{"id":13524,"date":"2024-06-13T15:08:05","date_gmt":"2024-06-13T13:08:05","guid":{"rendered":"https:\/\/www.drip-hiit.com\/?p=13524"},"modified":"2024-06-13T15:15:38","modified_gmt":"2024-06-13T13:15:38","slug":"how-to-do-a-squat","status":"publish","type":"post","link":"https:\/\/www.drip-hiit.com\/en\/how-to-do-a-squat\/","title":{"rendered":"The Complete Guide to How to Do a Squat"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13524\" class=\"elementor elementor-13524\" 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 elementor-top-column 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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__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    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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\">Le guide complet pour savoir comment faire un squat<\/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>13\/06\/2024<\/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\/nrabotin\/\">\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\tNoah Rabotin\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\">10<\/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;\">Vous voulez savoir comment faire un squat correctement ? Cet article vous guide pas \u00e0 pas pour ma\u00eetriser cette technique essentielle en musculation. D\u00e9couvrez les b\u00e9n\u00e9fices et les muscles sollicit\u00e9s pour optimiser vos entra\u00eenements.<\/span><\/p><h2><b>Comprendre l&rsquo;importance du squat<\/b><\/h2><p><b>Le squat est plus qu&rsquo;un simple exercice ; il am\u00e9liore la mobilit\u00e9, l&rsquo;\u00e9quilibre et la posture pendant votre sport. Nous vous expliquons les variantes et les astuces pour progresser efficacement. Que vous soyez d\u00e9butant ou avanc\u00e9, vous trouverez des conseils adapt\u00e9s. Alors, ne vous posez plus la question de savoir comment faire des squats.\u00a0<\/b><\/p><h3><b>B\u00e9n\u00e9fices du squat pour le d\u00e9veloppement musculaire et la force<\/b><\/h3><p><span style=\"font-weight: 400;\">Le squat est un exercice fondamental en musculation. Il permet de d\u00e9velopper une force consid\u00e9rable et de construire une masse musculaire impressionnante au niveau du bas du corps. En incluant r\u00e9guli\u00e8rement des squats dans votre routine, vous stimulez efficacement vos muscles, favorisant ainsi une croissance et une puissance accrues. C\u2019est un exercice complet qui sollicite plusieurs groupes musculaires simultan\u00e9ment, rendant chaque r\u00e9p\u00e9tition incroyablement productive.<\/span><\/p><h3><b>Muscles sollicit\u00e9s lors d&rsquo;un squat\u00a0<\/b><\/h3><p><span style=\"font-weight: 400;\">Le squat sollicite principalement les quadriceps, situ\u00e9s \u00e0 l&rsquo;avant des cuisses, les ischio-jambiers \u00e0 l&rsquo;arri\u00e8re des cuisses, et les fessiers. Mais ce n\u2019est pas tout ! Il engage \u00e9galement les muscles du bas du dos, les abdominaux et m\u00eame les mollets. En d\u2019autres termes, le squat est un mouvement polyarticulaire qui mobilise l&rsquo;ensemble du corps, garantissant un entra\u00eenement complet et \u00e9quilibr\u00e9.<\/span><\/p><h3><b>Avantages fonctionnels du squat\u00a0<\/b><\/h3><p><span style=\"font-weight: 400;\">Au-del\u00e0 des gains musculaires et de force, le squat offre des avantages fonctionnels significatifs. Il am\u00e9liore la <\/span><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.drip-hiit.com\/comment-perdre-des-hanches\/\"><b>mobilit\u00e9 des hanches<\/b><\/a><\/span><span style=\"font-weight: 400;\"> et des chevilles, renforce l&rsquo;\u00e9quilibre et corrige la posture. En effectuant des squats, vous travaillez \u00e0 stabiliser votre corps, ce qui r\u00e9duit le risque de blessures et am\u00e9liore vos performances dans d&rsquo;autres activit\u00e9s physiques. En somme, le squat n&rsquo;est pas seulement un exercice de musculation, mais un mouvement fondamental pour une vie active et en bonne sant\u00e9.