{"id":13533,"date":"2023-08-03T15:47:14","date_gmt":"2023-08-03T13:47:14","guid":{"rendered":"https:\/\/www.decibel-danse.com\/conseils\/natation-bienfaits-copy\/"},"modified":"2023-08-03T16:56:17","modified_gmt":"2023-08-03T14:56:17","slug":"running-tips","status":"publish","type":"post","link":"https:\/\/www.decibel-danse.com\/en\/advice\/running-tips\/","title":{"rendered":"Running advice: advice for a fulfilling practice"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"13533\" class=\"elementor elementor-13533\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c955dfc first-img elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c955dfc\" 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 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src=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-pixabay-34495-1-1024x731.jpg\" class=\"attachment-large size-large wp-image-13539\" alt=\"conseils running : une femme qui court\" srcset=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-pixabay-34495-1-1024x731.jpg 1024w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-pixabay-34495-1-300x214.jpg 300w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-pixabay-34495-1-768x548.jpg 768w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-pixabay-34495-1.jpg 1280w\" 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<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-9f148a9 elementor-hidden-mobile\" data-id=\"9f148a9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div 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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__47a2362\" 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-96a2bfa elementor-widget elementor-widget-html\" data-id=\"96a2bfa\" 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    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class=\"elementor-element elementor-element-2f16152 elementor-widget elementor-widget-breadcrumbs\" data-id=\"2f16152\" 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.decibel-danse.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-6bef4e7 elementor-widget elementor-widget-heading\" data-id=\"6bef4e7\" 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\">Conseils running : les conseils pour une pratique \u00e9panouie<\/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-f91a069 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f91a069\" 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-fec58ff\" data-id=\"fec58ff\" 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-47dd2c8 elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-shortcode\" data-id=\"47dd2c8\" 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 after-title\">Temps de lecture : <b><span class=\"wtr-time-number\">9<\/span> min<\/b><\/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-a889442 elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"a889442\" 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>03\/08\/2023<\/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-a44e229 elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"a44e229\" 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.decibel-danse.com\/en\/conseils\/author\/nrabotin\/\">\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\tNoah Rabotin\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-3138c35 elementor-widget elementor-widget-text-editor\" data-id=\"3138c35\" 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;\">Vous \u00eates \u00e0 la recherche de <\/span><b>conseils running<\/b><span style=\"font-weight: 400;\">, de tips pour progresser en<\/span><b> course \u00e0 pied <\/b><span style=\"font-weight: 400;\">ou <\/span><b>jogging<\/b><span style=\"font-weight: 400;\"> ? Vous \u00eates au bon endroit, que vous soyez en pr\u00e9paration pour un semi marathon ou que vous courez pour le plaisir, en ayant les bases de l\u2019entra\u00eenement, vous progresserez jour apr\u00e8s jour autant <\/span><b>physiquement<\/b><span style=\"font-weight: 400;\"> que <\/span><b>mentalement<\/b><span style=\"font-weight: 400;\">.\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-a6a0fc1 elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"a6a0fc1\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"sticky-somm2\" 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;No headings were found on this 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__a6a0fc1\" 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-8fb18a1 elementor-widget elementor-widget-text-editor\" data-id=\"8fb18a1\" 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><strong>Conseils running pour fa\u00e7onner son physique\u00a0<\/strong><\/h2><p><b>Le running est un sport populaire qui offre de nombreux avantages physiques et mentaux. Que vous soyez d\u00e9butant ou un runner chevronn\u00e9, les conseils running peuvent vous servir pour profiter pleinement de votre s\u00e9ance tout en \u00e9vitant les blessures et en am\u00e9liorant vos performances.\u00a0<\/b><\/p><h3><span style=\"font-weight: 400;\">Renforcement musculaire\u00a0<\/span><\/h3><p><span style=\"font-weight: 400;\">Le renforcement musculaire est une composante essentielle du running. Pour commencer, concentrez-vous sur les<\/span><b> muscles cibl\u00e9s<\/b><span style=\"font-weight: 400;\"> pendant la course, tels que les quadriceps, les mollets, les ischio-jambiers, les muscles fessiers, les abdominaux et les muscles des bras, du dos et des \u00e9paules.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Par la suite, pensez \u00e0<\/span><b> adapter votre programme d&rsquo;entra\u00eenement<\/b><span style=\"font-weight: 400;\"> pour \u00e9viter tout d\u00e9s\u00e9quilibre qui peut engendrer des blessures. Par exemple, vous pouvez opter pour les <\/span><b>exercices fonctionnels<\/b><span style=\"font-weight: 400;\">, ce sont ceux qui imitent naturellement les mouvements du running. Vous y trouverez des fentes, des squats, des burpees, des pompes ou encore des planches. Ces exercices am\u00e9liorent la coordination et l\u2019\u00e9quilibre.