{"id":20488,"date":"2021-02-07T14:40:37","date_gmt":"2021-02-07T13:40:37","guid":{"rendered":"https:\/\/www.escalade.pro\/news\/?p=20488"},"modified":"2021-07-28T15:47:07","modified_gmt":"2021-07-28T13:47:07","slug":"entrainement-covid-resi-conti-poutre-semaine-4","status":"publish","type":"post","link":"https:\/\/www.escalade.pro\/news\/entrainement-covid-resi-conti-poutre-semaine-4\/","title":{"rendered":"Entrainement COVID \u00e0 la maison, r\u00e9si et conti sur poutre, semaine 4\/4"},"content":{"rendered":"<p>Nous voil\u00e0 d\u00e9j\u00e0 \u00e0 la quatri\u00e8me semaine d&rsquo;entra\u00eenement \u00e0 domicile. Apr\u00e8s les <a href=\"https:\/\/www.escalade.pro\/news\/entrainement-maison-semaine-1-4\/\">\u00e9tirements et antagonistes<\/a>, le <a href=\"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/\">gainage<\/a>, les <a href=\"https:\/\/www.escalade.pro\/news\/entrainement-covid-pompes-tractions-semaine-3\/\">pompes et tractions<\/a> (renforcement musculaire), <strong>passons d\u00e9sormais \u00e0 la r\u00e9si et conti sur poutre. L&rsquo;entrainement de ces fili\u00e8res est indispensable pour \u00e9viter que vos avant-bras grossissent d\u00e8s la 3\u00e8me d\u00e9gaine \u00e0 la reprise. Cela vous permettra \u00e9galement de tenir le rythme plus longtemps durant vos s\u00e9ances de bloc, et aussi d&rsquo;en avoir encore un peu sous le pied dans les derniers mouvements d&rsquo;un bloc long.<\/p>\n<p>Pour ces entrainements, il vous faudra id\u00e9alement une poutre confortable et peu traumatisante. Si vous ne disposez que d&rsquo;une barre \u00e0 traction, d&rsquo;un rebord de marche d&rsquo;escalier, ou d&rsquo;un montant de porte, on fera avec.<\/strong><\/p>\n<hr \/>\n<h6><u>AVERTISSEMENT<\/u><\/h6>\n<p><span style=\"color: #ff0000;\">Echauffez-vous avant de commencer la s\u00e9ance, avec des mouvements au sol mobilisant une \u00e0 une les articulations (voir par exemple cette <a style=\"color: #ff0000;\" href=\"https:\/\/www.youtube.com\/watch?v=-OBpQXmPp9E\" target=\"_blank\" rel=\"noopener\"><u>vid\u00e9o<\/u><\/a>). Passez ensuite \u00e0 quelques exercices de la <a style=\"color: #ff0000;\" href=\"https:\/\/www.escalade.pro\/news\/entrainement-maison-semaine-1-4\/\"><u>semaine 1<\/u><\/a>, quelques <a style=\"color: #ff0000;\" href=\"https:\/\/www.escalade.pro\/news\/entrainement-covid-pompes-tractions-semaine-3\/\"><u>pompes et tractions<\/u><\/a> en douceur, puis terminez par quelques suspensions vous fatiguant l\u00e9g\u00e8rement les avant-bras. <\/span><\/p>\n<p><span style=\"color: #ff0000;\"><strong>Gardez toujours les \u00e9paules basses et en arri\u00e8re lors des suspensions<\/strong>, ainsi que lors des \u00e9ventuels tractions et blocages. <\/span><\/p>\n<p><span style=\"color: #ff0000;\"><strong>Evitez les pr\u00e9hensions en arqu\u00e9e et les bidoigts.<\/strong> Il faut donc travailler en tendu et en semi-tendu (ou semi-arqu\u00e9), ou en tridoigt. Le pouce peut venir pincer la prise ou ne pas \u00eatre utilis\u00e9. <\/span><\/p>\n<p><span style=\"color: #ff0000;\">Arr\u00eatez imm\u00e9diatement si vous manquez d&rsquo;\u00e9nergie malgr\u00e9 un long \u00e9chauffement, si une douleur articulaire ou musculaire, autre que la fatigue, apparait. Oh que j\u2019aime pas \u00e9crire des choses si vagues et impr\u00e9cises\u2026 vivement qu\u2019on est le droit de grimper (pour vous et moi) et travailler (pour moi) \u00e0 nouveau!<\/span><\/p>\n<div id='gallery-1' class='gallery galleryid-20488 gallery-columns-3 gallery-size-colormag-featured-image'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<a title=\"entrainement escalade poutre\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020886.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"675\" height=\"445\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020886-675x445.jpg\" class=\"attachment-colormag-featured-image size-colormag-featured-image\" alt=\"entrainement escalade poutre\" aria-describedby=\"gallery-1-20516\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-20516'>\n\t\t\t\tMauvaise position pour suspensions, \u00e9paules trop hautes.