{"id":11686,"date":"2023-03-06T08:43:59","date_gmt":"2023-03-06T07:43:59","guid":{"rendered":"https:\/\/www.chiefslife.com\/fr-eu\/?p=11686"},"modified":"2023-10-04T23:33:34","modified_gmt":"2023-10-04T21:33:34","slug":"exercices-pour-muscler-les-fessiers","status":"publish","type":"post","link":"https:\/\/www.chiefslife.com\/fr-eu\/exercices-pour-muscler-les-fessiers\/","title":{"rendered":"Tout savoir pour un fessier galb\u00e9 au f\u00e9minin"},"content":{"rendered":"<style>\n    .chiefs-media-hero {\n        margin-left: 0;\n        margin-right: 0;\n        overflow: hidden;\n        padding: 0;\n        position: relative;\n        border: 0;\n        width: 100vw;\n        left: calc(-50vw + 50%);\n    }\n\n    @media (min-width: 1600px) {\n        .chiefs-media-hero {\n            width: 1600px;\n            left: calc(-1600px \/ 2 + 50%);\n        }\n    }\n\n    .chiefs-media-hero .mobile-slide {\n        display: none !important;\n    }\n\n    .chiefs-media-hero .mobile-slide img {\n        height: 100%;\n        width: 100%;\n    }\n\n    .chiefs-media-hero .desktop-slide img {\n        height: 100%;\n    }\n\n    .chiefs-media-hero .swiper-slide {\n        position: relative;\n    }\n\n    @media (max-width: 768px) {\n        .chiefs-media-hero .mobile-slide {\n            display: flex !important;\n            position: relative !important;\n        }\n\n        .chiefs-media-hero .swiper-slide video {\n            position: unset !important;\n        }\n\n        .chiefs-media-hero .desktop-slide {\n            display: none !important;\n        }\n\n        .chiefs-media-hero .swiper-slide {\n            padding-top: unset !important;\n            height: unset !important;\n\n            display: flex;\n            flex-direction: column;\n            align-items: flex-start;\n            justify-content: flex-end;\n            box-sizing: border-box;\n        }\n\n        .chiefs-media-hero .swiper-button-prev,\n        .chiefs-media-hero .swiper-button-next {\n            top: calc(50% - 18px) !important;\n            background-color: rgba(255, 255, 255, .5) !important;\n            margin: 0 var(--space-xs) !important;\n            width: 36px !important;\n            height: 36px !important;\n        }\n\n        .chiefs-media-hero .swiper-button-prev::after,\n        .chiefs-media-hero .swiper-button-next::after {\n            height: 10.6px !important;\n            width: 10.6px !important;\n        }\n\n        .chiefs-media-hero .swiper-button-prev::after {\n            transform: rotate(-45deg) translate(7.5%, 7.5%) !important;\n        }\n\n        .chiefs-media-hero .swiper-button-next::after {\n            transform: rotate(135deg) translate(7.5%, 7.5%) !important;\n        }\n    }\n\n\n    .chiefs-media-hero .swiper-slide {\n        height: 0;\n        padding-top: 41.84%;\n        position: relative;\n        overflow: hidden;\n        display: flex;\n    }\n\n    .chiefs-media-hero .swiper-slide {\n        display: block;\n        top: 0;\n    }\n\n    .chiefs-media-hero .swiper-slide video {\n        width: 100%;\n        height: 100%;\n        object-fit: cover;\n        position: absolute;\n        top: 0;\n        bottom: 0;\n        left: 0;\n        right: 0;\n\n    }\n\n    .chiefs-media-hero .swiper-slide .mobile-slide video {\n        max-width: 100%;\n    }\n\n    .chiefs-media-hero .swiper-slide video::-webkit-media-controls {\n        display: none;\n    }\n\n    .chiefs-media-hero .swiper-button-next::after,\n    .chiefs-media-hero .swiper-button-prev::after {\n        content: \"\";\n        border-top: 3px solid #31272e;\n        border-left: 3px solid #31272e;\n        height: 14px;\n        width: 14px;\n        display: inline-block;\n        position: relative;\n    }\n\n    .chiefs-media-hero .swiper-button-next::after {\n        transform: rotate(135deg) translate(20%, 20%);\n    }\n\n    .chiefs-media-hero .swiper-button-prev::after {\n        transform: rotate(-45deg) translate(20%, 20%);\n    }\n\n    .chiefs-media-hero .swiper-button-next::after:hover {\n        transition: all 250ms ease-in-out;\n        border-color: #88c434;\n    }\n\n    .chiefs-media-hero .swiper-button-prev::after:hover {\n        transition: all 250ms ease-in-out;\n        border-color: #88c434;\n    }\n\n    .chiefs-media-hero .swiper-button-next,\n    .chiefs-media-hero .swiper-button-prev {\n        width: 48px;\n        height: 48px;\n        display: flex;\n        align-items: center;\n        justify-content: center;\n        margin: 0 calc(2 * 1rem);\n        margin: 0 var(--space-lg);\n        background-color: #fff;\n        border-radius: 50%;\n        color: #31272e;\n        outline: none;\n        margin: 0 32px;\n        top: calc(50% - 24px);\n    }\n\n    .chiefs-media-hero .swiper-button-next:hover::after,\n    .chiefs-media-hero .swiper-button-prev:hover::after {\n        border-color: #88c434 !important;\n        transition: all 250ms ease-in-out;\n    }\n<\/style>\n    <style>\n        @media (min-width: 768px) {\n\n            .chiefs-media-hero {\n                width: 100vw !important;\n                left: calc(-50vw + 50%) !important;\n            }\n\n            .chiefs-media-hero .swiper-wrapper {\n                position: relative;\n                width: 100vw;\n                left: calc(-50vw + 50%);\n            }\n\n            .chiefs-media-hero .swiper-wrapper .swiper-slide {\n                padding-top: 0 !important;\n                min-height: 430px !important;\n\n            }\n\n            .chiefs-media-hero .swiper-wrapper .desktop-slide {\n                min-height: 430px;\n            }\n\n            .chiefs-media-hero .swiper-wrapper .desktop-slide img {\n                position: absolute;\n                top: 0;\n                left: 0;\n                right: 0;\n                bottom: 0;\n                margin: 0;\n                padding: 0;\n                width: 100%;\n                height: 100%;\n                max-width: none;\n                max-height: none;\n                object-fit: cover;\n                outline: none;\n                border: none;\n                box-shadow: none;\n            }\n        }\n    <\/style>\n\n<link rel=\"stylesheet\" href=\"https:\/\/cdnjs.cloudflare.com\/ajax\/libs\/Swiper\/8.3.2\/swiper-bundle.css\" integrity=\"sha512-ipO1yoQyZS3BeIuv2A8C5AwQChWt2Pi4KU3nUvXxc4TKr8QgG8dPexPAj2JGsJD6yelwKa4c7Y2he9TTkPM4Dg==\" crossorigin=\"anonymous\" referrerpolicy=\"no-referrer\" \/>\n\n<div id=\"chiefs-media-hero-block_7f51e913481edd6397833efb58fedcce\" class=\"chiefs-media-hero\" data-aos=\"fade\">\n    <!-- Slider main container -->\n    <!-- Additional required wrapper -->\n    <div class=\"swiper-wrapper\">\n        <script>\n            const media = [];\n            const mediaMobile = [];\n        <\/script>\n        <!-- Slides -->\n                <script>\n            media.push(\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2023\/03\/woman-smiling-1920x803-1.png\");\n            mediaMobile.push(\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2023\/03\/woman-smiling-768x1050-1.png\");\n        <\/script>\n\n        <div class=\"swiper-slide media-hero-slide\" style=\"\">\n\n                            <div class=\"desktop-slide\">\n                    <img decoding=\"async\" src=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2023\/03\/woman-smiling-1920x803-1.png\" alt=\"woman-smiling-1920x803-1\" data-media-desktop-url=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2023\/03\/woman-smiling-1920x803-1.png\">\n                <\/div>\n                <div class=\"mobile-slide\">\n                    <img decoding=\"async\" src=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2023\/03\/woman-smiling-768x1050-1.png\" alt=\"woman-smiling-768x1050-1\" data-media-mobile-url=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2023\/03\/woman-smiling-768x1050-1.png\">\n                <\/div>\n            \n        <\/div>\n    <\/div>\n    <!-- If we need pagination -->\n\n    <!-- If we need scrollbar -->\n<\/div>\n<script src=\"https:\/\/cdnjs.cloudflare.com\/ajax\/libs\/Swiper\/8.3.2\/swiper-bundle.min.js\"><\/script>\n<script>\n    const swiper = new Swiper('.swiper', {\n        \/\/ Optional parameters\n        direction: 'horizontal',\n        loop: true,\n\n        \/\/ Navigation arrows\n        navigation: {\n            nextEl: '.swiper-button-next',\n            prevEl: '.swiper-button-prev',\n        },\n\n    });\n\n    document.addEventListener(\"DOMContentLoaded\", function() {\n\n        swiperSlide = document.getElementsByClassName('media-hero-slide');\n\n        function responsiveVideo(x) {\n            if (x.matches) {\n                for (var i = 0; i < swiperSlide.length; i++) {\n                    swiperSlide[0].children[1].children[0].setAttribute('src', swiperSlide[0].children[1].children[\n                        0].dataset.mediaMobileUrl);\n                    swiperSlide[0].children[0].children[0].setAttribute('src', '');\n                }\n            } else {\n                for (var i = 0; i < swiperSlide.length; i++) {\n                    swiperSlide[0].children[0].children[0].setAttribute('src', swiperSlide[0].children[0].children[\n                        0].dataset.mediaDesktopUrl);\n                    swiperSlide[0].children[1].children[0].setAttribute('src', '');\n                }\n            }\n        }\n\n        var x = window.matchMedia(\"(max-width: 768px)\");\n        responsiveVideo(x);\n        x.addListener(responsiveVideo);\n\n    });\n<\/script>\n\n\n<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h1 class=\"wp-block-heading\">Tout savoir pour un fessier galb\u00e9 au f\u00e9minin<\/h1>\n\n\n\n<p>Mesdames, tu r\u00eavez d'un fessier volumineux et muscl\u00e9 ? Mais, comment faire pour obtenir un r\u00e9sultat durable ? Quels sont les exercices musculaires \u00e0 effectuer ? Faut-il adopter une alimentation particuli\u00e8re ? Faut-il suppl\u00e9menter cette derni\u00e8re ? D\u00e9couvrez tous les secrets pour bomber votre fessier. On tu dit tout.