{"id":13689,"date":"2022-04-07T10:48:03","date_gmt":"2022-04-07T10:48:03","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/?p=13689"},"modified":"2022-03-26T11:56:57","modified_gmt":"2022-03-26T11:56:57","slug":"i-love-walking-north-reaching-the-poles","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/fr\/i-love-walking-north-reaching-the-poles\/","title":{"rendered":"J’adore marcher vers le nord, atteindre les p\u00f4les\u00a0!"},"content":{"rendered":"

J’adore marcher vers le nord, atteindre les p\u00f4les\u00a0!<\/span><\/span><\/p>\n

Lorsque les premiers courageux se promenaient dans les parcs avec des b\u00e2tons \u00e0 la main, les passants haussaient les sourcils d’\u00e9tonnement ou souriaient avec m\u00e9pris en les voyant. <\/span>Aujourd’hui, \u00e9tonnamment peu de personnes pratiquent la marche nordique, car le sport gagne de plus en plus de fans fanatiques.<\/span><\/span><\/p>\n

\n

La marche nordique est n\u00e9e dans les ann\u00e9es 1920 en Finlande comme entra\u00eenement d’\u00e9t\u00e9 pour les skieurs de fond. <\/span>Les exercices pro-sant\u00e9 n’ont acquis le statut de pro-sant\u00e9 pour les masses qu’en 1997, lorsque le fabricant de tiges, en collaboration avec des athl\u00e8tes et des sp\u00e9cialistes de la m\u00e9decine sportive, a cr\u00e9\u00e9 un nouveau syst\u00e8me de ligaments qui fixaient la canne \u00e0 la main. <\/span>Gr\u00e2ce \u00e0 cela, la technologie de ce sport a \u00e9volu\u00e9 vers sa forme actuelle. <\/span>Sa popularit\u00e9 croissante aux \u00c9tats-Unis et en Europe est due au fait qu’il s’agit d’un sport s\u00fbr, amusant et accessible. <\/span>Semblable au ski de fond, il est consid\u00e9r\u00e9 comme l’un des sports les plus efficaces pour br\u00fbler des calories et am\u00e9liorer l’efficacit\u00e9 du corps (l’efficacit\u00e9 du syst\u00e8me circulatoire et du syst\u00e8me respiratoire), et en m\u00eame temps, il est sans danger pour les articulations. .<\/span><\/span><\/p>\n

La marche nordique peut se pratiquer toute l’ann\u00e9e, sous tous les climats, par tous les temps et sur tous les terrains. <\/span>Ceux qui aiment s’entra\u00eener \u00e0 marcher devraient avoir des b\u00e2tons dans leurs mains. <\/span>Marcher avec eux pr\u00e9sente de nombreux avantages qui, avec un entra\u00eenement r\u00e9gulier, garantissent un corps en forme, une bonne forme et une bonne sant\u00e9.<\/span><\/span><\/p>\n

Avantages de la marche nordique par rapport \u00e0 la marche nordique :<\/span><\/span><\/strong><\/p>\n

    \n
  1. Fr\u00e9quence cardiaque 10 \u00e0 15 % plus rapide<\/span><\/span><\/li>\n
  2. 20 \u00e0 46 % de calories br\u00fbl\u00e9es en plus (jusqu’\u00e0 450 kcal\/h, marche 280 kcal\/h)<\/span><\/span><\/li>\n
  3. Il implique 90% des muscles de tout le corps. <\/span>70% des muscles travaillent lors de la marche.<\/span><\/span><\/li>\n
  4. Pendant la marche nordique, les muscles du dos, de l’abdomen, des \u00e9paules et des avant-bras sont en outre sollicit\u00e9s<\/span><\/span><\/li>\n
  5. Plus efficace pour d\u00e9tendre les muscles du cou et des \u00e9paules<\/span><\/span><\/li>\n
  6. Soulagement des articulations des jambes – hanches, genoux et chevilles<\/span><\/span><\/li>\n<\/ol>\n

