{"id":10775,"date":"2023-11-07T12:34:22","date_gmt":"2023-11-07T11:34:22","guid":{"rendered":"https:\/\/www.drip-hiit.com\/?p=10775"},"modified":"2024-05-27T11:55:00","modified_gmt":"2024-05-27T09:55:00","slug":"body-building-push-ups","status":"publish","type":"post","link":"https:\/\/www.drip-hiit.com\/en\/body-building-push-ups\/","title":{"rendered":"Bodybuilding push-ups: everything you need to know"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10775\" class=\"elementor elementor-10775\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-307334a first-img elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"307334a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 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class=\"attachment-large size-large wp-image-10777\" alt=\"Pompes musculation : coaching\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-499237550-1024x683.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-499237550-300x200.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-499237550-768x512.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-499237550.jpg 1254w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-69f6ac53 elementor-hidden-mobile\" data-id=\"69f6ac53\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element 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class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__209cd8ed\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70809a1d elementor-widget elementor-widget-html\" data-id=\"70809a1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<script>\n    \n    jQuery(document).ready(function(){\njQuery(window).scroll(function () {   \n   \n if(jQuery(window).scrollTop() > 500) {\n    jQuery('#sticky-somm').css('position','fixed');\n    jQuery('#sticky-somm').css('top','115px'); \n    jQuery('#sticky-somm').css('max-width','20%'); \n\n }\n\n else if (jQuery(window).scrollTop() <= 280) {\n    jQuery('#sticky-somm').css('position','static');\n    jQuery('#sticky-somm').css('top','');\n    jQuery('#sticky-somm').css('max-width','100%'); \n    \n }  \n    if (jQuery('#sticky-somm').offset().top + jQuery(\"#sticky-somm\").height() > jQuery(\"#related-posts\").offset().top) {\n        jQuery('#sticky-somm').css('top',-(jQuery(\"#sticky-somm\").offset().top + jQuery(\"#sticky-somm\").height() - jQuery(\"#related-posts\").offset().top));\n    }\n});\n});\n<\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-661d30cd\" data-id=\"661d30cd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ed290d3 elementor-align-left elementor-widget elementor-widget-breadcrumbs\" data-id=\"ed290d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/www.drip-hiit.com\/\">Accueil<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c1097bd elementor-widget elementor-widget-heading\" data-id=\"5c1097bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Pompes musculation : tout ce que vous devez savoir<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5a7b69cd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5a7b69cd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6802a56e\" data-id=\"6802a56e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3c681b52 elementor-align-right elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"3c681b52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">le <\/span>\n\t\t\t\t\t\t\t\t\t\t<time>07\/11\/2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef84e5b elementor-align-left elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"ef84e5b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/author\/groux\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">par <\/span>\n\t\t\t\t\t\t\t\t\t\tGr\u00e9goire Roux\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b618153 elementor-widget__width-auto elementor-widget elementor-widget-shortcode\" data-id=\"2b618153\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><span class=\"wtr-time-wrap after-title\">Temps de lecture : <b><span class=\"wtr-time-number\">12<\/span> min<\/b><\/span><\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-459d56ad elementor-widget elementor-widget-text-editor\" data-id=\"459d56ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Les pompes musculation sont un exercice incontournable de par leur efficacit\u00e9 et leur polyvalence. Elles ciblent plusieurs groupes musculaires, principalement les pectoraux, les \u00e9paules et les triceps. Pas de mat\u00e9riel n\u00e9cessaire, un sol suffit pour commencer.