<\/span><\/p><h2><b>Bien ex\u00e9cuter la technique du squat<\/b><\/h2><h3><b>Pr\u00e9paration<\/b><\/h3><p><span style=\"font-weight: 400;\">Avant de commencer, il est crucial de bien se pr\u00e9parer pour ex\u00e9cuter un squat en toute s\u00e9curit\u00e9 et avec efficacit\u00e9. Voici quelques points essentiels \u00e0 consid\u00e9rer :<\/span><\/p><h4><b>Choisir les bonnes chaussures (semelle plate et stable)<\/b><\/h4><p><span style=\"font-weight: 400;\">Le choix des chaussures est d\u00e9terminant. Optez pour des chaussures \u00e0 semelle plate et stable. Elles offrent une meilleure adh\u00e9rence au sol et un soutien optimal pour vos pieds. Une semelle plate permet de r\u00e9partir uniform\u00e9ment le poids, garantissant une stabilit\u00e9 maximale pendant l&rsquo;exercice.<\/span><\/p><h4><b>Utiliser \u00e9ventuellement une ceinture de musculation<\/b><\/h4><p><span style=\"font-weight: 400;\">Si vous soulevez des charges lourdes, une ceinture de musculation peut \u00eatre utile. Elle aide \u00e0 stabiliser le tronc et \u00e0 prot\u00e9ger le bas du dos. Veillez toutefois \u00e0 ne pas en abuser pour permettre \u00e0 vos muscles stabilisateurs de se renforcer naturellement.<\/span><\/p><h4><b>Positionner correctement la barre sur les trap\u00e8zes<\/b><\/h4><p><span style=\"font-weight: 400;\">Placez la barre correctement sur vos trap\u00e8zes, l\u00e9g\u00e8rement au-dessus des omoplates. Cette position permet de maintenir un bon \u00e9quilibre et de r\u00e9duire le stress sur vos \u00e9paules et votre dos. Assurez-vous que la barre est bien centr\u00e9e pour \u00e9viter tout d\u00e9s\u00e9quilibre.<\/span><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-13528 size-large\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/woman-helping-man-gym-1024x683.jpg\" alt=\"Comment faire un squat : un groupe de personnes r\u00e9alise un squat\" width=\"800\" height=\"534\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/woman-helping-man-gym-1024x683.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/woman-helping-man-gym-300x200.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/woman-helping-man-gym-768x512.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/woman-helping-man-gym-1536x1024.jpg 1536w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/woman-helping-man-gym-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><h2><span style=\"font-weight: 400;\">Ex\u00e9cution<\/span><\/h2><p><span style=\"font-weight: 400;\">Pour r\u00e9ussir un squat, la technique est primordiale. Voici les mouvements \u00e0 suivre :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pieds \u00e9cart\u00e9s \u00e0 la largeur des hanches<\/b><span style=\"font-weight: 400;\"> : Positionnez vos pieds \u00e0 la largeur de vos hanches, avec les pointes l\u00e9g\u00e8rement tourn\u00e9es vers l&rsquo;ext\u00e9rieur. Cela assure une bonne base de support.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dos droit, regard vers l&rsquo;avant<\/b><span style=\"font-weight: 400;\"> : Gardez le dos droit et engagez vos abdominaux. Fixez un point droit devant vous pour maintenir la t\u00eate dans une position neutre.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Descendre en gardant le poids sur les talons<\/b><span style=\"font-weight: 400;\"> : En amor\u00e7ant la descente, poussez vos hanches vers l&rsquo;arri\u00e8re tout en gardant le poids sur vos talons. Cela aide \u00e0 maintenir l&rsquo;\u00e9quilibre et \u00e0 engager correctement les muscles.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Descendre jusqu&rsquo;aux cuisses parall\u00e8les au sol (ou plus bas pour un \u00ab\u00a0full squat\u00a0\u00bb)<\/b><span style=\"font-weight: 400;\"> : Continuez \u00e0 descendre jusqu&rsquo;\u00e0 ce que vos jambes soient parall\u00e8les au sol. Pour un \u00ab\u00a0full squat\u00a0\u00bb, descendez plus bas tout en maintenant une bonne forme.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Expirer en remontant<\/b><span style=\"font-weight: 400;\"> : Lorsque vous remontez, expirez et poussez \u00e0 travers vos talons. Redressez vos hanches et vos genoux simultan\u00e9ment pour revenir \u00e0 la position de d\u00e9part.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">En suivant ces \u00e9tapes, vous pouvez ex\u00e9cuter un squat correctement, minimisant le risque de blessure et maximisant les b\u00e9n\u00e9fices de l&rsquo;exercice. N&rsquo;oubliez pas que la technique prime sur la charge. Travaillez d&rsquo;abord votre forme avant d&rsquo;ajouter du poids.