{"id":16768,"date":"2022-06-17T17:51:19","date_gmt":"2022-06-17T17:51:19","guid":{"rendered":"https:\/\/duoveo.com\/non-classifiee\/tabata-workout-for-beginners-4-min-fat-burning-exercises\/"},"modified":"2025-02-19T21:30:25","modified_gmt":"2025-02-19T21:30:25","slug":"entrainement-tabata-pour-debutants-exercices-pour-bruler","status":"publish","type":"post","link":"https:\/\/duoveo.com\/fr\/bien-etre-physique\/activite-physique\/entrainement-tabata-pour-debutants-exercices-pour-bruler\/","title":{"rendered":"Entra\u00eenement TABATA pour d\u00e9butants : exercices pour br\u00fbler les graisses de 4 minutes"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"16768\" class=\"elementor elementor-16768 elementor-6310\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-bbbebf8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"bbbebf8\" 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-883cf9d\" data-id=\"883cf9d\" 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-dc4e8f5 elementor-widget elementor-widget-text-editor\" data-id=\"dc4e8f5\" 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>Si vous \u00eates une personne occup\u00e9e et \u00e0 la recherche d&rsquo;une activit\u00e9 physique qui vous mettra en forme et vous fera <strong>perdre du poids<\/strong>, notre <strong>Entrainement Tabata debutants de 4 minutes <\/strong>\u00a0sans mat\u00e9riel est fait pour vous ! Si vous n&rsquo;avez jamais entendu parler de la <a href=\"https:\/\/duoveo.com\/fr\/bien-etre-physique\/activite-physique\/entrainement-tabata-mettez-votre-corps-en-forme-en-4-minutes\/\" target=\"_blank\" rel=\"noopener\">m\u00e9thode Tabata,<\/a> vous ne croirez sans doute pas que seulement 4 minutes de <a href=\"https:\/\/duoveo.com\/fr\/bien-etre-physique\/activite-physique\/entrainement-par-intervalles-a-haute-intensite\/\" target=\"_blank\" rel=\"noopener\">HIIT<\/a> peuvent vous apporter des <strong>r\u00e9sultats corporels fantastiques.<\/strong> Et pourtant ! Cette m\u00e9thode a \u00e9t\u00e9 con\u00e7ue pour entra\u00eener l\u2019\u00e9quipe nationale japonaise de patinage de vitesse aux Jeux olympiques. Dans cet article, nous verrons les \u00e9tapes pour bien d\u00e9marrer, Tabata.<\/p>\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-f2de8d2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f2de8d2\" 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-2a1b480\" data-id=\"2a1b480\" 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-fd2b83d elementor-widget elementor-widget-heading\" data-id=\"fd2b83d\" 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<h2 class=\"elementor-heading-title elementor-size-default\">M\u00e9thode Entrainement Tabata  d\u00e9butant : simple et efficace<\/h2>\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-dcf8283 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dcf8283\" 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-97ffb96\" data-id=\"97ffb96\" 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-01fbded elementor-widget elementor-widget-text-editor\" data-id=\"01fbded\" 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>La <strong>m\u00e9thode Tabata<\/strong> \u00e9puisera vos muscles et fournira un regain d\u2019\u00e9nergie rapide pendant une heure ou plus. En effet, la<a href=\"https:\/\/www.nsca.com\" target=\"_blank\" rel=\"noopener\"> National Strength and Conditioning Association\u00a0<\/a>(en Anglais) \u00a0a recommand\u00e9 l\u2019entra\u00eenement Tabata aux athl\u00e8tes pour les aider \u00e0 atteindre leur potentiel de performance maximal. De plus, cet entra\u00eenement peut \u00eatre b\u00e9n\u00e9fique aux personnes de tous niveaux de condition physique.<\/p><p>La m\u00e9thode Tabata :<\/p><ul><li>20 secondes d&rsquo;effort intense<br \/>10 secondes de r\u00e9cup\u00e9ration<br \/>Tout cela doit \u00eatre r\u00e9p\u00e9t\u00e9 8 fois<\/li><\/ul>\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-3c6b9b4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3c6b9b4\" 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-aab9a92\" data-id=\"aab9a92\" 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-80605d8 elementor-widget elementor-widget-heading\" data-id=\"80605d8\" 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<h2 class=\"elementor-heading-title elementor-size-default\">Quels sont les avantages de l'entra\u00eenement Tabata d\u00e9butants de 4 minutes ?