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Pour maximiser les b\u00e9n\u00e9fices, la technique est la cl\u00e9. Alignement du corps, amplitude de mouvement, rythme : chaque d\u00e9tail compte. Il existe plusieurs variantes pour intensifier l&rsquo;entra\u00eenement, l&rsquo;adapter \u00e0 votre niveau ou cibler un muscle en particulier.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Pr\u00eat \u00e0 d\u00e9couvrir comment transformer votre corps avec des pompes bien ex\u00e9cut\u00e9es ? Cet article est fait pour vous. On va vous r\u00e9v\u00e9ler des astuces pour des pompes parfaites qui maximisent vos r\u00e9sultats. Ready to sweat ? Let\u2019s go !\u26a1<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a76adb4 elementor-toc--content-ellipsis elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"6a76adb4\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"sticky-somm2\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;marker_view&quot;:&quot;bullets&quot;,&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__6a76adb4\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-446424e3 elementor-widget elementor-widget-text-editor\" data-id=\"446424e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2><span style=\"font-weight: 400;\">Les bienfaits des pompes pour la sant\u00e9<\/span><\/h2><h3><span style=\"font-weight: 400;\">D\u00e9veloppement de la force et de l\u2019endurance musculaire<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes permettent de <strong>d\u00e9velopper la force et l\u2019endurance<\/strong> car elles travaillent plusieurs groupes musculaires, principalement les pectoraux, les \u00e9paules et les triceps.<\/span><\/p><p><span style=\"font-weight: 400;\">La force musculaire correspond \u00e0 la capacit\u00e9 \u00e0 produire <strong>un effort maximal sur une courte dur\u00e9e<\/strong>. En faisant des pompes inclin\u00e9es ou avec un lestage, tout en faisant des s\u00e9ries courtes et intenses, on peut am\u00e9liorer la force.<\/span><\/p><p><span style=\"font-weight: 400;\">L\u2019endurance musculaire correspond, \u00e0 l\u2019inverse, \u00e0 la capacit\u00e9 \u00e0 <strong>maintenir un effort mod\u00e9r\u00e9 sur une longue dur\u00e9e<\/strong>. Faire des longues s\u00e9ries mod\u00e9r\u00e9es de pompes classiques permet de d\u00e9velopper cette endurance.<\/span><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-10782 size-large\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1168751147-1024x683.jpg\" alt=\"Pompes musculation : pompe sur\u00e9lev\u00e9e\" width=\"800\" height=\"534\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1168751147-1024x683.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1168751147-300x200.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1168751147-768x513.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1168751147.jpg 1254w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><h3><span style=\"font-weight: 400;\">Renforcement des muscles stabilisateurs du tronc<\/span><\/h3><p><span style=\"font-weight: 400;\">Faire des pompes renforce les <strong>muscles stabilisateurs du tronc<\/strong> : lorsque vous \u00eates en position, vous devez rester gain\u00e9 pour maintenir votre corps droit et \u00eatre align\u00e9 de la t\u00eate aux pieds.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Les muscles stabilisateurs du tronc permettent de <strong>maintenir la colonne vert\u00e9brale, de prot\u00e9ger les organes internes et de transmettre les forces entre le haut et le bas du corps<\/strong>. Il s\u2019agit notamment des abdominaux et des lombaires, qui sont sollicit\u00e9s pour ne pas cambrer le dos et trop abaisser le bassin lorsque vous faites une pompe.<\/span><\/p><p><span style=\"font-weight: 400;\">Les pompes, \u00e0 travers le renforcement de ces muscles, permet d\u2019<strong>am\u00e9liorer la posture et l\u2019\u00e9quilibre<\/strong>, et <strong>r\u00e9duisent les douleurs dorsales<\/strong>.<\/span><\/p><h3><span style=\"font-weight: 400;\">Croissance musculaire et r\u00e9cup\u00e9ration<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes permettent d&rsquo;acc\u00e9l\u00e9rer la production des <strong>hormones anabolisantes<\/strong>, telles que la testost\u00e9rone et l\u2019hormone de croissance.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">La testost\u00e9rone a un <strong>effet anabolique<\/strong> : elle facilite la synth\u00e8se des prot\u00e9ines musculaires, ce qui favorise la <strong>croissance et la r\u00e9paration des fibres musculaires<\/strong> sollicit\u00e9es lorsqu\u2019on fait des pompes.