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<a title=\"entrainement escalade poutre\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020887.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"675\" height=\"445\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020887-675x445.jpg\" class=\"attachment-colormag-featured-image size-colormag-featured-image\" alt=\"entrainement escalade poutre\" aria-describedby=\"gallery-1-20517\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-20517'>\n\t\t\t\tIl est pr\u00e9f\u00e9rable pour \u00e9viter les blessures de baisser les \u00e9paules (sans exc\u00e8s).\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"entrainement escalade poutre\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020889.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"445\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020889-800x445.jpg\" class=\"attachment-colormag-featured-image size-colormag-featured-image\" alt=\"entrainement escalade poutre\" aria-describedby=\"gallery-1-20518\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-20518'>\n\t\t\t\tPr\u00e9hension en arqu\u00e9e \u00e0 \u00e9viter pour l&rsquo;entrainement (la deuxi\u00e8me articulation des doigts est au dessus de la prise).\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"entrainement escalade poutre\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020890.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"445\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020890-800x445.jpg\" class=\"attachment-colormag-featured-image size-colormag-featured-image\" alt=\"entrainement escalade poutre\" aria-describedby=\"gallery-1-20519\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-20519'>\n\t\t\t\tPosition semi-tendu.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<a title=\"entrainement escalade poutre\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020894.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"445\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020894-800x445.jpg\" class=\"attachment-colormag-featured-image size-colormag-featured-image\" alt=\"entrainement escalade poutre\" aria-describedby=\"gallery-1-20520\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-20520'>\n\t\t\t\tSemi-tendu avec le pouce en pince.\n\t\t\t\t<\/figcaption><\/figure><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon landscape'>\n\t\t\t\t<a title=\"entrainement escalade poutre\" href='https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020893.jpg'><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"445\" src=\"https:\/\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020893-800x445.jpg\" class=\"attachment-colormag-featured-image size-colormag-featured-image\" alt=\"entrainement escalade poutre\" aria-describedby=\"gallery-1-20522\" \/><\/a>\n\t\t\t<\/div>\n\t\t\t\t<figcaption class='wp-caption-text gallery-caption' id='gallery-1-20522'>\n\t\t\t\tPr\u00e9hension en tendu (enfin pas compl\u00e8tement, le majeur arque encore un peu).\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n<hr \/>\n<p><strong>L&rsquo;entrainement de la r\u00e9si et de la conti sur poutre va se faire en enchainant de nombreuses suspensions, avec des temps de r\u00e9cup\u00e9ration incomplets. Les suspensions seront d&rsquo;une dur\u00e9e maximum de 15 secondes<\/strong> (R\u00e9fl\u00e9chissez \u00e0 l&rsquo;effort que produisent vos avant-bras en grimpant. Combien de temps tenez vous une prise sans la l\u00e2cher g\u00e9n\u00e9ralement?). <strong><br \/>\nVous pouvez changer de prises d&rsquo;une suspension \u00e0 l&rsquo;autre.<\/strong> <\/p>\n<p><u>Voici quelques exemples:<\/u><\/p>\n<p><strong>&#8211; 8 minutes de suspensions en 15\/5, c&rsquo;est \u00e0 dire 15 secondes de suspension pour 5 secondes de repos.<\/strong> Il faudra donc une prise tr\u00e8s facile \u00e0 tenir (ou voir variantes). <strong>C&rsquo;est une s\u00e9ance \u00ab\u00a0facile\u00a0\u00bb, typ\u00e9e conti<\/strong>, c&rsquo;est \u00e0 dire peu intense (cela peut paraitre paradoxal mais nous entrerons dans les d\u00e9tails une autre fois).