{"id":8435,"date":"2021-12-28T16:01:44","date_gmt":"2021-12-28T15:01:44","guid":{"rendered":"https:\/\/www.lecercle-boxing.com\/?p=8435"},"modified":"2025-01-27T16:36:09","modified_gmt":"2025-01-27T15:36:09","slug":"punching-bag-training","status":"publish","type":"post","link":"https:\/\/www.lecercle-boxing.com\/en\/punching-bag-training\/","title":{"rendered":"Punching bag training: everything you need to know!"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"8435\" class=\"elementor elementor-8435\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9cdbf5d first-img elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9cdbf5d\" data-element_type=\"section\" data-e-type=\"section\">\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-33 elementor-top-column elementor-element elementor-element-f2b5edf elementor-hidden-mobile\" data-id=\"f2b5edf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-4803404\" data-id=\"4803404\" 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-50b3b9d elementor-widget elementor-widget-image\" data-id=\"50b3b9d\" 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=\"602\" height=\"903\" src=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2021\/12\/sac-de-frappe.png\" class=\"attachment-large size-large wp-image-8438\" alt=\"entrainement au sac de frappe\" srcset=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2021\/12\/sac-de-frappe.png 602w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2021\/12\/sac-de-frappe-200x300.png 200w\" sizes=\"(max-width: 602px) 100vw, 602px\" \/>\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<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-db97d18 elementor-hidden-mobile\" data-id=\"db97d18\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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-25ffbe8 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"25ffbe8\" data-element_type=\"section\" data-e-type=\"section\">\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-33 elementor-top-column elementor-element elementor-element-25642e3 elementor-hidden-mobile\" data-id=\"25642e3\" 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-5ef3c6b sticky-somm elementor-widget elementor-widget-table-of-contents\" data-id=\"5ef3c6b\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;sticky&quot;:&quot;top&quot;,&quot;sticky_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;],&quot;sticky_offset&quot;:100,&quot;sticky_effects_offset&quot;:100,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;sticky_anchor_link_offset&quot;:0}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__5ef3c6b\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/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-f2f7451 elementor-widget elementor-widget-html\" data-id=\"f2f7451\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<script>\n    \n    jQuery(document).ready(function(){\njQuery(window).scroll(function () {   \n   \n if(jQuery(window).scrollTop() > 500) {\n    jQuery('.sticky-somm').css('position','fixed');\n    jQuery('.sticky-somm').css('top','65px'); \n    jQuery('.sticky-somm').css('max-width','270px'); \n\n }\n\n else if (jQuery(window).scrollTop() <= 280) {\n    jQuery('.sticky-somm').css('position','static');\n    jQuery('.sticky-somm').css('top','');\n    jQuery('.sticky-somm').css('max-width','100%'); \n    \n }  \n    if (jQuery('.sticky-somm').offset().top + jQuery(\".sticky-somm\").height() > jQuery(\".related-posts\").offset().top) {\n        jQuery('.sticky-somm').css('top',-(jQuery(\".sticky-somm\").offset().top + jQuery(\".sticky-somm\").height() - jQuery(\".related-posts\").offset().top));\n    }\n});\n});\n<\/script>\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-33 elementor-top-column elementor-element elementor-element-2e92df0\" data-id=\"2e92df0\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\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-87653eb elementor-widget elementor-widget-breadcrumbs\" data-id=\"87653eb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/www.lecercle-boxing.com\/\">Accueil<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d56388f elementor-widget elementor-widget-heading\" data-id=\"d56388f\" 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\">Entrainement sac de frappe : tout ce qu&rsquo;il faut savoir !