<\/span><\/p><p><span style=\"font-weight: 400;\">L\u2019hormone de croissance est \u00e9galement importante pour la r\u00e9cup\u00e9ration et la croissance musculaire : elle a un r\u00f4le important dans la<strong> r\u00e9paration des tissus, la mobilisation des graisses et la croissance cellulaire<\/strong>.<\/span><\/p><h3><span style=\"font-weight: 400;\">Lutter contre les maladies cardiovasculaires<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes permettent de pr\u00e9venir les maladies cardiovasculaires en <strong>am\u00e9liorant la sant\u00e9 du c\u0153ur et des vaisseaux sanguins<\/strong>. Les pompes font travailler les muscles du haut du corps et font augmenter la demande en oxyg\u00e8ne et en nutriments. Le c\u0153ur doit battre plus vite et plus fort pour pouvoir envoyer le sang vers les muscles sollicit\u00e9s. Cela lui permet de se renforcer.<\/span><\/p><p><span style=\"font-weight: 400;\">Les pompes favorisent \u00e9galement la respiration, qui facilite le retour veineux et permet de r\u00e9duire la pression art\u00e9rielle. Ainsi, les pompes r\u00e9duisent le risque de maladies cardiovasculaires.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Selon une \u00e9tude am\u00e9ricaine publi\u00e9e dans la revue m\u00e9dicale JAMA Network Open, les hommes pouvant faire plus de pompes ont <strong>un risque 96% plus faible de d\u00e9velopper une maladie cardiovasculaire que ceux ne pouvant pas en faire 10<\/strong>.<\/span><\/p><h2><span style=\"font-weight: 400;\">Les bienfaits des pompes pour la performance<\/span><\/h2><h3><span style=\"font-weight: 400;\">Explosivit\u00e9<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes permettent d\u2019am\u00e9liorer <strong>la puissance et l\u2019explosivit\u00e9 du haut du corps<\/strong>, c\u2019est-\u00e0-dire la capacit\u00e9 \u00e0 produire un effort maximal sur une courte dur\u00e9e. On retrouve cet effort dans les sports qui n\u00e9cessitent des mouvements rapides, comme le basket ou le tennis.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour d\u00e9velopper son explosivit\u00e9 avec des pompes, il faut les effectuer avec un mouvement rapide et puissant. Si vous \u00eates \u00e0 l\u2019aise, vous pouvez faire des pompes en d\u00e9collant les mains du sol : cette variante sollicite les fibres musculaires \u00e0 contraction rapide, ce qui permet de d\u00e9velopper la force explosive.<\/span><\/p><h3><span style=\"font-weight: 400;\">Am\u00e9lioration du cardio<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes travaillent le syst\u00e8me cardiovasculaire en augmentant la fr\u00e9quence cardiaque et la consommation d\u2019oxyg\u00e8ne. Elles sollicitent de nombreux muscles, ce qui cr\u00e9e une demande en oxyg\u00e8ne importante. Le c\u0153ur est alors oblig\u00e9 de battre plus vite pour envoyer le sang vers les muscles.<\/span><\/p><h3><span style=\"font-weight: 400;\">Am\u00e9lioration de la coordination et proprioception<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes sollicitent \u00e0 la fois coordination et proprioception car elles n\u00e9cessitent de maintenir une posture align\u00e9e et stable.<\/span><\/p><p><span style=\"font-weight: 400;\">La <strong>proprioception<\/strong> correspond \u00e0 la sensibilit\u00e9 du syst\u00e8me nerveux aux informations qu\u2019il re\u00e7oit de la part des muscles, des os et des articulations. Cela lui permet de <strong>percevoir la position du corps et ses mouvements dans l\u2019espace<\/strong>. Les pompes font travailler les r\u00e9cepteurs sensoriels des muscles, des tendons, de la peau et des ligaments. Le syst\u00e8me nerveux va re\u00e7evoir des signaux et ajuster la contraction musculaire.<\/span><\/p><h3><span style=\"font-weight: 400;\">Am\u00e9lioration de la stabilit\u00e9 articulaire<\/span><\/h3><p><span style=\"font-weight: 400;\">La stabilit\u00e9 articulaire est la capacit\u00e9 \u00e0 <strong>maintenir la coh\u00e9sion et l\u2019alignement des articulations sous la pression de forces internes ou externes<\/strong> qui peuvent les d\u00e9stabiliser. La mobilit\u00e9 articulaire correspond \u00e0 l\u2019amplitude de nos articulations, et donc la libert\u00e9 de mouvement que l\u2019on peut exploiter avec.<\/span><\/p><p><span style=\"font-weight: 400;\">Les pompes travaillent la stabilit\u00e9 et la mobilit\u00e9 articulaire. En effet, il est n\u00e9cessaire de bien contr\u00f4ler sa position ainsi que le mouvement des articulations lorsqu\u2019on effectue des pompes. Comme \u00e9voqu\u00e9 pr\u00e9c\u00e9demment, elles travaillent les muscles stabilisateurs qui assurent le maintien et la protection des articulations.