{"id":13203,"date":"2022-05-07T21:48:00","date_gmt":"2022-05-07T21:48:00","guid":{"rendered":"http:\/\/goliaz.com\/?p=13203"},"modified":"2025-03-12T16:45:33","modified_gmt":"2025-03-12T16:45:33","slug":"tutoriel-force","status":"publish","type":"post","link":"https:\/\/goliaz.com\/fr\/tutoriel-force\/","title":{"rendered":"LE MODULE FORCE"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"13203\" class=\"elementor elementor-13203\">\n\t\t\t\t<div class=\"elementor-element elementor-element-24dce56 e-flex e-con-boxed e-con e-parent\" data-id=\"24dce56\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2cef122 e-con-full e-flex e-con e-child\" data-id=\"2cef122\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-631affa elementor-widget elementor-widget-heading\" data-id=\"631affa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Tutoriel<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7588aa2 elementor-widget elementor-widget-heading\" data-id=\"7588aa2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">LE MODULE FORCE<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1934e64 elementor-widget elementor-widget-text-editor\" data-id=\"1934e64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Tu souhaites d\u00e9velopper ta force ou travailler un point particulier ? Alors tu vas adorer le Module Force GOLIAZ !<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-00a332d e-con-full e-flex e-con e-child\" data-id=\"00a332d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2587f87 elementor-widget elementor-widget-image\" data-id=\"2587f87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"700\" height=\"528\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics.jpg\" class=\"attachment-full size-full wp-image-33716\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics.jpg 700w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-300x226.jpg 300w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-16x12.jpg 16w, https:\/\/goliaz.com\/wp-content\/uploads\/2022\/05\/Strength_get_stronger_calisthenics-600x453.jpg 600w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cf76930 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"5cf76930\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72331ff0\" data-id=\"72331ff0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ccea464 elementor-widget elementor-widget-spacer\" data-id=\"ccea464\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12fb737 elementor-widget elementor-widget-heading\" data-id=\"12fb737\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">C'est le moment de choisir - la liste des exercices de force<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb76e9f elementor-widget elementor-widget-text-editor\" data-id=\"bb76e9f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Dans le menu au bas de l\u2019\u00e9cran, choisis l\u2019ic\u00f4ne d\u2019entra\u00eenement (le chrono).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d211e5 elementor-widget elementor-widget-image\" data-id=\"1d211e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"433\" height=\"50\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg\" class=\"attachment-full size-full wp-image-13989\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/04\/Workouts_01-300x35.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9cda132 elementor-widget elementor-widget-text-editor\" data-id=\"9cda132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Dans la partie Poids de Corps, s\u00e9lectionne la carte Force pour avoir acc\u00e8s \u00e0 la liste des Exercices de Force au Poids de Corps. <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-319de5c elementor-widget elementor-widget-image\" data-id=\"319de5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/elementor\/thumbs\/Strength_02_EN_new1-q9vyxiw3ooy19qav110v9hs1phwgv1uw7dblki3kf0.png\" title=\"Strength_02_EN_new1\" alt=\"Strength_02_EN_new1\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-389bcbb elementor-widget elementor-widget-text-editor\" data-id=\"389bcbb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Apr\u00e8s avoir cliqu\u00e9 sur la carte Force, tu verras une longue liste d\u2019Exercices. Il y en a deux types : les Exercices de R\u00e9p\u00e9titions (Pushups, Pullups, etc\u2026) et les Exercices d\u2019Isom\u00e9trie, appel\u00e9s Hold (Elbow Plank, Pushup Hold, etc\u2026).<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0d4e62 elementor-widget elementor-widget-image\" data-id=\"d0d4e62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"433\" height=\"265\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN.jpg\" class=\"attachment-full size-full wp-image-13279\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_03_EN-300x184.