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le fessier en quelques mots<\/h2>\n\n\n\n<p>Quelle femme n'a pas r\u00eav\u00e9 un jour de laisser appara\u00eetre sous ses v\u00eatements des fesses bomb\u00e9es ? Mais, avant de plonger au c\u0153ur des routines \u00e0 mettre en place pour y parvenir, int\u00e9ressons-nous au groupe musculaire cibl\u00e9 : le fessier. Ce dernier est le plus volumineux de nos muscles. Il est compos\u00e9 de trois parties distinctes : le petit fessier, le moyen fessier et le grand fessier. D\u00e9couvrons \u00e0 pr\u00e9sent <strong>comment muscler son fessier<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Top 10 : les meilleurs exercices pour un fessier bomb\u00e9<\/h2>\n\n\n\n<p>Mais, <strong>comment muscler ses fessiers<\/strong> ? Comment <strong>raffermir vos fesses<\/strong> ? Nous tu proposons ici une s\u00e9rie de 10 <strong>exercices pour fessiers<\/strong> pour des courbes tr\u00e8s sensuelles. Toutefois, ne pensez pas muscler rapidement votre fessier. Ces exercices sont un engagement dans le temps. Tu devrez r\u00e9aliser trois s\u00e9ances de quinze minutes par semaine pour <strong>raffermir vos fesses<\/strong>. Zoom sur les <strong>meilleurs exercices<\/strong> pour <strong>muscler efficacement votre fessier<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercice n\u00b0 1 : la fente pour des fesses raffermies<\/h3>\n\n\n\n<p>Si <strong>muscler vos fesses rapidement<\/strong> est une illusion, pratiquez r\u00e9guli\u00e8rement la fente peut tu permettre d'obtenir de vrais r\u00e9sultats. La fente arri\u00e8re ou avant tu am\u00e8ne \u00e0 travailler plusieurs groupes musculaires : quadriceps, abdominaux et votre fessier bien s\u00fbr. Tu pouvez r\u00e9aliser cet exercice en marchant. L'ajout d'un poids permet \u00e9galement de d\u00e9cupler vos r\u00e9sultats musculaires.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercice n\u00b0 2 : le squat, un classique<\/h3>\n\n\n\n<p>Pour raffermir vos fesses, le squat est un exercice tr\u00e8s connu. Si tu souhaitez l'int\u00e9grer dans vos s\u00e9ances hebdomadaires, il tu suffit d'ouvrir les pieds \u00e0 la largeur de vos hanches. Tu allez ensuite plier les jambes et pousser vos fesses en arri\u00e8re. Le but est de descendre dans cette position le plus bas possible. Tu devez ensuite remonter puis redescendre.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercice n\u00b0 3 : le pont pour contracter votre fessier<\/h3>\n\n\n\n<p>Autre <strong>exercice pour un fessier<\/strong> bien galb\u00e9 : le pont. Cet exercice tr\u00e8s connu des gymnastes d\u00e9bute au sol. Sur le dos, soulevez votre bassin. Le but ici est d'y parvenir en contractant votre fessier. Et, pour complexifier l'exercice, tu pouvez encercler vos cuisses d'une bande \u00e9lastique.<\/p>\n\n\n\n<link rel=\"stylesheet\" href=\"https:\/\/cdnjs.cloudflare.com\/ajax\/libs\/Swiper\/8.3.2\/swiper-bundle.css\" integrity=\"sha512-ipO1yoQyZS3BeIuv2A8C5AwQChWt2Pi4KU3nUvXxc4TKr8QgG8dPexPAj2JGsJD6yelwKa4c7Y2he9TTkPM4Dg==\" crossorigin=\"anonymous\" referrerpolicy=\"no-referrer\" \/>\n\n<style>\n    .chiefs-recommendation-block {\n        position: relative;\n        left: 50%;\n        transform: translateX(-50vw);\n        width: 100vw;\n        padding: 2rem 1.5rem;\n    }\n\n    .chiefs-recommendation-block .chiefs-recommendation-block__inner-wrap {\n        max-width: 1416px;\n        margin: 0 auto 1.5em auto;\n        position: relative;\n        background: #001489;\n        padding: 40px 0;\n    }\n\n    @media (max-width: 1440px) {\n        .chiefs-recommendation-block {\n            padding: 0 !important;\n\n        }\n\n        .chiefs-recommendation-block .chiefs-recommendation-block__inner-wrap {\n            margin-left: 0 !important;\n            margin-right: 0 !important;\n            max-width: 100% !important;\n        }\n    }\n\n    .chiefs-recommendation-block .chiefs-recommendation-block__inner-wrap .chiefs-recommendation-block__inner-wrap__title h4 {\n        color: #fff;\n        text-align: center;\n    }\n\n    .chiefs-recommendation-block .swiper-button-prev {\n        top: 50%;\n        left: 0;\n    }\n\n    .chiefs-recommendation-block .swiper-button-next {\n        top: 50%;\n        right: 0;\n    }\n\n    .chiefs-recommendation-block .chiefs-recommendation-block__inner-wrap .swiper-slide {\n        text-align: center;\n    }\n\n    .chiefs-recommendation-block .swiper-button-prev,\n    .chiefs-recommendation-block .swiper-button-next {\n        width: 48px;\n        height: 48px;\n        display: flex;\n        align-items: center;\n        justify-content: center;\n        margin: 0 var(--space-lg);\n        \/* background-color: #ffff; *\/\n        border-radius: 50%;\n        background: #31272e;\n        color: #fff;\n        outline: none;\n    }\n\n    .chiefs-recommendation-block .swiper-button-prev:hover,\n    .chiefs-recommendation-block .swiper-button-next:hover {\n        transition: all 250ms ease-in-out;\n        background-color: #88c434;\n    }\n\n    .chiefs-recommendation-block .swiper-button-next::after {\n        content: '';\n        border-top: 3px solid #fff;\n        border-left: 3px solid #fff;\n        height: 14px;\n        width: 14px;\n        display: inline-block;\n        position: relative;\n        transform: rotate(135deg) translate(20%, 20%);\n    }\n\n    .chiefs-recommendation-block .swiper-button-prev::after {\n        content: '';\n        border-top: 3px solid #fff;\n        border-left: 3px solid #fff;\n        height: 14px;\n        width: 14px;\n        display: inline-block;\n        position: relative;\n        transform: rotate(-45deg) translate(20%, 20%);\n    }\n<\/style>\n\n<div id=\"chiefs-recommendation-block-block_875292ce26745d95402becbcf96d0a75\" class=\"chiefs-recommendation-block\" data-aos=\"fade\">\n\n    <div class=\"chiefs-recommendation-block__inner-wrap\">\n        <div class=\"chiefs-recommendation-block__inner-wrap__title\">\n            <h4>Meet your new favorite Chiefs products.<\/h4>\n        <\/div>\n        <!-- Slider main container -->\n        <div class=\"swiper recommended-products\">\n            <!-- Additional required wrapper -->\n            <div class=\"swiper-wrapper\">\n                                        <div class=\"swiper-slide\" style=\"\">\n                            <a href=\"https:\/\/www.chiefslife.com\/fr-eu\/produit\/banana-beach\/\">\n                                <img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_BananaBeach_web-300x300.png\" class=\"attachment-medium size-medium\" alt=\"Banana Beach\" srcset=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_BananaBeach_web-300x300.png 300w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_BananaBeach_web-1024x1024.png 1024w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_BananaBeach_web-150x150.png 150w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_BananaBeach_web-768x768.png 768w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_BananaBeach_web-1536x1536.png 1536w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_BananaBeach_web-336x336.png 336w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_BananaBeach_web-800x800.png 800w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_BananaBeach_web-100x100.png 100w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_BananaBeach_web.png 2000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>                            <\/a>\n                        <\/div>\n                                        <div class=\"swiper-slide\" style=\"\">\n                            <a href=\"https:\/\/www.chiefslife.com\/fr-eu\/produit\/kit-de-degustation-milk-protein-drinks\/\">\n                                <img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/09\/TastingPackage_ProteinDrink_EU-300x300.png\" class=\"attachment-medium size-medium\" alt=\"Kit de d\u00e9gustation Protein Drinks\" srcset=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/09\/TastingPackage_ProteinDrink_EU-300x300.png 300w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/09\/TastingPackage_ProteinDrink_EU-150x150.png 150w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/09\/TastingPackage_ProteinDrink_EU-768x768.png 768w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/09\/TastingPackage_ProteinDrink_EU-336x336.png 336w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/09\/TastingPackage_ProteinDrink_EU-800x800.png 800w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/09\/TastingPackage_ProteinDrink_EU-100x100.png 100w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/09\/TastingPackage_ProteinDrink_EU.png 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>                            <\/a>\n                        <\/div>\n                                        <div class=\"swiper-slide\" style=\"\">\n                            <a href=\"https:\/\/www.chiefslife.com\/fr-eu\/produit\/core-bar-vanilla-cheesecake\/\">\n                                <img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_VanillaCheesecake_Tray_aufsicht_offen_ohne-300x300.png\" class=\"attachment-medium size-medium\" alt=\"Vanilla Cheesecake\" srcset=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_VanillaCheesecake_Tray_aufsicht_offen_ohne-300x300.png 300w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_VanillaCheesecake_Tray_aufsicht_offen_ohne-150x150.png 150w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_VanillaCheesecake_Tray_aufsicht_offen_ohne-768x768.png 768w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_VanillaCheesecake_Tray_aufsicht_offen_ohne-500x500.png 500w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_VanillaCheesecake_Tray_aufsicht_offen_ohne-800x800.png 800w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_VanillaCheesecake_Tray_aufsicht_offen_ohne-336x336.png 336w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_VanillaCheesecake_Tray_aufsicht_offen_ohne-100x100.png 