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Gym Douce sur Chaise pour Seniors de 60 Ans et Plus: Défi de 28 Jours: Le programme équilibre et force jour par jour, avec les tests à faire chez soi,
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Health GeneralGeneral FitnessSelf-Help
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ISBN13: 9798192669686
Publisher: Independently Published
Published: Aug 14 2026
Pages: 148
Weight: 0.46
Height: 0.32 Width: 6.00 Depth: 9.00
Language: French
Publisher: Independently Published
Published: Aug 14 2026
Pages: 148
Weight: 0.46
Height: 0.32 Width: 6.00 Depth: 9.00
Language: French
Vous tenez moins bien sur vos jambes qu'avant ? Ça se retrouve. Jour après jour, avec une simple chaise. Ce livre est un défi de 28 jours, écrit en gros caractères de 16 points pour être lu sans lunettes et sans effort. Chaque jour, une double page: votre séance à cocher, un quart d'heure, assis sur une chaise ou debout en appui sur son dossier. Pas de matériel, pas de salle de sport, pas de tenue spéciale. D'ABORD, VOUS VOUS MESUREZ
Le jour 0, avant de commencer, le livre vous fait passer 5 tests simples, chez vous, avec une montre: tenir sur une jambe, vous lever d'une chaise en 30 secondes, et trois autres. Pour chaque test, une grille vous montre où vous vous situez pour votre âge. Vous notez vos chiffres dans la fiche de score. LES 26 MOUVEMENTS, EXPLIQUÉS UN PAR UN
Tous les gestes du programme sont décrits pas à pas dans leur propre chapitre: à quoi sert le mouvement, la consigne de sécurité avant de le faire, les étapes une par une, une version plus douce si c'est trop dur, une version qui pousse quand c'est devenu facile. Chaque jour vous renvoie à la page du mouvement: vous ne cherchez jamais. PUIS VOUS SUIVEZ LE PROGRAMME, UN JOUR À LA FOIS
- Semaine 1: les appuis. Tout se fait assis ou bien tenu à la chaise.
- Semaine 2: la force. Les cuisses, les hanches, les mollets, ce qui vous porte.
- Semaine 3: l'équilibre. On allège les mains, doucement: deux mains, une main, un doigt.
- Semaine 4: debout dans la vraie vie. Marcher en parlant, se relever du sol, enchaîner sans y penser. LE JOUR 28, VOUS REFAITES LES TESTS
Mêmes tests, même montre, mêmes règles. Vous posez vos deux colonnes de chiffres côte à côte, et vous voyez, écrit de votre main, ce que quatre semaines ont changé. PENSÉ POUR ÊTRE FACILE À LIRE ET À SUIVRE
- Le texte en gros caractères de 16 points, du premier test au dernier exercice
- Un jour = une double page, avec le renvoi vers la fiche du mouvement
- Chaque mouvement avec sa consigne de sécurité avant les étapes, sa version douce et sa version qui pousse
- Une page avant de commencer à montrer à votre médecin
- Le programme d'entretien pour continuer après le défi Ce livre s'offre aussi très bien: à un parent, à un proche qui dit je ne me sens plus très sûr sur mes jambes . C'est un cadeau qui dit prends soin de toi. Cet ouvrage est un programme d'exercices doux à visée d'information. Il ne constitue pas un avis médical et ne remplace pas votre médecin. Demandez son avis avant de commencer, surtout en cas de maladie, de chirurgie récente ou de chutes répétées.
Tous les gestes du programme sont décrits pas à pas dans leur propre chapitre: à quoi sert le mouvement, la consigne de sécurité avant de le faire, les étapes une par une, une version plus douce si c'est trop dur, une version qui pousse quand c'est devenu facile. Chaque jour vous renvoie à la page du mouvement: vous ne cherchez jamais. PUIS VOUS SUIVEZ LE PROGRAMME, UN JOUR À LA FOIS
- Semaine 1: les appuis. Tout se fait assis ou bien tenu à la chaise.
- Semaine 2: la force. Les cuisses, les hanches, les mollets, ce qui vous porte.
- Semaine 3: l'équilibre. On allège les mains, doucement: deux mains, une main, un doigt.
- Semaine 4: debout dans la vraie vie. Marcher en parlant, se relever du sol, enchaîner sans y penser. LE JOUR 28, VOUS REFAITES LES TESTS
Mêmes tests, même montre, mêmes règles. Vous posez vos deux colonnes de chiffres côte à côte, et vous voyez, écrit de votre main, ce que quatre semaines ont changé. PENSÉ POUR ÊTRE FACILE À LIRE ET À SUIVRE
- Le texte en gros caractères de 16 points, du premier test au dernier exercice
- Un jour = une double page, avec le renvoi vers la fiche du mouvement
- Chaque mouvement avec sa consigne de sécurité avant les étapes, sa version douce et sa version qui pousse
- Une page avant de commencer à montrer à votre médecin
- Le programme d'entretien pour continuer après le défi Ce livre s'offre aussi très bien: à un parent, à un proche qui dit je ne me sens plus très sûr sur mes jambes . C'est un cadeau qui dit prends soin de toi. Cet ouvrage est un programme d'exercices doux à visée d'information. Il ne constitue pas un avis médical et ne remplace pas votre médecin. Demandez son avis avant de commencer, surtout en cas de maladie, de chirurgie récente ou de chutes répétées.
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