{"id":225,"date":"2015-06-30T11:55:17","date_gmt":"2015-06-30T11:55:17","guid":{"rendered":"http:\/\/kevinragonneau.fr\/blog\/?p=225"},"modified":"2019-03-06T14:22:29","modified_gmt":"2019-03-06T13:22:29","slug":"entrainement-tabata-bruler-du-gras-en-4-minutes-seulement","status":"publish","type":"post","link":"https:\/\/kevinragonneau.fr\/blog\/entrainement-tabata-bruler-du-gras-en-4-minutes-seulement","title":{"rendered":"Entrainement TABATA : br\u00fbler du gras en 4 minutes seulement !"},"content":{"rendered":"<p>La m\u00e9thode Tabata est une version extr\u00eame et intense d\u2019interval training.\u00a0L\u2019entra\u00eenement Tabata ne dure que 4 minutes et il peut faire bien plus sur votre sant\u00e9 et votre condition physique qu\u20191 heure compl\u00e8te de cardio !<\/p>\n<h2 id=\"plus-dexcuse\">Plus d&rsquo;excuse\u00a0&#x1f44a;<\/h2>\n<p>Avec la m\u00e9thode Tabata peu importe le temps disponible et le mat\u00e9riel, quelques m\u00e8tres carr\u00e9s et 4 minutes peuvent suffire pour booster votre m\u00e9tabolisme. Il serait dommage de ne pas en profiter, vous avez tout \u00e0 y gagner.<\/p>\n<h2 id=\"la-methode-tabata\">La m\u00e9thode Tabata :<\/h2>\n<p>La m\u00e9thode a \u00e9t\u00e9 d\u00e9velopp\u00e9e en laboratoire par le professeur Izumi Tabata de l\u2019Institut National du Fitness et des Sports au Japon. Cette m\u00e9thode \u00e0 ensuite \u00e9t\u00e9 test\u00e9\u00a0avec succ\u00e8s sur les athl\u00e8tes de l\u2019\u00e9quipe olympique japonaise de patinage de vitesse. Mise \u00e0 part le timing (20 secondes d\u2019exercice intensif suivi de 10 secondes de r\u00e9cup\u00e9ration, \u00e0 r\u00e9p\u00e9ter 8 fois pour un entra\u00eenement total de 4 minutes), la seule r\u00e8gle pour garantir le meilleur effet sur votre corps est une intensit\u00e9 maximale. Le professeur Tabata rappelle d&rsquo;ailleurs \u00ab\u00a0si vous vous sentez bien juste apr\u00e8s une s\u00e9ance, c\u2019est que vous ne l\u2019avez pas bien faite\u00a0\u00bb, cela montre l&rsquo;intensit\u00e9 que vous devez donner \u00e0 votre entrainement !<\/p>\n<p><strong>Mes exercices pr\u00e9f\u00e9r\u00e9s pour cette m\u00e9thode :<\/strong><\/p>\n<ul>\n<li>sprints<\/li>\n<li>burpees (pompe + saut)<\/li>\n<li>squats<\/li>\n<li>double-unders (double saut \u00e0 la corde \u00e0 sauter)<\/li>\n<li>Mont\u00e9es de genoux<\/li>\n<li>Fentes dynamiques,<\/li>\n<li>pompes<\/li>\n<\/ul>\n<p>Attention, un entra\u00eenement comme celui ci ne doit contenir que 4 exercices.<\/p>\n<h2 id=\"mon-circuit-tabata-en-video\">Mon circuit Tabata en vid\u00e9o :<\/h2>\n<p><iframe loading=\"lazy\" title=\"Entrainement TABATA : br\u00fbler du gras en 4 minutes seulement !\" width=\"1160\" height=\"653\" src=\"https:\/\/www.youtube.com\/embed\/sFX-Gkjv_ig?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<h2 id=\"les-applications-cools-pour-cette-methode\">Les applications cools pour cette\u00a0m\u00e9thode :<\/h2>\n<p>L&rsquo;interval timer :<br \/>\n<a class=\"yt-uix-redirect-link\" dir=\"ltr\" title=\"http:\/\/www.tabatatimer.com\/\" href=\"http:\/\/www.tabatatimer.com\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">http:\/\/www.tabatatimer.com\/<\/a><\/p>\n<p>Les songs :<br \/>\n<a class=\"yt-uix-redirect-link\" dir=\"ltr\" title=\"http:\/\/tabatasongs.com\/\" href=\"http:\/\/tabatasongs.com\/\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">http:\/\/tabatasongs.com\/<\/a><\/p>\n<h2 id=\"mes-complements-alimentaires\">Mes compl\u00e9ments alimentaires :<\/h2>\n<p>Durant ce programme j\u2019utilise la <a href=\"http:\/\/www.neos-nutrition.com\/musculation-recuperation-power\/28-protein-isolate.html\">Whey Isolat de N\u00e9os Nutrition<\/a>\u00a0pour optimiser ma r\u00e9cup\u00e9ration &amp; la prise de muscle sec \ud83d\ude42<\/p>\n<p>Le site de N\u00e9os Nutrition &gt;&gt;\u00a0<a href=\"http:\/\/www.neos-nutrition.com\/\">http:\/\/www.neos-nutrition.com<\/a><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" alignright\" src=\"http:\/\/kevinragonneau.fr\/images\/signatureblog.png\" alt=\"\" width=\"302\" height=\"84\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La m\u00e9thode Tabata est une version extr\u00eame et intense d\u2019interval training.\u00a0L\u2019entra\u00eenement Tabata ne dure que 4 minutes et il peut faire bien plus sur votre sant\u00e9 et votre condition physique&hellip;<\/p>\n","protected":false},"author":1,"featured_media":751,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-225","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-sport"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entrainement TABATA : br\u00fbler du gras en 4 minutes seulement !<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/kevinragonneau.fr\/blog\/entrainement-tabata-bruler-du-gras-en-4-minutes-seulement\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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