{"id":1166,"date":"2025-08-29T09:00:00","date_gmt":"2025-08-29T07:00:00","guid":{"rendered":"https:\/\/www.surfers-residence.com\/?p=212"},"modified":"2025-08-29T09:00:00","modified_gmt":"2025-08-29T07:00:00","slug":"entrenamiento-kitesurf-windsurf","status":"publish","type":"post","link":"https:\/\/www.surfers-residence.com\/fr\/entrenamiento-kitesurf-windsurf\/","title":{"rendered":"Entra\u00eenement physique pour le kitesurf et le windsurf : qu'est-ce qu'il faut faire en dehors de l'eau pour s'am\u00e9liorer dans l'eau ?"},"content":{"rendered":"<p>Le kitesurf et le windsurf sont des sports tr\u00e8s exigeants sur le plan physique. Quiconque pense qu'il suffit de&#8220;passer \u00e0 l'eau&amp;#8221 ; pour s'am\u00e9liorer est dans l'erreur : la r\u00e9cup\u00e9ration de l'\u00e9nergie physique hors de l'eau peut marquer la diff\u00e9rence entre une s\u00e9ance de deux heures et une de cinq heures, entre progresser rapidement ou rester \u00e0 la tra\u00eene \u00e0 un m\u00eame niveau.<\/p>\n<h2>Les domaines physiques que vous devez travailler<\/h2>\n<h3>Noyau et stabilit\u00e9<\/h3>\n<p>Le tronc (abdominaux, obliques, lombaires) est fondamental pour maintenir une posture correcte sur la table. La planche, la bogue morte, le chien d'oiseau et la torsion russe sont des exercices essentiels. 20 minutes d'entra\u00eenement quotidien produisent des r\u00e9sultats visibles en quelques semaines.<\/p>\n<h3>Fuerza de espalda y hombros<\/h3>\n<p>Le contr\u00f4le de la barre (en kite) ou du bras (en windsurf) n\u00e9cessite de la force au niveau des bras, du dos et des chevilles. Les exercices les plus fonctionnels sont les tractions, les tractions sur le visage et les tractions sur la t\u00eate.<\/p>\n<h3>Piernas y propiocepci\u00f3n<\/h3>\n<p>La table en mouvement n\u00e9cessite une excellente stabilit\u00e9 articulaire. La sentinelle unilat\u00e9rale, la planche d'\u00e9quilibre et l'entra\u00eenement propioceptif g\u00e9n\u00e9ral sont bien plus utiles que la table de pique-nique traditionnelle.<\/p>\n<h3>Flexibilit\u00e9 et mobilit\u00e9<\/h3>\n<p>Les s\u00e9ances prolong\u00e9es dans l'eau avec un courant fort peuvent provoquer des l\u00e9sions de l'espalier, du cadavre et de l'hanche. Le yoga ou simplement 15 minutes d'exercices quotidiens pr\u00e9viennent les l\u00e9sions et am\u00e9liorent la qualit\u00e9 du mouvement.<\/p>\n<h2>Le programme minimum \u00e0 la Surfers Residence<\/h2>\n<p>Beaucoup de nos h\u00f4tes commencent la matin\u00e9e par une s\u00e9ance de 30 minutes de yoga ou d'entra\u00eenement fonctionnel sur la terrasse avant d'aller \u00e0 la plage. Il s'agit d'une tradition non officielle de la maison qui a contamin\u00e9 pratiquement tous ceux qui l'ont test\u00e9e.<\/p>","protected":false},"excerpt":{"rendered":"<p>Comment s'entra\u00eener hors de l'eau pour am\u00e9liorer son kitesurf et son windsurf : core, hombros, piernas et flexibilidad. Le programme des riders de la Surfers Residence.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8,11],"tags":[],"class_list":["post-1166","post","type-post","status-publish","format-standard","hentry","category-kitesurf","category-surf-lifestyle"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Entrenamiento f\u00edsico para kitesurf y windsurf: qu\u00e9 hacer fuera del agua para mejorar en el agua - Surfers Residence<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.surfers-residence.com\/fr\/entrenamiento-kitesurf-windsurf\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Entrenamiento f\u00edsico para kitesurf y windsurf: qu\u00e9 hacer fuera del agua para mejorar en el agua - Surfers Residence\" \/>\n<meta property=\"og:description\" content=\"C\u00f3mo entrenar fuera del agua para mejorar en kitesurf y windsurf: core, hombros, piernas y flexibilidad. 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