<\/h1>\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-c287472 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c287472\" data-element_type=\"section\" data-e-type=\"section\">\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-100 elementor-inner-column elementor-element elementor-element-d19f8f8\" data-id=\"d19f8f8\" 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-3876a65 elementor-widget__width-auto elementor-widget-mobile__width-inherit time-read elementor-widget elementor-widget-shortcode\" data-id=\"3876a65\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><span class=\"wtr-time-wrap before-content\">\ud83d\udcd6 Temps de lecture : <span class=\"wtr-time-number\">7<\/span> min<\/span><\/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-657c2d1 elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"657c2d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">le <\/span>\n\t\t\t\t\t\t\t\t\t\t<time>28\/12\/2021<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\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-a752c3f elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"a752c3f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.lecercle-boxing.com\/en\/author\/hosea\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">par<\/span>\n\t\t\t\t\t\t\t\t\t\thosea\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\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-7ab3f57 elementor-widget elementor-widget-text-editor\" data-id=\"7ab3f57\" 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 style=\"font-weight: 400;\">Le sac de frappe est s\u00fbrement <\/span><b>LE meilleur ami des amateurs de sports de combat<\/b><span style=\"font-weight: 400;\"> (et surtout des boxeurs). Il vous permet de vous <a href=\"https:\/\/www.lecercle-boxing.com\/entrainement-boxe-maison\/\"><span style=\"text-decoration: underline;\"><span style=\"color: #0000ff; text-decoration: underline;\">entrainer \u00e0 domicile<\/span><\/span><\/a> ou sans partenaire d&rsquo;entrainement. Pourtant, une fois devant, on ne sait pas toujours comment tirer profit au maximum de ce mat\u00e9riel.<\/span><\/p><p><span style=\"font-weight: 400;\">Ne vous inqui\u00e9tez pas, au Cercle, on a pens\u00e9 \u00e0 vous ! Suivez le guide, on vous dit tout sur <\/span><b>les bases d&rsquo;un entra\u00eenement au sac de frappe<\/b><span style=\"font-weight: 400;\"> pour la boxe.<\/span><\/p><p><span style=\"font-weight: 400;\">Il existe de nombreux types de sacs, mais ici, on va uniquement se concentrer sur le <\/span><strong>heavy bag<\/strong><span style=\"font-weight: 400;\">, le sac de frappe suspendu. Ce sac est le plus connu : c&rsquo;est celui que l&rsquo;on retrouve dans presque toutes les salles de sport et de boxe (sauf au Cercle, parce que nous, on aime bien casser les codes).<\/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-8cd5e0a elementor-toc--content-ellipsis elementor-hidden-desktop elementor-hidden-tablet sticky-somm2 elementor-widget elementor-widget-table-of-contents\" data-id=\"8cd5e0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;marker_view&quot;:&quot;bullets&quot;,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__8cd5e0a\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/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-451bbb2 elementor-widget elementor-widget-text-editor\" data-id=\"451bbb2\" 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<h2><b>Quels sont les bienfaits d&rsquo;un entra\u00eenement au sac de frappe ?<\/b><\/h2><p><span style=\"font-weight: 400;\">Souvent utilis\u00e9 pour envoyer des coups puissants, le sac de frappe est aussi tr\u00e8s <\/span>efficace pour <strong>travailler votre jeu de jambes et votre vitesse<\/strong><span style=\"font-weight: 400;\">, mais pas que ! On vous a list\u00e9 les autres bienfaits que vous apporte une s\u00e9ance avec ce <a href=\"https:\/\/www.lecercle-boxing.com\/materiel-entrainement-boxe\/\"><span style=\"text-decoration: underline;\"><span style=\"color: #0000ff; text-decoration: underline;\">mat\u00e9riel embl\u00e9matique du boxeur<\/span><\/span><\/a>. De quoi vous donner encore plus envie de vous entra\u00eener.<\/span><\/p><h3><b>Une endurance \u00e0 toute \u00e9preuve<\/b><\/h3><p><span style=\"font-weight: 400;\">Int\u00e9grer les exercices de sac de frappe dans votre routine d&rsquo;<span style=\"text-decoration: underline;\"><span style=\"color: #0000ff; text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.lecercle-boxing.com\/entrainement-boxe\/\">entrainement de boxe<\/a><\/span><\/span>\u00a0vous permet de <\/span>gagner en endurance <span style=\"font-weight: 400;\">\u00e0 chaque entrainement. Plus vous travaillez vos coups de poing sur le sac, plus vous serez r\u00e9sistants.<\/span><\/p><h3><b>Des poumons d\u2019acier<\/b><\/h3><p><span style=\"font-weight: 400;\">En adaptant correctement votre programme d&rsquo;entrainement, le heavy-bag devient un <\/span>tr\u00e8s bon outil pour travailler votre souffle<span style=\"font-weight: 400;\">. En plus, si vos exercices sont plut\u00f4t ax\u00e9s cardio, vous allez br\u00fbler un maximum de calories !<\/span><\/p><h3><b>Une technique de pro<\/b><\/h3><p><span style=\"font-weight: 400;\">Le travail au sac de frappe est aussi un excellent moyen de vous aider \u00e0 <\/span>parfaire votre technique et <span style=\"text-decoration: underline;\"><strong><a href=\"https:\/\/www.lecercle-boxing.com\/exercice-coordination-boxe\/\">am\u00e9liorer votre coordination<\/a><\/strong><\/span><span style=\"font-weight: 400;\">. Vos coups de poing seront alors plus <\/span>pr\u00e9cis <span style=\"font-weight: 400;\">et plus <\/span>explosifs<span style=\"font-weight: 400;\">. Et si vous avez un coach pour vous guider pendant vos s\u00e9ances, \u00e9coutez ses conseils pour progresser encore plus rapidement.