n<p><strong>Tonifier vos fessiers et am\u00e9liorer votre posture font-ils partie de vos objec<\/strong>tifs sportifs? Voici une routine simple \u00e0 faire \u00e0 la maison, qui vous aidera \u00e0 <strong>activer tous les muscles du CORE de la mani\u00e8re la plus efficace en utilisant l&#8217;anneau de pilates FITFIU.<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>D\u00e9couvrez le PILATES ROLL<\/strong><\/h2>\n\n\n\n<p>Le cercle est utilis\u00e9 pour maintenir le corps align\u00e9, pour favoriser l&#8217;activation de plusieurs muscles (fessiers, adducteurs, abdomen\u2026), mais aussi pour ajouter de la r\u00e9sistance \u00e0 un mouvement et encourager la coordination. En bref, il s&#8217;agit d&#8217;un<strong> \u00e9l\u00e9ment qui ajoutera du plaisir, de la vari\u00e9t\u00e9 et de l&#8217;intensit\u00e9 \u00e0 vos s\u00e9ances de fitness \u00e0 domicile.&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/www.fitfiu-fitness.com\/fr\/anneau-pilates-ring-380-bleu\/\" target=\"_blank\" rel=\"noreferrer noopener\">Avez-vous besoin d&#8217;un cerceau de pilates?<\/a><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Conseils sur la fa\u00e7on de bien ex\u00e9cuter les exercices<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Trouvez un <strong>espace<\/strong> suffisamment <strong>grand et calme pour vous allonger.<\/strong><\/li><li><strong>Mat\u00e9riel requis: tapis et <a href=\"https:\/\/www.fitfiu-fitness.com\/fr\/anneau-pilates-ring-380-bleu\/\" target=\"_blank\" rel=\"noreferrer noopener\">anneau de pilates RING-380.<\/a>&nbsp;<\/strong><\/li><li>Dans certains exercices, <strong>appuyez sur le cercle<\/strong> et rel\u00e2chez lentement la pression. <strong>Ne rebondissez pas.&nbsp;&nbsp;<\/strong><\/li><li>Accompagnez chaque mouvement d&#8217;une <strong>respiration douce et fluide.<\/strong>&nbsp;<\/li><li>Donnez la priorit\u00e9 \u00e0 votre moment et<strong> concentrez-vous, <\/strong>ressentez la connexion entre l&#8217;esprit et le corps!&nbsp;<\/li><li>Si votre corps vous dit \u00abJe n&#8217;en peux plus\u00bb, faites les exercices plus lentement.&nbsp; En fin de compte, il s&#8217;agit de se <strong>familiariser avec l&#8217;anneau de Pilates<\/strong> et de s&#8217;amuser.<\/li><\/ul>\n\n\n\n<p>N&#8217;oubliez pas! <strong>\u00c9chauffez-vous avant et \u00e9tirez-vous apr\u00e8s l&#8217;entra\u00eenement. <\/strong>Accordez-vous \u00e9galement une pause de 30 pouces entre les s\u00e9ries.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Entra\u00eenons-nous!<\/h2>\n\n\n\n<p>Nous recommandons: 3 s\u00e9ries des 6 exercices globaux avec 10 r\u00e9p\u00e9titions de chaque exercice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1 \u00b7 Extension des hanches faisant travailler les fessiers, les \u00e9paules et le dos.<\/h3>\n\n\n\n<p>Nous nous agenouillons sur le sol sur la pointe des pieds. Bras \u00e9tendus \u00e0 la hauteur des \u00e9paules et \u00e0 l&#8217;int\u00e9rieur du cercle pilates. Gardez le corps dans une posture droite en \u00e9tendant les hanches, en d\u00e9pla\u00e7ant le bassin vers l&#8217;avant, puis en rentrant les fesses, tout en ouvrant le cerceau avec les bras. Puis on revient \u00e0 la position de d\u00e9part et on recommence. Courage !<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring1.jpg\" alt=\"\" class=\"wp-image-2286\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring1.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring1-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring1-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring1-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring1-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring1-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2 \u00b7 Je travaille sur l&#8217;int\u00e9rieur des jambes<\/h3>\n\n\n\n<p><strong>Faites-vous partie de ces personnes dont la graisse corporelle va directement aux cuisses et aux fesses? <\/strong>Si c&#8217;est le cas, vous allez adorer cet exercice. Il s&#8217;agit essentiellement de faire travailler les adducteurs (int\u00e9rieur des jambes) et les fessiers.&nbsp;<\/p>\n\n\n\n<p>Allong\u00e9 sur le sol, les pieds bien ancr\u00e9s et \u00e9cart\u00e9s de la largeur des \u00e9paules, levez un peu les hanches. L&#8217;id\u00e9e est de tenir cette position sans appuyer le corps sur le sol, donc de la tenir avec un abdomen fort et actif ! Placez le cerceau entre vos jambes : serrez-le (doucement) avec les deux genoux, puis ouvrez-le lentement. Allez jusqu&#8217;au bout, je sais que vous pouvez le faire!<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-2-1.jpg\" alt=\"\" class=\"wp-image-2287\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-2-1.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-2-1-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-2-1-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-2-1-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-2-1-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-2-1-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3 \u00b7 <strong>Travail du tronc et des pectoraux<\/strong><\/h3>\n\n\n\n<p>Tout d&#8217;abord, <strong>\u00eates-vous une personne coordonn\u00e9e?<\/strong> Si ce n&#8217;est pas le cas, ne vous inqui\u00e9tez pas, si vous faites cet exercice r\u00e9guli\u00e8rement, <strong>vous finirez par avoir une coordination de 10. <\/strong>Soyez optimiste, travaillez dur et vous obtiendrez les r\u00e9sultats que vous m\u00e9ritez!&nbsp;<\/p>\n\n\n\n<p>Nous commen\u00e7ons dans la position de la planche lat\u00e9rale et essayons de maintenir une combinaison de mouvements coordonn\u00e9s pour travailler les fessiers, les abdominaux et les pectoraux. Concentrez-vous et pensez \u00e0: lever et abaisser votre jambe, maintenir le poids de votre corps avec la force de votre bras et de votre abdomen, garder votre \u00e9quilibre en fixant votre regard sur un point, ainsi qu&#8217;\u00e0 presser le cerceau avec votre main et \u00e0 le rel\u00e2cher lentement.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-3.jpg\" alt=\"\" class=\"wp-image-2288\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-3.