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Par ailleurs, vous pouvez aussi pratiquer des<\/span><b> exercices de stabilit\u00e9 <\/b><span style=\"font-weight: 400;\">pour maintenir une bonne forme de course. Pour travailler votre stabilit\u00e9, vous pouvez utiliser un swiss ball afin de renforcer votre \u00e9quilibre et votre coordination. \u00c9galement, vous pouvez exercer des planches lat\u00e9rales ou des ponts fessiers qui sont efficaces.\u00a0<\/span><\/p><h4><span style=\"font-weight: 400;\">Comment g\u00e9rer son renforcement musculaire ?\u00a0<\/span><\/h4><p><span style=\"font-weight: 400;\">Ensuite, pour renforcer vos muscles correctement, vous pouvez <\/span><b>alterner entre exercices de renforcement musculaire \u00e0 faible intensit\u00e9 et des exercices \u00e0 haute intensit\u00e9.<\/b><span style=\"font-weight: 400;\"> Ceci permettra \u00e0 vos muscles de s\u2019adapter de fa\u00e7on optimale. C\u2019est aussi l\u2019occasion de les renforcer de diff\u00e9rentes mani\u00e8res. Par ailleurs, ne n\u00e9gligez pas le haut du corps, qui est essentiel pour maintenir une bonne posture et qui favorise une foul\u00e9e efficace.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">De plus, vous pouvez int\u00e9grer des<\/span><b> exercices de pliom\u00e9trie <\/b><span style=\"font-weight: 400;\">tels que les sauts en bo\u00eete, les sauts en hauteur et les sauts en longueur pour am\u00e9liorer votre puissance musculaire et votre explosivit\u00e9. Ceux-ci vous seront utiles pour des d\u00e9marrages rapides ou des sprints en course.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Enfin, ne regardez plus le chrono et laissez un <\/span><b>temps de repos<\/b><span style=\"font-weight: 400;\"> n\u00e9cessaire \u00e0 vos muscles entre les s\u00e9ances. Cette p\u00e9riode est n\u00e9cessaire pour permettre \u00e0 vos muscles de se reconstruire et de devenir plus forts.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Travailler sa souplesse<\/span><\/h3><p><span style=\"font-weight: 400;\">La souplesse est un aspect r\u00e9guli\u00e8rement n\u00e9glig\u00e9 en running. Pourtant, c\u2019est un \u00e9l\u00e9ment essentiel pour faire booster vos performances. Pour s\u2019occuper de sa souplesse, commencez par vous <\/span><b>\u00e9tirer<\/b><span style=\"font-weight: 400;\"> r\u00e9guli\u00e8rement afin d\u2019assouplir vos muscles avant et apr\u00e8s la s\u00e9ance. Vous pouvez d\u00e9buter par des <\/span><b>\u00e9tirements dynamiques<\/b><span style=\"font-weight: 400;\"> comme des mouvements de balancement des jambes, des rotations du tronc et des fentes dynamiques pour pr\u00e9parer votre corps \u00e0 l\u2019effort.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Ensuite, vous pouvez pratiquer l\u2019<\/span><b>\u00e9tirement sur l\u2019ensemble de votre corps <\/b><span style=\"font-weight: 400;\">en vous concentrant sur les groupes musculaires principaux impliqu\u00e9s, \u00e0 savoir les ischio-jambiers, les mollets, les quadriceps, les hanches et les muscles du dos. Mais, attention !<\/span><b> adoptez une approche progressive<\/b><span style=\"font-weight: 400;\">, n\u2019allez pas au-del\u00e0 de vos limites. Augmentez progressivement l\u2019intensit\u00e9 et la dur\u00e9e des \u00e9tirements au fil du temps.\u00a0<\/span><\/p><h4><span style=\"font-weight: 400;\">Autres exercices<\/span><\/h4><p><span style=\"font-weight: 400;\">En outre, en compl\u00e9ment des \u00e9tirements, vous pouvez pratiquer des <\/span><b>exercices de mobilit\u00e9 articulaire<\/b><span style=\"font-weight: 400;\"> pour am\u00e9liorer la flexibilit\u00e9 de vos articulations.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Enfin, n\u2019h\u00e9sitez pas \u00e0 vous<\/span><b> \u00e9tirer pendant vos jours de repos <\/b><span style=\"font-weight: 400;\">ou apr\u00e8s des entra\u00eenements intensifs. Cela favorise la r\u00e9cup\u00e9ration musculaire et pr\u00e9vient les raideurs.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Opter pour une bonne technique de course\u00a0<\/span><\/h3><p><span style=\"font-weight: 400;\">Pour adopter une bonne technique de course, travailler votre <\/span><b>posture<\/b><span style=\"font-weight: 400;\"> en premier lieu. Cela consiste \u00e0 garder le dos droit, les \u00e9paules rel\u00e2ch\u00e9es et la t\u00eate align\u00e9e. Il est important de rester droit et de ne pas se pencher pour \u00e9viter toute surcharge \u00e0 une partie de votre corps.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Ensuite durant votre course, privil\u00e9giez une foul\u00e9e o\u00f9 vous<\/span><b> atterrissez au milieu de votre pied plut\u00f4t que sur votre talon. <\/b><span style=\"font-weight: 400;\">Cette technique permet d<\/span><b>\u2019att\u00e9nuer les chocs<\/b><span style=\"font-weight: 400;\"> sur vos articulations ainsi que d<\/span><b>\u2019\u00e9viter les blessures et douleurs <\/b><span style=\"font-weight: 400;\">sur vos chevilles et genoux.\u00a0<\/span><span style=\"font-weight: 400; font-size: 16px;\"><br \/><\/span><\/p><table><tbody><tr><td><p><b>Le saviez-vous ?\u00a0<\/b><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Une <\/span><b>foul\u00e9e<\/b><span style=\"font-weight: 400;\"> en footing est une <\/span><b>enjamb\u00e9e<\/b><span style=\"font-weight: 400;\">, aussi consid\u00e9r\u00e9e comme la distance entre deux pas.\u00a0<\/span><\/p><\/td><\/tr><\/tbody><\/table><p><span style=\"font-weight: 400;\">Aussi, au fur et \u00e0 mesure, vous pouvez <\/span><b>acc\u00e9l\u00e9rer votre cadence de course<\/b><span style=\"font-weight: 400;\">, c\u2019est-\u00e0-dire le nombre de pas par minute. Pour ce faire, concentrez-vous sur des foul\u00e9es plus courtes et plus rapides plut\u00f4t que sur des longues foul\u00e9es.\u00a0<\/span><\/p><h4><span style=\"font-weight: 400;\">Utiliser correctement son corps<\/span><\/h4><p><span style=\"font-weight: 400;\">Comme vous le savez, pendant la course vos <\/span><b>bras<\/b><span style=\"font-weight: 400;\"> sont sollicit\u00e9s, mais sont-ils bien utilis\u00e9s ? Ils jouent un r\u00f4le important dans l\u2019activit\u00e9, alors il est important de les<\/span><b> bouger correctement<\/b><span style=\"font-weight: 400;\">. Gardez vos coudes pli\u00e9s \u00e0 90\u00b0 et faites-les bouger de mani\u00e8re fluide et coordonn\u00e9e avec vos jambes pour vous propulser vers l\u2019avant.