BOUGE chez toi ! by Martial BERTRAND https://padlet.com/mbertrandhurlevent/v929g5vs92it By EPS Collège Hurlevent Hayange en-us 2020-03-22 17:38:53 UTC 2025-04-24 07:03:02 UTC hello@padlet.com https://padlet.net/icons/png/23f1.png mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/469885430

EXERCICES À FAIRE CHEZ SOI SANS MATÉRIEL

Groupe 1. Echauffement

Groupe 2. Renforcement musculaire

Groupe 3. Cardio Fitness


Groupe 4. Retour au calme

CLIQUEZ SUR LES EXERCICES CI-DESSOUS POUR VOIR LA DÉMO
]]> 2020-03-22 17:45:42 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/469885430 G1.ÉCHAUFFEMENT(warm-up) mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/469889908 2020-03-22 17:49:37 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/469889908 G2.RENFORCEMENT MUSCULAIRE mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/469899090 2020-03-22 17:57:59 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/469899090 G3.CARDIO FITNESS mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/469901003 2020-03-22 17:59:45 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/469901003 CONSEILS/SÉCURITÉ mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/469909116
  • NE PRENEZ PAS DE RISQUES INUTILES
  • Demandez à vos parents avant d'utiliser un accessoire
  • On s'échauffe toujours en début de séance
  • Gardez vos chaussures
  • Faites vos exercices sur le sol 
  • Sur un tapis ou moquette pour le renfort musculaire et la relaxation 
  • Ne bloquez pas votre respiration lors du mouvement
  • Buvez régulièrement
  • Mangez équilibré
  • Si vous avez un doute, une question, demandez à votre professeur d'EPS
    • ]]>     2020-03-22 18:07:05 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/469909116     Bas du corps mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470160529
  • Marcher sur place et élever les genoux N1
  • 1/2 squats (jambe/cuisse 90°), squats N1 (à vide)
  • Calf raise mollets N1 (à vide, sans blocage sur pointes de pieds)
  • Talon fesses N1

    • ]]>     2020-03-22 23:00:58 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470160529     Haut du corps mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470181948
  • Pompes N1 (push-ups) + chaise
  • Pompes N2
  • Pompes N3
  • Pompes N4 (déclinées) + chaise
  • Dips N1  marche escalier, chaises
  • Dips N2
  • Biceps Curl assis + bouteille N1
  • Biceps Curl debout + bouteille N2
  • Dorsaux Tirage sur banc (dumbbell rows) N3
  • Dorsaux oiseau debout N4
    • ]]>     2020-03-22 23:35:30 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470181948     mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470189300 N1 facile
    N2 moyen
    N3 Difficile
    N4 Très difficile]]>     2020-03-22 23:49:24 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470189300     PLANIFICATION SUR 6 SEMAINES mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470194349 2 Séances par semaine ]]> 2020-03-22 23:58:59 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470194349 Haut du corps mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470196706
  • Rond de bras, mains sur épaules, bras tendus, dans un sens puis l'autre...N1
  • Bras tendu long du corps, monter/ descendre un bras après l'autre devant soi, sur le côté...N1 
  • Boxe à vide, direct D et G N1
    • ]]>     2020-03-23 00:03:40 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470196706     Bas du corps mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470197112
  • Squats N1 + bouteille N2
  • La chaise N2
  • Montée sur marche du bas N2
  • Basic STEP sur escalier (marche du bas) N1
  • Levée de bassin sur le dos N1
  • Fentes avant N2
  • Fentes latérales N3
  • Calf raise  mollets N1( + sur marche du bas, lesté N2)
  • Extension hanche couché (fessiers) N1
  • Extension hanche jambe tendue N2
  • Extension hanche genou plié N2
  • Extension hanche mouvement complet N3
    • ]]>     2020-03-23 00:04:11 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470197112     Mouvements complets mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470197296
  • Pas de base STEP en 4 temps, de face (marche du bas, musique autour de 130 bpm)
  • Montée de genoux 
  • Talon fesses
  • Air boxing
  • Jumping jack N1
  • Burpees N2
  • Burpees N3
  • Burpees N4
  • Squats taps (à venir)
  • Squats jump

