{"id":1237,"date":"2023-03-31T13:41:11","date_gmt":"2023-03-31T13:41:11","guid":{"rendered":"https:\/\/www.andesport.com\/?p=1237"},"modified":"2024-05-28T21:05:29","modified_gmt":"2024-05-29T00:05:29","slug":"sentrainer-a-lascension-de-laconcagua","status":"publish","type":"post","link":"https:\/\/andesport.net\/fr\/sentrainer-a-lascension-de-laconcagua\/","title":{"rendered":"S\u2019ENTRA\u00ceNER \u00c0 L\u2019ASCENSION DE L\u2019ACONCAGUA"},"content":{"rendered":"\n

COMMENT \u00caTRE PARFAITEMENT PR\u00c9PAR\u00c9<\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Pour atteindre le sommet, vous aurez besoin d\u2019une bonne capacit\u00e9 a\u00e9robique et de la force de vos jambes. La randonn\u00e9e prend environ 20 jours et vous marcherez de longues heures en mont\u00e9e.
En plus de cela, le sommet est extr\u00eamement froid et sape la force de votre corps tr\u00e8s rapidement.

Nous vous conseillons vivement d\u2019\u00e9tablir un plan d\u2019entra\u00eenement au moins 6 semaines avant votre d\u00e9part. Cela devrait inclure un certain nombre d\u2019exercices d\u2019a\u00e9robic, de musculation et de longues randonn\u00e9es. Les personnes capables de courir un marathon peuvent ne pas atteindre le sommet de l\u2019Aconcagua car elles sont trop confiantes. Vous devrez consacrer quatre \u00e0 six mois \u00e0 la formation d\u2019une heure et demie quatre fois par semaine. Soyez coh\u00e9rent, ce qui n\u00e9cessitera un engagement. L\u2019effet sera rentable \u00e0 plusieurs reprises. Dormez au moins huit heures par nuit. Au moins la moiti\u00e9 de vos s\u00e9ances d\u2019entra\u00eenement devraient \u00eatre \u00e0 l\u2019ext\u00e9rieur.<\/p>\n\n\n\n

VOICI QUELQUES CHOSES QUE NOUS VOUS PROPOSONS DE METTRE EN PLACE DANS VOTRE PLAN DE FORMATION ACONCAGUA.<\/h2>\n\n\n\n

D\u00c9VELOPPER L\u2019ENDURANCE ET L\u2019ENDURANCE<\/h3>\n\n\n\n

Pour d\u00e9velopper l\u2019endurance, vous pouvez courir, faire du v\u00e9lo, du ski ou une marche rapide. Faites cela aussi souvent que vous le pouvez, avec des voyages de week-end ou plus longs. Le conditionnement par l\u2019escalade et la randonn\u00e9e est le mieux que vous puissiez faire, vous mettre \u00e0 l\u2019aise en terrain montagneux toute la journ\u00e9e. Ne vous poussez pas si loin que vous vous blessez. Votre routine devrait \u00eatre vari\u00e9e pour \u00e9viter les blessures dues \u00e0 une utilisation excessive.<\/p>\n\n\n\n

OBTENEZ UN POIDS DE PORTAGE CONFORTABLE<\/h3>\n\n\n\n

\"\"
Il peut \u00eatre efficace de s\u2019entra\u00eener sur les pentes ou les escaliers avec un sac: vous monterez puis descendez 13 000 pieds chacun. Commencez avec un sac l\u00e9ger et augmentez progressivement le poids.
Ne jamais courir avec un sac. Des poids de 2 lb \u00e0 la cheville vous pr\u00e9pareront au poids suppl\u00e9mentaire des chaussures de randonn\u00e9e, mais encore une fois, vous ne devriez pas courir lorsque vous faites cela.<\/p>\n\n\n\n

PR\u00c9PAREZ-VOUS MENTALEMENT<\/h3>\n\n\n\n

Il y aura des moments o\u00f9 votre corps vous fera savoir que vous quittez votre zone de confort. Vous pourriez \u00eatre confin\u00e9 \u00e0 une tente les jours de temp\u00eate. Pr\u00e9parez-vous \u00e0 faire face aux difficult\u00e9s et aux moments difficiles o\u00f9 abandonner est une question constante.<\/p>\n\n\n\n

