{"id":727,"date":"2020-03-22T16:41:08","date_gmt":"2020-03-22T15:41:08","guid":{"rendered":"http:\/\/gymruffier.com\/blog\/?p=727"},"modified":"2020-04-03T14:15:09","modified_gmt":"2020-04-03T12:15:09","slug":"faire-sa-gym-ruffier-a-la-maison","status":"publish","type":"post","link":"http:\/\/gymruffier.com\/blog\/2020\/03\/22\/faire-sa-gym-ruffier-a-la-maison\/","title":{"rendered":"Faire sa gym Ruffier \u00e0 la maison"},"content":{"rendered":"\r\n

Les jours passent et le confinement continue.<\/p>\r\n\r\n\r\n\r\n

Alors, autant faire sa gym tout seul, dans une chambre a\u00e9r\u00e9e, fen\u00eatres ouvertes.<\/p>\r\n\r\n\r\n\r\n

Vous trouverez plus bas la liste des mouvements telle que pratiqu\u00e9e au parc de la Villette.<\/p>\r\n\r\n\r\n\r\n

\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 CERCLES FRANCILIENS DE CULTURE PHYSIQUE FONDAMENTALE<\/p>\r\n\r\n\r\n\r\n

\u00a0\u00a0\u00a0\u00a0 SERIE TYPE PARC \u00a0DE LA VILLETTE<\/p>\r\n\r\n\r\n\r\n

ENCHAINEMENT DES MOUVEMENTS<\/p>\r\n\r\n\r\n\r\n

LES BRAS<\/strong><\/p>\r\n\r\n\r\n\r\n

Mains hautes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

D\u00e9velopp\u00e9 avant \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

D\u00e9velopp\u00e9 haut\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

D\u00e9velopp\u00e9 arri\u00e8re\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Tourniquet\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Pull Over \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 et 10<\/p>\r\n\r\n\r\n\r\n

Anorak\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Les biceps\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20 et 20<\/p>\r\n\r\n\r\n\r\n

Le Quatre Temps\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Les Triceps\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20 et 20<\/p>\r\n\r\n\r\n\r\n

3 Respirations<\/p>\r\n\r\n\r\n\r\n

LE DOS<\/strong><\/p>\r\n\r\n\r\n\r\n

Quatre temps salut\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Grand Salut\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10<\/s><\/p>\r\n\r\n\r\n\r\n

La passe arri\u00e8re\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Le double salut\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

La Girouette\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20 et 20<\/p>\r\n\r\n\r\n\r\n

Le Tire Bouchon\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

L\u2019avion et l\u2019h\u00e9licopt\u00e8re\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20-20 et20<\/p>\r\n\r\n\r\n\r\n

L\u2019Oscill\u00e9\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Le Tourn\u00e9\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Le Fauch\u00e9\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

3 Respirations<\/p>\r\n\r\n\r\n\r\n

LES JAMBES<\/strong><\/p>\r\n\r\n\r\n\r\n

\u00a0Les \u00a0Pointes\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Les Pointes et talons\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Le\u00a0 Ski\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Le Lanc\u00e9 de Jambes devant\u2013cot\u00e9 20 et 20<\/p>\r\n\r\n\r\n\r\n

Les accroupis sur pointes\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Les accroupies pieds au sol 20<\/p>\r\n\r\n\r\n\r\n

Etirements des adducteurs 10<\/p>\r\n\r\n\r\n\r\n

Etirement du quadriceps<\/p>\r\n\r\n\r\n\r\n

3 Respirations<\/p>\r\n\r\n\r\n\r\n

MOUVEMENTS AU SOL<\/strong><\/p>\r\n\r\n\r\n\r\n

Abducteurs Adducteurs<\/strong><\/p>\r\n\r\n\r\n\r\n

Lever de jambes \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Genou poitrine\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/p>\r\n\r\n\r\n\r\n

Genou Epaules\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20<\/p>\r\n\r\n\r\n\r\n

Les demi Cercles\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 et 10<\/p>\r\n\r\n\r\n\r\n

Les Ciseaux\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 et 10<\/p>\r\n\r\n\r\n\r\n

ETIREMENTS<\/p>\r\n\r\n\r\n\r\n

LES ABDOMINAUX<\/strong><\/p>\r\n\r\n\r\n\r\n

Genou Menton\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 15<\/p>\r\n\r\n\r\n\r\n

Equerre\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 15<\/p>\r\n\r\n\r\n\r\n

La\u00a0 Bicyclette\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 30 et 30<\/p>\r\n\r\n\r\n\r\n

Les Ciseaux Verticaux\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 15<\/p>\r\n\r\n\r\n\r\n

Les Ciseaux Horizontaux\u00a0\u00a0\u00a0 15<\/p>\r\n\r\n\r\n\r\n

Les Cercles\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10 et 10<\/p>\r\n\r\n\r\n\r\n

Le\u00a0 Rameur\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5 \u00e0 8<\/p>\r\n\r\n\r\n\r\n

