{"id":103765,"date":"2023-07-30T16:51:00","date_gmt":"2023-07-30T08:51:00","guid":{"rendered":"https:\/\/blog.comfort-works.com\/les-exercices-faciles-a-faire-sur-son-canape\/"},"modified":"2023-08-01T00:11:36","modified_gmt":"2023-07-31T16:11:36","slug":"les-exercices-faciles-a-faire-sur-son-canape","status":"publish","type":"post","link":"https:\/\/blog.comfort-works.com\/fr\/les-exercices-faciles-a-faire-sur-son-canape\/","title":{"rendered":"Les exercices faciles \u00e0 faire sur son canap\u00e9"},"content":{"rendered":"\n\n\n

Cette ann\u00e9e, j’ai d\u00e9cid\u00e9 qu’il \u00e9tait grand temps de me reprendre en main et de me mettre enfin au sport. Alors comme je suis r\u00e9aliste, non, je n’ai pas pris un abonnement \u00e0 la salle. Je me connais, j’ai la flemme d’y aller donc \u00e7a n’est pas rentable. En revanche, faire quelques exercices faciles sur mon canap\u00e9 devant Netflix, l\u00e0 je dis banco !\u00a0 Dans cet article, je vous explique trois s\u00e9ries : cardio, renforcement musculaire et musculation des bras. Le tout depuis le canap\u00e9 du salon. Quoi de plus facile ?\u00a0<\/p>\n\n\n\n

TABLE DES MATI\u00c8RES<\/strong><\/p>\n

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  1. Exercices faciles de renforcement musculaire\u00a0<\/a><\/li>\n
  2. Exercices faciles de cardio\u00a0<\/a><\/li>\n
  3. Exercises faciles de musculation des bras<\/a><\/li>\n<\/ol>\n\n\n\n

    Exercices faciles de renforcement musculaire<\/h2>\n\n\n\n

    Beaucoup de personnes ne connaissent pas l’importance du renforcement musculaire dans une remise en forme. Des activit\u00e9s quotidiennes comme marcher, courir ou d\u00e9placer des objets lourds sollicitent les muscles profonds. Ceux-ci sont les garants d’un bon \u00e9quilibre, d’une bonne posture, ils limitent les blessures du dos et br\u00fblent des calories au repos !\u00a0\u00a0<\/p>\n\n\n\n

    Renfo – exercice 1: relev\u00e9 de jambes<\/h3>\n\n\n
    \n
    \"Core-exercise-to-lose-belly-fat\"
    Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
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    \"Core-exercise-to-lose-belly-fat\"
    Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n
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    1. Asseyez-vous pr\u00e8s du rebord du canap\u00e9. Maintenez l’\u00e9quilibre de votre corps avec vos bras pendant que vous soulevez vos deux jambes tendues du sol en m\u00eame temps.\u00a0<\/li>\n
    2. Soulevez et baissez vos jambes lentement, pour bien contr\u00f4ler le mouvement et travailler vos abdos. R\u00e9p\u00e9tez 15 fois.<\/li>\n<\/ol>\n\n\n\n

      Renfo – exercice 2 : inclinaisons lat\u00e9rales<\/h3>\n\n\n
      \n
      \"Core-exercise-lose-belly-fat-side-reaches\"
      Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
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      \"Core-exercise-lose-belly-fat-side-reaches\"
      Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n
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      1. Asseyez-vous bien droit(e), pr\u00e8s du rebord du canap\u00e9.\u00a0<\/li>\n
      2. Inclinez-vous vers la droite le bras droite bien tendu pour toucher le sol de votre main, tout en gardant le dos droit.\u00a0<\/li>\n
      3. Faites le m\u00eame mouvement de l’autre c\u00f4t\u00e9. R\u00e9p\u00e9tez 15 fois de chaque c\u00f4t\u00e9.<\/li>\n<\/ol>\n\n\n\n