<\/span><\/p><h3><b>Un corps en b\u00e9ton<\/b><\/h3><p><span style=\"font-weight: 400;\">En donnant tout sur le sac, vous allez \u00e9videmment r\u00e9quisitionner l&rsquo;ensemble de votre corps. Votre s\u00e9ance de boxe va donc <\/span>renforcer l&rsquo;ensemble de vos muscles<span style=\"font-weight: 400;\"> : abdos, jambes, \u00e9paules et bras. Qui a dit qu&rsquo;il fallait forc\u00e9ment aller \u00e0 la salle de sport ou faire de la musculation pour avoir un corps en b\u00e9ton ?<\/span><\/p><h3><b>G\u00e9rer la distance<\/b><\/h3><p><span style=\"font-weight: 400;\">Le heavy-bag est aussi tr\u00e8s utile pour vous permettre de <\/span>mieux g\u00e9rer la distance<span style=\"font-weight: 400;\"> ainsi que d&rsquo;<strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.lecercle-boxing.com\/transfert-de-poids-boxe\/\">am\u00e9liorer votre transfert de poids en boxe<\/a><\/span><\/strong> ! \u00c0 l\u2019inverse du shadow boxing o\u00f9 vous donnez des coups dans le vide, ici, vous avez une cible qui bouge. Vous pouvez donc compl\u00e9ter votre programme d&rsquo;entra\u00eenement avec des exercices qui vous feront travailler les appuis, les esquives et l&rsquo;enchainement de frappes.\u00a0<\/span><\/p><h3><b>\u00c9vacuer le stress<\/b><\/h3><p><span style=\"font-weight: 400;\">Et bien s\u00fbr quoi de mieux qu\u2019un heavy-bag pour tout l\u00e2cher et \u00e9vacuer son stress ? Toutes les frappes donn\u00e9es dans le sac vont vous permettre de vous vider la t\u00eate et de vous d\u00e9fouler tout en prenant du plaisir (enfin, on l&rsquo;esp\u00e8re !).<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><h2><b>Comment bien s&rsquo;entrainer avec un sac de frappe ?<\/b><\/h2><p><span style=\"font-weight: 400;\">Un bon programme d&rsquo;<span style=\"text-decoration: underline;\"><strong><a href=\"https:\/\/www.lecercle-boxing.com\/exercice-explosivite-boxe\/\">entra\u00eenement au sac accro\u00eet votre explosivit\u00e9<\/a><\/strong><\/span> et \u00e7a passe par une combinaison de plusieurs choses : des <\/span>d\u00e9placements<span style=\"font-weight: 400;\">, des <\/span>esquives<span style=\"font-weight: 400;\">, des <\/span>feintes<span style=\"font-weight: 400;\">, des <\/span>coups vari\u00e9s<span style=\"font-weight: 400;\">, trouver la <\/span>bonne distance<span style=\"font-weight: 400;\"> et surtout, toujours <\/span>tenir sa garde<span style=\"font-weight: 400;\"> !<\/span><\/p><p><span style=\"font-weight: 400;\">Bon, on vous l\u2019accorde, \u00e7a fait (un peu) beaucoup \u00e0 g\u00e9rer en m\u00eame temps. Mais parce qu&rsquo;on prend soin de vous Tiger, on vous a pr\u00e9par\u00e9 <\/span><b>3 entra\u00eenements type<\/b><span style=\"font-weight: 400;\"> que vous pouvez faire avec un sac de frappe.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0Alors, enfilez vos sous-gants, vos gants de boxe et pr\u00e9parez le timer. On est parti Tiger !<\/span><\/p><h3><span style=\"font-weight: 400;\"><b>\u00c9chauffez-vous avant de commencer<\/b>\u00a0<\/span><\/h3><p><span style=\"font-weight: 400;\">Avant de frapper dans le sac, et pour \u00e9viter toute blessure, vous devez d&rsquo;abord <\/span>pr\u00e9parer votre corps \u00e0 l&rsquo;effort<span style=\"font-weight: 400;\">. Poignets, coudes, \u00e9paules, hanches, genoux, chevilles, \u00e9chauffez bien les parties de votre corps que vous allez solliciter. Vous pouvez faire \u00e0 chaque fois des rotations dans un sens puis dans un autre.<\/span><\/p><p><span style=\"font-weight: 400;\">Pour un <span style=\"color: #000000;\"><span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.lecercle-boxing.com\/echauffement-boxe\/\">\u00e9chauffement<\/a><\/span> complet<\/span> en moins de 5 minutes, vous pouvez aussi vous servir d&rsquo;une corde \u00e0 sauter. De quoi faire monter votre rythme cardiaque de mani\u00e8re efficace en peu de temps.<\/span><\/p><h3><b>Des trainings ax\u00e9s cardio pour d\u00e9penser le plus de calories possibles<\/b><\/h3><p><span style=\"font-weight: 400;\">On vous l&rsquo;a dit, travailler avec un heavy bag c&rsquo;est un tr\u00e8s bon moyen <\/span>d\u2019<b>am\u00e9liorer votre syst\u00e8me cardiovasculaire<\/b><span style=\"font-weight: 400;\">. Du coup, on vous propose de faire du <\/span>HIIT<span style=\"font-weight: 400;\"> (Entrainement par Intervalle \u00e0 Haute Intensit\u00e9). On vous pr\u00e9vient, vous allez transpirer.<\/span><\/p><p><span style=\"font-weight: 400;\">Selon votre niveau (et vos pr\u00e9f\u00e9rences), vous pouvez soit r\u00e9aliser des encha\u00eenements de <\/span>30 secondes sans repos <span style=\"font-weight: 400;\">entre les s\u00e9ries, soit des encha\u00eenements de <\/span>20 secondes puis 10 secondes de repos<span style=\"font-weight: 400;\">.<\/span><\/p><p><span style=\"font-weight: 400;\">L&rsquo;objectif c\u2019est de faire des <\/span>rounds de 2 \u00e0 3 minutes<span style=\"font-weight: 400;\"> pendant lesquels vous bombardez le sac de coups de poing !