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Par ailleurs, une erreur que font beaucoup de coureurs est le <\/span><b>surcroissement<\/b><span style=\"font-weight: 400;\">. Il s\u2019agit d\u2019une foul\u00e9e o\u00f9 votre pied se croise devant l\u2019autre lors de l&rsquo;atterrissage. Ce mouvement est d\u00e9conseill\u00e9 puisque cela peut cr\u00e9er un d\u00e9s\u00e9quilibre et un risque de blessure \u00e9lev\u00e9. Par cons\u00e9quent, il est pr\u00e9f\u00e9rable de garder vos pieds align\u00e9s en parall\u00e8le de votre trajectoire.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Enfin, pour une technique adapt\u00e9e, portez une <\/span><b>attention particuli\u00e8re \u00e0 vos foul\u00e9es<\/b><span style=\"font-weight: 400;\">. En \u00e9tant conscient de vos pas, vous serez capable d\u2019ajuster vos mouvements si n\u00e9cessaire.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Faire des s\u00e9ances d\u2019intervalles<\/span><\/h3><p><span style=\"font-weight: 400;\">Les <\/span><b>s\u00e9ances en intervalles <\/b><span style=\"font-weight: 400;\">sont l\u2019une des m\u00e9thodes les plus <\/span><b>efficaces pour faire cro\u00eetre votre vitesse, votre endurance et vos performances.<\/b><span style=\"font-weight: 400;\"> Elle consiste \u00e0 alterner entre des p\u00e9riodes d\u2019efforts physiques intenses et des p\u00e9riodes de r\u00e9cup\u00e9ration active. Ces s\u00e9ances sont adaptables \u00e0 n\u2019importe quel niveau. Voici comment pratiquer une s\u00e9ance.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Si vous \u00eates <\/span><b>novice<\/b><span style=\"font-weight: 400;\">, il est pr\u00e9f\u00e9rable de commencer par des <\/span><b>s\u00e9ances courtes et peu intenses<\/b><span style=\"font-weight: 400;\">. Par exemple, vous pouvez alterner entre <\/span><b>30 secondes de sprint et une minute de marche active<\/b><span style=\"font-weight: 400;\">. Ensuite, vous augmentez progressivement l\u2019intensit\u00e9 et la dur\u00e9e des intervalles selon votre am\u00e9lioration physique.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Concernant la pratique en elle-m\u00eame, choisissez un<\/span><b> terrain plat <\/b><span style=\"font-weight: 400;\">pour maintenir un rythme constant et limiter les blessures. De plus, pour mesurer vos intervalles, pr\u00e9voyez une montre GPS ou un chrono afin de suivre le temps r\u00e9el et la distance de chaque effort et r\u00e9cup\u00e9ration.\u00a0<\/span><\/p><h4><span style=\"font-weight: 400;\">D\u00e9but et fin de course<\/span><\/h4><p><span style=\"font-weight: 400;\">Puis avant de commencer votre s\u00e9ance, <\/span><b>\u00e9chauffez-vous correctement<\/b><span style=\"font-weight: 400;\"> en partant de quelques minutes de course lente, en poursuivant sur des \u00e9tirements dynamiques pour pr\u00e9parer vos muscles.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Enfin, apr\u00e8s avoir termin\u00e9 votre s\u00e9ance,<\/span><b> r\u00e9duisez progressivement l\u2019intensit\u00e9 de votre course <\/b><span style=\"font-weight: 400;\">pour \u00e9viter les tensions musculaires.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Adopter un programme d\u2019entra\u00eenement<\/span><\/h3><p><span style=\"font-weight: 400;\">Suivre un programme d\u2019entra\u00eenement est un bon moyen pour am\u00e9liorer votre condition physique, rester motiv\u00e9 et atteindre vos objectifs et vous \u00e9vitera le surmenage. Mais comment en mettre un en place ?\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Premi\u00e8rement,<\/span><b> \u00e9valuez votre niveau physique<\/b><span style=\"font-weight: 400;\"> pour d\u00e9terminer le niveau de difficult\u00e9 qui vous convient. Deuxi\u00e8mement,<\/span><b> d\u00e9terminez des objectifs.<\/b><span style=\"font-weight: 400;\"> Que ce soit pour un marathon, pour am\u00e9liorer votre endurance ou pour gagner en vitesse, cela aidera \u00e0 la conception de votre programme. Ensuite, vous pouvez commencer \u00e0 <\/span><b>planifier vos s\u00e9ances<\/b><span style=\"font-weight: 400;\">. Veillez \u00e0 mettre des s\u00e9ances vari\u00e9es. Une fois que vos s\u00e9ances ont d\u00e9but\u00e9, vous pouvez <\/span><b>augmenter progressivement l\u2019intensit\u00e9, la dur\u00e9e et la fr\u00e9quence<\/b><span style=\"font-weight: 400;\"> au fur et \u00e0 mesure que vous progressez. Enfin, <\/span><b>prenez des notes <\/b><span style=\"font-weight: 400;\">\u00e0 chaque fin de s\u00e9ance pour suivre vos progr\u00e8s et faire des ajustements si besoin.\u00a0<\/span><\/p><p>\u00a0<\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-13542 size-large\" src=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-snapwire-618612-1-1024x682.jpg\" alt=\"conseils running : des personnes sur une piste d'athl\u00e9tisme\" width=\"800\" height=\"533\" srcset=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-snapwire-618612-1-1024x682.jpg 1024w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-snapwire-618612-1-300x200.jpg 300w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-snapwire-618612-1-768x512.jpg 768w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-snapwire-618612-1.jpg 1280w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><h2><strong>Les conseils pour une bonne mentalit\u00e9 running<\/strong><\/h2><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Courir n\u2019est pas seulement une question de condition physique, c\u2019est aussi une question de force mentale. En effet, le running peut \u00eatre autant un d\u00e9fi moral que physique. Parfois, il peut \u00eatre difficile de <\/span><b>surmonter les barri\u00e8res mentales<\/b><span style=\"font-weight: 400;\">. Mais, en adoptant les bonnes strat\u00e9gies, vous pouvez <\/span><b>d\u00e9velopper un mental fort <\/b><span style=\"font-weight: 400;\">qui vous aidera \u00e0 <\/span><b>d\u00e9passer les obstacles <\/b><span style=\"font-weight: 400;\">et \u00e0 <\/span><b>am\u00e9liorer vos performances<\/b><span style=\"font-weight: 400;\">. Alors, voici quelques conseils pour renforcer votre mental durant vos courses.