<\/span><\/p><h2><b>Variantes du squat<\/b><\/h2><h3><b>Squat traditionnel<\/b><\/h3><h4><b>Comment le r\u00e9aliser<\/b><\/h4><p><span style=\"font-weight: 400;\">Le back squat, ou squat traditionnel, est effectu\u00e9 avec une barre plac\u00e9e sur les trap\u00e8zes. Voici comment le r\u00e9aliser correctement :<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Positionnez-vous sous la barre<\/b><span style=\"font-weight: 400;\"> : Placez la barre sur vos trap\u00e8zes, les pieds \u00e0 la largeur des hanches.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saisissez la barre fermement<\/b><span style=\"font-weight: 400;\"> : Les mains l\u00e9g\u00e8rement plus larges que les \u00e9paules.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Descendez en gardant le dos droit<\/b><span style=\"font-weight: 400;\"> : Poussez les hanches vers l&rsquo;arri\u00e8re, genoux fl\u00e9chis, jusqu&rsquo;\u00e0 ce que les cuisses soient parall\u00e8les au sol.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remontez en poussant sur les talons<\/b><span style=\"font-weight: 400;\"> : Expirez en revenant \u00e0 la position initiale.<\/span><\/li><\/ol><h4><b>Muscles principalement sollicit\u00e9s<\/b><\/h4><p><span style=\"font-weight: 400;\">Le back squat sollicite principalement les quadriceps, les fessiers et les ischio-jambiers. Les muscles du dos et les abdominaux jouent \u00e9galement un r\u00f4le stabilisateur important.<\/span><\/p><h3><b>Squat avec barre devant<\/b><\/h3><h4><b>Comment le r\u00e9aliser<\/b><\/h4><p><span style=\"font-weight: 400;\">Le front squat se fait avec la barre plac\u00e9e \u00e0 l&rsquo;avant des \u00e9paules. Voici les \u00e9tapes \u00e0 suivre :<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Placez la barre sur le devant des \u00e9paules<\/b><span style=\"font-weight: 400;\"> : Les coudes pointent vers l&rsquo;avant, bras parall\u00e8les au sol.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saisissez la barre l\u00e9g\u00e8rement<\/b><span style=\"font-weight: 400;\"> : Les mains \u00e0 la largeur des \u00e9paules.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Descendez en gardant le tronc droit<\/b><span style=\"font-weight: 400;\"> : Poussez les hanches vers l&rsquo;arri\u00e8re, genoux fl\u00e9chis, jusqu&rsquo;\u00e0 ce que les cuisses soient parall\u00e8les au sol.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remontez en poussant sur les talons<\/b><span style=\"font-weight: 400;\"> : Expirez en revenant \u00e0 la position initiale.<\/span><\/li><\/ol><h3><b>Squat sans charge<\/b><\/h3><h4><b>Comment l\u2019ex\u00e9cuter<\/b><\/h4><p><span style=\"font-weight: 400;\">L&rsquo;air squat est une variante sans charge, id\u00e9ale pour les d\u00e9butants ou comme \u00e9chauffement. Voici comment l&rsquo;ex\u00e9cuter :<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Positionnez les pieds \u00e0 la largeur des hanches<\/b><span style=\"font-weight: 400;\"> : Pointes l\u00e9g\u00e8rement tourn\u00e9es vers l&rsquo;ext\u00e9rieur.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Descendez en gardant le dos droit<\/b><span style=\"font-weight: 400;\"> : Poussez les hanches vers l&rsquo;arri\u00e8re, genoux fl\u00e9chis, jusqu&rsquo;\u00e0 ce que les cuisses soient parall\u00e8les au sol.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remontez en poussant sur les talons<\/b><span style=\"font-weight: 400;\"> : Expirez en revenant \u00e0 la position initiale.<\/span><\/li><\/ol><h3><b>Squat aux halt\u00e8res<\/b><\/h3><h4><b>Comment le r\u00e9aliser<\/b><\/h4><p><span style=\"font-weight: 400;\">Le squat aux halt\u00e8res est une excellente alternative au back squat. Voici comment le r\u00e9aliser :<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tenez un halt\u00e8re dans chaque main<\/b><span style=\"font-weight: 400;\"> : Bras le long du corps, pieds \u00e0 la largeur des hanches.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Descendez en gardant le dos droit<\/b><span style=\"font-weight: 400;\"> : Poussez les hanches vers l&rsquo;arri\u00e8re, genoux fl\u00e9chis, jusqu&rsquo;\u00e0 ce que les cuisses soient parall\u00e8les au sol.