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ca1a19 elementor-widget elementor-widget-spacer\" data-id=\"0ca1a19\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d620a74 elementor-widget elementor-widget-heading\" data-id=\"d620a74\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercices avec r\u00e9p\u00e9titions<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c47797 elementor-widget elementor-widget-text-editor\" data-id=\"2c47797\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Let\u2019s assume you want to work on your Pushups. The first time you open one of the exercises, an Assessment will open. You can start it by pushing the START button.\\n\\nAfter the voice says 321GO, you will hear beeps. Each beep is a signal to do one repetition. Pay close attention to your technique while following the indicated tempo. &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:2945,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:0,&quot;11&quot;:4,&quot;12&quot;:0,&quot;14&quot;:{&quot;1&quot;:2,&quot;2&quot;:16711680}}\">Supposons que tu souhaites travailler tes Pushups. La premi\u00e8re fois que tu s\u00e9lectionnes l'un des exercices, une \u00e9valuation s'active. Tu peux la d\u00e9marrer en appuyant sur le bouton COMMENCER.<\/span><\/p><p>Apr\u00e8s le \u00ab321GO\u00bb, tu entendras des bips. Chaque bip est un signal pour faire une r\u00e9p\u00e9tition. Sois tr\u00e8s attentif \u00e0 ta technique, tout en suivant le tempo indiqu\u00e9.<br \/>Le but est d'effectuer autant de r\u00e9p\u00e9titions propres UNBROKEN (d'affil\u00e9e). Une fois que ta technique se d\u00e9t\u00e9riore ou que tu deviens trop lent, appuie sur STOP.<\/p><p>Dans l'\u00e9cran suivant, il te sera demand\u00e9 combien de REPS UNBROKEN tu as pu faire. Choisis ton r\u00e9sultat et enregistre-le.<\/p><p>La prochaine fois que tu s\u00e9lectionneras les Pushups, tu verras que l'application a d\u00e9fini un niveau initial pour toi. Si tu souhaites l'adapter, tu peux le faire avec le curseur sup\u00e9rieur.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f18a41 elementor-widget elementor-widget-image\" data-id=\"2f18a41\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"29\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN.jpg\" class=\"attachment-full size-full wp-image-13285\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_04_EN-300x20.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6028bbf elementor-widget elementor-widget-text-editor\" data-id=\"6028bbf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Au milieu de l\u2019\u00e9cran, tu peux voir \u00e0 pr\u00e9sent une s\u00e9rie de nombres. Cela te donne le nombre de r\u00e9p\u00e9titions \u00e0 faire pour chacun des 7 sets. Pour notre exemple avec le niveau 12, tu devras faire 5 pushups pour le Set 1, tu auras alors une minute de repos (Rest) avant de repartir sur 6 Pushups pour le Set 2 et ainsi de suite. Mais ne t\u2019inqui\u00e8te pas, tu n\u2019as pas besoin de m\u00e9moriser ces nombres, laisse-toi simplement guider par l\u2019application.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ed66aa elementor-widget elementor-widget-image\" data-id=\"4ed66aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"387\" height=\"140\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN.jpg\" class=\"attachment-full size-full wp-image-13291\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN.jpg 387w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_05_EN-300x109.jpg 300w\" sizes=\"(max-width: 387px) 100vw, 387px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-edce86d elementor-widget elementor-widget-text-editor\" data-id=\"edce86d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Si tu n\u2019es pas familiaris\u00e9 avec un exercice ou si tu as un doute sur son ex\u00e9cution CORRECTE, tu peux cliquer sur l\u2019ic\u00f4ne en haut \u00e0 droite de l\u2019\u00e9cran.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-80bde2e elementor-widget elementor-widget-image\" data-id=\"80bde2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/06\/05.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8e6fcb3 elementor-widget elementor-widget-text-editor\" data-id=\"8e6fcb3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;So you are ready to nail this! Click on START on the bottom of the screen. You will see an overview of the whole workout again. This screen should look familiar as you know it from our Exercises module.