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Se fixer des objectifs r\u00e9alistes<\/span><\/h3><p><span style=\"font-weight: 400;\">Se fixer des objectifs r\u00e9alistes est une \u00e9tape essentielle pour progresser de mani\u00e8re coh\u00e9rente, \u00e9viter la d\u00e9motivation, les d\u00e9ceptions, les frustrations ainsi que les blessures.\u00a0<\/span><\/p><h4><span style=\"font-weight: 400;\">Programme<\/span><\/h4><p><span style=\"font-weight: 400;\">D\u00e9butez en <\/span><b>\u00e9valuant honn\u00eatement votre niveau de condition physique<\/b><span style=\"font-weight: 400;\"> en prenant en compte vos exp\u00e9riences pr\u00e9c\u00e9dentes en running, votre vitesse et votre endurance. Ensuite, <\/span><b>d\u00e9finissez des objectifs mesurables<\/b><span style=\"font-weight: 400;\">. Prenons le cas d\u2019une personne voulant aller plus vite, mesurez la vitesse que vous voulez atteindre en un temps et en une vitesse donn\u00e9e. Continuez en<\/span><b> divisant vos objectifs en petites \u00e9tapes<\/b><span style=\"font-weight: 400;\">. Il s\u2019agit de se donner des objectifs \u00e0 court terme, \u00e0 moyen et long terme. Ainsi votre motivation est toujours au beau fixe et vous pourrez c\u00e9l\u00e9brer vos victoires au fur et \u00e0 mesure que vous progressez. Aussi, prenez en compte vos <\/span><b>contraintes personnelles<\/b><span style=\"font-weight: 400;\"> dans vos objectifs. Soyez conscient du temps que vous pouvez consacrer \u00e0 ce sport. Enfin, pour \u00eatre s\u00fbr d\u2019avoir des objectifs r\u00e9alisables, vous pouvez vous tourner vers des coachs ou des communaut\u00e9s de coureurs pour qu\u2019ils vous orientent vers vos objectifs.\u00a0\u00a0\u00a0\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Visualiser sa r\u00e9ussite<\/span><\/h3><p><span style=\"font-weight: 400;\">La visualisation est une <\/span><b>technique populaire<\/b><span style=\"font-weight: 400;\"> dans le monde du running. Si elle est autant utilis\u00e9e c\u2019est parce qu\u2019elle permet d\u2019<\/span><b>am\u00e9liorer les performances.<\/b><span style=\"font-weight: 400;\"> En quoi consiste la visualisation ? Il s\u2019agit de visualiser ses objectifs, progr\u00e8s et r\u00e9ussite. C\u2019est une pratique que vous pouvez int\u00e9grer \u00e0 votre routine d&rsquo;entra\u00eenement de la mani\u00e8re suivante :\u00a0<\/span><\/p><h4><span style=\"font-weight: 400;\">La mise en pratique<\/span><\/h4><p><span style=\"font-weight: 400;\">D\u2019abord, <\/span><b>choisissez un moment calme <\/b><span style=\"font-weight: 400;\">pour vous d\u00e9tendre et vous concentrer pleinement sur la visualisation. Par exemple, le matin avant de d\u00e9buter votre journ\u00e9e ou le soir avant d\u2019aller vous coucher, peuvent \u00eatre de bons moments. Trouvez un endroit favorable \u00e0 la pratique, o\u00f9 vous pouvez vous allonger de pr\u00e9f\u00e9rence. D\u00e8s lors, vous pouvez commencer la <\/span><b>visualisation<\/b><span style=\"font-weight: 400;\">. Essayez d\u2019<\/span><b>utiliser tous vos sens<\/b><span style=\"font-weight: 400;\"> et imaginez-vous en train de courir en ressentant la sensation de votre pied frappant le sol, entendez votre respiration et visualisez le paysage dans lequel vous \u00eates. De plus, essayez de<\/span><b> visualiser des sc\u00e9narios r\u00e9alistes<\/b><span style=\"font-weight: 400;\"> et d\u00e9taill\u00e9s de vos courses. Par exemple, vous, en train d\u2019atteindre vos objectifs et de surmonter des d\u00e9fis. Soyez le plus r\u00e9aliste possible. Enfin, pour que la visualisation soit efficace, pratiquez-la r\u00e9guli\u00e8rement.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Pratiquer la pleine conscience\u00a0<\/span><\/h3><p><span style=\"font-weight: 400;\">La pleine conscience consiste \u00e0 porter une <\/span><b>attention non-jugeante \u00e0 l\u2019instant pr\u00e9sent<\/b><span style=\"font-weight: 400;\">. Cette technique est particuli\u00e8rement <\/span><b>b\u00e9n\u00e9fique<\/b><span style=\"font-weight: 400;\"> pour le running. Elle permet de vivre pleinement chaque pas, chaque respiration et chaque sensation durant votre course. Comment l\u2019int\u00e9grer \u00e0 votre footing ? On vous l\u2019explique tout de suite.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour d\u00e9buter votre course en \u00e9tant en pleine conscience, <\/span><b>prenez quelques instants pour vous connecter \u00e0 votre esprit et \u00e0 votre respiration.<\/b><span style=\"font-weight: 400;\"> Il est important que vous preniez conscience de votre \u00e9tat \u00e9motionnel et mental. Ensuite, durant votre course, <\/span><b>concentrez-vous sur votre respiration<\/b><span style=\"font-weight: 400;\"> et maintenez une respiration r\u00e9guli\u00e8re. Soyez <\/span><b>conscient de vos sensations corporelles<\/b><span style=\"font-weight: 400;\">, par exemple la mani\u00e8re dont votre pied touche le sol et la sensation du vent sur votre peau. Par ailleurs, il se peut que votre esprit s\u2019\u00e9gare dans vos pens\u00e9es , il suffit de ramener doucement votre attention \u00e0 votre course. Enfin, profitez pleinement du moment pr\u00e9sent.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Utiliser des techniques de respiration\u00a0<\/span><\/h3><p><span style=\"font-weight: 400;\">La respiration est un \u00e9l\u00e9ment cl\u00e9 du running. En effet, une respiration ad\u00e9quate a un impact significatif sur votre confort et vos performances. Dans ce sens, si vous utilisez des techniques de respiration appropri\u00e9es, vous am\u00e9liorez votre endurance et augmentez votre efficacit\u00e9. Pour les inclure dans vos s\u00e9ances, il suffit de quelques \u00e9tapes.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">D\u2019abord, <\/span><b>prenez le temps de les pratiquer durant vos entra\u00eenements<\/b><span style=\"font-weight: 400;\"> r\u00e9guli\u00e8rement pour vous familiariser avec. Lors de vos courses<\/span><b> soyez attentif \u00e0 votre respiration<\/b><span style=\"font-weight: 400;\">. Gardez un souffle r\u00e9gulier tout en restant conscient. Par ailleurs, ne vous forcez pas et <\/span><b>adaptez votre respiration en fonction de l\u2019intensit\u00e9 de votre effort<\/b><span style=\"font-weight: 400;\">. Si vous faites un sprint, vous pouvez augmenter votre rythme de respiration pour fournir plus d\u2019oxyg\u00e8ne \u00e0 vos muscles. Pour terminer, en cas de moment de stress, prenez quelques instants pour respirer profond\u00e9ment et calmement afin de retrouver votre concentration.