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-3-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-3-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-3-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-3-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-3-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4 \u00b7 Travail des fessiers et des hanches<\/h3>\n\n\n\n<p><strong>Allez! Nous allons confortablement br\u00fbler les graisses.<\/strong>&nbsp;Cet exercice est consid\u00e9r\u00e9 comme essentiel pour d\u00e9velopper la force et le volume des muscles de la hanche et des fessiers. Le mouvement de base commence dans une position allong\u00e9e sur le sol, avec les jambes \u00e0 l&#8217;int\u00e9rieur de l&#8217;anneau de Pilates, en le tenant fermement. A partir de l\u00e0, \u00e9cartez la jambe ext\u00e9rieure, ce qui rend le cerceau large, puis revenez \u00e0 la position de d\u00e9part.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-4.jpg\" alt=\"\" class=\"wp-image-2289\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-4.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-4-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-4-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-4-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-4-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-4-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5 \u00b7 Travail des fessiers et des abdominaux<\/h3>\n\n\n\n<p><strong>Allong\u00e9 dans son lit, se demandant quoi faire, Patry Jordan le sait! <\/strong>Activez votre corps en faisant cet exercice.<\/p>\n\n\n\n<p>Allong\u00e9s sur le dos, les mains sur les \u00e9paules (comme si nous allions prendre un bain de soleil) et les jambes \u00e0 l&#8217;int\u00e9rieur du cercle, nous effectuons le mouvement de: lever-abaisser les jambes en simulant le mouvement de \u00abramasser\u00bb une grande quantit\u00e9 de\u2026 Allez, mettez-y votre imagination, ce sera amusant!<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-5.jpg\" alt=\"\" class=\"wp-image-2290\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-5.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-5-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-5-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-5-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-5-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-5-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6 \u00b7 Extension des \u00e9paules et des fl\u00e9chisseurs de la hanche faisant travailler la zone abdominale.<\/h3>\n\n\n\n<p><strong>Et nous en avons presque fini avec la routine! <\/strong>Nous nous allongeons sur le dos sur le sol, les jambes \u00e0 90\u00b0 (position de la chaise), avec le cerceau entre les mains et les cuisses. Maintenant, le jeu commence! Nous effectuons un mouvement coordonn\u00e9 de flexion et d&#8217;extension des \u00e9paules et des hanches. En gardant le cerceau appuy\u00e9 contre la cuisse gauche (avec la main du m\u00eame c\u00f4t\u00e9), nous \u00e9tendons et abaissons la jambe et le bras droits presque jusqu&#8217;au sol et revenons \u00e0 la position de d\u00e9part. Cet exercice doit \u00eatre fait en alternant les membres, et vous serez en pleine forme!<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"700\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-6.jpg\" alt=\"\" class=\"wp-image-2291\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-6.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-6-300x205.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-6-768x525.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-6-75x51.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-6-150x103.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/Ring-6-512x350.jpg 512w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Nous esp\u00e9rons que cette routine vous plaira et que vous la mettrez en pratique. <strong>Vous remarquerez le r\u00e9sultat: un corps fort, souple et jeune en bonne sant\u00e9!<\/strong><\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link\" href=\"https:\/\/www.fitfiu-fitness.com\/fr\/anneau-pilates-ring-380-bleu\/\" target=\"_blank\" rel=\"noreferrer noopener\">Achetez votre RING-380 ici!<\/a><\/div>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Tu veux faire la routine compl\u00e8te?<\/h2>\n\n\n\n<p>\u00a1Dale \u00e0 PLAY!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/www.youtube.com\/watch?v=4AcS212e9jk\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/rutinacompleta_aropialtes_FITFIU-1024x576.jpg\" alt=\"\" class=\"wp-image-2293\" width=\"840\" height=\"472\" srcset=\"https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/rutinacompleta_aropialtes_FITFIU-1024x576.jpg 1024w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/rutinacompleta_aropialtes_FITFIU-300x169.jpg 300w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/rutinacompleta_aropialtes_FITFIU-768x432.jpg 768w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/rutinacompleta_aropialtes_FITFIU-75x42.jpg 75w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/rutinacompleta_aropialtes_FITFIU-150x84.jpg 150w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/rutinacompleta_aropialtes_FITFIU-512x288.jpg 512w, https:\/\/www.fitfiu-fitness.com\/blog-fitness\/wp-content\/uploads\/2021\/08\/rutinacompleta_aropialtes_FITFIU.jpg 1280w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" \/><\/a><figcaption>Rutina COMPLETA con ARO de PILATES | FITFIU  \u00b7  @gymvirtual<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Les exercices de Patry Jordan avec<br \/>\nle pilates hoop pour renforcer le CORE \u00e0 la maison.<\/p>\n","protected":false},"author":13,"featured_media":2285,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[264,263,259,262],"class_list":["post-2296","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","tag-aro-pilates","tag-exercices","tag-ring-380","tag-routine"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 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