{"id":28783,"date":"2023-02-15T17:57:04","date_gmt":"2023-02-15T16:57:04","guid":{"rendered":"https:\/\/www.jowyoriginals.com\/5-routines-dentrainement-croise\/"},"modified":"2025-08-15T19:58:08","modified_gmt":"2025-08-15T17:58:08","slug":"5-routines-dentrainement-croise","status":"publish","type":"post","link":"https:\/\/www.jowyoriginals.com\/fr\/5-routines-dentrainement-croise\/","title":{"rendered":"5 Routines d’entra\u00eenement crois\u00e9"},"content":{"rendered":"

[et_pb_section fb_built=\u00a0\u00bb1″ module_class=\u00a0\u00bbfrow\u00a0\u00bb _builder_version=\u00a0\u00bb4.21.0″ custom_margin=\u00a0\u00bb0px|0px|0px|0px|false|false\u00a0\u00bb custom_padding=\u00a0\u00bb0px|0px|0px|0px|false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_row _builder_version=\u00a0\u00bb4.21.0″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb width=\u00a0\u00bb100%\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb4.21.0″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]Le cross training<\/strong> est devenu un mouvement de plus en plus populaire et appr\u00e9ci\u00e9 dans le monde du fitness. Cette activit\u00e9 permet \u00e0 chacun d’am\u00e9liorer sa condition physique gr\u00e2ce \u00e0 des exercices vari\u00e9s. <\/p>\n

Ce plan de force et de conditionnement<\/strong> est principalement bas\u00e9 sur les capacit\u00e9s physiques telles que : l’endurance musculaire, la flexibilit\u00e9, l’\u00e9quilibre, l’agilit\u00e9, la coordination et d’autres facult\u00e9s de base pour mener \u00e0 bien les activit\u00e9s de ce plan sportif.<\/p>\n

Ce programme sportif rompt avec la monotonie et la normalit\u00e9 des exercices habituels, c’est pourquoi chaque jour de plus en plus de personnes s’inscrivent \u00e0 cette activit\u00e9.[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_enable_color=\u00a0\u00bboff\u00a0\u00bb background_image=\u00a0\u00bbhttps:\/\/www.jowyoriginals.com\/wp-content\/uploads\/2023\/06\/cta-general-jowy-verde.jpg\u00a0\u00bb background_blend=\u00a0\u00bbcolor-burn\u00a0\u00bb width=\u00a0\u00bb100%\u00a0\u00bb custom_margin=\u00a0\u00bb||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb50px||50px||false|false\u00a0\u00bb background_last_edited=\u00a0\u00bbon|phone\u00a0\u00bb background_position_tablet=\u00a0\u00bbbottom_left\u00a0\u00bb border_color_all=\u00a0\u00bb#FFFFFF\u00a0\u00bb global_module=\u00a0\u00bb12268″ saved_tabs=\u00a0\u00bball\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb text_font=\u00a0\u00bb|700|||||||\u00a0\u00bb text_font_size=\u00a0\u00bb30px\u00a0\u00bb background_layout=\u00a0\u00bbdark\u00a0\u00bb custom_padding=\u00a0\u00bb|20px||20px|false|false\u00a0\u00bb custom_padding_tablet=\u00a0\u00bb||15px||false|false\u00a0\u00bb custom_padding_phone=\u00a0\u00bb||15px||false|false\u00a0\u00bb custom_padding_last_edited=\u00a0\u00bbon|tablet\u00a0\u00bb text_font_size_tablet=\u00a0\u00bb24px\u00a0\u00bb text_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb text_font_size_last_edited=\u00a0\u00bbon|phone\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

Vous cherchez un \u00e9quipement de fitness ?<\/strong><\/p>\n

[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb text_font=\u00a0\u00bb|700|||||||\u00a0\u00bb text_font_size=\u00a0\u00bb22px\u00a0\u00bb text_line_height=\u00a0\u00bb1.2em\u00a0\u00bb background_layout=\u00a0\u00bbdark\u00a0\u00bb custom_padding=\u00a0\u00bb|20px||20px|false|false\u00a0\u00bb custom_padding_tablet=\u00a0\u00bb||20px||false|false\u00a0\u00bb custom_padding_phone=\u00a0\u00bb||20px||false|false\u00a0\u00bb custom_padding_last_edited=\u00a0\u00bbon|tablet\u00a0\u00bb text_font_size_tablet=\u00a0\u00bb18px\u00a0\u00bb text_font_size_phone=\u00a0\u00bb18px\u00a0\u00bb text_font_size_last_edited=\u00a0\u00bbon|phone\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