    Parmi les avantages de la marche nordique mentionn\u00e9s pr\u00e9c\u00e9demment, on retrouve une meilleure coordination, un sens de l’\u00e9quilibre et une apparence plus ample (dos droit, ventre plat).<\/span><\/span><\/p>\n

    Cependant, afin de profiter de tous les avantages de la pratique de ce sport, vous devez apprendre la bonne technique de marche avec des cannes. <\/span>Ce n’est pas sans raison que les sp\u00e9cialistes appellent la randonn\u00e9e avec b\u00e2tons \u00ab\u00a04×4\u00a0\u00bb, car les b\u00e2tons ne sont pas seulement des accessoires, mais des outils \u00e0 utiliser, alors \u00e9loignez-les\u00a0! <\/span>Mais commen\u00e7ons par le d\u00e9but. <\/span>Le mouvement des pieds pendant la marche nordique est le m\u00eame que pendant la marche. <\/span>Il est tr\u00e8s important que vous commenciez chaque pas avec vos talons au sol. <\/span>Ensuite, il devrait y avoir une phase de roulement du pied et de pouss\u00e9e de l’avant-pied. <\/span>Les bras doivent travailler \u00e0 l’oppos\u00e9 des jambes, c’est-\u00e0-dire que lorsque vous d\u00e9placez la jambe droite vers l’avant, le bras gauche est tendu vers l’avant. <\/span>Le bout du b\u00e2ton touche le sol \u00e0 peu pr\u00e8s en m\u00eame temps que le talon de l’autre jambe. <\/span>\u00c0 ce stade, le b\u00e2ton ne doit pas \u00eatre vertical, mais inclin\u00e9 – la poign\u00e9e avance et la pointe, c’est-\u00e0-dire le pied, est r\u00e9tract\u00e9e. <\/span>Cette disposition du b\u00e2ton lui permet d’\u00eatre charg\u00e9 instantan\u00e9ment et repouss\u00e9 lorsque le pied oppos\u00e9 se s\u00e9pare du sol. <\/span>Le travail manuel est tr\u00e8s important dans la bonne technique de marche nordique. <\/span>Lorsque vous tenez le b\u00e2ton vers l’avant, ajustez-le et \u00e9cartez-le, saisissez-le avec une prise confortable et ferme. <\/span>Dans la phase finale du d\u00e9collage, vous devez ouvrir la main comme si vous vouliez l\u00e2cher le manche. <\/span>Cependant, la structure de la sangle mentionn\u00e9e au d\u00e9but permet de garder le manche du b\u00e2ton dans la main. <\/span>Pendant la marche, le bassin et l’\u00e9paule doivent agir en phase inverse – un pas avec la jambe droite fait avancer la hanche droite et un mouvement d’extension simultan\u00e9 du bras gauche doit entra\u00eener le mouvement vers l’avant de l’\u00e9paule gauche. <\/span>Ce travail corporel garantit que les muscles du tronc sont inclus dans l’entra\u00eenement. <\/span>Pendant la marche, le bassin et l’\u00e9paule doivent agir en phase inverse – un pas avec la jambe droite fait avancer la hanche droite et un mouvement d’extension simultan\u00e9 du bras gauche doit entra\u00eener le mouvement vers l’avant de l’\u00e9paule gauche. <\/span>Ce travail corporel garantit que les muscles du tronc sont inclus dans l’entra\u00eenement. <\/span>Pendant la marche, le bassin et l’\u00e9paule doivent agir en phase inverse – un pas avec la jambe droite fait avancer la hanche droite et un mouvement d’extension simultan\u00e9 du bras gauche doit entra\u00eener le mouvement vers l’avant de l’\u00e9paule gauche. <\/span>Ce travail corporel garantit que les muscles du tronc sont inclus dans l’entra\u00eenement.<\/span><\/span><\/p>\n