<\/span><\/p><p><span style=\"font-weight: 400;\">Faites les mouvements avec une <\/span>petite amplitude <span style=\"font-weight: 400;\">sans compl\u00e8tement engager votre corps. Privil\u00e9giez la vitesse d&rsquo;enchainement des coups et laissez de c\u00f4t\u00e9 la technique pour l&rsquo;instant.<\/span><\/p><p><span style=\"font-weight: 400;\">Et si vous voulez encore plus challenger votre cardio, <\/span>restez toujours en mouvement<span style=\"font-weight: 400;\">. D\u00e9placez-vous autour du sac de frappe ou activez vos jambes en vous mettant sur la pointe des pieds par exemple.<\/span><\/p><p><span style=\"font-weight: 400;\">Pour la s\u00e9rie, on vous propose d&rsquo;encha\u00eener par exemple :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jab droit &#8211; jab gauche<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross droit &#8211; cross gauche<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crochet avant &#8211; crochet arri\u00e8re<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Uppercut avant &#8211; uppercut arri\u00e8re<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Les coups de poing classiques : simple, mais efficace ! Pour commencer, vous pouvez partir sur 6 rounds et augmenter training apr\u00e8s training. Vous verrez, au d\u00e9but \u00e7a va piquer\u2026<\/span><\/p><h3><b>Des entra\u00eenements explosifs pour travailler votre puissance<\/b><\/h3><p><span style=\"font-weight: 400;\">Avant de mettre de la puissance dans vos coups, soyez s\u00fbr.e de bien <\/span><b>ma\u00eetriser la bonne <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff;\" href=\"https:\/\/www.lecercle-boxing.com\/technique-de-boxe\/\" target=\"_blank\" rel=\"noopener\">technique<\/a><\/span><\/b><span style=\"font-weight: 400;\">. Si la technique n&rsquo;est pas bonne, ce n&rsquo;est pas la peine de continuer \u00e0 taper dans le sac de frappe.<\/span><\/p><p><span style=\"font-weight: 400;\">Lorsque vous avez adopt\u00e9 la bonne forme, vos coups peuvent \u00eatre plus <\/span>explosifs et plus puissants<span style=\"font-weight: 400;\">. Mais attention, il ne faut pas non plus vous \u00e9puiser inutilement. Vous devez bien <\/span>rel\u00e2cher votre corps et le contracter seulement \u00e0 l\u2019impact<span style=\"font-weight: 400;\">. Plus vous serez crisp\u00e9.e, plus vous allez contracter tous vos muscles et donc vous fatiguer inutilement\u2026 No way ! Ce n\u2019est pas du tout ce qu\u2019on veut.<\/span><\/p><p><span style=\"font-weight: 400;\">Commencez par <\/span>3 rounds de 2 minutes o\u00f9 vous vous \u00e9chauffez<span style=\"font-weight: 400;\"> sur le sac de frappe, envoyez des coups, mais l\u00e9gers. Augmentez progressivement la puissance, mais n\u2019allez pas au-del\u00e0 de 70% de votre force.<\/span><\/p><p><span style=\"font-weight: 400;\">Une fois que vous vous sentez on fire, il est temps de passer aux choses s\u00e9rieuses ! Vous pouvez m\u00eame demander \u00e0 quelqu&rsquo;un de tenir le sac de frappe ou de faire en sorte qu\u2019il ne bouge pas trop. Pendant <\/span>4 \u00e0 6 rounds de 3 minutes, vous allez pouvoir envoyer la sauce. Pendant les rounds, envoyez des encha\u00eenements minute apr\u00e8s minute.\u00a0<\/p><p><span style=\"font-weight: 400;\">Exemple d&rsquo;exercices : pendant 1 minute vous envoyez direct du bras arri\u00e8re et crochet avant, ensuite la minute d&rsquo;apr\u00e8s vous l\u00e2chez uppercut du bras avant et crochet du bras arri\u00e8re et pendant la derni\u00e8re minute, crochet avant et crochet arri\u00e8re. Cet exercice est tr\u00e8s utile en <span style=\"text-decoration: underline;\"><strong><a href=\"https:\/\/www.lecercle-boxing.com\/hiit-boxing\/\">boxing hiit workout<\/a><\/strong><\/span>.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Jouez avec les coups pendant <a href=\"https:\/\/www.lecercle-boxing.com\/\">votre <span style=\"text-decoration: underline; color: #0000ff;\">cours de boxe<\/span><\/a><\/span><span style=\"font-weight: 400;\">. Vous pouvez par exemple faire 1 minute avec uniquement des crochets, 1 minute que des directs du bras arri\u00e8re et alterner. <\/span>Le but c\u2019est de mettre de la patate dans vos coups sans manquer de pr\u00e9cision<span style=\"font-weight: 400;\"> ! Mais attention, ils ne doivent pas s\u2019\u00e9craser sur le sac de frappe. Ramenez toujours vos bras \u00e0 la bonne hauteur pour maintenir votre garde.<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><h3><b>Des workout pour \u00eatre rapide comme l\u2019\u00e9clair<\/b><b>\u00a0<\/b><\/h3><p><span style=\"font-weight: 400;\">L\u2019endurance c\u2019est bien, la puissance c\u2019est bien, mais \u00e0 quoi \u00e7a sert si vous n\u2019\u00eates pas suffisamment rapide ? A pas grand-chose en effet\u2026 Pour rem\u00e9dier \u00e0 \u00e7a, voil\u00e0 quelques petits exercices que vous pouvez faire.<\/span><\/p><p><span style=\"font-weight: 400;\">Pour travailler votre <\/span>vitesse au heavy bag, il faut \u00eatre le plus rel\u00e2ch\u00e9 possible. Le but c\u2019est d\u2019envoyer des coups de poing l\u00e9gers et rapides<span style=\"font-weight: 400;\">, vous n\u2019avez pas besoin de tuer le sac cette fois. Plus vous serez rel\u00e2ch\u00e9, plus chaque coup de poing partira vite.