<br \/>\n<strong>Vous finissez avec les avant-bras fatigu\u00e9s mais pas explos\u00e9s.<\/strong> <\/p>\n<p><strong>&#8211; 6 minutes de suspension en 10\/5. L&rsquo;intensit\u00e9 augmente, on est dans la r\u00e9si longue.<\/strong><br \/>\n<strong>Vous finissez explos\u00e9 des avant-bras.<\/strong><\/p>\n<p><strong>&#8211; 4 minutes de suspensions en 10\/20. La vous pourrez prendre une prise assez petite car la r\u00e9cup\u00e9ration est 2 fois plus longue que le temps de travail. Mais attention c&rsquo;est un exercice tr\u00e8s intense<\/strong> (et donc fatiguant, ainsi que potentiellement plus traumatisant).<br \/>\n<strong>Vous finissez en ne tenant plus la ou les prises.<\/strong><\/p>\n<p><strong>Chaque exercice pourra \u00eatre r\u00e9p\u00e9t\u00e9 plusieurs fois (3 fois au maximum), apr\u00e8s 15 minutes de repos.<\/strong> Si les exercices sont diff\u00e9rents, commencez par les plus intenses (en gros ceux qui ont le moins de suspensions et le plus de temps de repos, sur les prises les plus difficiles \u00e0 tenir).<\/p>\n<p><strong>Si vous ne disposez que d&rsquo;un barre \u00e0 traction, ou des tr\u00e8s grosses prises<\/strong>, il vous faudra peut \u00eatre proc\u00e9der diff\u00e9remment selon votre niveau physique, \u00eatre inventif. Par exemple en s&rsquo;interdisant de pauser le pied au sol pendant 3 minutes et alterner tractions, blocages, suspensions \u00e0 une ou deux mains. Avec les pieds pos\u00e9s sur une chaise plac\u00e9e devant vous, vous pourrez d\u00e9layer et r\u00e9cup\u00e9rer comme dans une voie.<\/p>\n<hr \/>\n<h6><u>ORGANISATION<\/u><\/h6>\n<p>Si ces entrainements sont nouveaux pour vous, <strong>2 sessions faciles par semaine, espac\u00e9es de 48 heures de r\u00e9cup\u00e9ration, seront un maximum.<\/strong> Vous pourrez ainsi ais\u00e9ment compl\u00e9ter votre semaine avec des s\u00e9ances de <a href=\"https:\/\/www.escalade.pro\/news\/entrainement-covid-maison-semaine-2-4\/\">gainage<\/a> et de <a href=\"https:\/\/www.escalade.pro\/news\/entrainement-covid-pompes-tractions-semaine-3\/\">renforcement musculaire<\/a>.<br \/>\nAvec plus d&rsquo;habitude et d&rsquo;exp\u00e9rience, on peut enchainer 2 jours de suite avec une s\u00e9ance moins intense le deuxi\u00e8me jour (c&rsquo;est \u00e0 dire un nombre plus important de suspensions, et donc des s\u00e9ries plus longues). N\u00e9anmoins c&rsquo;est plus d\u00e9licat \u00e0 g\u00e9rer et dans tous les cas limitez vous \u00e0 3 s\u00e9ances par semaine. Faites une pause de 2 semaines toutes les 3 semaines.<\/p>\n<hr \/>\n<h6><u>VARIANTES<\/u><\/h6>\n<p>Selon le mat\u00e9riel dont vous disposez, \u00e9galement pour varier les exercices propos\u00e9s, vous pouvez par exemple:<br \/>\n&#8211; prendre un temps de r\u00e9cup\u00e9ration plus court entre les s\u00e9ries de suspensions<br \/>\n&#8211; garder les pieds au sol ou sur une chaise (cela permet d&rsquo;utiliser des prises plus petites et\/ou de tenir plus longtemps<br \/>\n&#8211; vous suspendre \u00e0 une main pour certaines r\u00e9p\u00e9titions<br \/>\n&#8211; r\u00e9alisez des tractions ou rester en position de blocage pour certaines r\u00e9p\u00e9titions.<\/p>\n<hr \/>\n<p><strong>Vous voici donc d\u00e9sormais en possession de 4 familles d&rsquo;exercices pour organiser votre entrainement durant cette p\u00e9riode COVID<\/strong> o\u00f9 les salles d&rsquo;escalade sont ferm\u00e9es, le couvre-feu nous emp\u00eache de circuler librement, et beaucoup de sites de grimpe naturels sont mouill\u00e9s.<br \/>\n<strong>En mixant ces s\u00e9ances, vous avez les outils pour un entrainement physique d\u00e9j\u00e0 correcte. J&rsquo;avoue qu&rsquo;il n&rsquo;est pas toujours facile de s&rsquo;y mettre apr\u00e8s une journ\u00e9e de travail, surtout avec l&rsquo;ambiance actuelle. Un \u00e9chauffement en douceur permet g\u00e9n\u00e9ralement de retrouver de l&rsquo;\u00e9nergie, le plaisir de bouger. Et m\u00eame si votre s\u00e9ance est courte, elle aura des b\u00e9n\u00e9fices et la suivante sera plus facile. S&rsquo;entrainer \u00e0 2 personnes pourra vous aider \u00e0 pousser un peu plus loin, avec le sourire et des encouragements.