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Accepter les hauts et les bas<\/span><\/h3><p><span style=\"font-weight: 400;\">La pratique du running est une exp\u00e9rience gratifiante mais elle est parsem\u00e9e de hauts et de bas. Chaque coureur a son lot de d\u00e9fis, de r\u00e9ussite mais aussi de difficult\u00e9s. C\u2019est pourquoi, apprendre \u00e0 accepter les hauts et les bas est une capacit\u00e9 pr\u00e9cieuse en running. Mais les accepter n\u2019est pas une chose facile, alors on vous explique comment faire.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Avant tout, <\/span><b>\u00e9vitez de vous comparer aux autres coureurs<\/b><span style=\"font-weight: 400;\"> ou \u00e0 vos exp\u00e9riences pr\u00e9c\u00e9dentes. Chaque parcours et chaque course sont uniques. Ensuite, commencez par <\/span><b>c\u00e9l\u00e9brer chaque progr\u00e8s<\/b><span style=\"font-weight: 400;\">. Surtout ne consid\u00e9rez pas vos \u00e9checs comme des obstacles insurmontables mais plut\u00f4t comme des<\/span><b> opportunit\u00e9s d\u2019apprentissage<\/b><span style=\"font-weight: 400;\">. Enfin, essayez de trouver du <\/span><b>soutien<\/b><span style=\"font-weight: 400;\"> dans une communaut\u00e9 de coureurs ou dans votre entourage.\u00a0<\/span><\/p><h3><span style=\"font-weight: 400;\">Apprendre de ses exp\u00e9riences\u00a0<\/span><\/h3><p><span style=\"font-weight: 400;\">Pour avoir une bonne mentalit\u00e9, il est essentiel d\u2019apprendre de ses exp\u00e9riences. Effectivement, chaque entra\u00eenement offre des <\/span><b>le\u00e7ons pr\u00e9cieuses<\/b><span style=\"font-weight: 400;\"> pour vous aider \u00e0 <\/span><b>progresser<\/b><span style=\"font-weight: 400;\"> et \u00e0 \u00e9viter de reproduire les erreurs pass\u00e9es pour <\/span><b>devenir une meilleure version de vous-m\u00eames. <\/b><span style=\"font-weight: 400;\">Vos exp\u00e9riences peuvent devenir des opportunit\u00e9s d\u2019am\u00e9lioration. On vous explique le cheminement de pens\u00e9e.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Premi\u00e8rement, il serait efficace de tenir un <\/span><b>journal de bord <\/b><span style=\"font-weight: 400;\">pour identifier vos progr\u00e8s et erreurs pour rep\u00e9rer vos tendances. Ensuite, prenez le temps d\u2019<\/span><b>analyser vos performances<\/b><span style=\"font-weight: 400;\">. Identifiez ce qui a fonctionn\u00e9 ou non et ce que vous auriez pu faire autrement en restant objectif. Sur le m\u00eame th\u00e8me, soyez pr\u00eat \u00e0 faire des <\/span><b>ajustements<\/b><span style=\"font-weight: 400;\"> sur votre programme en fonction de ce que vous avez appris par rapport \u00e0 vos exp\u00e9riences. Pour terminer, n\u2019h\u00e9sitez pas \u00e0 demander des <\/span><b>avis ext\u00e9rieurs<\/b><span style=\"font-weight: 400;\"> \u00e0 vos amis coureurs afin d\u2019avoir une perspective diff\u00e9rente sur votre parcours.\u00a0<\/span><\/p><p>\u00a0<\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-13541 size-full\" src=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-run-ffwpu-2403045-1-1.jpg\" alt=\"conseils running : une femme ach\u00e8ve une course\" width=\"1280\" height=\"720\" srcset=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-run-ffwpu-2403045-1-1.jpg 1280w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-run-ffwpu-2403045-1-1-300x169.jpg 300w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-run-ffwpu-2403045-1-1-1024x576.jpg 1024w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2023\/08\/pexels-run-ffwpu-2403045-1-1-768x432.jpg 768w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/p><h2><strong>Tout ce qu\u2019il faut retenir des conseils running\u00a0<\/strong><\/h2><p><span style=\"font-weight: 400;\">Le running peut \u00eatre une activit\u00e9 complexe \u00e0 effectuer. Mais rassurez-vous, voici un guide des meilleurs conseils pour devenir <\/span><b>performant<\/b><span style=\"font-weight: 400;\"> et <\/span><b>consolider son mental <\/b><span style=\"font-weight: 400;\">:\u00a0<\/span><\/p><ul><li aria-level=\"1\"><b>Renforcer ses muscles<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Accro\u00eetre sa souplesse<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Choisir pour une bonne technique de course\u00a0<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Pratiquer des s\u00e9ances d\u2019intervalle\u00a0<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Mettre en place un programme d\u2019entra\u00eenement\u00a0<\/b><\/li><\/ul><p><span style=\"font-weight: 400; font-size: 16px;\"><b><\/b><br \/><\/span><\/p><p><span style=\"font-weight: 400;\">Par ailleurs, si vous souhaitez renforcer vos muscles avec d\u2019autres sports, vous pouvez d\u00e9couvrir les <\/span><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.decibel-danse.com\/conseils\/natation-bienfaits\/\"><b>bienfaits de la natation<\/b><\/a><\/span><b>, <\/b><span style=\"font-weight: 400;\">le<\/span> <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.decibel-danse.com\/conseils\/sport-de-raquette\/\"><b>sport de raquette intense<\/b><\/a><\/span><b>, <\/b><span style=\"font-weight: 400;\">la<\/span> <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.decibel-danse.com\/conseils\/danse-pour-se-defouler\/\"><b>danse pour se d\u00e9fouler<\/b><\/a><\/span> <span style=\"font-weight: 400;\">ou encore exp\u00e9rimenter un <\/span><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.decibel-danse.com\/conseils\/boxe-cardio\/\"><b>cours cardio boxe<\/b><\/a><\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p><p><span style=\"font-weight: 400; font-size: 16px;\">\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour acqu\u00e9rir une <\/span><b>bonne mentalit\u00e9 <\/b><span style=\"font-weight: 400;\">durant vos courses, voici quelques astuces :\u00a0<\/span><\/p><ul><li aria-level=\"1\"><b>D\u00e9finir objectifs r\u00e9alistes\u00a0<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Visualiser sa r\u00e9ussite<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Exercer la pleine conscience\u00a0<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Pratiquer des techniques de respiration\u00a0<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Accepter les hauts et les bas<\/b><\/li><\/ul><ul><li aria-level=\"1\"><b>Apprendre de ses exp\u00e9riences\u00a0<\/b><\/li><\/ul><h2><strong>De la piste d&rsquo;athl\u00e9tisme \u00e0 la danse chez DECIBEL \u00ae<\/strong><\/h2><p><span style=\"font-weight: 400;\">Pourquoi ne pas tester un cours de danse apr\u00e8s avoir bien couru ? <\/span><b>DECIBEL\u00ae<\/b><span style=\"font-weight: 400;\"> devrait vous s\u00e9duire durant des <\/span><b>sessions de 45 minutes de workout intensif<\/b><span style=\"font-weight: 400;\">. Vous ne devriez pas \u00eatre d\u00e9pays\u00e9 puisque v<\/span><b>os muscles et votre cardio sont travaill\u00e9s !