<\/h2>\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-37674b9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"37674b9\" 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-b0d7e80\" data-id=\"b0d7e80\" 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-9ff1a01 elementor-widget elementor-widget-text-editor\" data-id=\"9ff1a01\" 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>Tabata est un excellent moyen de r\u00e9aliser un <strong>entra\u00eenement intense et efficace<\/strong> en seulement 4 minutes. De plus, c\u2019est aussi un excellent moyen de se mettre en forme facilement car cela peut \u00eatre fait n\u2019importe o\u00f9 et ne n\u00e9cessite aucun \u00e9quipement.<\/p><p>Cette formation pr\u00e9sente les b\u00e9n\u00e9fices et avantages suivants pour un d\u00e9butant Tabata :<\/p><ul><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">Augmentation de la perte de graisse<\/span><\/p><\/li><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">Conserver le tissu musculaire maigre <\/span><\/p><\/li><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">R\u00e9duit l&rsquo;accumulation d&rsquo;exc\u00e8s de glucides et de graisse dans les muscles <\/span><\/p><\/li><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">Am\u00e9lioration de la sant\u00e9 cardiovasculaire<\/span><\/p><\/li><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">Am\u00e9lioration de la concentration mentale<\/span><\/p><\/li><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">Augmente la combustion des graisses <\/span><\/p><\/li><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">Augmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes <\/span><\/p><\/li><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">Br\u00fble plus de calories que les autres exercices d&rsquo;a\u00e9robic <\/span><\/p><\/li><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">Entra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle <\/span><\/p><\/li><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">Aucun \u00e9quipement n&rsquo;est n\u00e9cessaire <\/span><\/p><\/li><li><p id=\"tw-target-text\" class=\"tw-data-text tw-text-large tw-ta\" dir=\"ltr\" data-placeholder=\"Translation\" data-ved=\"2ahUKEwjhj8OD0dCLAxVJIjQIHWz7NtwQ3ewLegQIBxAV\" aria-label=\"Translated text: Augmentation de la perte de graisse\nConserver le tissu musculaire maigre\nR\u00e9duit l'accumulation d'exc\u00e8s de glucides et de graisse dans les muscles\nAm\u00e9lioration de la sant\u00e9 cardiovasculaire\nAm\u00e9lioration de la concentration mentale\nAugmente la combustion des graisses\nAugmente la capacit\u00e9 de travail pendant de longues p\u00e9riodes\nBr\u00fble plus de calories que les autres exercices d'a\u00e9robic\nEntra\u00eenement plus court qu\u2019une s\u00e9ance de cardio traditionnelle\nAucun \u00e9quipement n'est n\u00e9cessaire\nEntra\u00eenez-vous n'importe o\u00f9\"><span class=\"Y2IQFc\" lang=\"fr\">Entra\u00eenez-vous n&rsquo;importe o\u00f9!<\/span><\/p><\/li><\/ul>\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-aafdf45 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aafdf45\" 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-6dad04e\" data-id=\"6dad04e\" 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-a006646 elementor-widget elementor-widget-heading\" data-id=\"a006646\" 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<h2 class=\"elementor-heading-title elementor-size-default\">Conseils pour les d\u00e9butants Tabata<\/h2>\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-c9d685d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c9d685d\" 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-1d556e7\" data-id=\"1d556e7\" 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-e6fa9e2 elementor-widget elementor-widget-image\" data-id=\"e6fa9e2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"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<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"527\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/cover-pic-tabata.jpg\" class=\"attachment-large size-large wp-image-14409\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/cover-pic-tabata.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/cover-pic-tabata-300x198.