{"id":2291,"date":"2023-01-17T08:30:13","date_gmt":"2023-01-17T08:30:13","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2291"},"modified":"2023-04-22T05:43:10","modified_gmt":"2023-04-22T05:43:10","slug":"5-ways-to-workout-if-you-are-low-on-time","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/fr\/5-facons-de-sentrainer-si-vous-manquez-de-temps\/","title":{"rendered":"5 fa\u00e7ons de s&#039;entra\u00eener si vous manquez de temps"},"content":{"rendered":"<p>La seule chose dont vous avez besoin pour vous entra\u00eener aujourd&#039;hui est le temps, mais malheureusement, c&#039;est souvent la seule chose que la plupart des gens pr\u00e9tendent ne PAS avoir. Est-il juste de dire qu&#039;il est difficile de s&#039;entra\u00eener parce qu&#039;il n&#039;y a tout simplement pas de temps pour cela ?<\/p>\n<p>Cela peut vous surprendre d&#039;apprendre que vous pouvez r\u00e9ellement trouver du temps pour vos s\u00e9ances d&#039;entra\u00eenement m\u00eame \u00e0 partir d&#039;un horaire quotidien tr\u00e8s, tr\u00e8s charg\u00e9. <a href=\"https:\/\/anabolic-coach.com\/fr\/6-entrainements-mouvements-que-vous-aimez-detester\/\">Les conseils d&#039;entra\u00eenement<\/a> dans cet article visent \u00e0 vous aider \u00e0 r\u00e9aliser une routine d&#039;exercice quotidienne sans entraver vos activit\u00e9s r\u00e9guli\u00e8res.<br \/>\n<iframe title=\"Lecteur vid\u00e9o YouTube\" src=\"https:\/\/www.youtube.com\/embed\/8AAzqzXsvLw\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Pourquoi s&#039;entra\u00eener quand m\u00eame ?<\/h2>\n<p>Certaines personnes ont tendance \u00e0 confondre les activit\u00e9s physiques pratiqu\u00e9es pendant un horaire de travail avec des s\u00e9ances d&#039;entra\u00eenement. Pour commencer, le premier est une corv\u00e9e sans <a href=\"https:\/\/anabolic-coach.com\/fr\/fitness-pour-femmes-conseils-pour-les-resultats-les-plus-efficaces\/\">objectif fitness et\/ou musculation<\/a> offert tandis que ce dernier est souvent bas\u00e9 sur un programme syst\u00e9matique con\u00e7u pour obtenir des gains de coupe ou de gonflement.<\/p>\n<p>Lorsque vous faites des activit\u00e9s physiques r\u00e9guli\u00e8res, vous br\u00fblez certainement des calories, mais br\u00fbler des calories n&#039;est pas suffisant pour \u00eatre qualifi\u00e9 d&#039;entra\u00eenement. Avec les s\u00e9ances d&#039;entra\u00eenement, votre alimentation et votre nutrition sont tout aussi importantes que votre choix d&#039;exercices. Les entra\u00eenements sont ax\u00e9s sur les objectifs avec un objectif de gonflement ou de coupe \u00e0 l&#039;esprit.<\/p>\n<p>Le but de votre activit\u00e9 li\u00e9e au travail est de faire le travail, mais votre objectif de vous entra\u00eener pourrait \u00eatre de perdre de la graisse, de d\u00e9velopper votre force, votre endurance, votre endurance et votre masse musculaire maigre.<\/p>\n<p>Alors que vos activit\u00e9s professionnelles peuvent durer des heures \u00e0 la fois, votre routine d&#039;exercice est souvent moins adapt\u00e9e pour une courte p\u00e9riode de temps. Dans cet esprit, regardons comment vous pouvez maximiser votre temps pour faire des entra\u00eenements m\u00eame lorsque vous n&#039;avez apparemment \u00ab PAS DE TEMPS \u00bb.<\/p>\n<h2>Entra\u00eenement pendant la pause publicitaire t\u00e9l\u00e9vis\u00e9e<\/h2>\n<p>Cela peut vous surprendre, mais vous pouvez en fait faire un bon entra\u00eenement entre les publicit\u00e9s t\u00e9l\u00e9vis\u00e9es. Oui, pendant que vous rentrez du travail et que vous vous asseyez confortablement sur votre canap\u00e9, vous pourriez transformer ce moment en une opportunit\u00e9 de rester en forme. Vous pouvez profiter pleinement des pauses publicitaires sur votre programme TV pr\u00e9f\u00e9r\u00e9.<\/p>\n<p>Cette pause de 5 minutes est le moment id\u00e9al pour vous lever de votre canap\u00e9 et entra\u00eener vos jambes, vos abdominaux, vos \u00e9paules, votre poitrine et votre dos avec des exercices simples comme des pompes, des impulsions en V, <a href=\"https:\/\/www.healthline.com\/health\/russian-twist\">rebondissements russes<\/a>, craquements, alpinistes, pantins, corde \u00e0 sauter, etc. Vous ne vous tromperez jamais si vous vous faites un devoir de vous entra\u00eener entre les pauses publicitaires.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2295 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/workout-on-TV.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/workout-on-TV.