The sports course
It's good for ... a complete fitness when you feel "rusty", and that you want to move in the great outdoors by going at your own pace. Overcrowded in China and Australia, these "adult playgrounds" are located in the woods or parks. These courses of a few kilometers are decorated with a dozen apparatus with exercises to perform. Free, accessible to all, it is ideal for those who do not support indoor sports. The concept has even been adopted to be adapted to the city.
Forest version
We put sneakers on and run, we take his man, his children and the dog, towards the greenery. With more than two thousand courses spread all over France, no excuse!
Tip # 1: Do not assume your strength. Arriving at the beginning of the circuit, we only want to go for it. The distances between each apparatus seem short and we feel the energy of its 10 years back quickly. Be careful, it's misleading. If the exercises seem easy, breaking the rhythm permanently is quickly exhausting. Demonstration. A good stride and here is the first panel: "relaxations". We start again at a gallop and, a few seconds later, new stop: "abdominals". Then we go on with the beam, the slalom, the leapfrog and the rings. At mid-distance, one crawls, grins tense, praying for the torture to end. But there are still the parallel bars, the espaliers ... One slogan: do not have the ambition greater than the stride! The interest of this activity is to be able to take your time and read the indications on the panels to do the exercises correctly. There are often several versions of the circuit (one shorter, the other tougher). In the Bois de Vincennes, for example, there are two courses: 1.4 kilometers (14 apparatus) and 2.4 kilometers (18 apparatus).
Tip # 2: Follow the instructions. The apparatus always follows a precise order, which corresponds to an ideal fitness session, with warm-up at the start and stretches at the finish. The goal is to work the body as a whole, with a device for each muscle zone. We usually start with the espaliers workshop for the extension of the arms, then the abdominal workshops (on inclined or horizontal planes), leapfrog (with joined feet to gain suppleness and flexibility), parallel bars (to strengthen the back and the arms), with a more difficult variant, the rings (same effects, control of balance and more). Next come the slalom, the balance beam and, sometimes, the knotted rope, which will bring back memories to some (the sixth teacher screaming while one remains paralyzed 10 cm from the ground). By regulating the breathing and coordinating the pulling of the arms and the pushing of the feet, there is a good chance that we will arrive (at least) at the third node. With a course every weekend for a month, we already feel the benefits on breathing, elimination of toxins and cladding of different muscle chains.
Or ? To find the courses in your area: www.parcours-sportif.fr . Every Sunday morning, the City of Paris offers free sessions "Sport discovery nature" in many parks and gardens of the capital. Info on www.paris.fr , heading "Paris loisirs".
City version
Not always the time (or the desire) to go to the forest? We start urban training. The idea: use street furniture to train. Pumps on public benches, slalom between street lights, kneeling on the stairs, stretching on the barriers, stretching on the lawns ... Two possibilities: practice alone or in a group, supervised by a coach (perfect when you start) .
Or ? Initiated by the Espace Vit'Halles in Paris, the concept is available everywhere in France. The website www.masalledesport.com lists the centers that offer this kind of circuit.
The street golf
In the urban sport movement, street golf (very developed in our Anglo-Saxon neighbors) is becoming more and more popular.
The idea? Training on sidewalks, in squares, at the top of a staircase ...
The aim of the game ? The same as on a green: target a target (trash, fountain ...) by doing as few tests as possible. To avoid beheading or destroying a showcase, semi-rigid or foam bullets are used.
Or ? In Paris, the 19th Hole association organizes meetings and good-natured competitions. Info on www.19mtrou.com .
Equipment. YGolf kit, including two clubs, four foam balls and a plastic target, about 19 at Decathlon.
Ping pong
It's good to ... move without noticing. Rather easy (no need to train for hours), friendly and without contraindications: perfect for sports allergies.
Holiday version
Casually, the frenzied party with friends is a great exercise. Coordination, mobility, skill (you have to be precise), vigilance (to anticipate the opponent's blows) ... The fast and brief movements make the cardiovascular system work.
Trendy version
Ping is the new hobby of trendy tribes. In New York, the Spin bar has been sold out since it offers a ping-pong activity. Models play stilettos listening to soul sixties. In Berlin, nightclubs make tables available to guests. In France, look for public gardens and other squares ... The new afterwork of spring? The "aperitif ping": we find ourselves in a park and we drink while working his forehand.
Or ? To improve your technique, you can join a club. Info on www.fftt.com , the site of the French Federation of Table Tennis, heading "Links".
The equipment
An extensible net to "clip" on any table (Rollnet Artengo, about 19 € at Decathlon). Once a week, we organize a tournament in the kitchen: laughs guaranteed. Another option is the ZinZooong, a delirious version: wide rackets, XXL table with rounded contours and holes to spice up the game. Info on www.zinzooong.com .
Jumping rope
It's good for ... burning calories in record time (15 minutes = 45 minutes of jogging). A global effort is provided since all the muscles work simultaneously: reinforced abs and buttocks, arm and legs sheathed, breath controlled. It is also an exercise of balance: the placement of the body must be right and it is necessary that the gestures are coordinated, otherwise one takes ones feet in them.
Candie Version
When you are 10 years old and you weigh 30 kilos, it's nice. Then it gets complicated. To avoid burnout, you should practice three times every two minutes, spacing each session a recovery phase of fifteen seconds. Make small regular jumps with feet together, contracting the abs to avoid arching the kidneys, and think of keeping the head and neck aligned with the spine and bending the knees.
Rocky Version
To move up a gear, we sign up for a Jump Fit class, inspired by boxer training. In music, we jump rope for eight rounds of three minutes, separated by a sequence of a minute of boxing in the vacuum. After two months, the benefits on tone and endurance are bluffing.
Or ? In parks or gardens and in Club Med Gym, www.clubmedgym.com.
The equipment
A plastic rope rather than nylon (it is easier to handle). Sports shops offer weighted, lap-counter or lost-calorie versions (between € 5 and € 30). To avoid blisters in the hands, choose ergonomic handles, foam to absorb sweat. Caution: activity prohibited to fragile joints; wear sneakers (reinforced cushioning at the front) and a sports bra fit.
The hula hoop
It's good for ... the abdominal strap. The body makes a constant effort to turn the hoop, so we spend a lot. safe, playful and rather glamorous, the "hoop" is all good.
Starlet version
Want to play the pin-up of the fifties? hold the hoop at the waist, put one foot in front of the other and move back and forth, rather than circular (the muscles work together to stabilize the bust is more simple and effective).
Competitive version
Since Michelle Obama's demonstration in the White House gardens, the hooping is making the girls dance (Liv tyler is addicted). The coaches have made a new fitness accessory, to rotate around the arms, legs and neck. we muscle shoulders, buttocks, thighs, it improves flexibility and balance. And we move on to choreography like oriental dance, hip-hop or salsa.
Or ?
Group lessons: hoopera, Paris and Strasbourg, www.hoopera.com; hoopnotik, in Lille, www.facebook.com/hoopnotik; Lyon hula-hoop Club, https: // lyonhula hoopclub.blogspot.fr. at home: the tutorials of the French-speaking hula-hoop community help you get started, https://hulahoop.nice-board.com.
The equipment
The real hoops are heavy and tall (between 100 and 110 cm in diameter): they turn more slowly and are therefore easier to keep on the hips. there are foldable models, glittering, flashing, filled with balls or water (from 10 to 20 €, in sports shops). Caution: fragile lumbar abstain.