<\/span><\/p><p><span style=\"font-weight: 400;\">Pour des entra\u00eenements tout en vivacit\u00e9, commencez par vous <\/span>focaliser sur un seul coup de poing<span style=\"font-weight: 400;\">. Par exemple, commencez par le jab, ensuite passez au cross, et ainsi de suite. Au total vous pouvez faire 4 rounds de 3 minutes.<\/span><\/p><p><span style=\"font-weight: 400;\">Commencez le premier round avec 30 secondes de <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.lecercle-boxing.com\/jab-boxe\/\" target=\"_blank\" rel=\"noopener\">jab<\/a><\/span>, 30 secondes de cross, etc. en vous concentrant sur la vitesse d&rsquo;ex\u00e9cution.<\/span><\/p><p><span style=\"font-weight: 400;\">Ensuite, pour le deuxi\u00e8me round, encha\u00eenez chaque frappe les unes apr\u00e8s les autres : jab, cross, crochet avant, crochet arri\u00e8re, uppercut, uppercut arri\u00e8re.<\/span><\/p><p><span style=\"font-weight: 400;\">Pour les deux derniers rounds qui suivent, vous pouvez partir sur des <\/span>exercices de 2 \u00e0 3 coups maximum<span style=\"font-weight: 400;\">. Laissez parler votre cr\u00e9ativit\u00e9 et votre vitesse. Par exemple, envoyez un jab, un uppercut arri\u00e8re et direct arri\u00e8re.<\/span><\/p><p><span style=\"font-weight: 400;\">Plus vous vous sentirez \u00e0 l\u2019aise et vif, plus vous pourrez ajouter de puissance. Mais attention, n\u2019oubliez pas que le but de cet entra\u00eenement n\u2019est pas de mettre toute sa force !<\/span><\/p><p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p><h2><b>Nos petites astuces pour des entra\u00eenements de pro<\/b><\/h2><p><span style=\"font-weight: 400;\">On vous a donn\u00e9 envie de passer sur le sac de frappe ? Parfait, mais avant \u00e7a on vous donne nos derniers petits conseils pour vous entra\u00eener comme des champions.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prenez toujours le temps de <\/span><b>vous \u00e9chauffer<\/b><span style=\"font-weight: 400;\">, au minimum 5 minutes.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Faites de la <\/span>corde \u00e0 sauter<span style=\"font-weight: 400;\"> et du <\/span>shadow boxing<span style=\"font-weight: 400;\"> avant d\u2019attaquer le sac de frappe.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ne restez pas statique <\/b>devant le bag<span style=\"font-weight: 400;\">, tournez autour, d\u00e9placez-vous, utilisez votre <span style=\"text-decoration: underline;\"><span style=\"color: #0000ff; text-decoration: underline;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.lecercle-boxing.com\/jeu-de-jambes-boxe\/\" target=\"_blank\" rel=\"noopener\">jeu de jambes<\/a><\/span><\/span> !<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour plus de puissance dans vos coups, <\/span><strong>tournez vos hanches<\/strong><span style=\"font-weight: 400;\"> lorsque vous lancez vos coups de poing.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apr\u00e8s un encha\u00eenement ou un coup, <\/span><b>reprenez toujours votre garde<\/b><span style=\"font-weight: 400;\"> !<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Restez rel\u00e2ch\u00e9<\/b><span style=\"font-weight: 400;\"> (oui on se r\u00e9p\u00e8te), si vous \u00eates contract\u00e9 de partout vous allez vous fatiguer b\u00eatement\u2026<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prenez un chrono pour <\/span><b>timer vos entra\u00eenements<\/b><span style=\"font-weight: 400;\"> ! Et si vous avez une mauvaise m\u00e9moire, notez votre training sur une feuille.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydratez-vous<\/b><span style=\"font-weight: 400;\"> bien parce que le sac, \u00e7a fait transpirer.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">N\u2019oubliez jamais de <\/span>mettre<b> vos bandes <\/b>ou<b> vos <\/b><span style=\"font-weight: 400;\"><strong>sous-gants<\/strong>, une blessure au poignet arrive si vite\u2026<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Contr\u00f4lez votre souffle<\/b><span style=\"font-weight: 400;\">, c\u2019est essentiel, vous devez expirer d\u00e8s que vous touchez le sac !<\/span><\/li><\/ul><h2><b>Venez cogner les aquabags du Cercle !<\/b><\/h2><p><span style=\"font-weight: 400;\">L&rsquo;entra\u00eenement au heavy bag c\u2019est bien, mais \u00e0 l\u2019aquabag c\u2019est mieux\u2026 Au Cercle on vous propose un <\/span>training<span style=\"font-weight: 400;\"> qui va mettre votre <\/span>cardio<span style=\"font-weight: 400;\">, votre <\/span>endurance<span style=\"font-weight: 400;\">, votre <\/span>vivacit\u00e9<span style=\"font-weight: 400;\"> et vos <\/span>muscles<span style=\"font-weight: 400;\"> \u00e0 rude \u00e9preuve. Un peu tout ce dont on vient de parler plus haut quoi\u2026<\/span><\/p><p><span style=\"font-weight: 400;\">Avec des workout de 50 minutes qui alternent <\/span><b>mouvements de boxe<\/b><span style=\"font-weight: 400;\"> sur aquabags et <\/span><b>exercices fitness<\/b><span style=\"font-weight: 400;\"> aux benchs, vous allez travailler et renforcer tout votre corps ! En plus de \u00e7a, <\/span>les coachs les plus motivants de Paname<span style=\"font-weight: 400;\"> sont l\u00e0 pour vous encourager et tout vous montrer ! On vous assure qu\u2019il n\u2019y a pas mieux&#8230; Et nos gants de boxe sont super styl\u00e9s en plus !