    • et bien sûr les classiques
    pour ceux qui possèdent le matériel

    ]]>     2020-03-23 00:04:31 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470197296     mouvements lents mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470552109 2020-03-23 09:06:25 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470552109 Prise de pouls sur 6 sec x 10 = Fc en bpm mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470867869 2020-03-23 12:41:39 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470867869 Echauffement articulaire mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470913429 S'échauffer les articulations dans un ordre bien précis comme en Gym ou acrosport.]]> 2020-03-23 13:11:36 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/470913429 Abdominaux mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/471009390
  • Planche gainage N1 (15 sec travail/15 sec repos)
  • Planche bras tendus N2
  • Planche Jack N3
  • Planche commando N4
  • Mountain climber N2
  • Mountain climber latéraux N3
  • Mountain climber pieds joints N4
  • 1/2 Crunchs N1
  • 1/2 Crunchs N2
  • 1/2 Crunchs N3
  • 1/2 Crunchs N4
  • Crunchs obliques N3
  • Tour du monde: enchaîner gainage face sol, sur coude D, sur dos, sur coude G (4x15 sec)

    • ]]>     2020-03-23 14:06:55 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/471009390     mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/471692075 2020-03-23 20:42:14 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/471692075 CARNET D'ENTRAÎNEMENT mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/471716892 À récupérer et à remplir si vous le voulez (cliquez dessus)]]> 2020-03-23 21:00:38 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/471716892 Semaine 1 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/471724282 2020-03-23 21:09:31 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/471724282 Semaine 2 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472865445 2020-03-24 14:41:46 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472865445 Semaine 3 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472865820 2020-03-24 14:41:55 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472865820 Semaine 4 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472866218 2020-03-24 14:42:06 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472866218 Semaine 5 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472866722 2020-03-24 14:42:20 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472866722 Semaine 6 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472867434 2020-03-24 14:42:40 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472867434 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472888391 2020-03-24 14:52:08 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472888391 CHARGES DE TRAVAIL (CHOISIR exercices en N1, N2 ou N3 selon votre niveau) mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472908581   VARIER LES EXERCICES]]> 2020-03-24 15:01:21 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472908581 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472909628 G1 3min + G2  4 séries de 10 répétitions (Haut + Bas) + Abdos 5 min + G4 ]]> 2020-03-24 15:01:51 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472909628 DÉTERMINEZ VOTRE NIVEAU INITIAL !!! mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472978272 DÉBUTANTS exercices N1 et N2 (certains N3)         INTERMÉDIAIRES exercices N1, N2, et N3 (certains N4)          EXPERTS exercices N1, N2, N3 et N4

    ]]>     2020-03-24 15:33:16 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/472978272     mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473249791 G1 3min + G3 (2x3min en 15sec de travail/15sec de repos) + Abdos 3min + G4 ]]> 2020-03-24 17:38:29 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473249791 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473269864 G1 3min + G2  4 séries de 10 répétitions (Haut + Bas) + Abdos 5 min + G4 ]]> 2020-03-24 17:48:54 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473269864 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473271686 G1 3min + G3 (2x4min en 15sec de travail/15sec de repos) + Gainage 3min + G4 ]]> 2020-03-24 17:49:51 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473271686 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473280397 G1 3min + G2  6 séries de 10 répétitions (Haut + Bas) + Abdos 5 min + G4 ]]> 2020-03-24 17:54:30 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473280397 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473283437 G1 3min + G3 (2x4min en 15sec de travail/15sec de repos) + Abdos 5min + G4 ]]> 2020-03-24 17:55:55 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473283437 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473330399 G1 3min + G2  6 séries de 10 répétitions (Haut + Bas) + Abdos 5 min + G4 ]]> 2020-03-24 18:20:27 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473330399 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473332462 G1 3min + G3 (2x5min en 30sec de travail/30sec de repos) + Abdos 3min + G4 ]]> 2020-03-24 18:21:33 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473332462 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473362595 G1 3min + G2  8 séries de 10 répétitions (Haut + Bas) + Abdos 3 min + G4 ]]> 2020-03-24 18:38:49 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473362595 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473370397 G1 3min + G3 (2x5min en 30sec de travail/30sec de repos) + Abdos 5min + G4 ]]> 2020-03-24 18:43:30 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473370397 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473373482 G1 3min + G2  8 séries de 10 répétitions (Haut + Bas) + Abdos 5 min + G4 ]]> 2020-03-24 18:45:28 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473373482 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473373664 G1 3min + G3 (2x6min en 30sec de travail/30sec de repos) + Abdos 5min + G4 ]]> 2020-03-24 18:45:35 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/473373664 Mouvements plus rapides mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474232598 2020-03-25 10:29:03 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474232598 G4. RETOUR AU CALME après la séance (relaxation/recovery) mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474767604 2020-03-25 15:17:58 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474767604 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474771225 Vous venez de terminer votre séance, nous vous proposons un retour au calme sous forme d’une petite relaxation guidée de quelques minutes.
    Deux exercices vont sont proposés