<\/span><\/p><h2><span style=\"font-weight: 400;\">Les bienfaits des pompes pour l\u2019esth\u00e9tique<\/span><\/h2><h3><span style=\"font-weight: 400;\">Sculpter le haut du corps<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes, en travaillant les muscles du haut du corps, permettent de le sculpter, en particulier les pectoraux et les triceps et d&rsquo;<span style=\"text-decoration: underline;\"><strong><a href=\"https:\/\/www.drip-hiit.com\/bourrelets-sous-la-poitrine\/\">\u00e9liminer les bourrelets sous la poitrine<\/a><\/strong><\/span>. Ces deux muscles sont souvent consid\u00e9r\u00e9s comme importants pour l\u2019attractivit\u00e9 et l\u2019esth\u00e9tique chez les hommes. Des pectoraux volumineux et dessin\u00e9s peuvent transmettre de la virilit\u00e9, de la confiance et de la sant\u00e9 physique. Des triceps affin\u00e9s peuvent transmettre une impression de dynamisme et de finesse.<\/span><\/p><p><span style=\"font-weight: 400;\">Les pompes contribuent donc \u00e0 <strong>renforcer l\u2019image que l\u2019on a de soi<\/strong>, et apportent une <strong>satisfaction physique<\/strong> pour les hommes.<\/span><\/p><h3><span style=\"font-weight: 400;\">Br\u00fblage calorique<\/span><\/h3><p><span style=\"font-weight: 400;\">En faisant des pompes, on d\u00e9pense de l\u2019\u00e9nergie, ce qui se traduit par une consommation de calories. Selon l\u2019intensit\u00e9 et la condition physique, on peut br\u00fbler plus ou moins de calories sur la m\u00eame dur\u00e9e d\u2019entra\u00eenement.<\/span><\/p><p><span style=\"font-weight: 400;\">Les pompes permettent \u00e9galement d\u2019augmenter le m\u00e9tabolisme, c\u2019est-\u00e0-dire<strong> la capacit\u00e9 du corps \u00e0 br\u00fbler des calories au repos<\/strong>. La stimulation de la production d\u2019hormones anabolisantes (testost\u00e9rone, hormone de croissance) favorise la synth\u00e8se des prot\u00e9ines musculaires et la croissance des fibres musculaires. <strong>Plus la masse musculaire est \u00e9lev\u00e9e, plus on va consommer de calories<\/strong>.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00c9<\/span><span style=\"font-weight: 400;\">videmment, pour perdre du poids optimalement, il faut faire attention \u00e0 son alimentation et br\u00fbler plus de calories que l\u2019on en consomme.<\/span><\/p><h3><span style=\"font-weight: 400;\">Apparence de la peau<\/span><\/h3><p><span style=\"font-weight: 400;\">Lorsqu\u2019on effectue des pompes, on augmente la circulation sanguine et la respiration, ce qui a des effets b\u00e9n\u00e9fiques sur la peau.<\/span><\/p><p><span style=\"font-weight: 400;\">D\u2019une part, <strong>la circulation sanguine apporte de l\u2019oxyg\u00e8ne et des nutriments aux cellules de la peau<\/strong>, ce qui favorise leur \u00e9clat et leur renouvellement. Elle \u00e9limine \u00e9galement de <strong>lutter contre l\u2019accumulation des d\u00e9chets et des toxines dans la peau<\/strong> qui peuvent provoquer des inflammations, des rougeurs ou des boutons. Les pompes permettent donc de<strong> purifier la peau<\/strong>.<\/span><\/p><p><span style=\"font-weight: 400;\">D\u2019autre part, la respiration stimule la production de collag\u00e8ne, prot\u00e9ine essentielle pour la peau. Elle offre \u00e0 la peau un aspect lisse et ferme. Cette production ralentit avec l\u2019\u00e2ge,<strong> faire des pompes permet donc de pr\u00e9server la jeunesse de la peau<\/strong>.<\/span><\/p><h3><span style=\"font-weight: 400;\">Estime de soi et satisfaction corporelle<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes, tout comme toute autre activit\u00e9 sportive, permettent de <strong>renforcer la confiance en ses propres capacit\u00e9s physiques<\/strong>. Plus on s\u2019am\u00e9liore, plus l\u2019estime de soi augmente.<\/span><\/p><p><span style=\"font-weight: 400;\">De plus, on peut en tirer une satisfaction corporelle en sculptant son haut du corps avec des pompes. Elles donnent un aspect plus ferme et harmonieux au corps. <strong>Voir son physique \u00e9voluer procure une satisfaction et une forme de respect de soi<\/strong>.