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Remontez en poussant sur les talons<\/b><span style=\"font-weight: 400;\"> : Expirez en revenant \u00e0 la position initiale.<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Chaque variante du squat offre des b\u00e9n\u00e9fices uniques et permet de cibler diff\u00e9remment les muscles. En variant vos squats, vous pouvez diversifier votre entra\u00eenement et maximiser vos gains musculaires et de force.<\/span><\/p><h2><b>Progresser avec le squat<\/b><\/h2><h3><b>Choisir la charge adapt\u00e9e<\/b><\/h3><p><span style=\"font-weight: 400;\">Progresser avec le squat n\u00e9cessite une approche m\u00e9thodique et progressive. Voici quelques conseils pour choisir la charge adapt\u00e9e et am\u00e9liorer votre technique :<\/span><\/p><h4><b>Commencer sans charge pour travailler la technique<\/b><\/h4><p><span style=\"font-weight: 400;\">Avant de charger la barre, il est essentiel de ma\u00eetriser la technique du squat. Commencez sans charge pour vous familiariser avec le mouvement. Concentrez-vous sur la posture, l&rsquo;\u00e9quilibre et l&rsquo;amplitude du mouvement. Un bon squat sans charge est le fondement de la progression future.<\/span><\/p><h4><b>Augmenter progressivement les charges et les r\u00e9p\u00e9titions<\/b><\/h4><p><span style=\"font-weight: 400;\">Une fois que vous ma\u00eetrisez la technique, il est temps d&rsquo;ajouter du poids progressivement. Voici comment proc\u00e9der :<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ajoutez des poids l\u00e9gers<\/b><span style=\"font-weight: 400;\"> : Augmentez la charge par petits incr\u00e9ments pour \u00e9viter les blessures.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Augmentez les r\u00e9p\u00e9titions<\/b><span style=\"font-weight: 400;\"> : Une fois \u00e0 l\u2019aise avec une charge, augmentez le nombre de r\u00e9p\u00e9titions pour am\u00e9liorer l&rsquo;endurance musculaire.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Variez les s\u00e9ries<\/b><span style=\"font-weight: 400;\"> : Int\u00e9grez des s\u00e9ries plus courtes avec des charges plus lourdes pour augmenter la force, et des s\u00e9ries plus longues avec des charges plus l\u00e9g\u00e8res pour l&rsquo;endurance.<\/span><\/li><\/ol><h3><b>Suivi et ajustement de la progression<\/b><\/h3><p><span style=\"font-weight: 400;\">Pour maximiser les gains, suivez vos performances et ajustez r\u00e9guli\u00e8rement votre programme :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tenez un journal d&rsquo;entra\u00eenement<\/b><span style=\"font-weight: 400;\"> : Notez les charges, les r\u00e9p\u00e9titions et les s\u00e9ries effectu\u00e9es.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u00c9valuez votre technique<\/b><span style=\"font-weight: 400;\"> : Filmez vos squats pour rep\u00e9rer et corriger les erreurs.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consultez un coach<\/b><span style=\"font-weight: 400;\"> : Si possible, demandez l\u2019avis d\u2019un coach pour des conseils personnalis\u00e9s.<\/span><\/li><\/ul><h3><b>Adopter une alimentation et une r\u00e9cup\u00e9ration ad\u00e9quates<\/b><\/h3><p><span style=\"font-weight: 400;\">La progression avec le squat ne d\u00e9pend pas uniquement de l&rsquo;entra\u00eenement. L\u2019alimentation et la r\u00e9cup\u00e9ration jouent \u00e9galement un r\u00f4le crucial :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alimentation<\/b><span style=\"font-weight: 400;\"> : Consommez suffisamment de prot\u00e9ines pour la reconstruction musculaire et des glucides pour l\u2019\u00e9nergie.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>R\u00e9cup\u00e9ration<\/b><span style=\"font-weight: 400;\"> : Accordez \u00e0 vos muscles le temps de r\u00e9cup\u00e9rer entre les s\u00e9ances. Le sommeil et les jours de repos sont essentiels pour \u00e9viter le surentra\u00eenement et les blessures.<\/span><\/li><\/ul><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">En suivant ces conseils, vous pourrez progresser efficacement avec le squat, en toute s\u00e9curit\u00e9, tout en maximisant vos gains de force et de masse musculaire.