{"id":1053,"date":"2026-09-26T19:12:36","date_gmt":"2026-09-26T17:12:36","guid":{"rendered":"https:\/\/coachperformance.fr\/index.php\/2026\/09\/26\/s-entrainer-sans-materiel-programme-maison\/"},"modified":"2026-09-27T14:01:24","modified_gmt":"2026-09-27T12:01:24","slug":"s-entrainer-sans-materiel-programme-maison","status":"publish","type":"post","link":"https:\/\/coachperformance.fr\/index.php\/2026\/09\/26\/s-entrainer-sans-materiel-programme-maison\/","title":{"rendered":"S&rsquo;entra\u00eener sans mat\u00e9riel : programme \u00e0 la maison"},"content":{"rendered":"<style>.h-hero{background-color:#14161a !important;background-image:none !important;}<\/style>\n<p><script>(function(){function applyBlackHero(){document.querySelectorAll('.h-hero, 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target=\"_blank\" rel=\"noopener\" style=\"flex:1;text-align:center;padding:14px 8px;color:#fff !important;text-decoration:none;font-weight:700;background:linear-gradient(135deg,#E0BC72,#BB993C 55%,#8F701F);font-family:'Open Sans',sans-serif;font-size:15px;\">\ud83d\udcac Bilan gratuit<\/a><br \/>\n  <a href=\"tel:+33634207946\" style=\"flex:1;text-align:center;padding:14px 8px;color:#E0BC72 !important;text-decoration:none;font-weight:700;background:#2B2E35;border:1px solid #BB993C;box-sizing:border-box;font-family:'Open Sans',sans-serif;font-size:15px;\"><svg width=\"16\" height=\"16\" viewBox=\"0 0 24 24\" fill=\"currentColor\" style=\"vertical-align:-2px;margin-right:6px;\" aria-hidden=\"true\"><path d=\"M6.6 10.8c1.4 2.8 3.8 5.1 6.6 6.6l2.2-2.2c.3-.3.7-.4 1-.2 1.1.4 2.3.6 3.6.6.6 0 1 .4 1 1V20c0 .6-.4 1-1 1C10.6 21 3 13.4 3 4c0-.6.4-1 1-1h3.5c.6 0 1 .4 1 1 0 1.3.2 2.5.6 3.6.1.3 0 .7-.2 1L6.6 10.8z\"\/><\/svg>Appeler<\/a>\n<\/div>\n<style>\n@media (max-width:768px){#cp-sticky-bar{display:flex !important;}}\n<\/style>\n<style>\n.cp-wrap{font-family:'Open Sans',sans-serif;color:#333;max-width:760px;margin:0 auto;}\n.cp-wrap h2{font-family:'Cinzel',serif;color:#14161a;font-size:26px;margin-top:36px;}\n.cp-wrap p{line-height:1.7;font-size:17px;}\n.cp-wrap ul,.cp-wrap ol{line-height:1.8;font-size:17px;}\n.cp-cta{background:#14161a;color:#fff;border-radius:12px;padding:30px;text-align:center;margin-top:40px;}\n.cp-cta a{display:inline-block;background:#BB993C;color:#fff !important;text-decoration:none;font-weight:600;padding:14px 30px;border-radius:56px;margin-top:10px;}\n.cp-related{margin-top:30px;font-size:15px;color:#777;}\n.cp-related a{color:#BB993C;}\n<\/style>\n<div class=\"cp-wrap\">\n<p><strong>Oui, on peut s&rsquo;entra\u00eener efficacement sans mat\u00e9riel, avec le poids du corps, \u00e0 condition de suivre un programme progressif.<\/strong> Voici comment construire vos s\u00e9ances \u00e0 la maison, sans salle de sport.<\/p>\n<h2>Ce qu&rsquo;on peut travailler sans mat\u00e9riel<\/h2>\n<ul>\n<li><strong>Le bas du corps :<\/strong> squats, fentes, mont\u00e9es sur chaise, ponts fessiers.<\/li>\n<li><strong>Le haut du corps :<\/strong> pompes (sur les genoux si besoin), dips sur chaise, tirages avec une serviette.<\/li>\n<li><strong>Le gainage :<\/strong> planche, gainage lat\u00e9ral, mountain climbers.<\/li>\n<li><strong>Le cardio :<\/strong> jumping jacks, mont\u00e9es de genoux, marche rapide.<\/li>\n<\/ul>\n<h2>Un exemple de s\u00e9ance de 30 minutes<\/h2>\n<p>Apr\u00e8s 5 minutes d&rsquo;\u00e9chauffement, faites 3 tours de : 12 squats, 8 pompes, 10 fentes par jambe, 30 secondes de planche. Repos de 60 secondes entre les tours. Terminez par 5 minutes d&rsquo;\u00e9tirements l\u00e9gers.