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SUMMARY:Premiere seance renforcement musculaire
UID:af0d771d-92f4-4280-9c1b-1df1e387e897
DTSTART:20261011T220000Z
DTEND:20261012T214500Z
LOCATION:Localisation   
CATEGORIES:Sportif
STATUS:
DESCRIPTION:<p><span style="font-size:11pt;"><span><span
 style="font-family:Calibri, sans-serif;"><b><span
 style="font-size:12pt;">Lundi 12 octobre —
 19h00</span></b><br>
 <span style="font-size:12pt;"><b>Salle Don
 Bosco, 5 Rue du Gris,
 Boulieu-les-Annonay</b></span></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;">C'est parti ! La saison a
 officiellement lance son volet renforcement musculaire ce lundi soir
 a la salle Don Bosco. Au programme : une seance dynamique en musique,
 rythmee par le sympathique et energique coach Brian </span><span
 style="font-size:12pt;"><span style="font-family:'Segoe UI Emoji',
 sans-serif;">🎶</span></span><span style="font-size:12pt;"> —
 ambiance garantie et motivation au top ! Objectif de ces seances :
 construire une base solide, prevenir les blessures et gagner en
 puissance pour accompagner les trois disciplines — natation,
 cyclisme et course a pied.</span></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;">La seance a commence par
 un echauffement de 20 minutes en
 footing.</span></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;">Le corps principal de la
 seance etait organise en trois blocs, un par discipline, chacun
 combinant un exercice de renforcement cible et un travail de
 gainage.</span></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:18pt;"><span
 style="font-family:'Segoe UI Emoji',
 sans-serif;">🏊</span></span></b><b><span style="font-size:18pt;">
 Bloc 1 — Natation</span></b></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><i><span style="font-size:12pt;">Objectif : renforcer le
 dos et les epaules, gain de stabilite du buste essentiel en
 nage.</span></i></span></span></span></p>
 
 <ul>
 	<li><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:12pt;">Swimmer au sol avec
 poids</span></b><span style="font-size:12pt;"> — allonge sur le
 ventre, battements de bras alternes a la maniere d'un nageur, leste
 pour intensifier le travail du
 dos.</span></span></span></span></span></li>
 </ul>
 
 <p><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;"><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/swimmer%20sol.jpg"
 style="width:500px;height:247px;"></span></span></span></span></span></p>
 
 <ul>
 	<li><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:12pt;">Tirage rhomboide avec
 rotation externe</span></b><span style="font-size:12pt;"> —
 renforcement des rhomboides et de la coiffe des rotateurs, cle d'une
 bonne posture et d'une traction efficace dans
 l'eau.</span></span></span></span></span></li>
 </ul>
 
 <p><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;"><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/Gemini_Generated_Image_gt5kb6gt5kb6gt5k.jpg"
 style="width:500px;height:247px;"></span></span></span></span></span></p>
 
 <ul>
 	<li><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:12pt;">Gainage
 hollow</span></b><span style="font-size:12pt;"> — la position
 creuse de gymnastique : le gainage de reference pour un centre du
 corps solide, transversal a toutes les
 disciplines.</span></span></span></span></span></li>
 </ul>
 
 <p><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;"><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/gainage%20hollow.jpg"
 style="width:500px;height:236px;"></span></span></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:18pt;"><span
 style="font-family:'Segoe UI Emoji',
 sans-serif;">🚴</span></span></b><b><span style="font-size:18pt;">
 Bloc 2 — Cyclisme</span></b></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><i><span style="font-size:12pt;">Objectif : puissance du
 bas du corps et transfert de force sur le
 pedalier.</span></i></span></span></span></p>
 
 <ul>
 	<li><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:12pt;">Kettlebell
 swing</span></b><span style="font-size:12pt;"> — le mouvement phare
 pour la chaine posterieure : fessiers, ischios et lombaires en un
 seul geste
 explosif.</span></span></span></span></span></li>
 </ul>
 
 <p><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;"><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/Kb%20swing.jpg"
 style="width:500px;height:271px;"></span></span></span></span></span></p>
 