<\/strong> <\/p>\n<p>Et n&rsquo;h\u00e9sitez pas si vous avez des questions (\u00e9vitez juste de les poser via facebook ou messenger svp).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quatri\u00e8me semaine d&rsquo;entrainement anti-COVID \u00e0 domicile. R\u00e9si et conti sur poutre&#8230; ou sur tout support dont vous disposez.<\/p>\n","protected":false},"author":1,"featured_media":20490,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[6,4],"tags":[211,188,31,17,212],"class_list":["post-20488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-entrainement-escalade","category-escalade","tag-conti","tag-covid","tag-entrainement","tag-escalade","tag-resi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entrainement COVID maison, r\u00e9si\/conti sur poutre, semaine 4 - Grimpisme<\/title>\n<meta name=\"description\" content=\"Quatri\u00e8me semaine d&#039;entrainement anti-COVID \u00e0 domicile. 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Puis viendront le renforcement du haut du corps pour la troisi\u00e8me semaine, et la conti\/r\u00e9si pour la quatri\u00e8me.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"materiel entrainement escalade","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020818.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020818.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020818.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020818.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/01\/P1020818.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":21735,"url":"https:\/\/www.escalade.pro\/news\/effets-differentes-intensites-entrainement-force-resi-endurance\/","url_meta":{"origin":20488,"position":1},"title":"Effets de diff\u00e9rentes intensit\u00e9s d&rsquo;entrainement sur la force, la r\u00e9si et l&rsquo;endurance","author":"Fred Vionnet","date":"10 mai 2022","format":false,"excerpt":"Travailler les doigts \u00e0 la bonne intensit\u00e9 est crucial. Dans notre \u00e9tude nous montrons que si vous contr\u00f4lez bien l\u2019entra\u00eenement (2 fois par semaine pendant 4 semaines) avec la bonne intensit\u00e9 vous pouvez esp\u00e9rer un gain en moyenne de 14% en force max, 33% en r\u00e9sistance et 16% en endurance.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"entrainement escalade poutre grimpisme smartboard","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2022\/05\/smartboard.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2022\/05\/smartboard.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2022\/05\/smartboard.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2022\/05\/smartboard.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2022\/05\/smartboard.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":17700,"url":"https:\/\/www.escalade.pro\/news\/force-resi-conti-entrainement\/","url_meta":{"origin":20488,"position":2},"title":"Force, r\u00e9si et conti dans la m\u00eame s\u00e9ance?","author":"Fred Vionnet","date":"4 f\u00e9vrier 2019","format":false,"excerpt":"Ces 3 vid\u00e9os pr\u00e9sentent 3 entrainement diff\u00e9rents: l\u2019un de force sur pan Gullich, l\u2019un de r\u00e9sistance sur pan, puis de continuit\u00e9 pour le dernier. 3 vid\u00e9os ok, mais 3 vid\u00e9os pour une seule et m\u00eame s\u00e9ance! Faut-il s\u2019entra\u00eener en force, r\u00e9si et conti sur la m\u00eame s\u00e9ance?","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"relais vertical entrainement escalade","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2019\/02\/relais-vertical-entrainement-escalade.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2019\/02\/relais-vertical-entrainement-escalade.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2019\/02\/relais-vertical-entrainement-escalade.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2019\/02\/relais-vertical-entrainement-escalade.