<\/span><\/p><h2><span style=\"font-weight: 400;\">Comment bien r\u00e9aliser et progresser aux pompes<\/span><\/h2><h3><span style=\"font-weight: 400;\">Le d\u00e9roulement de l\u2019exercice<\/span><\/h3><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adoptez la position de d\u00e9part suivante : les deux mains au sol un peu plus \u00e9cart\u00e9es que la largeur de vos \u00e9paules, ces derni\u00e8res sont align\u00e9es avec les coudes et les poignets. Restez gain\u00e9 pour maintenir votre corps droit, de mani\u00e8re \u00e0 \u00eatre align\u00e9 de la t\u00eate aux pieds.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descendez en fl\u00e9chissant vos coudes et en amenant votre poitrine proche du sol. Contr\u00f4lez la descente. Faites attention \u00e0 ne pas rel\u00e2cher le gainage pour rester droit.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lorsque vous effleurez le sol avec votre visage ou votre poitrine, poussez sur vos bras pour remonter en position de d\u00e9part. Ne collez pas vos coudes \u00e0 votre corps, mais ne les \u00e9cartez pas trop non plus.<\/span><\/li><\/ul><h3><span style=\"font-weight: 400;\">Varier la difficult\u00e9 des pompes<\/span><\/h3><p><span style=\"font-weight: 400;\">Si vous \u00eates d\u00e9butant, commencez par effectuer vos pompes <strong>sur les genoux<\/strong>, ou bien en pla\u00e7ant vos mains sur un <strong>support sur\u00e9lev\u00e9<\/strong>.\u00a0 Lorsque vous arrivez \u00e0 effectuer plus d\u2019une dizaine de pompes sur les genoux, vous pouvez commencer \u00e0 les faire en vous pla\u00e7ant sur vos orteils.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour passer au niveau sup\u00e9rieur, vous pouvez faire vos pompes<strong> en \u00e9tant sur\u00e9lev\u00e9<\/strong> : disposez-vous de mani\u00e8re \u00e0 avoir les mains au sol et les pieds sur une surface en hauteur. Ne d\u00e9laissez pas les pompes classiques : combinez ces deux formes de pompes pour un entra\u00eenement plus complet !<\/span><\/p><h2><span style=\"font-weight: 400;\">Les variantes des pompes<\/span><\/h2><p><span style=\"font-weight: 400;\">Il existe plusieurs types de pompes qui vont, selon le placement des mains, travailler certains muscles en particulier. En voici quelques exemples.<\/span><\/p><h3><span style=\"font-weight: 400;\">Pompes diamant<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes diamants sont une variante des pompes qui visent principalement les triceps et les pectoraux.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mettez-vous en position de pompe classique puis ramenez vos deux mains devant vous, de mani\u00e8re \u00e0 coller vos pouces et vos index. Vous devez <strong>former un triangle ou losange avec vos doigts<\/strong>.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descendez en gardant vos coudes pr\u00e8s du corps. Tout comme pour les pompes classiques, gardez le dos droit et fl\u00e9chissez les bras pour descendre.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remontez en poussant sur vos mains. Vous devez contracter vos triceps et vos pectoraux.<\/span><\/li><\/ul><h3><span style=\"font-weight: 400;\">Pompes claqu\u00e9es<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes claqu\u00e9es sont une variante des pompes qui travaillent <strong>l\u2019explosivit\u00e9<\/strong>.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Placez-vous en position pour faire une pompe.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descendez en fl\u00e9chissant vos bras.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Au moment de remonter, <strong>poussez tr\u00e8s fort sur vos bras pour vous projeter du sol<\/strong>.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lorsque vous \u00eates en l\u2019air, tapez des mains avant de reprendre appui au sol.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Pour plus de puissance, tournez vos mains pour faire en sorte que vos doigts soient point\u00e9s vers l\u2019int\u00e9rieur.<\/span><\/p><h3><span style=\"font-weight: 400;\">Pompes archer<\/span><\/h3><p><span style=\"font-weight: 400;\">Les pompes archer sont une variante tr\u00e8s avanc\u00e9e des pompes, qui travaillent les muscles de fa\u00e7on unilat\u00e9rale.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mettez-vous en position de planche, les doigts vers l\u2019ext\u00e9rieur et les pouces vers l\u2019avant.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Fl\u00e9chissez un bras<\/strong> et descendez du c\u00f4t\u00e9 de ce bras jusqu\u2019\u00e0 effleurer le sol.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dans le m\u00eame temps, <strong>tendez l\u2019autre bas<\/strong> de mani\u00e8re \u00e0 ce qu\u2019il forme un angle droit avec votre corps.