        Renfo – exercice 3 : extension de jambes bras tendus<\/h3>\n\n\n
        \n
        \"Core-exercise-lose-belly-fat-hollow-hold-and-extend\"
        Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
        \n
        \"Core-exercise-lose-belly-fat-hollow-hold-and-extend\"
        Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
        \n
        \"Core-exercise-lose-belly-fat-hollow-hold-and-extend\"
        Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n
          \n
        1. Asseyez-vous pr\u00e8s du rebord du canap\u00e9, avec la pointe de vos pieds qui touche l\u00e9g\u00e8rement le sol.\u00a0<\/span><\/li>\n
        2. Levez vos bras \u00e0 la verticale et maintenez-les dans cette position. Ensuite, commencez \u00e0 \u00e9tendre lentement \u00e0 90\u00b0 votre jambe gauche puis droite. R\u00e9p\u00e9tez le geste pendant 30 secondes, en veillant \u00e0 ne pas vous pencher en avant.\u00a0<\/span><\/li>\n
        3. Avec la pratique, vous pouvez progressivement augmenter le temps pour repousser vos limites.<\/span><\/li>\n<\/ol>\n\n\n\n

          Renfo – exercice 4 : rotation de buste<\/h3>\n\n\n
          \n
          \"Core-exercise-lose-belly-fat-side-twists\"
          Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
          \n
          \"Core-exercise-lose-belly-fat-side-twists\"
          Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
          \n
          \"Core-exercise-lose-belly-fat-side-twists\"
          Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n
            \n
          1. Asseyez-vous pr\u00e8s du rebord du canap\u00e9 avec le dos bien droit.<\/li>\n
          2. Placez vos mains derri\u00e8re la t\u00eate et faites une rotation droite et gauche de votre torse pendant 30 secondes.<\/li>\n<\/ol>\n

            Conseil : <\/strong>Pour tous ces exercices sur le canap\u00e9, rappelez-vous de maintenir votre dos bien droit et d’engager vos muscles profonds. C’est essentiel pour \u00e9viter de vous blesser. Vous commencez \u00e0 transpirer un peu ? \u00c9quipez-vous de\u00a0 housses Performance Weave<\/a> d\u00e9perlantes, donc aucune inqui\u00e9tude \u00e0 avoir, votre canap\u00e9 reste propre. Qui a envie de faire un gros nettoyage apr\u00e8s une s\u00e9ance de sport fatigante ?\u00a0<\/p>\n\n\n\n

            D\u00c9COUVIR LE TISSU PERFORMANCE WEAVE<\/a><\/p>\n\n\n\n

            Exercices faciles de cardio<\/span><\/h2>\n\n\n\n

            Travailler son cardio pr\u00e9sente de nombreux b\u00e9n\u00e9fices pour le corps \u2013 aussi bien pour l’humeur, les articulations, les muscles, les poumons, le c\u0153ur et le niveau d’\u00e9nergie g\u00e9n\u00e9rale. En pratiquant r\u00e9guli\u00e8rement des exercices qui augmentent le rythme cardiaque, vous renforcez votre endurance, vous am\u00e9liorez la qualit\u00e9 de votre sommeil et r\u00e9duisez le stress comme le risque d’accident cardiovasculaire. Sans quitter son salon, c’est parti pour une s\u00e9rie d’exercices faciles depuis son canap\u00e9 !\u00a0\u00a0<\/p>\n\n\n\n

            Cardio – exercice 1 : squat classique <\/h3>\n\n\n
            \n
            \"Cardio-exercise-lose-fat-sit-stand-calf-raise\"
            Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n
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            1. Positionnez vous debout, de dos,  \u00e0 20 cm du rebord de votre canap\u00e9.  <\/span><\/li>\n
            2. Pliez lentement les genoux dans une position de squat. <\/span><\/li>\n
            3. Quand vos fesses touchent le canap\u00e9, remontez lentement en position debout. R\u00e9p\u00e9tez l’exercice 15 fois.<\/span><\/li>\n<\/ol>\n

              Conseil <\/strong>: Gardez le dos bien droit et ne vous asseyez pas dans le canap\u00e9 durant la s\u00e9rie ! Il vous sert de rep\u00e8re pour vos mouvements. <\/span><\/p>\n\n\n\n

              Cardio – exercise 2 : Squat sumo <\/h3>\n\n\n
              \n
              \"cardio-exercise-lose-fat-squat-to-standing\"
              Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n

              P<\/span>ositionnez vous debout, de dos,\u00a0 \u00e0 20 cm du rebord de votre canap\u00e9.\u00a0\u00a0<\/span><\/p>\n