100w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_VanillaCheesecake_Tray_aufsicht_offen_ohne.png 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>                            <\/a>\n                        <\/div>\n                                        <div class=\"swiper-slide\" style=\"\">\n                            <a href=\"https:\/\/www.chiefslife.com\/fr-eu\/produit\/protein-bar-salty-caramel\/\">\n                                <img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Bars_Salty_Caramel_Tray-300x300.png\" class=\"attachment-medium size-medium\" alt=\"Salty Caramel\" srcset=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Bars_Salty_Caramel_Tray-300x300.png 300w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Bars_Salty_Caramel_Tray-150x150.png 150w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Bars_Salty_Caramel_Tray-768x768.png 768w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Bars_Salty_Caramel_Tray-500x500.png 500w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Bars_Salty_Caramel_Tray-800x800.png 800w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Bars_Salty_Caramel_Tray-336x336.png 336w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Bars_Salty_Caramel_Tray-100x100.png 100w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Bars_Salty_Caramel_Tray.png 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>                            <\/a>\n                        <\/div>\n                                        <div class=\"swiper-slide\" style=\"\">\n                            <a href=\"https:\/\/www.chiefslife.com\/fr-eu\/produit\/chiefs-shaker\/\">\n                                <img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Shaker-300x300.png\" class=\"attachment-medium size-medium\" alt=\"Chiefs Shaker\" srcset=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Shaker-300x300.png 300w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Shaker-150x150.png 150w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Shaker-768x768.png 768w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Shaker-500x500.png 500w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Shaker-800x800.png 800w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Shaker-336x336.png 336w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Shaker-100x100.png 100w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2021\/07\/Chiefs_Web_1000x1000_Shaker.png 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>                            <\/a>\n                        <\/div>\n                                        <div class=\"swiper-slide\" style=\"\">\n                            <a href=\"https:\/\/www.chiefslife.com\/fr-eu\/produit\/coffee-county\/\">\n                                <img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_CoffeeCounty_web-300x300.png\" class=\"attachment-medium size-medium\" alt=\"Coffee County\" srcset=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_CoffeeCounty_web-300x300.png 300w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_CoffeeCounty_web-1024x1024.png 1024w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_CoffeeCounty_web-150x150.png 150w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_CoffeeCounty_web-768x768.png 768w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_CoffeeCounty_web-1536x1536.png 1536w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_CoffeeCounty_web-336x336.png 336w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_CoffeeCounty_web-800x800.png 800w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_CoffeeCounty_web-100x100.png 100w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2024\/07\/Chiefs_ProteinDrink_EU_8erTray_CoffeeCounty_web.png 2000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>                            <\/a>\n                        <\/div>\n                                        <div class=\"swiper-slide\" style=\"\">\n                            <a href=\"https:\/\/www.chiefslife.com\/fr-eu\/produit\/core-bar-peanut-butter\/\">\n                                <img decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_PeanutButter_Tray_aufsicht_offen_ohne-300x300.png\" class=\"attachment-medium size-medium\" alt=\"Peanut Butter\" srcset=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_PeanutButter_Tray_aufsicht_offen_ohne-300x300.png 300w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_PeanutButter_Tray_aufsicht_offen_ohne-150x150.png 150w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_PeanutButter_Tray_aufsicht_offen_ohne-768x768.png 768w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_PeanutButter_Tray_aufsicht_offen_ohne-500x500.png 500w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_PeanutButter_Tray_aufsicht_offen_ohne-800x800.png 800w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_PeanutButter_Tray_aufsicht_offen_ohne-336x336.png 336w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_PeanutButter_Tray_aufsicht_offen_ohne-100x100.png 100w, https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2022\/10\/Chiefs_ProteinCoreBar_PeanutButter_Tray_aufsicht_offen_ohne.png 1000w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>                            <\/a>\n                        <\/div>\n                \n            <\/div>\n            <!