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poussez sur le bras avec lequel vous \u00eates descendu pour revenir en position de d\u00e9part.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reproduisez le mouvement avec l\u2019autre bras.<\/span><\/li><\/ul><h3><span style=\"font-weight: 400;\">Pompes araign\u00e9e<\/span><\/h3><p><span style=\"font-weight: 400;\">Cette variante sollicite, en plus des pectoraux et des triceps, les obliques, et travaille \u00e9galement l\u2019\u00e9quilibre.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Positionnez-vous de mani\u00e8re \u00e0 effectuer des pompes classiques.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Au moment de descendre,<strong> ramenez un de vos genoux sur le c\u00f4t\u00e9<\/strong> de mani\u00e8re \u00e0 toucher votre coude. Essayez de tenir cette position durant une seconde lorsque vous arrivez pr\u00e8s du sol.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remontez et reposez votre jambe.<\/span><\/li><\/ul><h3><span style=\"font-weight: 400;\">Pompes lest\u00e9es\/avec r\u00e9sistance<\/span><\/h3><p><span style=\"font-weight: 400;\">Vous avez la possibilit\u00e9 d\u2019inclure du mat\u00e9riel lorsque vous faites des pompes, de mani\u00e8re \u00e0 <strong>augmenter la r\u00e9sistance et vous challenger<\/strong>. Ainsi, vous pouvez utiliser un \u00e9lastique ou un gilet lest\u00e9 pour exercer une pression suppl\u00e9mentaire sur votre corps. Faire des pompes lest\u00e9es rajoute de la tension aux muscles, ce qui permet de vous renforcer et de prendre en volume au niveau des muscles sollicit\u00e9s.<\/span><\/p><h3><span style=\"font-weight: 400;\">Pompes avec halt\u00e8res ou kettlebell<\/span><\/h3><p><span style=\"font-weight: 400;\">Pour varier votre entra\u00eenement, vous pouvez effectuer vos pompes en prenant des <strong>halt\u00e8res<\/strong> ou des <strong>kettlebells<\/strong>. Ces poids libres vous offrent des possibilit\u00e9s de mouvements pour solliciter davantage de muscles que les pompes classiques.<\/span><\/p><p><span style=\"font-weight: 400;\">Par exemple, vous pouvez travailler le dos en effectuant un mouvement de rowing : lorsque vous remontez, amenez un halt\u00e8re ou une kettlebell vers vos pectoraux, de mani\u00e8re \u00e0 ce que votre coude d\u00e9passe votre dos.<\/span><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-10781 size-large\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1133367485-1024x683.jpg\" alt=\"Pompes musculation : halt\u00e8res\" width=\"800\" height=\"534\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1133367485-1024x683.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1133367485-300x200.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1133367485-768x512.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1133367485.jpg 1254w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><h2><span style=\"font-weight: 400;\">Conclusion<\/span><\/h2><p><span style=\"font-weight: 400;\">Les pompes musculation sont <strong>un exercice complet qui permet de travailler le haut du corps, le tronc mais \u00e9galement le cardio<\/strong>. Elles ont de nombreux bienfaits pour la sant\u00e9, la performance et l\u2019esth\u00e9tique physique. Elles sont accessibles \u00e0 tous les niveaux et peuvent se pratiquer partout.<\/span><\/p><p><span style=\"font-weight: 400;\">Pour bien r\u00e9aliser les pompes, il est important de <strong>respecter la technique et le placement du corps<\/strong>. Il faut \u00e9galement varier la difficult\u00e9 et les variantes de cet exercice pour progresser et \u00e9viter la monotonie. Les pompes diamant, les pompes inclin\u00e9es ou les pompes claqu\u00e9es sont quelques exemples de variantes que vous pouvez int\u00e9grer dans vos s\u00e9ances.<\/span><\/p><h2><span style=\"font-weight: 400;\">Les pompes pour le HIIT chez DRIP<\/span><\/h2><p><span style=\"font-weight: 400;\">Envie de red\u00e9couvrir les pompes ? Venez essayer DRIP ! Notre concept, qui <strong>allie HIIT et circuit training, vous fera suer pendant 45 minutes.<\/strong>\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Immergez-vous dans l&rsquo;exp\u00e9rience DRIP : <strong>7 bases, 3 tours de circuit, 1 minute d\u2019effort<\/strong> sur chaque \u00e9tape. Nos <strong>coachs survolt\u00e9s<\/strong> et leurs <strong>playlists dynamiques<\/strong> vous propulseront vers de nouveaux sommets d&rsquo;\u00e9nergie.\u26a1<\/span><\/p><p><span style=\"font-weight: 400;\">Avec DRIP, <strong>chaque seconde compte<\/strong> pour se d\u00e9penser au maximum. Attendez-vous \u00e0 encha\u00eener les exercices sans pause !