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/cover-pic-tabata-768x506.jpg 768w\" 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\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d918f8e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d918f8e\" 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-a26f4bc\" data-id=\"a26f4bc\" 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-8f304bd elementor-widget elementor-widget-text-editor\" data-id=\"8f304bd\" 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>Commencer une nouvelle activit\u00e9 physique est b\u00e9n\u00e9fique pour la sant\u00e9. Si vous souhaitez d\u00e9buter Tabata, vous trouverez ici nos conseils :<\/p>\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-9956ed5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9956ed5\" 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-9075794\" data-id=\"9075794\" 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-5ccc155 elementor-widget elementor-widget-heading\" data-id=\"5ccc155\" 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\">1) Faites attention \u00e0 l\u2019intensit\u00e9<\/h3>\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-228a713 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"228a713\" 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-9570d7d\" data-id=\"9570d7d\" 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-74ee147 elementor-widget elementor-widget-text-editor\" data-id=\"74ee147\" 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>I<\/p><p>Son intensit\u00e9 caract\u00e9rise Tabata. Alors, ne soyez pas surpris\u00a0; les 20 secondes de puissance \u00e0 r\u00e9p\u00e9ter 8 fois pendant 4 minutes seront particuli\u00e8rement intenses. Et si vous ne parvenez pas \u00e0 terminer les 8 s\u00e9ries compl\u00e8tes ou 4 minutes d\u00e8s votre premi\u00e8re tentative, c&rsquo;est normal ! Par cons\u00e9quent, si vous \u00eates d\u00e9butant en Tabata, <strong>commencez progressivement<\/strong> en termes d\u2019intensit\u00e9 et de difficult\u00e9 de l\u2019exercice. Votre routine Tabata doit \u00eatre adapt\u00e9e \u00e0 votre niveau. Plus loin dans cet article, nous proposerons un entra\u00eenement Tabata pour les d\u00e9butants.\u00a0<\/p><p>A noter que cet exercice vous fait atteindre, en moyenne, 90% de votre fr\u00e9quence cardiaque maximale. C&rsquo;est pourquoi, cet entra\u00eenement est d\u00e9conseill\u00e9 sans examen m\u00e9dical pr\u00e9alable aux personnes ayant des ant\u00e9c\u00e9dents familiaux de maladie cardiaque, d&rsquo;hypercholest\u00e9rol\u00e9mie ou d&rsquo;hypertension art\u00e9rielle.<\/p>\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-87b7eee elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"87b7eee\" 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-f499060\" data-id=\"f499060\" 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-8632c10 elementor-widget elementor-widget-heading\" data-id=\"8632c10\" 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\">2) Ne sautez pas l'\u00e9chauffement<\/h3>\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-d3cc8f4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d3cc8f4\" 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-4c67243\" data-id=\"4c67243\" 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-6936760 elementor-widget elementor-widget-text-editor\" data-id=\"6936760\" 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>Avant de commencer un entra\u00eenement Tabata, il est crucial de <strong>bien s\u2019\u00e9chauffer<\/strong>. Et c\u2019est encore plus essentiel si vous \u00eates un d\u00e9butant Tabata. En effet, les exercices de Tabata sont rapides et intenses. Assurez-vous donc de pratiquer ces exercices avec pr\u00e9paration pour \u00e9viter les risques de blessures et de l\u00e9sions musculaires. Pr\u00e9f\u00e9rez des exercices dynamiques pour votre \u00e9chauffement, comme des fentes, des coups de pied d&rsquo;\u00e2ne et des squats pendant 5 minutes ou plus. Si vous recherchez un \u00e9chauffement Tabata adapt\u00e9 \u00e0 tous les niveaux\u00a0:<\/p><p><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/duoveo.com\/physical-activity\/tabata-warm-up-exercises\/\" target=\"_blank\" rel=\"noopener\">Best TABATA warm-up exercises for all level<\/a><\/p>\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-b472d5f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b472d5f\" 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-6acceb6\" data-id=\"6acceb6\" 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-01d3efc elementor-widget elementor-widget-heading\" data-id=\"01d3efc\" 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\">3) Reposez-vous et r\u00e9cup\u00e9rez suffisamment<\/h3>\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-f0dc9af elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f0dc9af\" 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-748a790\" data-id=\"748a790\" 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-54f9804 elementor-widget elementor-widget-text-editor\" data-id=\"54f9804\" 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>Si vous effectuez correctement l\u2019entra\u00eenement, vous aurez besoin de p\u00e9riodes de repos tout au long de la s\u00e9ance pour reprendre votre souffle. Alors, ne raccourcissez pas la p\u00e9riode de repos d\u2019une s\u00e9ance Tabata. Aussi, si lors de vos premi\u00e8res s\u00e9ances vous avez besoin de plus de secondes pour reprendre votre souffle, augmentez votre p\u00e9riode de repos.