-- If we need pagination -->\n\n            <!-- If we need navigation buttons -->\n        <\/div>\n\n        <div class=\"swiper-button-prev\"><\/div>\n        <div class=\"swiper-button-next\"><\/div>\n    <\/div>\n\n\n<\/div>\n\n<script src=\"https:\/\/cdnjs.cloudflare.com\/ajax\/libs\/Swiper\/8.3.2\/swiper-bundle.min.js\"><\/script>\n<script>\n    const swiperProductslider = new Swiper('.recommended-products', {\n        \/\/ Optional parameters\n        direction: 'horizontal',\n        loop: true,\n        \/\/ Navigation arrows\n        navigation: {\n            nextEl: '.swiper-button-next',\n            prevEl: '.swiper-button-prev',\n        },\n        slidesPerView: 1,\n\n        breakpoints: {\n            1440: {\n                slidesPerView: 4\n            },\n\n            769: {\n                slidesPerView: 3,\n            },\n\n            576: {\n                slidesPerView: 2,\n            }\n        }\n\n    });\n<\/script>\n\n\n\n<h3 class=\"wp-block-heading\">Exercice n\u00b0 4 : l'\u00e9l\u00e9vation de c\u00f4t\u00e9 de la jambe<\/h3>\n\n\n\n<p>Cet exercice se pratique en \u00e9tant allong\u00e9 sur le c\u00f4t\u00e9. Tu allez ensuite effectuer des mouvements verticaux avec votre jambe. Tu pouvez ajouter une bande \u00e9lastique autour de votre cheville pour accentuer les r\u00e9sultats musculaires escompt\u00e9s.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercice n\u00b0 5 : le Fire hydrate<\/h3>\n\n\n\n<p>Le Fire hydrate est un exercice qui cible sp\u00e9cialement le moyen fessier. Mettez-tu \u00e0 genou sur un tapis de sol et \u00e9levez la jambe sur le c\u00f4t\u00e9. R\u00e9p\u00e9tez l'op\u00e9ration plusieurs fois. Et, pour augmenter le palier de difficult\u00e9 musculaire, ajoutez une bande \u00e9lastique autour de vos cuisses.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercice n\u00b0 6 : le Donkey Kicks<\/h3>\n\n\n\n<p>Le Donkey Kicks est un d\u00e9riv\u00e9 de l'exercice Fire hydrate. Reprenez ainsi la position pr\u00e9c\u00e9dente, mais \u00e9lever cette fois-ci votre jambe vers l'arri\u00e8re \u00e0 90\u00b0. Pensez \u00e0 ajouter une charge \u00e0 votre cheville pour passer au niveau sup\u00e9rieur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercice n\u00b0 7 : le Sumo deadlift<\/h3>\n\n\n\n<p>Le Sumo deadlift ou soulev\u00e9 de terre sumo est un d\u00e9riv\u00e9 du soulev\u00e9 de terre classique. Cette version cible les muscles des jambes ainsi que des fessiers. Pensez \u00e0 ajouter un poids libre pour faire \u00e9voluer cet exercice au niveau de difficult\u00e9 sup\u00e9rieur.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercice n\u00b0 8 : le Squat bulgare<\/h3>\n\n\n\n<p>Ici, on r\u00e9alise toujours une fente, mais avec un pied sur\u00e9lev\u00e9. Pour le support, tu pouvez opter pour un banc ou une chaise. Positionnez-tu debout, dos \u00e0 votre banc ou \u00e0 votre chaise. Posez le dessus de votre pied sur ce support et fl\u00e9chissez les deux jambes. Le genou de la jambe en appui sur le support doit fr\u00f4ler le sol. Remontez ensuite en position initiale, puis recommencez plusieurs fois l'op\u00e9ration. Et, pour la version bonus, ajoutez un poids libre.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercice n\u00b0 9 : le step-up<\/h3>\n\n\n\n<p>La mont\u00e9e sur banc ou step-up est un exercice complet sollicite les quadriceps, les mollets, les ischio-jambiers et les fessiers. Montez avec une seule jambe sur une chaise, un banc ou un step. Puis approchez votre autre pied du premier sur le support. Quant vos deux pieds sont sur le support, redescendez. Tu devez r\u00e9aliser les mouvements effectu\u00e9s lors de la mont\u00e9e, mais cette fois-ci \u00e0 l'envers.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercice n\u00b0 10 : l'\u00e9l\u00e9vation arri\u00e8re de la jambe<\/h3>\n\n\n\n<p>Tendez la jambe gauche en arri\u00e8re puis ramenez-la en position initiale. Une fois votre s\u00e9rie termin\u00e9e, recommencez avec l'autre jambe. Le but ici est d'effectuer doucement ce mouvement d'\u00e9tirement arri\u00e8re, et ce, le plus loin possible. Cet exercice d'\u00e9l\u00e9vation arri\u00e8re de la jambe est parfait pour solliciter efficacement vos muscles fessiers.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Des prot\u00e9ines au menu pour un fessier rebondi<\/h2>\n\n\n\n<p>Et pour soutenir votre routine musculaire, une alimentation riche en prot\u00e9ines est indispensable. Pour un fessier bomb\u00e9, galb\u00e9, veillez \u00e0 introduire dans votre alimentation les poissons (thon, saumon, hareng, maquereaux). Mais, aussi d'autres aliments comme le soja, les p\u00e2tes, ou encore le quinoa. Le beurre d'amande, les \u0153ufs et les viandes maigres sont \u00e9galement les bienvenus au menu.