 <ul>
 	<li><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:12pt;">Fentes
 plyometriques</span></b><span style="font-size:12pt;"> — force et
 absorption de choc unilaterale, en preparant le corps aux efforts en
 cote.</span></span></span></span></span></li>
 </ul>
 
 <p><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;"><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/fente%20plyo.jpg"
 style="width:500px;height:353px;"></span></span></span></span></span></p>
 
 <ul>
 	<li><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:12pt;">Gainage
 commando</span></b><span style="font-size:12pt;"> — gainage
 dynamique appui sur les avant-bras → appui sur les mains, pour un
 buste stable sur le
 velo.</span></span></span></span></span></li>
 </ul>
 
 <p><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;"><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/gainage%20commando.jpg"
 style="width:500px;height:105px;"></span></span></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:18pt;"><span
 style="font-family:'Segoe UI Emoji',
 sans-serif;">🏃</span></span></b><b><span style="font-size:18pt;">
 Bloc 3 — Course a
 pied</span></b></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><i><span style="font-size:12pt;">Objectif : pliometrie,
 reactivite et gainage
 complet.</span></i></span></span></span></p>
 
 <ul>
 	<li><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:12pt;">Pogo
 hops</span></b><span style="font-size:12pt;"> — petites rebonds
 plyometriques basse intensite pour travailler la raideur de la
 cheville et le rebond
 elastique.</span></span></span></span></span></li>
 </ul>
 
 <p><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;"><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/pogo%20hop.jpg"
 style="width:500px;height:274px;"></span></span></span></span></span></p>
 
 <ul>
 	<li><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:12pt;">Step-up explosif sur
 step haut</span></b><span style="font-size:12pt;"> — montee
 explosive sur step position haute : puissance des quadriceps et des
 fessiers.</span></span></span></span></span></li>
 </ul>
 
 <p><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;"><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/Step%20up%20explosif%20sur%20step.jpg"
 style="width:500px;height:356px;"></span></span></span></span></span></p>
 
 <ul>
 	<li><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:12pt;">Gainage lateral avec
 elevation de jambes</span></b><span style="font-size:12pt;"> —
 obliques et stabilisateurs lateraux du bassin, protecteurs du dos en
 course.</span></span></span></span></span></li>
 </ul>
 
 <p><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/gainage%20lateral%281%29.jpg"
 style="width:500px;height:198px;"></p>
 
 <ul>
 	<li><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:12pt;">Burpees planche pas
 sol</span></b><span style="font-size:12pt;"> — le final cardio :
 gainage complet, stabilite du centre du corps et coordination, pour
 terminer la seance en
 intensite.</span></span></span></span></span></li>
 </ul>
 
 <p><span
 style="font-size:11pt;"><span><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;"><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/burpee.jpg"
 style="width:500px;height:243px;"></span></span></span></span></span></p>
 
 <p>Les
 triathletes en action avec le coach Brian surveillant la bonne
 execution des exercices:</p>
 
 <p><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/1%282%29.jpg"
 style="width:500px;height:667px;"></p>
 
 <p><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/2%281%29.jpg"
 style="width:500px;height:375px;"></p>
 
 <p><img alt=""
 src="https://admin.sportsregions.fr/media/uploaded/sites/2835/kcupload/images/4%281%29.jpg"
 style="width:500px;height:375px;"></p>
 
 <p> </p>
 
 <p> </p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><b><span style="font-size:18pt;">Et maintenant
 ?</span></b></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;">Ce premier rendez-vous a
 pose les bases : technique, gainage et decouverte des mouvements. Au
 fil des semaines, l'intensite montera progressivement — charges,
 volumes et temps de
 gainage.</span></span></span></span></p>
 
 <p><span
 style="font-size:11pt;"><span><span style="font-family:Calibri,
 sans-serif;"><span style="font-size:12pt;">Un excellent debut de
 saison, rendez-vous a la prochaine seance pour continuer a
 construire. </span><span style="font-size:12pt;"><span
 style="font-family:'Segoe UI Emoji',
 sans-serif;">💪</span></span></span></span></span></p>
URL;VALUE=URI:https://www.annonaytriathlon.com/evenements/2026/10/12/premiere-seance-renforcement-musculaire-2561233
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