<\/span><\/p><p><span style=\"font-weight: 400;\">Notre but ? Vous encourager \u00e0 vous surpasser, dans un \u00e9lan collectif d&rsquo;enthousiasme et de fun. Peu importe votre niveau, DRIP est votre prochain cap \u00e0 franchir.<\/span><\/p><p><span style=\"font-weight: 400;\">On vous pr\u00e9vient : vous n\u2019\u00e9chapperez pas aux pompes !<\/span><\/p><p><span style=\"font-weight: 400;\">Pr\u00eat pour une aventure intense qui vous changera ? Venez nous trouver <strong>\u00e0 Monceau ou d\u00e9couvrez notre tout nouveau studio aux Grands Boulevards<\/strong>. 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elementor-element elementor-element-4b64c5c\" data-id=\"4b64c5c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8e98a5e elementor-align-center elementor-widget elementor-widget-button\" data-id=\"8e98a5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.drip-hiit.com\/premiere-fois\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">JE D\u00c9COUVRE DRIP<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-24e79b86 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24e79b86\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-625b337e\" data-id=\"625b337e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4705f93d elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"4705f93d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Partager<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18cfeb8a elementor-share-buttons--view-icon elementor-share-buttons--skin-flat elementor-share-buttons--color-custom elementor-widget__width-auto elementor-share-buttons--shape-square elementor-grid-0 elementor-widget elementor-widget-share-buttons\" data-id=\"18cfeb8a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-linkedin\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68dd8f2b elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-spacer\" data-id=\"68dd8f2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-595df5e7 elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"595df5e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Tagged<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1fcdd0bc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1fcdd0bc\" data-element_type=\"section\" data-e-type=\"section\" id=\"related-posts\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2a23cf50\" data-id=\"2a23cf50\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69f78f3b elementor-widget elementor-widget-heading\" data-id=\"69f78f3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">\u00e0 lire aussi<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-34d79636 elementor-section-full_width related-posts elementor-section-height-default elementor-section-height-default\" data-id=\"34d79636\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-599c364c\" data-id=\"599c364c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6fad90d4 elementor-grid-2 elementor-posts--thumbnail-top elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-posts\" data-id=\"6fad90d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;custom_columns&quot;:&quot;2&quot;,&quot;custom_columns_tablet&quot;:&quot;2&quot;,&quot;custom_columns_mobile&quot;:&quot;1&quot;,&quot;custom_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;custom_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;custom_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.custom\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t      <div class=\"ecs-posts elementor-posts-container elementor-posts   elementor-grid elementor-posts--skin-custom\" data-settings=\"{&quot;current_page&quot;:1,&quot;max_num_pages&quot;:&quot;5&quot;,&quot;load_method&quot;:&quot;&quot;,&quot;widget_id&quot;:&quot;6fad90d4&quot;,&quot;post_id&quot;:10775,&quot;theme_id&quot;:10775,&quot;change_url&quot;:false,&quot;reinit_js&quot;:false}\">\n      \t\t<article id=\"post-17993\" class=\"elementor-post elementor-grid-item ecs-post-loop post-17993 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"286\" class=\"elementor elementor-286 post-17993 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f787e8f elementor-section-height-min-height elementor-section-items-stretch loop-posts elementor-section-boxed elementor-section-height-default\" data-id=\"f787e8f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-24f4e260\" data-id=\"24f4e260\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-536c9132 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"536c9132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/sled-pull-hyrox\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-17995\" alt=\"sled pull hyrox\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-1024x683.