<\/span><\/p><p><span style=\"font-weight: 400;\">Alors vous savez ce qu\u2019il vous reste \u00e0 faire, <span style=\"text-decoration: underline; color: #0000ff;\"><a style=\"color: #0000ff; text-decoration: underline;\" href=\"https:\/\/www.lecercle-boxing.com\/reserve\/#\/schedule\/site\/1\" target=\"_blank\" rel=\"noopener\">r\u00e9servez votre session<\/a><\/span> au Cercle et direction Montmartre dans le club de boxe le plus iconique de Paris !\u00a0<\/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-d1a86f0 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"d1a86f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/www.lecercle-boxing.com\/premiere-fois\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Je d\u00e9couvre le cercle<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\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-7b5c0e5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7b5c0e5\" data-element_type=\"section\" data-e-type=\"section\">\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-100 elementor-inner-column elementor-element elementor-element-f5a5063\" data-id=\"f5a5063\" 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-c86ede8 elementor-widget elementor-widget-heading\" data-id=\"c86ede8\" 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<h5 class=\"elementor-heading-title elementor-size-default\">dans la m\u00eame cat\u00e9gorie<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e2c3afb elementor-posts--thumbnail-top elementor-grid-3 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-posts\" data-id=\"e2c3afb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;custom_columns&quot;:&quot;3&quot;,&quot;custom_columns_tablet&quot;:&quot;2&quot;,&quot;custom_columns_mobile&quot;:&quot;1&quot;,&quot;custom_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;custom_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;custom_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.custom\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t      <div class=\"ecs-posts elementor-posts-container elementor-posts   elementor-grid elementor-posts--skin-custom\" data-settings=\"{&quot;current_page&quot;:1,&quot;max_num_pages&quot;:&quot;5&quot;,&quot;load_method&quot;:&quot;&quot;,&quot;widget_id&quot;:&quot;e2c3afb&quot;,&quot;post_id&quot;:8435,&quot;theme_id&quot;:8435,&quot;change_url&quot;:false,&quot;reinit_js&quot;:false}\">\n      \t\t<article id=\"post-29701\" class=\"elementor-post elementor-grid-item ecs-post-loop post-29701 post type-post status-publish format-standard has-post-thumbnail hentry category-exercices-de-boxe tag-boxe\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"5330\" class=\"elementor elementor-5330 post-29701 post type-post status-publish format-standard has-post-thumbnail hentry category-exercices-de-boxe tag-boxe\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e055f30 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e055f30\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"make-column-clickable-elementor elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2b19b9a related-post\" style=\"cursor: pointer;\" data-column-clickable=\"https:\/\/www.lecercle-boxing.com\/en\/cross-training\/\" data-column-clickable-blank=\"_self\" data-id=\"2b19b9a\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d6fa1af elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"d6fa1af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.lecercle-boxing.com\/en\/cross-training\/\">Cross training : ce qu\u2019il faut savoir pour bien d\u00e9buter<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-329017a thumb-ecs-posts elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"329017a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-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=\"800\" height=\"534\" src=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-20344\" alt=\"\" srcset=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-1024x683.jpg 1024w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-300x200.jpg 300w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-768x512.jpg 768w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-1536x1024.jpg 1536w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\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<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article id=\"post-29560\" class=\"elementor-post elementor-grid-item ecs-post-loop post-29560 post type-post status-publish format-standard has-post-thumbnail hentry category-exercices-de-boxe tag-boxe\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"5330\" class=\"elementor elementor-5330 