&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:897,&quot;3&quot;:{&quot;1&quot;:0},&quot;10&quot;:0,&quot;11&quot;:4,&quot;12&quot;:0}\">Maintenant que tu es pr\u00eat, c\u2019est parti ! Clique sur COMMENCER au bas de l\u2019\u00e9cran pour avoir un aper\u00e7u complet de l\u2019entra\u00eenement. C\u2019est un affichage similaire \u00e0 celui du Module Exercices.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-acf40b9 elementor-widget elementor-widget-text-editor\" data-id=\"acf40b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>En haut de l\u2019\u00e9cran, tu peux voir une image de l\u2019Exercice \u00e0 effectuer. Pendant l\u2019entra\u00eenement, tu auras une animation \u00e0 la place, si tu as activ\u00e9 l\u2019option \u201cAnimation pendant les Exercices\u201d dans les param\u00e8tres de ton profil.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fbb17b4 elementor-widget elementor-widget-image\" data-id=\"fbb17b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"198\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06.jpg\" class=\"attachment-full size-full wp-image-13297\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_06-300x137.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a4b2e95 elementor-section-height-min-height elementor-section-content-middle elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"a4b2e95\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-432a87f\" data-id=\"432a87f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-0243f95 elementor-widget elementor-widget-text-editor\" data-id=\"0243f95\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Juste en dessous tu trouveras le chrono pour le temps total de l\u2019entra\u00eenement ainsi qu\u2019un chrono pour le set en cours ou le temps de repos (Rest). Et plus bas tu as le nombre de r\u00e9p\u00e9titions de l\u2019Exercice \u00e0 r\u00e9aliser.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b722a0b elementor-widget elementor-widget-image\" data-id=\"b722a0b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"224\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07.jpg\" class=\"attachment-full size-full wp-image-13303\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_07-300x154.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c05cdf elementor-widget elementor-widget-text-editor\" data-id=\"4c05cdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Et enfin, tout en bas, tu peux voir ce qui vient ensuite, ainsi que les blocks qui t\u2019indiquent o\u00f9 tu en es dans l\u2019entra\u00eenement.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-533690f elementor-widget elementor-widget-image\" data-id=\"533690f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"113\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN.jpg\" class=\"attachment-full size-full wp-image-13309\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN.jpg 435w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_08_EN-300x78.jpg 300w\" sizes=\"(max-width: 435px) 100vw, 435px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-413f96b elementor-widget elementor-widget-text-editor\" data-id=\"413f96b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Mais avant de commencer, on va juste jeter un \u0153il \u00e0 l\u2019entra\u00eenement Isom\u00e9trique.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0398c0d elementor-widget elementor-widget-heading\" data-id=\"0398c0d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercices de Holds<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1df45a elementor-widget elementor-widget-text-editor\" data-id=\"d1df45a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>L'entra\u00eenement en Force pour le travail Isom\u00e9trique est \u00e0 peu pr\u00e8s le m\u00eame que pour les Exercices dynamiques. La seule diff\u00e9rence, c'est, bien s\u00fbr, qu'il n'y a pas de r\u00e9p\u00e9titions par Set, mais un objectif de temps en secondes pendant lequel il faut maintenir la position de l'Exercice. Voyons \u00e7a avec un exemple et prenons l'Exercice Pushup Plank.<br \/><br \/>La premi\u00e8re fois que tu s\u00e9lectionnes cet exercice, tu auras la aussi une \u00e9valuation.<br \/>Une fois d\u00e9mar\u00e9e et apr\u00e8s le \u00ab321GO\u00bb tu commenceras ton Pushup Plank. Tu devras alors tenir la position aussi longtemps que possible, tout en ayant une technique parfaite. D\u00e8s que cela n'est plus le cas, appuie sur STOP et enregistre ton r\u00e9sultat.<\/p><p>La prochaine fois que tu s\u00e9lectionneras l'exercice Pushup Plank, l'application te proposera un niveau.