{"id":1654614,"date":"2021-05-21T16:08:12","date_gmt":"2021-05-21T16:08:12","guid":{"rendered":"https:\/\/www.myzen.tv\/?post_type=programs&p=1654614"},"modified":"2026-01-25T07:10:33","modified_gmt":"2026-01-25T07:10:33","slug":"8891-swan-dive-s00-e09","status":"publish","type":"program","link":"https:\/\/www.myzen.tv\/fr\/program\/episode\/8891-swan-dive-s00-e09","title":{"rendered":"Swan dive"},"content":{"rendered":"

Dans cet \u00e9pisode, nous vous montrerons l\u2019exercice swan dive qui nous permettra de travailler nos lombaires, nos bras et nos abdos. Pour cela, allongez-vous sur le ventre, pliez vos bras le long du corps, contractez la sangle abdominale et relevez le haut du corps en glissant gr\u00e2ce au ballon devant vous, tout en gardant les jambes tendues. <\/p>\n","protected":false},"excerpt":{"rendered":"

Dans cet \u00e9pisode, nous vous montrerons l\u2019exercice swan dive qui nous permettra de travailler nos lombaires, nos bras et nos abdos.<\/p>\n","protected":false},"featured_media":1655077,"parent":0,"menu_order":0,"template":"","format":"standard","meta":{"episode_type":"","audio_file":"","cover_image":"","cover_image_id":"","duration":"00:03:00","filesize":"","date_recorded":"","explicit":"","block":"","itunes_episode_number":"","itunes_title":"","itunes_season_number":"","itunes_episode_type":"","filesize_raw":""},"program_type":[32],"group":[268,315],"d_category":[1177],"genre":[1372],"class_list":["post-1654614","program","type-program","status-publish","format-standard","has-post-thumbnail","hentry","program_type-episode","group-fitness-yoga","group-remise-en-forme","d_category-body-and-soul","genre-do-it-yourself"],"yoast_head":"\nSwan dive - MyZen TV<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.myzen.tv\/fr\/program\/episode\/8891-swan-dive-s00-e09\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Swan dive - 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