                \n
              1. \u00c9cartez votre jambe gauche sur la gauche et pliez lentement les genoux, en squat, jusqu’\u00e0 ce que vos fesses touchent le canap\u00e9.\u00a0\u00a0<\/span><\/li>\n
              2. Revenez en position debout puis \u00e9cartez votre jambe droite sur la droite et pliez lentement les genoux en squat. R\u00e9p\u00e9tez les mouvements pendant 30 secondes.\u00a0<\/span><\/li>\n<\/ol>\n

                Conseil <\/strong>: Assurez-vous que vos genoux sont bien align\u00e9s et ne sont pas tourn\u00e9s vers l’int\u00e9rieur, pour r\u00e9duire le risque de blessure.\u00a0<\/p>\n

                Cardio – exercice 3: les dips de triceps<\/h3>\n\n\n
                \n
                \"cardio-exercise-lose-fat-tricep-dips\"
                Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
                \n
                \"cardio-exercise-lose-fat-tricep-dips\"
                Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n
                  \n
                1. Positionnez vous debout, de dos,\u00a0 \u00e0 20 cm du rebord de votre canap\u00e9, vos pieds quasiment joints.\u00a0 <\/span><\/li>\n
                2. Prenez appui avec vos bras sur le rebord du canap\u00e9 et pliez lentement les genoux pour arriver en position de squat.\u00a0<\/span><\/li>\n
                3. Poussez sur vos bras pour remonter votre corps lentement. Puis redescendez.\u00a0\u00a0<\/span><\/li>\n
                4. \u00c0 chaque fois que vous descendez, tendez une jambe devant vous. Changez de jambe \u00e0 chaque fois. N’oubliez pas de maintenir votre dos bien droit.<\/span><\/li>\n<\/ol>\n\n\n\n

                  Cardio – exercise 4 : lever de jambe<\/h3>\n\n\n
                  \n
                  \"cardio-exercise-lose-fat-couch-tap\"
                  Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
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                  \"cardio-exercise-lose-fat-couch-tap\"
                  Nicole, notre responsable produit, se concentre sur ses exercices cardio sur son canap\u00e9 Karlstad (avec nos housses en Performance Weave Mineral Blue<\/a>)<\/em>. Photo: Comfort Works<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n
                    \n
                  1. Positionnez-vous face \u00e0 votre canap\u00e9. Levez la jambe droite en angle droit, et placez votre pied sur le canap\u00e9.\u00a0<\/span><\/li>\n
                  2. R\u00e9p\u00e9tez le mouvement avec la jambe gauche. Alternez pendant 30 secondes.\u00a0<\/span><\/li>\n<\/ol>\n\n\n\n

                    Exercices faciles de musculation des bras<\/h2>\n\n\n\n

                    N’oubliez pas les bras ! Des \u00e9paules et des bras muscl\u00e9s r\u00e9duisent le risque de blessure et prot\u00e8gent les os. De plus, ils sont jolis et renforcent votre confiance personnelle, surtout en \u00e9t\u00e9 o\u00f9 les hauts \u00e0 bretelles et les Marcel sont de sortie ! Alors c’est parti pour une s\u00e9rie d’exercices faciles \u00e0 faire sur son canap\u00e9.\u00a0<\/p>\n\n\n\n

                    Exercice des bras n\u00b01 : mouvement circulaire<\/h3>\n\n\n
                    \n
                    \"arm-exercise-lose-fat-around-the-world\"
                    Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
                    \n
                    \"arm-exercise-lose-fat-around-the-world\"
                    Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n
                      \n
                    1. Asseyez-vous pr\u00e8s du rebord du canap\u00e9 en maintenant le dos bien droit.\u00a0\u00a0<\/span><\/li>\n
                    2. Tenez un coussin carr\u00e9 par les deux c\u00f4t\u00e9 et faites le tourner autour de vous dans un mouvement circulaire. R\u00e9p\u00e9tez l’exercice 15 fois.\u00a0<\/span><\/li>\n<\/ol>\n\n\n\n

                      Exercise des bras n\u00b02 : la pri\u00e8re<\/h3>\n\n\n
                      \n
                      \"arm-exercise-lose-fat-prayer-up\"
                      Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n
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                      1. Pressez un coussin entre les paumes de vos mains, en position de pri\u00e8re.\u00a0<\/span><\/li>\n
                      2. D\u00e9placez lentement le coussin de haut en bas, selon un axe vertical, pendant 30 secondes. Cela renforcera vos biceps et vos \u00e9paules.\u00a0\u00a0<\/span><\/li>\n<\/ol>\n