R\u00e9cup\u00e9ration entre chaque\u00a0 mouvement<\/p>\r\n\r\n\r\n\r\n

LES FESSIERS<\/strong><\/p>\r\n\r\n\r\n\r\n

Au sol rapprocher les talons des Fessiers<\/p>\r\n\r\n\r\n\r\n

Lever fessiers\u00a0 bien gain\u00e9s 10<\/p>\r\n\r\n\r\n\r\n

Talons sous le bassin<\/p>\r\n\r\n\r\n\r\n

Position statique en haut\u00a0\u00a0\u00a0 10<\/p>\r\n\r\n\r\n\r\n

R\u00e9p\u00e9ter le mouvement une \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 fois<\/p>\r\n\r\n\r\n\r\n

Rapprocher\u00a0 genou contre genou\u00a0<\/p>\r\n\r\n\r\n\r\n

et talon contre talon et r\u00e9p\u00e9ter 2 fois comme le 1er<\/sup> mouvement<\/p>\r\n\r\n\r\n\r\n

Mouvement retour veineux<\/p>\r\n\r\n\r\n\r\n

\u00a0La Chandelle<\/p>\r\n\r\n\r\n\r\n

POSITION QUADRUPEDIQUE<\/strong><\/p>\r\n\r\n\r\n\r\n

3\u00a0 ou 4 fois\u00a0 la position du chat.<\/p>\r\n\r\n\r\n\r\n

Puis mettre les fessiers sur talons et s\u2018\u00e9tirer. Puis se redresser<\/p>\r\n\r\n\r\n\r\n

LES MOUVEMENTS G\u00c9N\u00c9RAUX<\/strong><\/p>\r\n\r\n\r\n\r\n

La Pioche\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10<\/p>\r\n\r\n\r\n\r\n

La Hache\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5 et 5<\/s><\/p>\r\n\r\n\r\n\r\n

Le drapeau ou d\u00e9ploy\u00e9\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5 et 5<\/p>\r\n\r\n\r\n\r\n

Le Treuil \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5 et 5<\/p>\r\n\r\n\r\n\r\n

En changeant de jambe<\/p>\r\n\r\n\r\n\r\n

La Roue\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5 et 5<\/p>\r\n\r\n\r\n\r\n

LES CERVICALES ET YEUX<\/strong><\/p>\r\n\r\n\r\n\r\n

LES MAINS<\/strong><\/p>\r\n\r\n\r\n\r\n

La Dactylo\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10<\/p>\r\n\r\n\r\n\r\n

L\u2019\u00e9ventail\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10<\/p>\r\n\r\n\r\n\r\n

La Griffe\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 30<\/p>\r\n\r\n\r\n\r\n

Le Tampon \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10<\/p>\r\n\r\n\r\n\r\n

Les \u00a0\u00a0\u00a0\u00a0 ZYGOMATIQUES<\/strong><\/p>\r\n\r\n\r\n\r\n

A \u00a0E \u00a0I \u00a0O \u00a0U \u00a0Y \u00a0et\u00a0\u00a0 ou\u00a0 O X<\/strong><\/p>\r\n\r\n\r\n\r\n

On \u00a0peut terminer par La Grue Mouvement d\u2019\u00e9quilibre<\/p>\r\n\r\n\r\n\r\n

 <\/p>\r\n\r\n\r\n\r\n

 <\/p>\r\n","protected":false},"excerpt":{"rendered":"

Les jours passent et le confinement continue. Alors, autant faire sa gym tout seul, dans une chambre a\u00e9r\u00e9e, fen\u00eatres ouvertes. Vous trouverez plus bas la liste des mouvements telle que pratiqu\u00e9e au parc de la Villette. \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 CERCLES FRANCILIENS DE CULTURE PHYSIQUE FONDAMENTALE \u00a0\u00a0\u00a0\u00a0 SERIE TYPE PARC \u00a0DE LA VILLETTE ENCHAINEMENT DES MOUVEMENTS LES BRAS … Lire la suite Faire sa gym Ruffier \u00e0 la maison<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"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,"footnotes":"","_jetpack_memberships_contains_paid_content":false,"jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1],"tags":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p9S76F-bJ","jetpack-related-posts":[],"jetpack_likes_enabled":true,"_links":{"self":[{"href":"http:\/\/gymruffier.com\/blog\/wp-json\/wp\/v2\/posts\/727"}],"collection":[{"href":"http:\/\/gymruffier.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/gymruffier.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/gymruffier.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/gymruffier.com\/blog\/wp-json\/wp\/v2\/comments?post=727"}],"version-history":[{"count":5,"href":"http:\/\/gymruffier.com\/blog\/wp-json\/wp\/v2\/posts\/727\/revisions"}],"predecessor-version":[{"id":789,"href":"http:\/\/gymruffier.com\/blog\/wp-json\/wp\/v2\/posts\/727\/revisions\/789"}],"wp:attachment":[{"href":"http:\/\/gymruffier.com\/blog\/wp-json\/wp\/v2\/media?parent=727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/gymruffier.com\/blog\/wp-json\/wp\/v2\/categories?post=727"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/gymruffier.com\/blog\/wp-json\/wp\/v2\/tags?post=727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}