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-300x200.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-768x512.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1.jpg 1254w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-53fd1a7a elementor-section-height-min-height elementor-section-content-space-between loop-posts-btm elementor-section-boxed elementor-section-height-default\" data-id=\"53fd1a7a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-5e5b97a3\" data-id=\"5e5b97a3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d57e52 elementor-widget elementor-widget-heading\" data-id=\"d57e52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.drip-hiit.com\/en\/sled-pull-hyrox\/\">Sled Pull HYROX : bien ma\u00eetriser la station pour gagner du temps<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e69b410 elementor-widget elementor-widget-text-editor\" data-id=\"3e69b410\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tVous pr\u00e9parez une course HYROX et voulez ma\u00eetriser le sled pull ? Vous cherchez une m\u00e9thode claire ? Cet&#8230;\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fa18422 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"4fa18422\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.drip-hiit.com\/en\/sled-pull-hyrox\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"6\" height=\"13\" viewBox=\"0 0 6 13\" fill=\"none\"><path d=\"M5.65 6.495L2.79 12.245H0L2.86 6.495L0 0.755005H2.79L5.65 6.495Z\" fill=\"black\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire l'article<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article id=\"post-17960\" class=\"elementor-post elementor-grid-item ecs-post-loop post-17960 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"286\" class=\"elementor elementor-286 post-17960 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f787e8f elementor-section-height-min-height elementor-section-items-stretch loop-posts elementor-section-boxed elementor-section-height-default\" data-id=\"f787e8f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-24f4e260\" data-id=\"24f4e260\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-536c9132 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"536c9132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/burpees-broad-jump\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"450\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1358127301-1024x576.jpg\" class=\"attachment-large size-large wp-image-17962\" alt=\"burpees broad jump\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1358127301-1024x576.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1358127301-300x169.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1358127301-768x432.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1358127301.jpg 1365w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-53fd1a7a elementor-section-height-min-height elementor-section-content-space-between loop-posts-btm elementor-section-boxed elementor-section-height-default\" data-id=\"53fd1a7a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-5e5b97a3\" data-id=\"5e5b97a3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d57e52 elementor-widget elementor-widget-heading\" data-id=\"d57e52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.drip-hiit.com\/en\/burpees-broad-jump\/\">Burpees Broad Jump : guide pour performer sur la station mythique<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e69b410 elementor-widget elementor-widget-text-editor\" data-id=\"3e69b410\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tVous pr\u00e9parez une course HYROX et voulez ma\u00eetriser les burpees ? Vous cherchez une m\u00e9thode claire ? Cet article&#8230;\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fa18422 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"4fa18422\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.drip-hiit.com\/en\/burpees-broad-jump\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"6\" height=\"13\" viewBox=\"0 0 6 13\" fill=\"none\"><path d=\"M5.65 6.495L2.79 12.245H0L2.86 6.495L0 0.755005H2.79L5.65 6.495Z\" fill=\"black\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span 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