                        Conseil <\/strong>: Maintenez vos coudes serr\u00e9s l’un contre l’autre.\u00a0<\/span><\/p>\n\n\n\n

                        Exercise des bras n\u00b03: extension des triceps<\/h3>\n\n\n\n

                        Watch the video to see how it works:<\/p>\n

                        https:\/\/www.instagram.com\/p\/Cn4JKhlA9aQ\/?utm_source=ig_embed&utm_campaign=embed_video_watch_again<\/p>\n\n\n\n

                          \n
                        1. Positionnez vos bras en l’air et droits au dessus de votre t\u00eate, tenez le coussin entre les paumes de vos mains tout en \u00e9tant assis sur le canap\u00e9.<\/span><\/li>\n
                        2. Penchez vos bras en arri\u00e8re et relevez-les au dessus de votre t\u00eate. R\u00e9p\u00e9tez le mouvement 15 fois. Fini les dessous de bras tout flasques !<\/span><\/li>\n<\/ol>\n\n\n\n

                          Exercice des bras n\u00b04 : Sven Press<\/h3>\n\n\n
                          \n
                          \"arm-exercises-lose-fat-Sven-press\"
                          Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n
                            \n
                          1. Comme pour la pri\u00e8re, tenez le coussin entre les paumes de vos mains. Pas besoin cette fois-ci de maintenir vos coudes l’un contre l’autre.\u00a0<\/span><\/li>\n
                          2. \u00c9tendez vos bras devant vous, puis en l’air, tout en gardant le coussin dans vos mains. R\u00e9p\u00e9tez le mouvement pendant 30 secondes.\u00a0<\/span><\/li>\n<\/ol>\n\n\n\n

                            Exercise des bras n\u00b05 : extension et rotation<\/h3>\n\n\n
                            \n
                            \"arm-exercises-lose-fat-curl-and-press\"
                            Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
                            \n
                            \"arm-exercises-lose-fat-curl-and-press\"
                            Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n
                            \n
                            \"arm-exercises-lose-fat-curl-and-press\"
                            Photo: Comfort Works<\/figcaption><\/figure>\n<\/div>\n\n\n
                              \n
                            1. Tenez un coussin par les bords avec les deux bras repli\u00e9s au niveau de votre de votre poitrine.<\/span><\/li>\n
                            2. \u00c9tendez vos bras vers le bas et ramenez les \u00e0 la position initiale, pr\u00e8s de votre poitrine.\u00a0<\/span><\/li>\n
                            3. Ensuite, \u00e9tendez-les vers le haut et revenez \u00e0 la position initiale. R\u00e9p\u00e9tez ce geste 15 fois.<\/span><\/li>\n<\/ol>\n

                              Vous avez appr\u00e9ci\u00e9 cette s\u00e9rie d’exercices simples \u00e0 faire sur son canap\u00e9 ? Ils sont d\u00e9finitivement utiles si vous souhaitez vous raffermir sans passer par la case salle de gym. Si vous \u00eates du genre \u00e0 beaucoup transpirer, n’oubliez pas de placer une serviette sous vos fesses. Sinon, vous pouvez opter pour des tissus r\u00e9sistants et hypoallerg\u00e9niques<\/a>, \u00e0 l’instar de notre collection de cotons et de lins.<\/span><\/p>\n\n\n\n

                              D\u00c9COUVRIR notre COLLECTION hypoallerg\u00e9nique<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

                              Exercices faciles de renforcement musculaire Renfo – exercice 1: relev\u00e9 de jambes Renfo – exercice 2 : inclinaisons lat\u00e9rales Renfo – exercice 3 : extension de jambes bras tendus Renfo – exercice 4 : rotation de buste Exercices faciles de cardio Cardio – exercice 1 : squat classique Cardio – exercise 2 : Squat sumo […]<\/p>\n","protected":false},"author":1001055,"featured_media":98718,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[],"tags":[],"class_list":["post-103765","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"\nexercices faciles canap\u00e9<\/title>\n<meta name=\"description\" content=\"Le sport n'a jamais \u00e9t\u00e9 votre passion mais vous aimeriez gagner en tonus musculaire ? 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