    Les erreurs les plus courantes dans la technique de Nordic Walking :<\/span><\/span><\/strong>
    \n 1. Mauvais travail des hanches et des \u00e9paules, et donc manque d’\u00e9lan avec les b\u00e2tons. <\/span><\/span>
    \n2. Travaillez avec des b\u00e2tons trop \u00e9loign\u00e9s des c\u00f4t\u00e9s du corps. <\/span><\/span>
    \n3. Pression constante sur les mains. <\/span>Il n’y a pas de phase d’ouverture des mains, emp\u00eachant ainsi le sang d’atteindre les mains. <\/span><\/span>
    \n4. Le manque d’adh\u00e9rence sur le b\u00e2ton lorsqu’il est pouss\u00e9 vers l’arri\u00e8re. <\/span><\/span>
    \n5. Bougez la jambe droite et le bras droit en m\u00eame temps, ainsi que la jambe gauche et le bras gauche simultan\u00e9ment.<\/span><\/span><\/p>\n

    La ma\u00eetrise de la technique de base de la marche nordique ouvre la possibilit\u00e9 de modifier et d’enrichir l’entra\u00eenement avec du jogging, du sprint et des sauts – le tout avec une pouss\u00e9e synchronis\u00e9e avec les b\u00e2tons. <\/span>Les patineurs avanc\u00e9s et en ligne devraient absolument essayer le patin \u00e0 roulettes!<\/span><\/span><\/p>\n

    Comment choisir les b\u00e2tons<\/span><\/span><\/strong>
    \n La r\u00e8gle est simple : si la bonne prise du b\u00e2ton et le reste du b\u00e2ton au sol plient le coude \u00e0 angle droit, alors la longueur du b\u00e2ton est correcte. <\/span>Vous pouvez aussi utiliser la formule : <\/span><\/span>
    \nlongueur des poteaux = hauteur en centim\u00e8tres x 0,68. <\/span><\/span>
    \nLors de l’achat de b\u00e2tons de marche nordique, vous devez vous assurer qu’il s’agit de b\u00e2tons vraiment adapt\u00e9s, qu’ils ont une sangle appropri\u00e9e, tr\u00e8s diff\u00e9rente des b\u00e2tons de ski et de randonn\u00e9e, et des pieds biseaut\u00e9s rempla\u00e7ables. <\/span>Cela vaut la peine d’investir (mais pas n\u00e9cessaire) dans les b\u00e2tons en fibre de carbone les plus l\u00e9gers. <\/span>Apr\u00e8s tout, la marche nordique n’est pas un sport fort et il suffit de repousser les b\u00e2tons et non de les porter.<\/span><\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    J’adore marcher vers le nord, atteindre les p\u00f4les\u00a0! Lorsque les premiers courageux se promenaient dans les parcs avec des b\u00e2tons \u00e0 la main, les passants haussaient les sourcils d’\u00e9tonnement ou souriaient avec m\u00e9pris en les voyant. Aujourd’hui, \u00e9tonnamment peu de personnes pratiquent la marche nordique, car le sport gagne de plus en plus de fans …<\/p>\n","protected":false},"author":1,"featured_media":13443,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3525],"tags":[10992,10991,11002,11003,10998,10993,10997,10990,10985,10996,10989,10986,10988,10984,10983,10995,10994,10999,11001,10987,11000],"class_list":["post-13689","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general-articles-fr","tag-bateau-energy-observer","tag-comprendre-la-bourse","tag-conseils-jardiniers","tag-entreprendreautrement","tag-expertenmarketing","tag-jour-de-la-terre","tag-jour-de-la-terre-2020","tag-le-boreal","tag-le-carre-de-sable","tag-le-petit-royaume-de-ben-et-holly","tag-le-royaume-de-ben-et-holly-en-francais","tag-les-frais-de-transport","tag-lets-play","tag-marches-boursier","tag-marches-financiers","tag-marie-eve-morin","tag-mereteresapgm","tag-performer-en-bourse","tag-pole-nord","tag-pole-transition-ecologique-et-croissance-verte","tag-ultimate-epic-battle-simulator"],"yoast_head":"\nJ'adore marcher vers le nord, atteindre les p\u00f4les\u00a0! - fitness and beauty<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitness-andbeauty.com\/fr\/i-love-walking-north-reaching-the-poles\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"J'adore marcher vers le nord, atteindre les p\u00f4les\u00a0! - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"J’adore marcher vers le nord, atteindre les p\u00f4les\u00a0! 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