\u00a0<\/b><\/p><p><span style=\"font-weight: 400;\">Le plaisir de la course se retrouve dans la danse puisque vos <\/span><b>abdos<\/b><span style=\"font-weight: 400;\"> et vos <\/span><b>fessiers<\/b><span style=\"font-weight: 400;\"> sont \u00e9galement <\/span><b>renforc\u00e9s<\/b><span style=\"font-weight: 400;\">. Mais cette fois-ci dans un <\/span><b>studio<\/b> <b>tamis\u00e9<\/b><span style=\"font-weight: 400;\"> avec des <\/span><b>playlists<\/b> <b>intemporelles<\/b><span style=\"font-weight: 400;\"> allant de Drake \u00e0 Beyonc\u00e9. De plus vous aurez la chance d\u2019\u00eatre guid\u00e9 par nos <\/span><b>coachs qualifi\u00e9s<\/b><span style=\"font-weight: 400;\"> pour vous faire tomber amoureux de la danse.\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Alors, on vous voit au studio ? <\/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-1755aba elementor-align-center btn-mobile btn-mini elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"1755aba\" 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-sm\" href=\"https:\/\/www.decibel-danse.com\/concept\/\">\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 DECIBEL\u00ae<\/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\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-c4302f4 elementor-hidden-mobile\" data-id=\"c4302f4\" 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-8b823e5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8b823e5\" 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-top-column elementor-element elementor-element-b29b93f\" data-id=\"b29b93f\" 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-c26168d elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"c26168d\" 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-7134654 elementor-share-buttons--view-icon elementor-share-buttons--skin-flat 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=\"7134654\" 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_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"Share on linkedin\">\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-linkedin\" 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<div class=\"elementor-element elementor-element-290684d elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-spacer\" data-id=\"290684d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-89403ef elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"89403ef\" 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\">Tagged<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-28076ff elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"28076ff\" 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-97f2077 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\t\t\t<span class=\"elementor-post-info__terms-list\">\n\t\t\t\t<a href=\"https:\/\/www.decibel-danse.com\/en\/advice\/tag\/dancing\/\" class=\"elementor-post-info__terms-list-item\">dance<\/a>, <a href=\"https:\/\/www.decibel-danse.com\/en\/advice\/tag\/tagged\/\" class=\"elementor-post-info__terms-list-item\">tagged<\/a>\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\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-2a7e8ea related-posts elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2a7e8ea\" 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-top-column elementor-element elementor-element-30a5237\" data-id=\"30a5237\" 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-2e73876 elementor-widget elementor-widget-heading\" data-id=\"2e73876\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">\u00e0 lire aussi<\/h4>\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-24a6cfc elementor-section-full_width related-posts elementor-section-height-default elementor-section-height-default\" data-id=\"24a6cfc\" 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-50 elementor-inner-column elementor-element elementor-element-36cd081\" data-id=\"36cd081\" 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-556aa10 elementor-grid-2 elementor-posts--thumbnail-top elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-posts\" data-id=\"556aa10\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;custom_columns&quot;:&quot;2&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;556aa10&quot;,&quot;post_id&quot;:13533,&quot;theme_id&quot;:13533,&quot;change_url&quot;:false,&quot;reinit_js&quot;:false}\">\n      \t\t<article id=\"post-20478\" class=\"elementor-post elementor-grid-item ecs-post-loop post-20478 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-sur-les-types-de-danse tag-dance tag-tagged\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"8303\" class=\"elementor elementor-8303 post-20478 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-sur-les-types-de-danse tag-dance tag-tagged\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1bbc968d elementor-section-height-min-height elementor-section-items-stretch elementor-hidden-mobile elementor-section-boxed elementor-section-height-default\" data-id=\"1bbc968d\" 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-top-column elementor-element elementor-element-69139064\" data-id=\"69139064\" 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-7e1a9e0d elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"7e1a9e0d\" 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\t<a