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":20569,"url":"https:\/\/www.escalade.pro\/news\/planifications-entrainement-domicile\/","url_meta":{"origin":20488,"position":3},"title":"COVID virus&#8230; 2 planifications d\u2019entrainement \u00e0 domicile pour survivre","author":"Fred Vionnet","date":"23 f\u00e9vrier 2021","format":false,"excerpt":"Deux exemples de planifications d'entrainement \u00e0 domicile, de 5 semaines, utilisant des exercices class\u00e9s en 4 familles.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"entrainement escalade \u00e0 domicile","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020862.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020862.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020862.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2021\/02\/P1020862.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":18982,"url":"https:\/\/www.escalade.pro\/news\/entrainement-confinement\/","url_meta":{"origin":20488,"position":4},"title":"Entrainement et confinement","author":"Fred Vionnet","date":"30 mars 2020","format":false,"excerpt":"Il s\u2019agit d\u2019entrainements de base en renforcement musculaire, avec \u00e9galement de la r\u00e9sistance longue. Vous y trouverez des entrainements au sol, avec un \u00e9lastique, puis des entrainements sur une barre \u00e0 tractions, sur une poutre, et m\u00eame sur un pan pour les plus chanceux.","rel":"","context":"Dans &quot;Conseils entrainement escalade&quot;","block_context":{"text":"Conseils entrainement escalade","link":"https:\/\/www.escalade.pro\/news\/category\/entrainement-escalade\/"},"img":{"alt_text":"entrainement escalade confinement","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2020\/03\/WhatsApp-Image-2020-03-30-at-13.18.32.jpeg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2020\/03\/WhatsApp-Image-2020-03-30-at-13.18.32.jpeg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2020\/03\/WhatsApp-Image-2020-03-30-at-13.18.32.jpeg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2020\/03\/WhatsApp-Image-2020-03-30-at-13.18.32.jpeg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2020\/03\/WhatsApp-Image-2020-03-30-at-13.18.32.jpeg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2020\/03\/WhatsApp-Image-2020-03-30-at-13.18.32.jpeg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":23843,"url":"https:\/\/www.escalade.pro\/news\/entrainer-salle-bloc-pour-rocher\/","url_meta":{"origin":20488,"position":5},"title":"Comment s\u2019entrainer en salle de bloc pour le rocher?","author":"Fred Vionnet","date":"20 octobre 2023","format":false,"excerpt":"Des conseils pour utiliser au mieux votre salle de bloc habituelle afin de vous pr\u00e9parer \u00e0 la (vraie) grimpe sur le rocher.","rel":"","context":"Dans &quot;A la une&quot;","block_context":{"text":"A la une","link":"https:\/\/www.escalade.pro\/news\/category\/highlitghs\/"},"img":{"alt_text":"pan entrainement escalade","src":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/10\/pan-topo.jpeg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/10\/pan-topo.jpeg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/10\/pan-topo.jpeg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/10\/pan-topo.jpeg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/10\/pan-topo.jpeg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/www.escalade.pro\/news\/wp-content\/uploads\/2023\/10\/pan-topo.jpeg?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/posts\/20488","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/comments?post=20488"}],"version-history":[{"count":53,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/posts\/20488\/revisions"}],"predecessor-version":[{"id":21055,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/posts\/20488\/revisions\/21055"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/media\/20490"}],"wp:attachment":[{"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/media?parent=20488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/categories?post=20488"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.escalade.pro\/news\/wp-json\/wp\/v2\/tags?post=20488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}