<\/p><p>Chaque niveau se compose de 7 sets, durant lesquels tu devras maintenant tenir la position de Pushup Plank apr\u00e8s le \u00ab321GO\u00bb. Une fois que tu entends \u00abRest\u00bb, tu peux faire une pause. Apr\u00e8s 60 secondes le Set suivant commence par \u00ab321GO\u00bb.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f347ac4 elementor-widget elementor-widget-heading\" data-id=\"f347ac4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Renseigner ton entra\u00eenement en force<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56d8b5e elementor-widget elementor-widget-text-editor\" data-id=\"56d8b5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Une fois que tu as termin\u00e9 les 7 Sets, tu devras renseigner le nombre de Sets que tu as pu faire UNBROKEN. Remarque : UNBROKEN ne signifie pas seulement que tu arrives \u00e0 faire une r\u00e9p\u00e9tition \u00e0 chaque Bip, mais aussi que l\u2019EX\u00c9CUTION de l\u2019Exercice est PARFAITE. Clique sur la question et ensuite fais d\u00e9filer les chiffres pour s\u00e9lectionner le nombre de Sets UNBROKEN que tu as r\u00e9alis\u00e9s. Une fois valid\u00e9, tu peux v\u00e9rifier ta r\u00e9ponse et la modifier si besoin. Tu peux \u00e0 pr\u00e9sent cliquer sur SUIVANT, au bas de l\u2019\u00e9cran. Tu te retrouves en terrain conquis \u00e0 pr\u00e9sent ; tu connais cet \u00e9cran pour enregistrer ton entra\u00eenement GOLIAZ, et tu sais ce qu\u2019il te reste \u00e0 faire.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b0cdcb elementor-widget elementor-widget-image\" data-id=\"7b0cdcb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"433\" height=\"173\" src=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN.jpg\" class=\"attachment-full size-full wp-image-13315\" alt=\"\" srcset=\"https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN.jpg 433w, https:\/\/goliaz.com\/wp-content\/uploads\/2019\/07\/Strength_09_EN-300x120.jpg 300w\" sizes=\"(max-width: 433px) 100vw, 433px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6e3e12 elementor-widget elementor-widget-spacer\" data-id=\"c6e3e12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-aaff947 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"aaff947\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-eaad2bf\" data-id=\"eaad2bf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-dcdd5b4 elementor-widget elementor-widget-heading\" data-id=\"dcdd5b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">CONSEIL<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d9606a\" data-id=\"5d9606a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-32f429c elementor-widget elementor-widget-text-editor\" data-id=\"32f429c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Sache que tu n\u2019auras un PB (Record Personnel) que si tu fais chacun des 7 Sets UNBROKEN. Ton PB correspond au Niveau que tu es capable de compl\u00e9ter. Pour le prochain entra\u00eenement tu es pr\u00eat \u00e0 passer au Niveau sup\u00e9rieur.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-e680671 elementor-widget elementor-widget-spacer\" data-id=\"e680671\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-eef2f73 elementor-widget elementor-widget-text-editor\" data-id=\"eef2f73\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Tu viens de d\u00e9couvrir un puissant outil qui t\u2019aidera \u00e0 travailler sur des exercices sp\u00e9cifiques. Fais-en bon usage !<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Tu souhaites d\u00e9velopper ta force ou travailler un point particulier ? Alors tu vas adorer le Module Force GOLIAZ !<\/p>","protected":false},"author":7,"featured_media":33716,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[131],"tags":[192,193,194,195],"class_list":["post-13203","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tutorials","tag-coach-de","tag-personal-trainer-de","tag-ranks-de","tag-setup-de"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts\/13203"}],"collection":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/comments?post=13203"}],"version-history":[{"count":30,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts\/13203\/revisions"}],"predecessor-version":[{"id":39670,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/posts\/13203\/revisions\/39670"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/media\/33716"}],"wp:attachment":[{"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/media?parent=13203"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/categories?post=13203"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/goliaz.com\/fr\/wp-json\/wp\/v2\/tags?post=13203"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}