Félicitations! Vous faites un grand pas vers une meilleure santé.
Le programme safe compte quatre niveaux de difficulté et chacun comprend cinq vidéos d’exercices. Commencez toujours par la vidéo d’échauffement afin d’étirer vos muscles et de bien préparer votre corps.
Pour obtenir de meilleurs résultats, commencez par le Niveau 1. Chaque niveau devrait vous prendre environ 25 à 30 minutes.
Ne vous découragez pas si vous n’arrivez pas à terminer un niveau en entier, du premier coup. À mesure que vous vous renforcerez, le programme safe deviendra plus facile. Lorsque vous sentez que vous maîtrisez un niveau, vous pouvez passer au suivant.
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25 à 30 minutes'%3e%3cg%20id='Molecules-/-Program-/-Mobile'%20transform='translate(14.000000,%20831.000000)'%3e%3cg%20id='Atoms-/-Intensity'%20transform='translate(0.000000,%20794.000000)'%3e%3crect%20id='Rectangle'%20fill='%2302020A'%20x='0'%20y='13.2413793'%20width='4.71171561'%20height='10.7586207'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-2'%20fill='%23E5E5E6'%20x='6.28228748'%20y='9.10344828'%20width='4.71171561'%20height='14.8965517'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-3'%20fill='%23E5E5E6'%20x='12.564575'%20y='4.13793103'%20width='4.71171561'%20height='19.862069'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-4'%20fill='%23E5E5E6'%20x='18.8468624'%20y='0'%20width='4.71171561'%20height='24'%3e%3c/rect%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/svg%3e)
Light'%20fill='%2302020A'%3e%3cg%20id='Molecules-/-Program-/-Mobile'%20transform='translate(14.000000,%20831.000000)'%3e%3cg%20id='Atoms-/-Target-Areas'%20transform='translate(2.000000,%20891.000000)'%3e%3cpolygon%20id='Fill-1'%20points='2.07948387%2013.1612903%205.36516129%2016.4454194%200%2021.8105806%202.18941935%2024%207.55458065%2018.6363871%2010.8387097%2021.9189677%2010.8387097%2013.1612903'%3e%3c/polygon%3e%3cpolygon%20id='Fill-2'%20points='13.1612903%2013.1612903%2013.1612903%2021.9189677%2016.4454194%2018.6363871%2021.8090323%2024%2024%2021.8105806%2018.6348387%2016.4454194%2021.9205161%2013.1612903'%3e%3c/polygon%3e%3cpolygon%20id='Fill-3'%20points='21.8090323%200%2016.4454194%205.36516129%2013.1612903%202.08103226%2013.1612903%2010.8387097%2021.9205161%2010.8387097%2018.6348387%207.55458065%2024%202.18941935'%3e%3c/polygon%3e%3cpolygon%20id='Fill-4'%20points='2.18941935%200%200%202.18941935%205.36516129%207.55458065%202.07948387%2010.8387097%2010.8387097%2010.8387097%2010.8387097%202.08103226%207.55458065%205.36516129'%3e%3c/polygon%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/svg%3e)
Tout le corps'%20fill='%2302020A'%3e%3cg%20id='Molecules-/-Program-/-Mobile'%20transform='translate(14.000000,%20831.000000)'%3e%3cg%20id='788'%20transform='translate(2.000000,%20989.000000)'%3e%3cpolyline%20id='Fill-1772'%20points='19.5%2017.12%204.5%2017.12%204.5%208%200%208%200%2023.2%204.5%2023.2%204.5%2020.16%2019.5%2020.16%2019.5%2023.2%2024%2023.2%2024%208%2019.5%208%2019.5%2017.12'%3e%3c/polyline%3e%3cpath%20d='M19.779,0%20L4.221,0%20C1.89,0%200,1.9152%200,4.27728%20L0,6.08%20L6,6.08%20L6,15.2%20L18,15.2%20L18,6.08%20L24,6.08%20L24,4.27728%20C24,1.9152%2022.11,0%2019.779,0'%20id='Fill-1773'%3e%3c/path%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/svg%3e)
Une chaise, une table de chevet ou un comptoir
25 à 30 minutes'%3e%3cg%20id='Molecules-/-Program-/-Mobile-Copy'%20transform='translate(14.000000,%201915.000000)'%3e%3cg%20id='Atoms-/-Intensity'%20transform='translate(0.000000,%20794.000000)'%3e%3crect%20id='Rectangle'%20fill='%2302020A'%20x='0'%20y='13.2413793'%20width='4.71171561'%20height='10.7586207'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-2'%20fill='%2302020A'%20x='6.28228748'%20y='9.10344828'%20width='4.71171561'%20height='14.8965517'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-3'%20fill='%23E5E5E6'%20x='12.564575'%20y='4.13793103'%20width='4.71171561'%20height='19.862069'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-4'%20fill='%23E5E5E6'%20x='18.8468624'%20y='0'%20width='4.71171561'%20height='24'%3e%3c/rect%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/svg%3e)
ModerateTout le corpsUne chaise, une table de chevet ou un comptoir
25 à 30 minutes'%3e%3cg%20id='Molecules-/-Program-/-Mobile-Copy-2'%20transform='translate(14.000000,%202999.000000)'%3e%3cg%20id='Atoms-/-Intensity'%20transform='translate(0.000000,%20794.000000)'%3e%3crect%20id='Rectangle'%20fill='%2302020A'%20x='0'%20y='13.2413793'%20width='4.71171561'%20height='10.7586207'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-2'%20fill='%2302020A'%20x='6.28228748'%20y='9.10344828'%20width='4.71171561'%20height='14.8965517'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-3'%20fill='%2302020A'%20x='12.564575'%20y='4.13793103'%20width='4.71171561'%20height='19.862069'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-4'%20fill='%23E5E5E6'%20x='18.8468624'%20y='0'%20width='4.71171561'%20height='24'%3e%3c/rect%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/svg%3e)
Moderate to vigorousTout le corpsUne chaise, une table de chevet ou un comptoir
25 à 30 minutes'%20fill='%2302020A'%3e%3cg%20id='Molecules-/-Program-/-Mobile-Copy-3'%20transform='translate(14.000000,%204083.000000)'%3e%3cg%20id='Atoms-/-Intensity'%20transform='translate(0.000000,%20794.000000)'%3e%3crect%20id='Rectangle'%20x='0'%20y='13.2413793'%20width='4.71171561'%20height='10.7586207'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-2'%20x='6.28228748'%20y='9.10344828'%20width='4.71171561'%20height='14.8965517'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-3'%20x='12.564575'%20y='4.13793103'%20width='4.71171561'%20height='19.862069'%3e%3c/rect%3e%3crect%20id='Rectangle-Copy-4'%20x='18.8468624'%20y='0'%20width='4.71171561'%20height='24'%3e%3c/rect%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/g%3e%3c/svg%3e)
VigorousTout le corpsUne chaise, une table de chevet ou un comptoirSi vous vous sentez à l’aise et souhaitez continuer à faire de l’exercice, vous pouvez passer au niveau suivant. Cependant, nous vous recommandons une période de repos de 2 jours avant d’essayer un niveau d'intensité plus élevé.
Vous êtes sur le point de commencer un niveau avancé. Nous vous suggérons de commencer par le Niveau undefined et de compléter les niveaux dans l’ordre.