<\/p>\n\n\n\n<p>Mais pourquoi ? Pour tu sculpter un fessier volumineux, vos muscles ont besoin de prot\u00e9ines. Ces derni\u00e8res apportent les acides amin\u00e9s n\u00e9cessaires pour une bonne croissance musculaire. Les augmenter facilite la combustion des graisses et active la phase de s\u00e8che.<\/p>\n\n\n\n<style>\n\n    .chiefs-social-media-cta {\n        width: 100vw;\n        transform: translateX(-50vw);\n        left: 50%;\n        position: relative;\n        padding: 0 95px;\n        padding-bottom: 60px;\n    }\n\n    .chiefs-social-media-cta .wp-block-group {\n        min-width: unset!important;\n        left: unset!important;\n        transform: unset!important;\n        max-width: 1416px;\n        margin: auto;\n        padding: var(--space-lg) var(--space-lg)!important;\n\n    }\n\n    @media (max-width: 1606px) {\n        .chiefs-social-media-cta .wp-block-group {\n            max-width: 100%;\n        }\n    }\n\n    @media ( max-width: 1440px) {\n        .chiefs-social-media-cta {\n            padding: 0;\n        }\n    }\n\n    .chiefs-social-media-cta .chiefs-split__columns {\n        display: flex;\n        align-items: center;\n    }\n\n    .chiefs-social-media-cta .chiefs-split__columns .column-left {\n        width: 70%;\n        margin-right: 20px;\n    }\n\n    .chiefs-social-media-cta .chiefs-split__columns .column-right {\n        width: 20%;\n        text-align: center;\n    }\n\n    .chiefs-social-media-cta .chiefs-split__columns .column-right video {\n        max-width: 100%;\n        max-height: 650px;\n    }\n\n\n    .chiefs-social-media-cta .chiefs-split__columns.reverse .column-left {\n        width: 70%;\n    }\n\n    .chiefs-social-media-cta .chiefs-split__columns.reverse .column-right {\n        width: 20%;\n    }\n\n    .chiefs-social-media-cta .chiefs-split__columns .column-left .title {\n        color: #fff;\n    }\n\n    .chiefs-social-media-cta .chiefs-split__columns .column-right .media-desktop {\n        display: flex;\n    }\n\n    .chiefs-social-media-cta .chiefs-split__columns .column-right .media-mobile {\n        display: none;\n    }\n    .chiefs-social-media-cta .chiefs-split__columns .column-left h2 {\n        font-size: 60px;\n    }\n\n    .chiefs-social-media-cta .chiefs-split__columns .column-left h3 {\n        font-size: 37px;\n    }\n\n    @media (max-width: 1024px) {\n        .chiefs-social-media-cta .chiefs-split__columns .column-left h2 {\n            font-size: 42px;\n        }\n\n        .chiefs-social-media-cta .chiefs-split__columns .column-left h3 {\n            font-size: 26px;\n        }\n    }\n\n    @media (max-width: 768px) {\n        .chiefs-social-media-cta .chiefs-split__columns {\n            flex-direction: column;\n\n        }\n\n        .chiefs-social-media-cta .chiefs-split__columns .column-left {\n            margin: 20px 0;\n            width: 100%;\n        }\n\n        .chiefs-social-media-cta .chiefs-split__columns .column-right {\n            width: 100%;\n        }\n\n        .chiefs-social-media-cta .chiefs-split__columns .column-right img {\n            max-width: 200px;\n            margin: auto;\n        }\n    }\n\n    @media (max-width: 468px) {\n        .chiefs-social-media-cta .chiefs-split__columns {\n            flex-direction: column;\n        }\n\n        .chiefs-social-media-cta .chiefs-split__columns.reverse {\n            flex-direction: column-reverse;\n        }\n\n        .chiefs-social-media-cta .chiefs-split__columns .column-left {\n            width: 100%;\n            margin-right: 0;\n            margin-bottom: 20px;\n        }\n\n        .chiefs-social-media-cta .chiefs-split__columns .column-right {\n            width: 60%;\n        }\n\n        .chiefs-social-media-cta .chiefs-split__columns .column-left h2 {\n        font-size: 32px;\n        }\n\n        .chiefs-social-media-cta .chiefs-split__columns .column-left h3 {\n            font-size: 18px;\n        }\n        \n    }\n\n<\/style>\n\n<div id=\"chiefs-social-media-cta-block_afb639bcf7a65b169797a982d5740bef\" class=\"chiefs-social-media-cta\" data-aos=\"fade\">\n    <div class=\"is-layout-constrained wp-block-group has-background\" style=\"background-color:#1a58bb\">\n        <a href=\"https:\/\/www.instagram.com\/chiefslife\/?hl=en\" style=\"height: 100%;\" target=\"_blank\" rel=\"noopener\">\n            <div class=\"chiefs-split__columns\">\n                <div class=\"chiefs-split__columns__column column-left\">\n\n                    <h2 class=\"has-text-align-center subtitle\" style=\" margin-bottom:0px; color: #ffffff\">NEVER MISS OUT AGAIN.<\/h2>\n                    <h3 class=\"has-text-align-center subtitle\" style=\" margin-bottom:0px; color: #ffffff\">FOLLOW #CHIEFSLIFE ON INSTAGRAM!