{"id":92580,"date":"2017-11-14T16:39:40","date_gmt":"2017-11-14T16:39:40","guid":{"rendered":"http:\/\/www.afrikmag.com\/?p=92580"},"modified":"2017-11-14T16:39:40","modified_gmt":"2017-11-14T16:39:40","slug":"beaute-exercices-sculpter-silhouette-8","status":"publish","type":"post","link":"https:\/\/afrikmag.com\/var\/www\/vhosts\/afrikmag.compublic_html\/beaute-exercices-sculpter-silhouette-8\/","title":{"rendered":"Beaut\u00e9: 5 exercices pour vous sculpter une silhouette en 8"},"content":{"rendered":"<p>Il y a diff\u00e9rents types de morphologie et la silhouette en 8 est l\u2019id\u00e9ale en mati\u00e8re de beaut\u00e9 chez les femmes. Pour l\u2019avoir, voici quelques conseils.<\/p>\n<p>&nbsp;<\/p>\n<h2>Des exercices \u00e0 faire<\/h2>\n<h4><\/h4>\n<h4>Allong\u00e9 Hip Abduction<\/h4>\n<h6><img  title=\"\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-92589 alignnone\" src=\"http:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/11\/side-bridge-jan-workout.jpg\"  alt=\"Beaut\u00e9: 5 exercices pour vous sculpter une silhouette en 8\"  width=\"699\" height=\"495\" srcset=\"https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/11\/side-bridge-jan-workout.jpg 699w, https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/11\/side-bridge-jan-workout-600x425.jpg 600w, https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/11\/side-bridge-jan-workout-300x212.jpg 300w\" sizes=\"auto, (max-width: 699px) 100vw, 699px\" \/><\/h6>\n<h6>Les mouvements\u00a0:<\/h6>\n<p>Votre t\u00eate en appui sur les mains ou en contact direct avec le sol, vous gardez le dos droit, et levez votre jambe le plus haut possible et le plus droit possible. La position de d\u00e9part est\u00a0: allong\u00e9e sur le c\u00f4t\u00e9<\/p>\n<p>Il faut le faire \u00e0 une fr\u00e9quence de 15 mouvements par jambe et ce sur 5 s\u00e9ries. Marquer une pause de 20 secondes entre chaque s\u00e9rie.<\/p>\n<p>&nbsp;<\/p>\n<h4>Side abduction<\/h4>\n<p><img  title=\"\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-92587\" src=\"http:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/11\/3199054043_1_18_p1oaOHwf-300x230.jpg\"  alt=\"Beaut\u00e9: 5 exercices pour vous sculpter une silhouette en 8\"  width=\"600\" height=\"460\" srcset=\"https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/11\/3199054043_1_18_p1oaOHwf-300x230.jpg 600w, https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/11\/3199054043_1_18_p1oaOHwf-300x230-300x230.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<h6>Les mouvements\u00a0:<\/h6>\n<p>\u00c0 l\u2019aide du poids, faire les m\u00eames mouvements que ceux d\u00e9crits dans le Allong\u00e9 Hip abduction. Veiller \u00e0 garder le dos droit, et ne pas se pencher sur le c\u00f4t\u00e9. Le haut du corps doit contr\u00f4ler le mouvement et vous maintenir stable. Ensuite, inspirer et expirer. On commence debout assist\u00e9 en appui sur un mur ou un meuble.<\/p>\n<p>Ne pas n\u00e9gliger les exercices classiques tels que les squats et les fentes. Il faut m\u00eame les rajouter dans la routine.<\/p>\n<h6><strong><u>Fr\u00e9quence<\/u><\/strong><br \/>\n<strong>12<\/strong>\u00a0r\u00e9p\u00e9titions par jambe pour\u00a0<strong>5<\/strong>\u00a0s\u00e9ries avec une pause de 20 secondes entre chaque s\u00e9rie<\/h6>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li>\n<h4>Le lev\u00e9 de jambes en appui<\/h4>\n<\/li>\n<\/ol>\n<p><img  title=\"\" loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-92586\" src=\"http:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/11\/1010-single-leg-hip-ext.jpg\"  alt=\"Beaut\u00e9: 5 exercices pour vous sculpter une silhouette en 8\"  width=\"600\" height=\"540\" srcset=\"https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/11\/1010-single-leg-hip-ext.jpg 600w, https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/11\/1010-single-leg-hip-ext-300x270.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>Cet exercice est \u00e0 faire en 12 mouvements par s\u00e9rie pour chaque jambe. Ensuite faire 7 s\u00e9ries s\u00e9par\u00e9es de 30 secondes de pause entre chaque s\u00e9rie. Pour le lev\u00e9 de jambes en appui, on commence allong\u00e9e sur le dos avec les bras \u00e9cart\u00e9s le long du corps.<\/p>\n<p>&nbsp;<\/p>\n<h6><strong>Les mouvements\u00a0:<\/strong><\/h6>\n<p>Les \u00e9paules sont coll\u00e9es au sol. Seuls le buste et le bas de votre corps doivent \u00eatre relev\u00e9s. Ensuite on l\u00e8ve l\u2019autre jambe et ce le plus haut possible en maintenant la position 2 secondes en l\u2019air, puis redescendre.<\/p>\n<p><strong>Nb <\/strong>: Le mouvement doit \u00eatre lent et contr\u00f4l\u00e9.\u00a0Il faut \u00e9viter les tremblements. Par ailleurs, on n\u2019est pas suppos\u00e9e avoir mal au dos ou au cou donc si c\u2019est le cas, il faut bien se repositionner.<\/p>\n<p>&nbsp;<\/p>\n<ol start=\"4\">\n<li>\n<h2>Revoir son alimentation<\/h2>\n<\/li>\n<\/ol>\n<p>Pour avoir de belles hanches, il faut manger de mani\u00e8re saine. Il faut privil\u00e9gier les aliments faibles en graisses et cholest\u00e9rol comme le blanc de poulet, blanc de dinde, des amandes douces, de fruits secs, des l\u00e9gumes, des fruits et des l\u00e9gumes.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Il y a diff\u00e9rents types de morphologie et la silhouette en 8 est l\u2019id\u00e9ale en mati\u00e8re de beaut\u00e9 chez les femmes. Pour l\u2019avoir, voici quelques conseils. &nbsp; Des exercices \u00e0 faire Allong\u00e9 Hip Abduction Les mouvements\u00a0: Votre t\u00eate en appui sur les mains ou en contact direct avec le sol, vous gardez le dos droit, &hellip;<\/p>\n","protected":false},"author":56,"featured_media":92593,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[20345],"tags":[1600,15343,1803,1482,7909,7693],"class_list":["post-92580","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-beaute","tag-beaute","tag-bien-etre","tag-conseils","tag-femmes","tag-morphologie","tag-silhouette","post_format-post-format-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beaut\u00e9: 5 exercices pour vous sculpter une silhouette en 8 - AfrikMag<\/title>\n<meta name=\"description\" content=\"Il y a diff\u00e9rents types de morphologie et la silhouette en 8 est l\u2019id\u00e9ale en mati\u00e8re de beaut\u00e9 chez les femmes. 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