href=\"https:\/\/www.decibel-danse.com\/en\/advice\/dance-coordination\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/12\/apprendre-a-danser-seul-2-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-9003\" alt=\"apprendre \u00e0 danser seul danseur devant des n\u00e9ons violets\" srcset=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/12\/apprendre-a-danser-seul-2-1-1024x683.jpg 1024w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/12\/apprendre-a-danser-seul-2-1-300x200.jpg 300w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/12\/apprendre-a-danser-seul-2-1-768x512.jpg 768w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/12\/apprendre-a-danser-seul-2-1.jpg 1254w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-218386ce elementor-section-height-min-height elementor-section-content-space-between elementor-section-boxed elementor-section-height-default\" data-id=\"218386ce\" 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-22ca1c1e\" data-id=\"22ca1c1e\" 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-28ea39aa title-related elementor-widget elementor-widget-heading\" data-id=\"28ea39aa\" 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<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.decibel-danse.com\/en\/advice\/dance-coordination\/\">Coordination danse : am\u00e9liorer sa coordination pour mieux danser<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-571921ea elementor-widget elementor-widget-text-editor\" data-id=\"571921ea\" 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\tD\u00e9couvrez le pole dance et am\u00e9liorez vos comp\u00e9tences artistiques. Explorez techniques, conseils et astuces pour exceller&#8230;.\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-269e06b0 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"269e06b0\" 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-sm\" href=\"https:\/\/www.decibel-danse.com\/en\/advice\/dance-coordination\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"7\" height=\"12\" viewBox=\"0 0 7 12\" fill=\"none\"><path d=\"M2.00978 0.45511L5.9343 5.28282C6.03362 5.40505 6.08784 5.55773 6.08784 5.71522C6.08784 5.87272 6.03362 6.0254 5.9343 6.14763L2.00978 10.9753C1.95274 11.0453 1.88089 11.1018 1.7994 11.1407C1.71792 11.1796 1.62882 11.1999 1.53853 11.2002H0.914611C0.487238 11.2002 0.254582 10.7916 0.530661 10.4643L4.38296 5.80847C4.40384 5.78373 4.4153 5.7524 4.4153 5.72002C4.4153 5.68765 4.40384 5.65632 4.38296 5.63158L0.528833 0.965672C0.254583 0.6384 0.485867 0.230225 0.913697 0.230225L1.53853 0.230225C1.62882 0.230539 1.71792 0.250871 1.7994 0.289758C1.88089 0.328644 1.95274 0.385117 2.00978 0.45511Z\" fill=\"black\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire l'article<\/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\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\t<\/div>\n\t\t<\/section>\n\t\t<style> @media (max-width: 1024px) {#post-20478 .elementor-8303 .elementor-element.elementor-element-0dde67e:not(.elementor-motion-effects-element-type-background), #post-20478 .elementor-8303 .elementor-element.elementor-element-0dde67e > .elementor-motion-effects-container > .elementor-motion-effects-layer{background-image: url(\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/12\/apprendre-a-danser-seul-2-1.jpg\");}} @media (max-width: 767px) {#post-20478 .elementor-8303 .elementor-element.elementor-element-0dde67e:not(.elementor-motion-effects-element-type-background), #post-20478 .elementor-8303 .elementor-element.elementor-element-0dde67e > .elementor-motion-effects-container > .elementor-motion-effects-layer{background-image: url(\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2022\/12\/apprendre-a-danser-seul-2-1.jpg\");}}<\/style>\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0dde67e elementor-section-height-min-height one-post-loop elementor-hidden-desktop elementor-hidden-tablet elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"0dde67e\" 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=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8e3548e\" data-id=\"8e3548e\" 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-9e55b74 title-related elementor-widget elementor-widget-heading\" data-id=\"9e55b74\" 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<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.decibel-danse.com\/en\/advice\/dance-coordination\/\">Coordination danse : am\u00e9liorer sa coordination pour mieux danser<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a222331 elementor-widget elementor-widget-spacer\" data-id=\"a222331\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6311432 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-tablet-align-center elementor-widget elementor-widget-button\" data-id=\"6311432\" 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-sm\" href=\"https:\/\/www.decibel-danse.com\/en\/advice\/dance-coordination\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"6\" height=\"12\" viewBox=\"0 0 6 12\" fill=\"none\"><path d=\"M1.76076 0.358186L5.68528 5.1859C5.7846 5.30812 5.83882 5.46081 5.83882 5.6183C5.83882 5.77579 5.7846 5.92848 5.68528 6.0507L1.76076 10.8784C1.70372 10.9484 1.63187 11.0049 1.55038 11.0438C1.46889 11.0827 1.3798 11.103 1.28951 11.1033H0.665587C0.238214 11.1033 0.00555888 10.6947 0.281637 10.3674L4.13394 5.71155C4.15482 5.68681 4.16627 5.65548 4.16627 5.6231C4.16627 5.59073 4.15482 5.55939 4.13394 5.53465L0.279809 0.868748C0.00555918 0.541476 0.236843 0.133301 0.664673 0.133301L1.28951 0.133301C1.3798 0.133615 1.46889 0.153948 1.55038 0.192834C1.63187 0.231721 1.70372 0.288193 1.76076 0.358186Z\" fill=\"white\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire<\/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\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-20353\" class=\"elementor-post elementor-grid-item ecs-post-loop post-20353 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-sur-les-types-de-danse tag-dance tag-tagged\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"8303\" class=\"elementor elementor-8303 post-20353 post type-post status-publish format-standard has-post-thumbnail hentry category-article category-guide-sur-les-types-de-danse tag-dance tag-tagged\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1bbc968d