Cela fait déjà quelques années que j’alterne mes entrainements entre salle de sport et sport à domicile. Le confinement ne va donc pas plus me déranger que cela et comme j’ai déjà pu tester pas mal de programmes / applications / disciplines et je vais essayer de tout résumer dans ce post. N’hésitez pas à commenter s’il manque une application ou un programme que vous aimez et qui n’apparait pas dans cette liste.
Concernant les entraînements vous trouverez de multiples exemples sur le net en tapant par exemple « home workout » sur youtube / votre moteur de recherche préféré. Il est un peu plus difficile de trouver des programmes complets même si certaines ressources semblent pas mal : https://www.fitforlife.fr/sport/3-programmes-au-poids-de-corps/
Comment se faire une salle de sport à la maison
Voici déjà une liste des articles que nous avions réalisé sur JSMC concernant la création d’une salle de sport à domicile :
- https://jamaissansmacravate.fr/une-salle-de-sport-a-la-maison-pour-150e/
- https://jamaissansmacravate.fr/une-salle-de-sport-a-la-maison-pour-500e/
Cela donne déjà une liste de matos accessible à toutes les bourses pour s’entraîner à la maison. Si vous n’avez aucun matériel les pompes / dips / squats / seront les exercices de base avec pour chacun de multiples variantes pour ajouter de la complexité. Il y a aussi la solution du gilet de leste qui permet de rajouter du poids à tous vos exercices. Pour le dos c’est un peu plus compliqué mais en cherchant sur le net certaines personnes de manquent pas d’imagination 😊
Est-ce utile de s’entraîner à la maison ?
Oui clairement ! Même si vous êtes plutôt salle de sport cela vous permettra de varier votre pratique sportive et d’inclure pourquoi pas dans votre entraînement des étirements, du gainage, du yoga, du HIIT, du street workout etc …
Vous pourrez aussi maintenir votre masse musculaire et surtout vous aérer l’esprit dans cette période compliquée ! Si vous ne savez pas ce qu’est l’after burn effect https://jamaissansmacravate.fr/afterburn-effect-ou-comment-devenir-fit/ celui-ci vous permettra de consommer des calories alors que vous tournez comme un lion en cage.
J’avais également beaucoup aimé les barres de traction de type https://jamaissansmacravate.fr/test-et-avis-de-la-pull-up-mate/ , même si je crois que la marque n’existe plus vous devriez trouver quelques équivalents sur le net.
Je ne m’entraîne jamais à la maison comment faire ?
Il existe de nombreuses méthodes d’entraînement à la maison et chacune a ses avantages et inconvénients. Nous avons déjà réalisé des tests de différentes applications / méthodes, voici donc un tableau récapitulatif des différentes méthodes et leurs caractéristiques. Comme je ne peux pas tout connaître vous pourrez modifier en ligne ce tableau, j’essaierai de le maintenir à jour aussi souvent que possible (s’il vous plait gardez ce tableau clair sinon tant pis j’arrêterai de le mettre à disposition) :
https://docs.google.com/spreadsheets/d/1jEF6vY_zC2w-JDsttJmliVAENG72GFf_7CdoZ_UFItc/edit?usp=sharing
| Nom | Application | Site web | Prise de masse | Cardio | Gainage | Gratuit | Payant | Programme | Chaine Youtube | Matériel nécessaire | Commentaire |
| Litobox | Oui | https://www.litobox.com/ | 2/5 | 4/5 | 4/5 | Oui | Oui | Oui mais payant | Non | Peu | Super site ! |
| Thenx | Oui | https://thenx.com/ | 4/5 | 3/5 | 5/5 | Oui | Oui | Oui payant et gratuit | https://www.youtube.com/user/TheMiamiTrainer | Barre de traction + dips | Trés orienté street workout |
| Freeletics | Oui | https://www.freeletics.com/ | 3/5 | 5/5 | 3/5 | Oui | Oui | Oui mais payant | https://www.youtube.com/user/Freeletics | Pas de matériel | Si vous aimez les burpees |
| Runtastic | Oui | https://www.runtastic.com/fr/ | 3/5 | 3/5 | 3/5 | ||||||
| tabata | Oui | https://www.youtube.com/results?search_query=tabata | 2/5 | 5/5 | 3/5 | Oui | n/a | non | Au choix de chacun | C’est plus une méthode, google est ton ami | |
| hiit | Oui | https://www.youtube.com/results?search_query=hiit | 3/5 | 4/5 | 3/5 | Oui | n/a | non | non | C’est plus une méthode, google est ton ami | |
| wodnews | https://wodnews.com/ | 4/5 | 4/5 | 4/5 | Oui | non | non | non | cela dépend | site spécialisé sur le crossfit | |
| street workout | Oui / Non | 4/5 | 3/5 | 5/5 | Oui | Oui | C’est plus une discipline, google est ton ami | ||||
| Lafay | Oui | ||||||||||
| J’peux pas j’ai fitness | Oui | ||||||||||
Bon vous voilà prêt à vous entraîner à la maison alors #noexcuse !
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