<\/h3>\n                    \n\n                <\/div>\n                <div class=\"chiefs-split__columns__column column-right\" style=\"display: flex;\">\n                                                    <img decoding=\"async\" src=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2023\/02\/Screenshot-2023-02-09-at-10.18.11.png\" class=\"media-desktop\" alt=\"screenshot-2023-02-09-at-10-18-11\" style=\"height: 100%\" data-media-desktop-url=\"https:\/\/www.chiefslife.com\/fr-eu\/wp-content\/uploads\/sites\/9\/2023\/02\/Screenshot-2023-02-09-at-10.18.11.png\">\n                                    <\/div>\n            <\/div>\n        <\/a>\n    <\/div>\n<\/div>\n\n\n\n<p>Et pour d\u00e9cupler vos r\u00e9sultats musculaires et compl\u00e9ter votre alimentation, rien de tel que des ajouts prot\u00e9iques. Ainsi, pour des produits de haute qualit\u00e9, nous tu conseillons la gamme propos\u00e9e par <strong><a href=\"https:\/\/www.chiefslife.com\/fr-eu\/produits\/\">Chiefs<\/a><\/strong>. Tu pourrez alors suppl\u00e9menter votre alimentation avec des prot\u00e9ines gr\u00e2ce aux produits suivants :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Des poudres de <a href=\"https:\/\/www.chiefslife.com\/fr-eu\/whey-protein\/\" data-type=\"URL\" data-id=\"https:\/\/www.chiefslife.com\/fr-eu\/whey-protein\/\">Whey Protein<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.chiefslife.com\/fr-eu\/protein-bars\/\" data-type=\"URL\" data-id=\"https:\/\/www.chiefslife.com\/fr-eu\/protein-bars\/\">Des barres prot\u00e9in\u00e9es<\/a><\/li>\n\n\n\n<li>Des jus de fruits hyperpro\u00e9tin\u00e9s<\/li>\n\n\n\n<li>Des Mueslis riches en prot\u00e9ines<\/li>\n\n\n\n<li><a href=\"https:\/\/www.chiefslife.com\/fr-eu\/milk-protein-drinks\/\" data-type=\"URL\" data-id=\"https:\/\/www.chiefslife.com\/fr-eu\/milk-protein-drinks\/\">Des boissons lact\u00e9es prot\u00e9in\u00e9es<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.chiefslife.com\/fr-eu\/protein-ice-cream\/\" data-type=\"URL\" data-id=\"https:\/\/www.chiefslife.com\/fr-eu\/protein-ice-cream\/\">Des cr\u00e8mes glac\u00e9es prot\u00e9in\u00e9es<\/a><\/li>\n\n\n\n<li>Des pizzas enrichies en prot\u00e9ines<\/li>\n\n\n\n<li><a href=\"https:\/\/www.chiefslife.com\/fr-eu\/protein-puddings\/\" data-type=\"URL\" data-id=\"https:\/\/www.chiefslife.com\/fr-eu\/protein-puddings\/\">Des puddings hyperpro\u00e9tin\u00e9s<\/a><\/li>\n\n\n\n<li>Du pain enrichi en prot\u00e9ines<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Apparition des premiers r\u00e9sultats<\/h2>\n\n\n\n<p>Une derni\u00e8re question demeure en suspens. \u00c0 quand les premiers r\u00e9sultats visibles ? Faire des efforts oui, mais pas sans r\u00e9sultat. Une femme qui commence la musculation de son fessier a par ailleurs besoin de rep\u00e8res temporels pour ne pas se d\u00e9courager.<\/p>\n\n\n\n<p>Si tu souhaitez constater une premi\u00e8re transformation, tu pouvez r\u00e9aliser des exercices courts quotidiens. De premiers r\u00e9sultats seront visibles au bout de deux semaines. Comptez six mois pour obtenir de belles fesses rebondies si au d\u00e9part, elles \u00e9taient plates. Tout d\u00e9pend de votre morphologie actuelle et de votre assiduit\u00e9.<\/p>\n\n\n\n<p>Tu avez \u00e0 pr\u00e9sent toutes les cl\u00e9s en main pour acqu\u00e9rir le fessier de vos r\u00eaves. Une routine musculaire vari\u00e9e et une alimentation riche en prot\u00e9ines sont vos meilleurs alli\u00e9s. Alors, \u00e0 tu de jouer !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tout savoir pour un fessier galb\u00e9 au f\u00e9minin Mesdames, tu r\u00eavez d&rsquo;un fessier volumineux et muscl\u00e9 ? Mais, comment faire pour obtenir un r\u00e9sultat durable ? Quels sont les exercices musculaires \u00e0 effectuer ? Faut-il adopter une alimentation particuli\u00e8re ? Faut-il suppl\u00e9menter cette derni\u00e8re ? D\u00e9couvrez tous les secrets pour bomber votre fessier. On tu [&hellip;]<\/p>\n","protected":false},"author":1101,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[103],"tags":[],"class_list":["post-11686","post","type-post","status-publish","format-standard","hentry","category-blog-texte"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.chiefslife.com\/fr-eu\/wp-json\/wp\/v2\/posts\/11686","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.chiefslife.com\/fr-eu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.chiefslife.com\/fr-eu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.chiefslife.com\/fr-eu\/wp-json\/wp\/v2\/users\/1101"}],"replies":[{"embeddable":true,"href":"https:\/\/www.chiefslife.com\/fr-eu\/wp-json\/wp\/v2\/comments?post=11686"}],"version-history":[{"count":0,"href":"https:\/\/www.chiefslife.com\/fr-eu\/wp-json\/wp\/v2\/posts\/11686\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.chiefslife.com\/fr-eu\/wp-json\/wp\/v2\/media?parent=11686"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chiefslife.com\/fr-eu\/wp-json\/wp\/v2\/categories?post=11686"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chiefslife.com\/fr-eu\/wp-json\/wp\/v2\/tags?post=11686"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}