elementor-section-height-min-height elementor-section-items-stretch elementor-hidden-mobile elementor-section-boxed elementor-section-height-default\" data-id=\"1bbc968d\" 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-top-column elementor-element elementor-element-69139064\" data-id=\"69139064\" 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-7e1a9e0d elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"7e1a9e0d\" 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\t<a href=\"https:\/\/www.decibel-danse.com\/en\/advice\/heel-dance\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2024\/03\/kris-atomic-axyT3gifbSU-unsplash-1024x683.jpg\" class=\"attachment-large size-large wp-image-16188\" alt=\"des femmes testent la danse en talon\" srcset=\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2024\/03\/kris-atomic-axyT3gifbSU-unsplash-1024x683.jpg 1024w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2024\/03\/kris-atomic-axyT3gifbSU-unsplash-300x200.jpg 300w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2024\/03\/kris-atomic-axyT3gifbSU-unsplash-768x512.jpg 768w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2024\/03\/kris-atomic-axyT3gifbSU-unsplash-1536x1024.jpg 1536w, https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2024\/03\/kris-atomic-axyT3gifbSU-unsplash.jpg 1920w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-218386ce elementor-section-height-min-height elementor-section-content-space-between elementor-section-boxed elementor-section-height-default\" data-id=\"218386ce\" 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-22ca1c1e\" data-id=\"22ca1c1e\" 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-28ea39aa title-related elementor-widget elementor-widget-heading\" data-id=\"28ea39aa\" 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<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.decibel-danse.com\/en\/advice\/heel-dance\/\">Heels Dance : origines et pratique de la danse sur talons<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-571921ea elementor-widget elementor-widget-text-editor\" data-id=\"571921ea\" 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\tD\u00e9couvrez le pole dance et am\u00e9liorez vos comp\u00e9tences artistiques. Explorez techniques, conseils et astuces pour exceller&#8230;.\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-269e06b0 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"269e06b0\" 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-sm\" href=\"https:\/\/www.decibel-danse.com\/en\/advice\/heel-dance\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"7\" height=\"12\" viewBox=\"0 0 7 12\" fill=\"none\"><path d=\"M2.00978 0.45511L5.9343 5.28282C6.03362 5.40505 6.08784 5.55773 6.08784 5.71522C6.08784 5.87272 6.03362 6.0254 5.9343 6.14763L2.00978 10.9753C1.95274 11.0453 1.88089 11.1018 1.7994 11.1407C1.71792 11.1796 1.62882 11.1999 1.53853 11.2002H0.914611C0.487238 11.2002 0.254582 10.7916 0.530661 10.4643L4.38296 5.80847C4.40384 5.78373 4.4153 5.7524 4.4153 5.72002C4.4153 5.68765 4.40384 5.65632 4.38296 5.63158L0.528833 0.965672C0.254583 0.6384 0.485867 0.230225 0.913697 0.230225L1.53853 0.230225C1.62882 0.230539 1.71792 0.250871 1.7994 0.289758C1.88089 0.328644 1.95274 0.385117 2.00978 0.45511Z\" fill=\"black\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire l'article<\/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\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\t<\/div>\n\t\t<\/section>\n\t\t<style> @media (max-width: 1024px) {#post-20353 .elementor-8303 .elementor-element.elementor-element-0dde67e:not(.elementor-motion-effects-element-type-background), #post-20353 .elementor-8303 .elementor-element.elementor-element-0dde67e > .elementor-motion-effects-container > .elementor-motion-effects-layer{background-image: url(\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2024\/03\/kris-atomic-axyT3gifbSU-unsplash.jpg\");}} @media (max-width: 767px) {#post-20353 .elementor-8303 .elementor-element.elementor-element-0dde67e:not(.elementor-motion-effects-element-type-background), #post-20353 .elementor-8303 .elementor-element.elementor-element-0dde67e > .elementor-motion-effects-container > .elementor-motion-effects-layer{background-image: url(\"https:\/\/www.decibel-danse.com\/wp-content\/uploads\/2024\/03\/kris-atomic-axyT3gifbSU-unsplash.jpg\");}}<\/style>\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0dde67e elementor-section-height-min-height one-post-loop elementor-hidden-desktop elementor-hidden-tablet elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"0dde67e\" 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=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8e3548e\" data-id=\"8e3548e\" 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-9e55b74 title-related elementor-widget elementor-widget-heading\" data-id=\"9e55b74\" 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<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.decibel-danse.com\/en\/advice\/heel-dance\/\">Heels Dance : origines et pratique de la danse sur talons<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a222331 elementor-widget elementor-widget-spacer\" data-id=\"a222331\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6311432 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-tablet-align-center elementor-widget elementor-widget-button\" data-id=\"6311432\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div 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0.133615 1.46889 0.153948 1.55038 0.192834C1.63187 0.231721 1.70372 0.288193 1.76076 0.358186Z\" fill=\"white\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire<\/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\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-7baa0c8 elementor-widget elementor-widget-html\" data-id=\"7baa0c8\" 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\r\n  <script type=\"text\/javascript\">\r\n    jQuery(document).on('ready', function() {\r\nif (jQuery(window).width() < 767) { \r\n        jQuery(\".related-posts .ecs-posts\").slick({\r\n        infinite: true,\r\n        prevArrow:'<button 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