Sheathing, pumps, yoga. Five apps to keep the shape by staying at home

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I work my sheathing (14 min)

Improving sheathing is what ?
It is working on the erecting muscles, flexors and stabilizers of the spine (back). This allows you to strengthen the abdominal strap and back for better posture, a more toned belly and a stronger back.

In addition, I advise you to carry out a stretching session per week.

Jérémy Filliere

You need the Decathlon Coach application to launch this program !
The session

Critical (1 minute)

Opening in the sun (1 minute)

Hip opening (1 minute)

Critical (1 minute)

Slow climber (30 sec)

Dynamic lateral sheathing (30 sec)

Hollow Body (30 sec)

Forearm sheathing (30 sec)

Crunch on the ground (30 sec)

Dog head at the top (1 minute)

Twist (2 x 30sec)

Breathing (1 minute)

Coach advice

“I advise you to adapt working times according to your level. The abdominal strap must always be activated to protect the back. Breathing is also essential: Inspire and exhale while sucking the navel at the spine.””

Sheathing, pumps, yoga. Five apps to keep the shape by staying at home

No question of giving up sport because of confinement ! Between the sofa and the TV, five applications help us to maintain physical activity.

Posted on April 03, 2020 at 05:24 am, modified on June 25, 2021 at 1:24 p.m

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The list of the morning

Since containment, only solo jogs of one hour maximum are allowed, and again within a radius of less than 1 kilometer around his home. So, unless you turn in your neighborhood like a hamster in a cage, how to maintain one hour of physical activity per day for the youngest and half an hour for adults, as recommended by the World Health Organization ?

La Matinale du Monde helps you to find yourself there among the supply of sports applications that exploded with the pandemic. Small selection completely subjective ..

Activiti for the whole family

You are rather muscle strengthening ? Cardio work ? Sheathing ? Developed by the Niçoise start-up My Coach Sport, the Activiti application offers free time for confinement, thanks to the patronage of the Ministry of Sports, simple physical exercises-no need for equipment. Adapted to all ages and all levels, they are presented by sport professionals (physiotherapist or physical trainer) in the form of around fifty short videos and around forty PDF PDGOGICS files.

Sporty confirmed as a beginner, you can in turn choose to do pumps or squats, stretching sessions, balance or flexibility exercises and get started with your children in the exercise of the morpion or synchronization two balloons.

Activiti also offers specific sessions for pregnant women and for those over 65. In addition to the whole family, the application, developed in collaboration with the Nice CHU, is validated by health establishments and has received the sponsorship of the Ministry of Sports.

Activiti. Free application, available on Apple Store and Google Play. More information on https: // www.activiti.FR/APP/

Goove to talk according to his level

From the home page, we are taken by the hand with a small questionnaire to assess our form. Eleven answers later, the verdict, relentless for the author of these lines, falls: “You have the profile of a person who practices little physical activity, we encourage you to have regular physical activity for your health. »»

The start-up goove has designed a special confinement space on its web application, also validated by the Ministry of Sports, on which it provides free adapted physical activity sessions (muscle strengthening, stretching, flexibility, etc.), achievable at Self at any time of the day. Practical, easy to use, the interface offers three types of modules: muscle strengthening, flexibility, as well as activities for seniors and beginners. In each of these themes, a dozen physical sessions from about 20 to 35 minutes, with the detailed description of the exercises to be performed accompanied by their illustration in video.

Goove.app. The web-appliation, which has received the patronage from the Ministry of Sports, is available without download on www.goove.app

Fizzup to get into serious things

Occasional athletes, pass your turn. Fizzup is the heavyweight of online sports coaching in France, with its more than five million subscribers that would almost make you feel guilty for not being. The time of containment, the application offers, in partnership with the sports equipment supplier Puma, free access to its premium service to train at home.

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Form, well-being, bodybuilding … The French start-up offers on its application, thanks to a catalog of more than 300 exercises, sports programs and complete fitness for all audiences, customizable according to your personal data (size, weight, etc.) and who meet a specific objective – resume sport, slim or build muscle.

On the screen, a coach lined with a voice assistant helps us throughout the sessions. The application also offers fun and sports programs adapted to young children from 10 to 15 years old.

Nothing to say, with Fizzup, which was distinguished by the Ministry of Research, we are with professionals of online sports coaching.

Fizzup. Application available on Apple Store and Google Play, from € 4.99 for the Premium version. More information on https: // www.fizzup.com/fr/. To activate gratuitousness during the containment of a Fizzup Premium subscription, code P1M-8E34A3YN, valid until May 16, 2020 included on the FIZZUP website.

My coach bike to make cyclists wait

Accustomed to swallowing the kilometers on a bike, you eat out your brake. Do not panic, the French Cycling Federation (FFC) provides you, on its My Coach Vélo application, physical preparation exercises at home, with and without devices.

Develop the strength of your lower limbs by performing slits or squats, upper body thanks to reverse pumps, and improve your balance on the bike by sheathing exercises. The FFC offers its “Know-how, in the form of video tutorials and expert advice”.

Well, the choice of exercises is quite summary but the FFC also offers a full program of activities – gathered around the hashtag #roulezouzou – to keep the cyclist frustrated in shape. Every day, new activities of about an hour depending on the levels (formatting, intermediary or expert) which offer sessions on home-trainer or apartment bike and physical preparation sessions. Educational sheets summarize the advice of FFC technicians to do your exercises safely.

Mycoachvelo. Free application available on Apple Store and Google Play. More information on https: // www.mycoachvelo.com/

5 minutes of yoga to get down to it

Another atmosphere with this application which does not promise to (re) sculpt your body but offers you a small dose of daily yoga. As its name suggests, the principle is simple: five minutes and five yoga positions – accessible to beginners – to be accomplished every day to help you “To be more flexible, increase your energy level and create a general feeling of well-being”.

Cobra, dolphin board or chair … The application, purified to the extreme, soberly describes the positions to adopt, supporting illustration. A timer also indicates the execution time required for each of these postures.

Fast and easy to use, 5 minutes of yoga will seduce people in a hurry or those who want to go to the point. Small problem, only the first two yoga sessions are free. To access the rest of the catalog (364 sessions in total), you must opt ​​for the premium version (10.99 euros). But therefore, to you all the features, in particular that of carrying out your exercises with the music of your choice.

5 minutes of yoga. Application available on Apple Store and Google Play. Premium version at € 10.99. Take advantage of Go Sport discounts !

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