Chez Jowy, nous vous fournissons tout ce dont vous avez besoin !<\/p>\n

[\/et_pb_text][et_pb_button button_url=\u00a0\u00bbhttps:\/\/www.jowyoriginals.com\/material-fitness\/\u00a0\u00bb button_text=\u00a0\u00bbVoir l'\u00e9quipement de fitness\u00a0\u00bb button_alignment=\u00a0\u00bbcenter\u00a0\u00bb _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_button=\u00a0\u00bbon\u00a0\u00bb button_text_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb button_bg_color__hover_enabled=\u00a0\u00bboff|desktop\u00a0\u00bb button_bg_color__hover=\u00a0\u00bb#595959″ button_bg_enable_color__hover=\u00a0\u00bbon\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][\/et_pb_button][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.21.0″ background_size=\u00a0\u00bbinitial\u00a0\u00bb background_position=\u00a0\u00bbtop_left\u00a0\u00bb background_repeat=\u00a0\u00bbrepeat\u00a0\u00bb width=\u00a0\u00bb100%\u00a0\u00bb custom_padding=\u00a0\u00bb50px||10px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb4.21.0″ custom_padding=\u00a0\u00bb|||\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb custom_padding__hover=\u00a0\u00bb|||\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||40px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

Raisons de l’entra\u00eenement crois\u00e9<\/h2>\n

Il existe de nombreuses raisons de mener cette activit\u00e9, mais nous ne mentionnerons ici que les plus importantes.<\/p>\n

    \n
  • La dur\u00e9e<\/strong> des activit\u00e9s physiques est relativement courte, ce qui est id\u00e9al pour les personnes qui ne peuvent pas consacrer beaucoup de temps au sport en raison de leur travail ou d’autres engagements personnels.<\/li>\n
  • Il permet d’obtenir des r\u00e9sultats en peu de temps<\/strong>.<\/li>\n
  • Il permet d’acqu\u00e9rir une grande force<\/strong> et une grande<\/strong> endurance physique gr\u00e2ce \u00e0 son plan d’exercices tr\u00e8s vari\u00e9.<\/li>\n
  • L’entra\u00eenement crois\u00e9 n\u00e9cessite peu d’\u00e9quipement.<\/strong><\/li>\n<\/ul>\n

    Ce ne sont l\u00e0 que quelques-unes des nombreuses raisons de pratiquer cette activit\u00e9 sportive innovante.<\/p>\n

    L’objectif fondamental<\/strong> de l’entra\u00eenement crois\u00e9 est d’am\u00e9liorer les performances physiques plut\u00f4t que d’ex\u00e9cuter des plans sp\u00e9cifiques et routiniers, poussant ainsi le participant \u00e0 se d\u00e9passer et \u00e0 se mettre au d\u00e9fi en tant qu’athl\u00e8te de haut niveau.<\/p>\n

    Un autre aspect important du cross training est que, gr\u00e2ce \u00e0 sa grande vari\u00e9t\u00e9 d’exercices<\/strong>, vous pouvez cr\u00e9er un plan d’activit\u00e9 en fonction de vos besoins, de vos go\u00fbts et de vos pr\u00e9f\u00e9rences, en m\u00e9langeant diff\u00e9rents sports et en changeant r\u00e9guli\u00e8rement de routine d’entra\u00eenement.[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||40px||false|false\u00a0\u00bb hover_enabled=\u00a0\u00bb0″ global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb sticky_enabled=\u00a0\u00bb0″]<\/p>\n

    Routines d’entra\u00eenement crois\u00e9<\/h2>\n

    Voici 5 exercices de cross training<\/strong> faciles \u00e0 r\u00e9aliser dans le confort de votre maison.[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||40px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

    Routine Thhuster (squat + presse)<\/h3>\n

    Les jambes l\u00e9g\u00e8rement \u00e9cart\u00e9es et un halt\u00e8re dans chaque main<\/strong>, nous proc\u00e9dons \u00e0 la flexion des genoux jusqu’\u00e0 ce qu’ils soient au niveau des pieds, puis nous nous relevons lentement et tendons simultan\u00e9ment les bras vers le haut (6 r\u00e9p\u00e9titions). <\/p>\n

      \n
    • H.s.p.u (pike + push-up) : les bras tendus vers le haut, redresser les jambes en pla\u00e7ant les pieds sur un banc, plier les bras jusqu’\u00e0 ce que la t\u00eate touche presque le sol et revenir \u00e0 la position initiale (6 r\u00e9p\u00e9titions). <\/li>\n
    • Pompes : allong\u00e9 sur un tapis, face contre terre, tendez les bras et placez les pieds l’un contre l’autre, puis descendez et remontez (6 r\u00e9p\u00e9titions). <\/li>\n
    • Crunchs : Allongez-vous sur un tapis, cette fois sur le dos, \u00e9tendez vos bras au-dessus de votre t\u00eate et levez vos jambes et vos bras de mani\u00e8re \u00e0 ce que vos mains touchent le bout de vos orteils.<\/li>\n<\/ul>\n

      Reposez-vous pendant 20 secondes.<\/strong><\/p>\n

      [\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||40px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

      Routine Burpee<\/h3>\n

      Avec une distance entre les pieds \u00e9gale \u00e0 celle des hommes, vous descendez avec les mains au sol, puis vous redressez les jambes et vous vous mettez en position de faire un push-up, puis vous pliez les genoux et vous faites un saut (6 r\u00e9p\u00e9titions). <\/p>\n