<\/span><\/p><h2><b>B\u00e9n\u00e9fices sp\u00e9cifiques du squat<\/b><\/h2><h3><b>Perte de poids<\/b><\/h3><p><span style=\"font-weight: 400;\">Le squat est un exercice exceptionnel pour la perte de poids. Voici pourquoi et comment il contribue \u00e0 br\u00fbler des calories :<\/span><\/p><h4><b>Exercice complet br\u00fblant beaucoup de calories<\/b><\/h4><p><span style=\"font-weight: 400;\">Le squat est un mouvement polyarticulaire, ce qui signifie qu&rsquo;il sollicite plusieurs groupes musculaires simultan\u00e9ment. En recrutant des muscles comme les quadriceps, les fessiers, et les ischio-jambiers, le squat augmente significativement la d\u00e9pense \u00e9nerg\u00e9tique. Plus vous engagez de muscles, plus vous br\u00fblez de calories, ce qui aide \u00e0 la <\/span><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.drip-hiit.com\/programme-hiit-perte-de-poids\/\"><b>perte de poids<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/span><\/p><h4><b>Exemple de circuit squat pour favoriser la d\u00e9pense calorique<\/b><\/h4><p><span style=\"font-weight: 400;\">Pour maximiser la d\u00e9pense calorique, int\u00e9grez les squats dans un circuit d&rsquo;entra\u00eenement :<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat avec saut<\/b><span style=\"font-weight: 400;\"> : 15 r\u00e9p\u00e9titions<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpees<\/b><span style=\"font-weight: 400;\"> : 10 r\u00e9p\u00e9titions<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat avec halt\u00e8res<\/b><span style=\"font-weight: 400;\"> : 12 r\u00e9p\u00e9titions<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mountain climbers<\/b><span style=\"font-weight: 400;\"> : 30 secondes<\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">R\u00e9p\u00e9tez ce circuit 3 \u00e0 5 fois avec une courte pause entre chaque s\u00e9rie. Ce type de routine augmente votre fr\u00e9quence cardiaque et optimise la combustion des calories.<\/span><\/p><h3><b>D\u00e9veloppement des fessiers<\/b><\/h3><p><span style=\"font-weight: 400;\">Les squats sont particuli\u00e8rement efficaces pour le d\u00e9veloppement des fessiers. Voici comment exploiter cet exercice pour maximiser les r\u00e9sultats :<\/span><\/p><h4><b>Amplitude compl\u00e8te pour bien cibler les fessiers<\/b><\/h4><p><span style=\"font-weight: 400;\">Pour cibler efficacement les fessiers, il est crucial de descendre en amplitude compl\u00e8te, c\u2019est-\u00e0-dire jusqu\u2019\u00e0 ce que les cuisses soient au moins parall\u00e8les au sol. Une plus grande amplitude augmente l&rsquo;activation des muscles fessiers.<\/span><\/p><h4><b>Conseils pour un squat profond et efficace<\/b><\/h4><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u00c9chauffement des hanches<\/b><span style=\"font-weight: 400;\"> : Avant de commencer, r\u00e9alisez des exercices de mobilit\u00e9 des hanches pour am\u00e9liorer votre amplitude de mouvement.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Posture correcte<\/b><span style=\"font-weight: 400;\"> : Gardez le dos droit et les abdominaux engag\u00e9s pour \u00e9viter les blessures et maximiser l&rsquo;activation musculaire.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Utilisation de charges adapt\u00e9es<\/b><span style=\"font-weight: 400;\"> : Choisissez une charge que vous pouvez contr\u00f4ler en toute s\u00e9curit\u00e9 tout en atteignant la profondeur souhait\u00e9e.<\/span><\/li><\/ol><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">En suivant ces conseils, vous pouvez optimiser le d\u00e9veloppement de vos fessiers et tirer le meilleur parti de vos s\u00e9ances de squat.<\/span><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-13529 size-large\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/full-shot-woman-holding-dumbbell-1024x683.jpg\" alt=\"Comment faire un squat : une personne soul\u00e8ve une halt\u00e8re tout en faisant un squat\" width=\"800\" height=\"534\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/full-shot-woman-holding-dumbbell-1024x683.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/full-shot-woman-holding-dumbbell-300x200.