    Le premier exercice portera plus particulièrement sur la respiration et notamment une respiration relaxante qui se caractérise par une expiration plus longue que l’inspiration. Ainsi par exemple 4 temps pour l’inspir, 6 temps pour l’expir, sur un cycle de 3 ou 4 fois. Rappel: une respiration correspond à une inspiration et une expiration.
    Le second exercice consiste en une relaxation segmentaire.

     Testez les deux et ensuite, après votre programme physique,  utilisez celui qui vous convient le mieux.

    N’oubliez pas de vous couvrir, mettez une veste ou un sweet après votre programme pour ne pas attraper froid et profiter pleinement de ce moment de détente. 

       Installez-vous, écoutez et laissez vous guider. C’est parti !

    ]]>     2020-03-25 15:19:32 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474771225     mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474799325 GROUPE 1: Echauffement]]> 2020-03-25 15:31:21 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474799325 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474807271 GROUPE 2: Renforcement musculaire]]> 2020-03-25 15:34:51 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474807271 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474811946 GROUPE 3: Cardio Fitness]]> 2020-03-25 15:36:50 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474811946 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474814900 GROUPE 4: Retour au calme]]> 2020-03-25 15:38:08 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474814900 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474858293 2020-03-25 15:56:30 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474858293 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474860832 2020-03-25 15:57:34 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474860832 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474871479 2020-03-25 16:02:13 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474871479 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474878228 2020-03-25 16:05:05 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474878228 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474885196 2020-03-25 16:08:03 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474885196 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474906349 2020-03-25 16:16:59 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474906349 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474910348 2020-03-25 16:18:42 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474910348 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474940180 2020-03-25 16:31:29 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/474940180 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/476335088 2020-03-26 12:22:07 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/476335088 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/476400015 2020-03-26 12:59:46 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/476400015 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/476977930 2020-03-26 17:09:52 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/476977930 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/476990340 2020-03-26 17:15:29 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/476990340 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/476997098 2020-03-26 17:18:23 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/476997098 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/480547333  Pour celles et ceux qui veulent un travail plus précis (les sections sportives, les sportives et sportifs avérés, les personnes curieuses ou celles qui ont fini leurs devoirs😉), il est possible de calculer sa fréquence cardiaque cible pour le travail cardio (et oui un peu de Maths) pour un travail entre 70 et 80% de la FC max. Les élèves de 3ème ayant fait un cycle de rameur ont déjà manipulé ces formules, mais si, vous savez, Fc de repos, Fc max et Fc de réserve…(voir document ci dessous). Par ailleurs, il est possible de passer à 3 séances/semaine ou d'augmenter la charge de travail ( sans surestimer ses capacités...)]]> 2020-03-29 15:04:37 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/480547333 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/480555674 Pour les PROS]]> 2020-03-29 15:11:09 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/480555674 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/480720500 2020-03-29 17:11:40 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/480720500 + bouteilles d'eau (1L=1kg) mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/482544017 2020-03-30 15:50:23 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/482544017 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/482754230 2020-03-30 17:08:59 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/482754230 mbertrandhurlevent https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/482786529 2020-03-30 17:21:53 UTC https://padlet.com/mbertrandhurlevent/v929g5vs92it/wish/482786529