<\/p>\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-b45b2fd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b45b2fd\" 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-1862f9e\" data-id=\"1862f9e\" 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-b6c2726 elementor-widget elementor-widget-heading\" data-id=\"b6c2726\" 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\">4) Ne rassemblez pas plusieurs entra\u00eenements Tabata<\/h3>\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-93058b7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"93058b7\" 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-a04f8b0\" data-id=\"a04f8b0\" 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-a56cef7 elementor-widget elementor-widget-text-editor\" data-id=\"a56cef7\" 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>Lorsque la m\u00e9thode Tabata a \u00e9t\u00e9 initialement d\u00e9velopp\u00e9e, les patineurs de vitesse japonais avaient du mal \u00e0 terminer l&rsquo;entra\u00eenement de 4 minutes. Donc, si vous pensez pouvoir faire plus de 4 minutes en tant que d\u00e9butant Tabata, soit vous ne vous poussez pas assez fort, soit vous faites mal les exercices.<\/p>\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-333d285 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"333d285\" 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-ae90c87\" data-id=\"ae90c87\" 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-abf97a2 elementor-widget elementor-widget-heading\" data-id=\"abf97a2\" 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\">5) N'effectuez pas un entra\u00eenement Tabata trop fr\u00e9quemment<\/h3>\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-fcb0abf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fcb0abf\" 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-132df48\" data-id=\"132df48\" 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-38d9ee4 elementor-widget elementor-widget-text-editor\" data-id=\"38d9ee4\" 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>Puisque vous venez tout juste de commencer et que Tabata est un <strong>entra\u00eenement tr\u00e8s intense<\/strong>, cela mettra beaucoup de pression sur votre corps. Toutefois, si vous ne pratiquez aucune autre activit\u00e9 sportive exigeante, vous pouvez commencer par 2 \u00e0 3 s\u00e9ances par semaine et augmenter progressivement.<\/p>\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-708952e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"708952e\" 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-71c4cd1\" data-id=\"71c4cd1\" 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-2cf4ec9 elementor-widget elementor-widget-heading\" data-id=\"2cf4ec9\" 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<h2 class=\"elementor-heading-title elementor-size-default\">Entra\u00eenement Tabata de 4 minutes pour d\u00e9butant<\/h2>\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-1848243 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1848243\" 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-01b8ecd\" data-id=\"01b8ecd\" 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-12c04d4 elementor-widget elementor-widget-text-editor\" data-id=\"12c04d4\" 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>Chaque s\u00e9rie comprend 20 secondes d&rsquo;exercice suivies de 10 secondes de repos. L&rsquo;objectif \u00e0 long terme est de r\u00e9aliser 8 s\u00e9ries pour un total de 4 minutes.<\/p><ul><li><p>20 secondes de sauts avec \u00e9cart &#8211; 10 secondes de repos<\/p><\/li><li><p>20 secondes d&rsquo;alpinistes &#8211; 10 secondes de repos<\/p><\/li><li><p>20 secondes de pompes &#8211; 10 secondes de repos<\/p><\/li><li><p>20 secondes de burpees &#8211; 10 secondes de repos<\/p><\/li><li><p>R\u00e9p\u00e9tez pour la deuxi\u00e8me s\u00e9rie\u00a0:<\/p><\/li><li><p>20 secondes de sauts avec \u00e9cart &#8211; 10 secondes de repos<\/p><\/li><li><p>20 secondes alpinistes &#8211; 10 secondes de repos<\/p><\/li><li><p>20 secondes de pompes &#8211; 10 secondes de repos<\/p><\/li><li><p>20 secondes de burpees &#8211; 10 secondes de repos<\/p><\/li><\/ul>\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-6df8de6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"6df8de6\" 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-e5f1dd4\" data-id=\"e5f1dd4\" 