<\/p>\n<h2>Comment progresser sans charge<\/h2>\n<ul>\n<li><strong>Plus de r\u00e9p\u00e9titions<\/strong> ou plus de tours d&rsquo;une semaine \u00e0 l&rsquo;autre.<\/li>\n<li><strong>Un tempo plus lent :<\/strong> 3 secondes pour descendre, par exemple.<\/li>\n<li><strong>Des variantes plus difficiles :<\/strong> squat sur une jambe, pompes pieds sur\u00e9lev\u00e9s.<\/li>\n<li><strong>Moins de repos<\/strong> entre les s\u00e9ries.<\/li>\n<\/ul>\n<h2>Combien de s\u00e9ances par semaine ?<\/h2>\n<p>Trois s\u00e9ances de 30 \u00e0 40 minutes suffisent pour d\u00e9buter. Laissez un jour de repos entre deux s\u00e9ances de renforcement.<\/p>\n<h2>Les limites<\/h2>\n<p>Sans charge, il devient plus difficile de progresser en force au bout de quelques mois. Quelques halt\u00e8res ou des bandes \u00e9lastiques permettent alors de continuer. Un suivi aide \u00e0 savoir quand et comment passer \u00e0 l&rsquo;\u00e9tape suivante.<\/p>\n<h2>Un programme adapt\u00e9 \u00e0 votre situation<\/h2>\n<p>Le suivi \u00e0 distance permet d&rsquo;avoir un plan pour votre niveau, votre logement et votre emploi du temps. Voir la page <a href=\"https:\/\/coachperformance.fr\/index.php\/coaching-en-ligne\/\">suivi \u00e0 distance<\/a> et l&rsquo;article <a href=\"https:\/\/coachperformance.fr\/index.php\/2026\/09\/26\/coach-sportif-en-ligne-avantages-prix\/\">coach sportif en ligne : avantages, prix et bien choisir<\/a>.<\/p>\n<div class=\"cp-cta\">\n<p>Besoin d&rsquo;un programme \u00e0 faire chez vous ? Le bilan est gratuit, sans engagement.<\/p>\n<p><a href=\"https:\/\/wa.me\/33634207946?text=Bonjour%20Baudouin%2C%20je%20souhaite%20mon%20bilan%20gratuit.\" target=\"_blank\" rel=\"noopener\">Bilan gratuit sur WhatsApp<\/a><\/p>\n<p style=\"margin:14px 0 0;font-size:15px;\"><a href=\"tel:+33634207946\" style=\"background:none;padding:0;margin:0;color:#E0BC72 !important;font-weight:600;\"><svg width=\"16\" height=\"16\" viewBox=\"0 0 24 24\" fill=\"currentColor\" style=\"vertical-align:-2px;margin-right:6px;\" aria-hidden=\"true\"><path d=\"M6.6 10.8c1.4 2.8 3.8 5.1 6.6 6.6l2.2-2.2c.3-.3.7-.4 1-.2 1.1.4 2.3.6 3.6.6.6 0 1 .4 1 1V20c0 .6-.4 1-1 1C10.6 21 3 13.4 3 4c0-.6.4-1 1-1h3.5c.6 0 1 .4 1 1 0 1.3.2 2.5.6 3.6.1.3 0 .7-.2 1L6.6 10.8z\"\/><\/svg>06 34 20 79 46<\/a><\/p>\n<\/div>\n<p class=\"cp-related\">\u00c0 lire aussi : <a href=\"https:\/\/coachperformance.fr\/index.php\/musculation-femme-par-ou-commencer\/\">Musculation pour femme : par o\u00f9 commencer<\/a> \u00b7 <a href=\"https:\/\/coachperformance.fr\/index.php\/combien-de-repetitions-faire-guide\/\">Combien de r\u00e9p\u00e9titions faire<\/a><\/p>\n<\/div>\n<style>body.admin-bar #cp-topnav{top:32px !important;}@media (max-width:782px){body.admin-bar #cp-topnav{top:46px !important;}}<\/style>\n<style class=\"cp-topnav-nowrap-fix\">#cp-topnav-links{flex-wrap:nowrap !important;}#cp-topnav-links a{white-space:nowrap !important;}@media (min-width:1000px) and (max-width:1180px){#cp-topnav-links a{font-size:12px !important;}#cp-topnav-links{gap:14px !important;}}@media (max-width:1180px){#cp-topnav-links{display:none !important;}}<\/style>\n<p style=\"text-align:center;margin-top:32px;margin-bottom:8px;\"><a href=\"https:\/\/coachperformance.fr\/index.php\/resultats\/\" style=\"display:inline-block;background:#14161a;color:#fff !important;text-decoration:none;font-weight:700;padding:15px 34px;border-radius:56px;font-family:'Cinzel',serif;font-size:16px;letter-spacing:.5px;box-shadow:0 8px 24px 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