post-29560 post type-post status-publish format-standard has-post-thumbnail hentry category-exercices-de-boxe tag-boxe\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e055f30 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e055f30\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"make-column-clickable-elementor elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2b19b9a related-post\" style=\"cursor: pointer;\" data-column-clickable=\"https:\/\/www.lecercle-boxing.com\/en\/start-boxing\/\" data-column-clickable-blank=\"_self\" data-id=\"2b19b9a\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d6fa1af elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"d6fa1af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.lecercle-boxing.com\/en\/start-boxing\/\">Commencer la boxe : bien d\u00e9buter d\u00e8s le premier round<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-329017a thumb-ecs-posts elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"329017a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-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=\"800\" height=\"534\" src=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-20344\" alt=\"\" srcset=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-1024x683.jpg 1024w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-300x200.jpg 300w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-768x512.jpg 768w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-1536x1024.jpg 1536w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2023\/07\/Copie-de-Copie-de-D4F371E2-D40E-4E33-82B5-0626DD0CE378-1-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\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<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article id=\"post-29526\" class=\"elementor-post elementor-grid-item ecs-post-loop post-29526 post type-post status-publish format-standard has-post-thumbnail hentry category-exercices-de-boxe tag-boxe\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"5330\" class=\"elementor elementor-5330 post-29526 post type-post status-publish format-standard has-post-thumbnail hentry category-exercices-de-boxe tag-boxe\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e055f30 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e055f30\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"make-column-clickable-elementor elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2b19b9a related-post\" style=\"cursor: pointer;\" data-column-clickable=\"https:\/\/www.lecercle-boxing.com\/en\/recuperation-boxe\/\" data-column-clickable-blank=\"_self\" data-id=\"2b19b9a\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d6fa1af elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"d6fa1af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.lecercle-boxing.com\/en\/recuperation-boxe\/\">R\u00e9cup\u00e9ration boxe : pourquoi et comment bien r\u00e9cup\u00e9rer<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-329017a thumb-ecs-posts elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"329017a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-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=\"762\" height=\"560\" src=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/07\/Rectangle-1715.jpg\" class=\"attachment-large size-large wp-image-25210\" alt=\"coachs Le Cercle Boxing\" srcset=\"https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/07\/Rectangle-1715.jpg 762w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/07\/Rectangle-1715-300x220.jpg 300w, https:\/\/www.lecercle-boxing.com\/wp-content\/uploads\/2024\/07\/Rectangle-1715-16x12.jpg 16w\" sizes=\"(max-width: 762px) 100vw, 762px\" \/>\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<\/div>\n\t\t\t\t<\/article>\n\t\t\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-676e7e9 elementor-widget elementor-widget-post-info\" data-id=\"676e7e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-b8a4cbe elementor-inline-item\" itemprop=\"about\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-terms\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">Tagged:<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-post-info__terms-list\">\n\t\t\t\t<span class=\"elementor-post-info__terms-list-item\">boxe<\/span>\t\t\t\t<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\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-4467958 elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"4467958\" 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<p class=\"elementor-heading-title elementor-size-default\">Partager<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4cd77e elementor-share-buttons--view-icon elementor-share-buttons--skin-framed elementor-share-buttons--color-custom elementor-widget__width-auto elementor-share-buttons--shape-square elementor-grid-0 elementor-widget elementor-widget-share-buttons\" data-id=\"d4cd77e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Share on facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"Share on twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-twitter\" aria-hidden=\"true\"><\/i>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-e2b18ce elementor-hidden-mobile\" data-id=\"e2b18ce\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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-fe2fa4e related-posts elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe2fa4e\" 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-100 elementor-top-column elementor-element elementor-element-425f86e\" data-id=\"425f86e\" 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-9f9d1fb elementor-widget elementor-widget-heading\" data-id=\"9f9d1fb\" 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<h6 class=\"elementor-heading-title elementor-size-default\">abonnez-vous ici pour <br>une pizza gratuite*<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f2518f2 elementor-widget elementor-widget-global elementor-global-16136 elementor-widget-html\" data-id=\"f2518f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<!-- Begin Mailchimp Signup Form -->\n\n<style type=\"text\/css\">\n#mc_embed_signup{clear:left; font:14px Helvetica,Arial,sans-serif; }\n\/* Add your own Mailchimp form style overrides in your site stylesheet or in this style block.\n  We recommend moving this block and the preceding CSS link to the HEAD of your HTML file. *\/\n<\/style>\n<div id=\"mc_embed_signup\">\n    <form action=\"https:\/\/lecercle-boxing.us20.list-manage.com\/subscribe\/post?u=6a83ad28f861ab0b78c288e83&amp;id=27290fa291&amp;f_id=00a25fe7f0\" method=\"post\" id=\"mc-embedded-subscribe-form\" name=\"mc-embedded-subscribe-form\" class=\"validate\" target=\"_blank\" novalidate>\n        <div id=\"mc_embed_signup_scroll\">\n \n<div class=\"mc-field-group\">\n\n\t<input type=\"email\" value=\"\" name=\"EMAIL\" class=\"required email\" id=\"mce-EMAIL\" placeholder=\"Adresse email\" required>\n\t<span 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type='text\/javascript'>(function($) {window.fnames = new Array(); window.ftypes = new Array();fnames[1]='FNAME';ftypes[1]='text';fnames[2]='LNAME';ftypes[2]='text';fnames[0]='EMAIL';ftypes[0]='email';fnames[3]='MMERGE3';ftypes[3]='number'; \/*\n * Translated default messages for the $ validation plugin.\n * Locale: FR\n *\/\n$.extend($.validator.messages, {\n        required: \"Ce champ est requis.\",\n        remote: \"Veuillez remplir ce champ pour continuer.\",\n        email: \"Veuillez entrer une adresse email valide.\",\n        url: \"Veuillez entrer une URL valide.\",\n        date: \"Veuillez entrer une date valide.\",\n        dateISO: \"Veuillez entrer une date valide (ISO).\",\n        number: \"Veuillez entrer un nombre valide.\",\n        digits: \"Veuillez entrer (seulement) une valeur num\u00e9rique.\",\n        creditcard: \"Veuillez entrer un num\u00e9ro de carte de cr\u00e9dit valide.\",\n        equalTo: \"Veuillez entrer une nouvelle fois la m\u00eame valeur.\",\n        accept: \"Veuillez entrer une valeur avec une extension valide.\",\n        maxlength: $.validator.format(\"Veuillez ne pas entrer plus de {0} caract\u00e8res.\"),\n        minlength: $.validator.format(\"Veuillez entrer au moins {0} caract\u00e8res.\"),\n        rangelength: $.validator.format(\"Veuillez entrer entre {0} et {1} caract\u00e8res.\"),\n        range: $.validator.format(\"Veuillez entrer une valeur entre {0} et {1}.\"),\n        max: $.validator.format(\"Veuillez entrer une valeur inf\u00e9rieure ou \u00e9gale \u00e0 {0}.\"),\n        min: $.validator.format(\"Veuillez entrer une valeur sup\u00e9rieure ou \u00e9gale \u00e0 {0}.\")\n});}(jQuery));var $mcj = jQuery.noConflict(true);<\/script>\n<!--End mc_embed_signup-->\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-14ef043 elementor-widget elementor-widget-heading\" data-id=\"14ef043\" 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<p class=\"elementor-heading-title elementor-size-default\">(* la pizza pourrait en fait \u00eatre notre newsletter, mais elle est pas mal aussi)<\/p>\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>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sommaire Le sac de frappe est s\u00fbrement LE meilleur ami des amateurs de sports de combat (et surtout des boxeurs). Il vous permet de vous entrainer \u00e0 domicile ou sans partenaire d&rsquo;entrainement. Pourtant, une fois devant, on ne sait pas toujours comment tirer profit au maximum de ce mat\u00e9riel. Ne vous inqui\u00e9tez pas, au Cercle, [&hellip;]<\/p>\n","protected":false},"author":19,"featured_media":8438,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30,1],"tags":[15],"class_list":["post-8435","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercices-de-boxe","category-non-classe","tag-boxe"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entrainement sac de frappe : tout ce qu&#039;il faut savoir !<\/title>\n<meta name=\"description\" content=\"Le programme d&#039;entrainement d&#039;un boxeur contiendra toujours son plus fid\u00e8le ami : le sac de frappe. 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