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-3606bb8 elementor-widget elementor-widget-heading\" data-id=\"3606bb8\" 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<h2 class=\"elementor-heading-title elementor-size-default\">Ex\u00e9cution des exercices<\/h2>\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-17f8b13 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"17f8b13\" 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-36c6e78\" data-id=\"36c6e78\" 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-846c901 elementor-widget elementor-widget-text-editor\" data-id=\"846c901\" 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>Il est essentiel de bien pratiquer ces exercices Tabata pour d\u00e9butants pour obtenir des r\u00e9sultats rapidement et \u00e9viter les blessures. Ci-dessous le d\u00e9tail de l&rsquo;ex\u00e9cution des exercices :<\/p>\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-8c17f0e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8c17f0e\" 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-6190ebe\" data-id=\"6190ebe\" 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-13cf6b3 elementor-widget elementor-widget-heading\" data-id=\"13cf6b3\" 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\">Entra\u00eenement Tabata D\u00e9butants - Exercice n\u00b01 : Jumping jacks<\/h3>\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-a8f42bb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a8f42bb\" 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-e243945\" data-id=\"e243945\" 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-12c3c06 elementor-widget elementor-widget-image\" data-id=\"12c3c06\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"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<img decoding=\"async\" width=\"800\" height=\"523\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/Jumping-jacks.jpg\" class=\"attachment-large size-large wp-image-14406\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/Jumping-jacks.jpg 1024w, https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/Jumping-jacks-300x196.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/Jumping-jacks-768x502.jpg 768w\" 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\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-14b7e1f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"14b7e1f\" 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-faacbd1\" data-id=\"faacbd1\" 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-543c271 elementor-widget elementor-widget-text-editor\" data-id=\"543c271\" 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<ul><li>Tenez-vous debout, les pieds joints et les mains \u00e0 vos c\u00f4t\u00e9s.<\/li><li>Pliez l\u00e9g\u00e8rement les genoux et sautez en l\u2019air.<\/li><li>Pendant que vous sautez verticalement, \u00e9cartez vos pieds d\u2019environ la largeur des \u00e9paules, en levant les bras sur les c\u00f4t\u00e9s au-dessus de votre t\u00eate.<\/li><li>\u00c9tendez vos bras au-dessus de votre t\u00eate.<\/li><li>Revenez \u00e0 la position de d\u00e9part et r\u00e9p\u00e9tez.<\/li><\/ul>\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-306d0f8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"306d0f8\" 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-60a2f48\" data-id=\"60a2f48\" 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-dc95c66 elementor-widget elementor-widget-heading\" data-id=\"dc95c66\" 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\">Exercice n\u00b02 : pompes<\/h3>\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-9c531b4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9c531b4\" 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-31e1f4e\" data-id=\"31e1f4e\" 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-b1227d0 elementor-widget elementor-widget-text-editor\" data-id=\"b1227d0\" 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<ul><li>Commencez l\u2019exercice au sol en position de planche.<\/li><li>Mains \u00e9cart\u00e9es \u00e0 la largeur des \u00e9paules, coudes compl\u00e8tement \u00e9tendus et corps (de la t\u00eate aux pieds) aussi droit que possible, sans s&rsquo;enfoncer.<\/li><li>Pliez lentement vos coudes vers le sol pour que vos bras forment un angle de 90 degr\u00e9s, en veillant \u00e0 garder votre cou, votre dos et vos jambes align\u00e9s.<\/li><li>Une fois au sol, poussez vos bras jusqu&rsquo;\u00e0 ce qu&rsquo;ils soient presque droits.