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/full-shot-woman-holding-dumbbell-768x512.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/full-shot-woman-holding-dumbbell-1536x1024.jpg 1536w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/full-shot-woman-holding-dumbbell-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><h2><strong>Conclusion<\/strong><\/h2><p><span style=\"font-weight: 400;\">Le squat est un exercice fondamental pour d\u00e9velopper la force et la masse musculaire. En ma\u00eetrisant les diff\u00e9rentes variantes, vous optimisez vos entra\u00eenements et vos r\u00e9sultats. Suivre une progression ad\u00e9quate et adopter une technique correcte sont essentiels pour \u00e9viter les blessures.<\/span><\/p><p><span style=\"font-weight: 400;\">Les squats sollicitent de nombreux muscles et offrent des b\u00e9n\u00e9fices sp\u00e9cifiques tels que la perte de poids et le d\u00e9veloppement des fessiers. Ils am\u00e9liorent \u00e9galement la mobilit\u00e9, l&rsquo;\u00e9quilibre et la posture. Adaptez votre entra\u00eenement selon vos objectifs pour maximiser les gains.<\/span><\/p><h2><strong>Travaillez vos fessiers chez DRIP<\/strong><\/h2><p><span style=\"font-weight: 400;\">Poussez vos limites et renforcez votre corps avec DRIP ! Participez \u00e0 des s\u00e9ances de 50 minutes intenses et efficaces.<\/span><\/p><p><span style=\"font-weight: 400;\">Chez DRIP, vivez l\u2019action \u00e0 travers 7 ateliers dynamiques en 3 s\u00e9ries, chaque seconde \u00e9tant un nouveau d\u00e9fi. Nos entra\u00eeneurs passionn\u00e9s vous motiveront avec des playlists entra\u00eenantes. Adapt\u00e9 \u00e0 tous les niveaux, DRIP est l&rsquo;endroit parfait pour travailler vos cuisses de mani\u00e8re optimale. 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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;:13524,&quot;theme_id&quot;:13524,&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 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<\/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-7e199ac5 elementor-widget elementor-widget-html\" data-id=\"7e199ac5\" 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\r\n  <script type=\"text\/javascript\">\r\n    jQuery(document).on('ready', function() {\r\nif (jQuery(window).width() < 767) { \r\n        jQuery(\".related-posts .ecs-posts\").slick({\r\n        infinite: true,\r\n        prevArrow:'<button type=\"button\" class=\"slick-prev\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/10\/FLECHE-3-left-MINI.svg\" alt=\"#\" width=\"31\" height=\"31\"><\/button>',\r\n        nextArrow: '<button type=\"button\" class=\"slick-next\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/10\/FLECHE-3-MINI.svg\" width=\"31\" height=\"31\" alt=\"#\"><\/button>',\r\n        slidesToShow: 1.1,\r\n        slidesToScroll: 1,\r\n        arrows:true,\r\n        dots:false,\r\n  infinite:false\r\n      });\r\n\r\n\t} else {\r\n\t    \r\n\t}\r\n            });\r\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-50 elementor-inner-column elementor-element elementor-element-1ff45186\" data-id=\"1ff45186\" 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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-2f0f2a34 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2f0f2a34\" 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-529f231d insta-blog\" data-id=\"529f231d\" 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-53e807cc elementor-widget elementor-widget-heading\" data-id=\"53e807cc\" 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\">suivez-nous <br>sur instagram<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6413eff2 elementor-widget elementor-widget-text-editor\" data-id=\"6413eff2\" 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>Pour suivre toutes nos actualit\u00e9s,<br \/>profiter de nos tutos et participer<br \/>\u00e0 nos nombreux concours.<\/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-1edbabb0 btn-mobile new-btn elementor-align-center elementor-widget elementor-widget-button\" data-id=\"1edbabb0\" 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 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