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/workout-on-TV-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/workout-on-TV-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/workout-on-TV-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/workout-on-TV-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/workout-on-TV-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/workout-on-TV-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/workout-on-TV-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/workout-on-TV-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Utilisez vos jambes au lieu de la voiture<\/h2>\n<p>Il existe plusieurs conseils de musculation, mais celui auquel tout le monde peut s&#039;identifier est une simple marche. Au lieu de toujours conduire votre voiture, vous pourriez accorder une pause \u00e0 votre v\u00e9hicule et simplement vous rendre au travail \u00e0 pied (si votre lieu de travail n&#039;est pas trop loin).<\/p>\n<p>La marche est excellente pour votre cardio et vous pouvez \u00e9galement entra\u00eener les muscles de vos jambes de cette fa\u00e7on. Ainsi, chaque fois que vous devez vous rendre \u00e0 votre \u00e9picerie, pharmacie ou pub local, marchez plut\u00f4t que de conduire et vous vous en sortirez mieux de la mani\u00e8re suivante :<\/p>\n<ul>\n<li>La marche vous aidera <a href=\"https:\/\/anabolic-coach.com\/fr\/entrainements-gras-et-reguliers\/\">perdre l&#039;exc\u00e8s de graisse corporelle<\/a> et garder un poids corporel sain.<\/li>\n<li>La marche peut aider \u00e0 pr\u00e9venir et m\u00eame \u00e0 g\u00e9rer des probl\u00e8mes de sant\u00e9 potentiellement mortels, tels que; le diab\u00e8te de type 2, l&#039;hypertension art\u00e9rielle, les accidents vasculaires c\u00e9r\u00e9braux, les maladies cardiaques et m\u00eame le cancer.<\/li>\n<li>La marche am\u00e9liorera votre sant\u00e9 cardiovasculaire et votre condition physique.<\/li>\n<li>La marche peut aider \u00e0 d\u00e9velopper votre endurance, votre endurance et votre niveau d&#039;\u00e9nergie.<\/li>\n<li>La marche renforcera vos muscles squelettiques et vos os.<\/li>\n<\/ul>\n<h2>Effectuez de courtes s\u00e9ances d&#039;entra\u00eenement en rafale<\/h2>\n<p>Peu importe que vous travailliez \u00e0 domicile ou que vous travailliez de 9 \u00e0 5, vous pouvez obtenir des exercices dans votre horaire tr\u00e8s serr\u00e9 simplement en vous engageant dans de courtes s\u00e9ances d&#039;entra\u00eenement en rafale.<\/p>\n<p>Comme son nom l&#039;indique, vous ne passez pas beaucoup de temps \u00e0 faire de l&#039;exercice, mais \u00e0 la place vous passez peu de temps \u00e0 faire un entra\u00eenement de 5 \u00e0 10 minutes par heure compos\u00e9 de sauts avec \u00e9cart, d&#039;\u00e9l\u00e9vations avant, de redressements assis, de squats, de fentes, de pompes. ou des exercices de planche.<\/p>\n<p>Les s\u00e9ances d&#039;entra\u00eenement en rafale courte sont des exercices d&#039;intensit\u00e9 moyenne qui peuvent \u00eatre b\u00e9n\u00e9fiques pour votre cardio tout en am\u00e9liorant votre force musculaire, votre endurance et votre endurance.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2297 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Short-Burst-Workouts.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Short-Burst-Workouts.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Short-Burst-Workouts-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Short-Burst-Workouts-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Short-Burst-Workouts-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Short-Burst-Workouts-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Short-Burst-Workouts-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Short-Burst-Workouts-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Short-Burst-Workouts-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Short-Burst-Workouts-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>Essayez les entra\u00eenements en circuit<\/h2>\n<p>Vous pouvez \u00e9galement essayer Circuit Workouts o\u00f9 vous combinez environ 6 \u00e0 12 types d&#039;exercices diff\u00e9rents effectu\u00e9s dans un court laps de temps et avec de courtes p\u00e9riodes de repos entre chaque exercice. Avec Circuit Workouts, vous effectuez un nombre pr\u00e9d\u00e9termin\u00e9 de s\u00e9ries et de r\u00e9p\u00e9titions sur une p\u00e9riode de temps. Entra\u00eenement par intervalles \u00e0 haute intensit\u00e9 ou <a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-hiit\">HIIT<\/a> est un type d&#039;entra\u00eenement en circuit que vous pouvez essayer \u00e0 la maison d\u00e8s aujourd&#039;hui pour am\u00e9liorer votre cardio, votre endurance et votre endurance.