<\/li><\/ul>\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-4a90cbf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4a90cbf\" 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-d255225\" data-id=\"d255225\" 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-82b731e elementor-widget elementor-widget-heading\" data-id=\"82b731e\" 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\">Exercice n\u00b03 : Les alpinistes<\/h3>\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-d9813bf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d9813bf\" 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-b3485e6\" data-id=\"b3485e6\" 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-4fd08ad elementor-widget elementor-widget-image\" data-id=\"4fd08ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"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<img decoding=\"async\" width=\"800\" height=\"471\" src=\"https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/Mountain-climbers.jpg\" class=\"attachment-large size-large wp-image-14407\" alt=\"\" srcset=\"https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/Mountain-climbers.jpg 1006w, https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/Mountain-climbers-300x177.jpg 300w, https:\/\/duoveo.com\/wp-content\/uploads\/2022\/06\/Mountain-climbers-768x452.jpg 768w\" 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\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4c033a8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4c033a8\" 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-b76c10f\" data-id=\"b76c10f\" 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-6df4ff3 elementor-widget elementor-widget-text-editor\" data-id=\"6df4ff3\" 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<ul><li>Commencez en position de planche avec vos mains directement sous vos \u00e9paules, vos bras et vos jambes. Vos mains sont \u00e9cart\u00e9es \u00e0 la largeur des \u00e9paules.<\/li><li>Ramenez votre genou droit vers votre poitrine tout en contractant vos abdominaux.<\/li><li>Ramenez le genou droit \u00e0 la position de d\u00e9part tout en faisant avancer le gauche.<\/li><li>Continuez le mouvement en alternant les jambes.<\/li><\/ul>\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-8a3bf98 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8a3bf98\" 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-cff46a5\" data-id=\"cff46a5\" 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-6650585 elementor-widget elementor-widget-heading\" data-id=\"6650585\" 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\">Exercice n\u00b04 : Burpees<\/h3>\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-e10f3a6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e10f3a6\" 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-2dd5555\" data-id=\"2dd5555\" 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-04c1662 elementor-widget elementor-widget-text-editor\" data-id=\"04c1662\" 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>Les burpees peuvent sembler complexes au d\u00e9but si vous \u00eates un d\u00e9butant en Tabata, mais ne vous laissez pas impressionner !<\/p><ul><li>Commencez en position debout, les pieds l\u00e9g\u00e8rement \u00e9cart\u00e9s, pliez les jambes et posez vos mains au sol pour vous mettre en position accroupie et planche (attention \u00e0 ne pas vous creuser le dos).<\/li><li>Faites des pompes, puis revenez \u00e0 la position accroupie en amenant vos pieds de chaque c\u00f4t\u00e9 de vos mains.<\/li><li>Sautez ensuite rapidement en \u00e9tirant vos bras au-dessus de votre t\u00eate.<\/li><li>Revenez \u00e0 la position de d\u00e9part.<\/li><\/ul>\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<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Si vous \u00eates une personne occup\u00e9e et \u00e0 la recherche d&rsquo;une activit\u00e9 physique qui vous mettra en forme et vous fera perdre du poids, notre Entrainement Tabata debutants de 4 minutes \u00a0sans mat\u00e9riel est fait pour vous ! Si vous n&rsquo;avez jamais entendu parler de la m\u00e9thode Tabata, vous ne croirez sans doute pas que [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":14408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[53,55],"tags":[131],"class_list":["post-16768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-activite-physique","category-bien-etre-physique","tag-102-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.7 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Entra\u00eenement TABATA pour d\u00e9butants<\/title>\n<meta name=\"description\" content=\"Tout ce que vous devez savoir sur l&#039;entra\u00eenement Tabata d\u00e9butant complet du corps de 4 minutes !. 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