BIEN MANGER<\/h3>\n\n\n\n
\"\"<\/figure>\n\n\n\n

L\u2019impact de l\u2019alimentation ne peut \u00eatre sous-estim\u00e9. Cherchez un r\u00e9gime alimentaire qui d\u00e9veloppe votre force et votre endurance. Ce r\u00e9gime devrait \u00eatre riche en glucides. Inutile de dire qu\u2019il existe une mine d\u2019informations en ligne, dans des livres et des articles. Vous pouvez m\u00eame consulter un nutritionniste professionnel ayant travaill\u00e9 avec des athl\u00e8tes. Les pilules de vitamines peuvent garantir que votre corps re\u00e7oit les quantit\u00e9s recommand\u00e9es requises pour une routine d\u2019exercice accrue.<\/p>\n\n\n\n

ENTRA\u00ceNEMENT MUSCULAIRE<\/h3>\n\n\n\n

La musculation est n\u00e9cessaire pour am\u00e9liorer le m\u00e9tabolisme ana\u00e9robie qui nourrit une grande partie du travail musculaire. Les poids doivent \u00eatre suffisamment l\u00e9gers pour que vous puissiez vous concentrer sur une bonne forme, en effectuant deux s\u00e9ries de chaque exercice pendant huit \u00e0 dix r\u00e9p\u00e9titions. Vous serez heureux d\u2019avoir d\u00e9velopp\u00e9 votre dos et vos \u00e9paules lorsque vous portez votre sac \u00e0 dos ou utilisez des b\u00e2tons de randonn\u00e9e. Vos mollets, vos fessiers, vos ischio-jambiers, vos hanches et vos quads seront tous exerc\u00e9s lorsque vous montez ou descendez des pentes raides, enneig\u00e9es et recouvertes de glace.
Si vous souhaitez terminer votre entra\u00eenement, ne vous d\u00e9range pas de faire un autre entra\u00eenement demain. Vos exercices doivent \u00eatre amusants et les endroits o\u00f9 vous allez doivent \u00eatre nouveaux. Sois cr\u00e9atif. Travailler avec des amis est plus agr\u00e9able et vous alimentera avec des encouragements.<\/p>\n\n\n\n

EAU<\/h3>\n\n\n\n

Consommez beaucoup d\u2019eau, non seulement parce que votre corps en a besoin, mais pour s\u2019habituer \u00e0 l\u2019hydratation. Sur Aconcagua, vous buvez au moins quatre litres par jour. La d\u00e9shydratation est souvent impliqu\u00e9e dans les effets n\u00e9fastes sur l\u2019altitude. Vous saurez que les choses vont bien si votre urine est claire et abondante.<\/p>\n\n\n\n

AUTRES COMP\u00c9TENCES SP\u00c9CIFIQUES<\/h3>\n\n\n\n

\"\"
Selon l\u2019itin\u00e9raire Aconcagua que vous empruntez, vous devrez peut-\u00eatre d\u00e9velopper des comp\u00e9tences sp\u00e9cifiques, telles que l\u2019arr\u00eat du piolet, le cramponnage et les d\u00e9placements en cordes. Vous pouvez les apprendre en grimpant et en vous entra\u00eenant dans les petites montagnes enneig\u00e9es de votre pays d\u2019origine. Si vous n\u2019avez pas de montagne qui permette une formation ad\u00e9quate, nous vous recommandons de visiter un pays qui le fait et de suivre un cours d\u2019alpinisme hivernal pour d\u00e9velopper vos comp\u00e9tences.<\/p>\n","protected":false},"excerpt":{"rendered":"

COMMENT \u00caTRE PARFAITEMENT PR\u00c9PAR\u00c9 Pour atteindre le sommet, vous aurez besoin d\u2019une bonne capacit\u00e9 a\u00e9robique et de la force de vos jambes. La randonn\u00e9e prend environ 20 jours et vous marcherez de longues heures en mont\u00e9e.En plus de cela, le sommet est extr\u00eamement froid et sape la force de votre corps tr\u00e8s rapidement. Nous vous […]<\/p>\n","protected":false},"author":1,"featured_media":603,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[14],"tags":[],"class_list":["post-1237","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar"],"yoast_head":"\nS\u2019ENTRA\u00ceNER \u00c0 L\u2019ASCENSION DE L\u2019ACONCAGUA<\/title>\n<meta name=\"description\" content=\"COMMENT \u00caTRE PARFAITEMENT PR\u00c9PAR\u00c9 Pour atteindre le sommet, vous aurez besoin d\u2019une bonne capacit\u00e9 a\u00e9robique et de la force de vos jambes. 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