<\/p>\n<h2>Entra\u00eenez-vous avec des poids une fois par semaine<\/h2>\n<p>Si vous avez un emploi du temps extr\u00eamement charg\u00e9, vous devriez essayer de trouver du temps (au moins une fois par semaine) pour vous entra\u00eener avec des poids. <a href=\"https:\/\/anabolic-coach.com\/fr\/le-temps-de-faire-de-lexercice-pour-rester-en-bonne-sante\/\">Entra\u00eenement<\/a> avec des poids augmentera votre \u00e9nergie, votre force musculaire, votre endurance et m\u00eame votre humeur. S&#039;entra\u00eener avec du poids une seule fois par semaine, \u00e0 condition d&#039;inclure un volume ad\u00e9quat, a le potentiel d&#039;augmenter votre masse musculaire squelettique. Cependant, si vous vous entra\u00eenez en tant que bodybuilder, soulever des poids une seule fois par semaine ne suffira pas. Vous devrez vous entra\u00eener avec des poids au moins deux fois par semaine, mais de pr\u00e9f\u00e9rence trois fois par semaine afin d&#039;atteindre votre objectif de musculation.<\/p>\n<p>\u00catre &quot;\u00e0 court de temps&quot; n&#039;est vraiment pas une excuse pour s&#039;entra\u00eener et rester en forme, comme on le voit dans les conseils de musculation et d&#039;entra\u00eenement mentionn\u00e9s dans cet article. Vous devriez toujours essayer de trouver du temps pour vous mettre en forme. Comme mentionn\u00e9, les pauses publicitaires t\u00e9l\u00e9vis\u00e9es sont un bon moment pour travailler votre cardio. Vous devriez \u00e9galement essayer de marcher plus souvent que de conduire. Essayez \u00e9galement des s\u00e9ances d&#039;entra\u00eenement en rafale courtes, des circuits et de la musculation au moins une fois par semaine. Nous pouvons vous aider \u00e0 \u00e9laborer un programme de formation complet, contactez-nous ici d\u00e8s aujourd&#039;hui.<\/p>","protected":false},"excerpt":{"rendered":"<p>La seule chose dont vous avez besoin pour vous entra\u00eener aujourd&#039;hui est le temps, mais malheureusement, c&#039;est souvent la seule chose que la plupart des gens pr\u00e9tendent ne PAS avoir. Est-il juste de dire qu&#039;il est difficile de s&#039;entra\u00eener parce qu&#039;il n&#039;y a tout simplement pas de temps pour cela ? Cela peut vous surprendre d&#039;apprendre que vous pouvez r\u00e9ellement distinguer [...] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/fr\/5-facons-de-sentrainer-si-vous-manquez-de-temps\/\">Suite<\/a><\/p>","protected":false},"author":3,"featured_media":2378,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-2291","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Ways To Workout If You Are Low On Time - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Five simple ways to get a great workout in when time is limited. 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Get fit while saving time with these easy-to-follow tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/anabolic-coach.com\/fr\/5-facons-de-sentrainer-si-vous-manquez-de-temps\/\" \/>\n<meta property=\"og:site_name\" content=\"Anabolic Coach\" \/>\n<meta property=\"article:published_time\" content=\"2023-01-17T08:30:13+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-22T05:43:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/AC-blog-5-ways-to-workout.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"420\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jayne Scott Coaching\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/anabolic-coach.com\/5-ways-to-workout-if-you-are-low-on-time\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/5-ways-to-workout-if-you-are-low-on-time\/\"},\"author\":{\"name\":\"Jayne Scott Coaching\",\"@id\":\"https:\/\/anabolic-coach.com\/#\/schema\/person\/ff07bf0a20acfc26a2a862aaed61de1a\"},\"headline\":\"5 Ways To Workout If You Are Low On Time\",\"datePublished\":\"2023-01-17T08:30:13+00:00\",\"dateModified\":\"2023-04-22T05:43:10+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/5-ways-to-workout-if-you-are-low-on-time\/\"},\"wordCount\":943,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/anabolic-coach.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/5-ways-to-workout-if-you-are-low-on-time\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/AC-blog-5-ways-to-workout.jpg\",\"articleSection\":[\"Training\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/anabolic-coach.com\/5-ways-to-workout-if-you-are-low-on-time\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/anabolic-coach.com\/5-ways-to-workout-if-you-are-low-on-time\/\",\"url\":\"https:\/\/anabolic-coach.com\/5-ways-to-workout-if-you-are-low-on-time\/\",\"name\":\"5 Ways To Workout If You Are Low On Time - Anabolic Coach\",\"isPartOf\":{\"@id\":\"https:\/\/anabolic-coach.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/anabolic-coach.com\/5-ways-to-workout-if-you-are-low-on-time\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/anabolic-coach.com\/5-ways-to-workout-if-you-are-low-on-time\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/AC-blog-5-ways-to-workout.jpg\",\"datePublished\":\"2023-01-17T08:30:13+00:00\",\"dateModified\":\"2023-04-22T05:43:10+00:00\",\"description\":\"Five simple ways to get a great workout in when time is limited. 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