        \n
      • 5 minutes de course sur tapis roulant.<\/li>\n
      • 15 squats avec la jambe droite et 15 secondes avec l’autre jambe.<\/li>\n<\/ul>\n

        Reposez-vous pendant 10 secondes.<\/strong><\/p>\n

        [\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||40px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

        Routine cardio a\u00e9robique<\/h3>\n
          \n
        • 60 secondes de bo\u00eete de Plio.<\/li>\n
        • 5 minutes de course.<\/li>\n
        • 20 pompes avec un ballon de m\u00e9decine.<\/li>\n<\/ul>\n

          Reposez-vous pendant 20 secondes.<\/strong>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||40px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

          Routine de force<\/h3>\n
            \n
          • 10 lancers de balles avec squat.<\/li>\n
          • 20 pompes sur les triceps.<\/li>\n<\/ul>\n

            Reposez-vous pendant 20 secondes.<\/strong>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||40px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

            Routine compl\u00e8te<\/h3>\n
              \n
            • 30 secondes de squats.<\/li>\n
            • 20 secondes de poids mort.<\/li>\n
            • 10 secondes de repos.<\/li>\n
            • 30 secondes de saut \u00e0 la corde.<\/li>\n
            • 20 secondes de pompes.<\/li>\n<\/ul>\n

              Reposez-vous pendant 20 secondes.<\/strong><\/p>\n

              [\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_padding=\u00a0\u00bb||40px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

              Le cross training est un plan sportif plus efficace que les autres entra\u00eenements physiques<\/strong>, c’est pourquoi il a fait de plus en plus d’adeptes.<\/p>\n

              [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_enable_color=\u00a0\u00bboff\u00a0\u00bb background_image=\u00a0\u00bbhttps:\/\/www.jowyoriginals.com\/wp-content\/uploads\/2023\/06\/cta-general-jowy-verde.jpg\u00a0\u00bb background_blend=\u00a0\u00bbcolor-burn\u00a0\u00bb width=\u00a0\u00bb100%\u00a0\u00bb custom_margin=\u00a0\u00bb||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb50px||50px||false|false\u00a0\u00bb background_last_edited=\u00a0\u00bbon|phone\u00a0\u00bb background_position_tablet=\u00a0\u00bbbottom_left\u00a0\u00bb border_color_all=\u00a0\u00bb#FFFFFF\u00a0\u00bb global_module=\u00a0\u00bb12268″ saved_tabs=\u00a0\u00bball\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4″ _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb text_font=\u00a0\u00bb|700|||||||\u00a0\u00bb text_font_size=\u00a0\u00bb30px\u00a0\u00bb background_layout=\u00a0\u00bbdark\u00a0\u00bb custom_padding=\u00a0\u00bb|20px||20px|false|false\u00a0\u00bb custom_padding_tablet=\u00a0\u00bb||15px||false|false\u00a0\u00bb custom_padding_phone=\u00a0\u00bb||15px||false|false\u00a0\u00bb custom_padding_last_edited=\u00a0\u00bbon|tablet\u00a0\u00bb text_font_size_tablet=\u00a0\u00bb24px\u00a0\u00bb text_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb text_font_size_last_edited=\u00a0\u00bbon|phone\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

              Vous cherchez un \u00e9quipement de fitness ?<\/strong><\/p>\n

              [\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb text_font=\u00a0\u00bb|700|||||||\u00a0\u00bb text_font_size=\u00a0\u00bb22px\u00a0\u00bb text_line_height=\u00a0\u00bb1.2em\u00a0\u00bb background_layout=\u00a0\u00bbdark\u00a0\u00bb custom_padding=\u00a0\u00bb|20px||20px|false|false\u00a0\u00bb custom_padding_tablet=\u00a0\u00bb||20px||false|false\u00a0\u00bb custom_padding_phone=\u00a0\u00bb||20px||false|false\u00a0\u00bb custom_padding_last_edited=\u00a0\u00bbon|tablet\u00a0\u00bb text_font_size_tablet=\u00a0\u00bb18px\u00a0\u00bb text_font_size_phone=\u00a0\u00bb18px\u00a0\u00bb text_font_size_last_edited=\u00a0\u00bbon|phone\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb]<\/p>\n

              Chez Jowy, nous vous fournissons tout ce dont vous avez besoin !<\/p>\n

              [\/et_pb_text][et_pb_button button_url=\u00a0\u00bbhttps:\/\/www.jowyoriginals.com\/material-fitness\/\u00a0\u00bb button_text=\u00a0\u00bbVoir l'\u00e9quipement de fitness\u00a0\u00bb button_alignment=\u00a0\u00bbcenter\u00a0\u00bb _builder_version=\u00a0\u00bb4.21.0″ _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_button=\u00a0\u00bbon\u00a0\u00bb button_text_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb button_bg_color__hover_enabled=\u00a0\u00bboff|desktop\u00a0\u00bb button_bg_color__hover=\u00a0\u00bb#595959″ button_bg_enable_color__hover=\u00a0\u00bbon\u00a0\u00bb theme_builder_area=\u00a0\u00bbpost_content\u00a0\u00bb][\/et_pb_button][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

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