{"id":690,"date":"2021-12-09T17:41:21","date_gmt":"2021-12-09T16:41:21","guid":{"rendered":"https:\/\/vernisculturel.fr\/?p=690"},"modified":"2023-07-02T12:29:10","modified_gmt":"2023-07-02T10:29:10","slug":"le-gainage","status":"publish","type":"post","link":"https:\/\/planetevero.fr\/index.php\/2021\/12\/09\/le-gainage\/","title":{"rendered":"&#8211; Le gainage &#8211;"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_76 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">A d\u00e9couvrir...<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69fb50861de1d\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69fb50861de1d\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/planetevero.fr\/index.php\/2021\/12\/09\/le-gainage\/#Le_principe_du_gainage\" >Le principe du gainage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/planetevero.fr\/index.php\/2021\/12\/09\/le-gainage\/#Les_avantages\" >Les avantages<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/planetevero.fr\/index.php\/2021\/12\/09\/le-gainage\/#Les_precautions\" >Les pr\u00e9cautions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/planetevero.fr\/index.php\/2021\/12\/09\/le-gainage\/#Quelques_exemples\" >Quelques exemples<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/planetevero.fr\/index.php\/2021\/12\/09\/le-gainage\/#La_planche_statique\" >La planche statique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/planetevero.fr\/index.php\/2021\/12\/09\/le-gainage\/#La_planche_dynamique\" >La planche dynamique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/planetevero.fr\/index.php\/2021\/12\/09\/le-gainage\/#Le_climbing\" >Le climbing<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p>[et_pb_section fb_built=\u00a0\u00bb1&Prime; inner_shadow=\u00a0\u00bbon\u00a0\u00bb admin_label=\u00a0\u00bbHeader\u00a0\u00bb _builder_version=\u00a0\u00bb4.21.0&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_color=\u00a0\u00bb#f7f7f7&Prime; custom_margin=\u00a0\u00bb1%||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb0px||||false|false\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_row use_custom_gutter=\u00a0\u00bbon\u00a0\u00bb _builder_version=\u00a0\u00bb4.21.0&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_enable_image=\u00a0\u00bboff\u00a0\u00bb width=\u00a0\u00bb95%\u00a0\u00bb custom_margin=\u00a0\u00bb0px||0px||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb0px||0px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb]La pratique du gainage pr\u00e9sente beaucoup d&rsquo;avantages, sous r\u00e9serve d&rsquo;avoir un minimum de volont\u00e9 et beaucoup d&rsquo;assiduit\u00e9 ![\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_font_size=\u00a0\u00bb46px\u00a0\u00bb header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb header_2_font=\u00a0\u00bb||||||||\u00a0\u00bb header_2_font_size=\u00a0\u00bb40px\u00a0\u00bb custom_margin=\u00a0\u00bb||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb5%||||false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Le_principe_du_gainage\"><\/span>Le principe du gainage<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb]Le gainage est une technique d&rsquo;entra\u00eenement\/musculation qui consiste \u00e0 tenir une position de contraction le plus longtemps possible afin de renforcer un muscle ou un groupe musculaire.<\/p>\n<p>Le corps se tonifie dans son ensemble. Le sportif y gagne alors en efficacit\u00e9 car plus le corps est tonique, plus il est apte \u00e0 renvoyer l\u2019\u00e9nergie qu\u2019on lui impulse. Les transferts de force sont donc optimums.<\/p>\n<p>Contrairement \u00e0 la musculation \u00ab cibl\u00e9e \u00bb, la pratique du gainage permet de gagner en tonicit\u00e9 mais n&rsquo;induit pas d&rsquo;augmentation du muscle.[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_font_size=\u00a0\u00bb46px\u00a0\u00bb header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb header_2_font=\u00a0\u00bb||||||||\u00a0\u00bb header_2_font_size=\u00a0\u00bb40px\u00a0\u00bb custom_margin=\u00a0\u00bb||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb5%||||false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Les_avantages\"><\/span>Les avantages<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb]Tout d&rsquo;abord, l&rsquo;achat du tapis de sol (une vingtaine d&rsquo;euros dans tous les bons magasins de sport) constitue <strong>la seule d\u00e9pense<\/strong> engendr\u00e9e par la pratique du gainage. Pour le reste de l&rsquo;\u00e9quipement, un bon vieux short et un tee-shirt feront l&rsquo;affaire.<\/p>\n<p>Ensuite, le gainage se pratique <strong>chez soi<\/strong>, au chaud, pas besoin de sortir, on d\u00e9roule le tapis, on met en route la play-list et zou ![\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb]Ce que l&rsquo;on regroupe sous le terme de \u00ab\u00a0gainage\u00a0\u00bb est en fait un ensemble d&rsquo;exercices vari\u00e9s qui mobilisent le corps dans sa globalit\u00e9. Ces exercices, statiques ou dynamiques, pr\u00e9sentent l&rsquo;\u00e9norme avantage de ne pas \u00eatre traumatisants pour les articulations.<\/p>\n<p>La contraction musculaire statique induite permet de renforcer la musculature profonde de la sangle abdominale, en l&rsquo;occurrence\u00a0le transverse, responsable du <strong>ventre plat.<\/strong><\/p>\n<p>Les exercices dynamiques, quant \u00e0 eux, font travailler le\u00a0muscle superficiel de l&rsquo;abdomen, en l&rsquo;occurrence le grand droit et les obliques.<\/p>\n<p>Si vous n&rsquo;h\u00e9sitez pas \u00e0 y ajouter des exercices plus vari\u00e9s, parfois en instabilit\u00e9,\u00a0 ce sont \u00e9galement vos bras, vos jambes et vos <strong>fessiers<\/strong> qui vont b\u00e9n\u00e9ficier de vos efforts.<\/p>\n<p>Donc, facile, pas cher et efficace&#8230;.<\/p>\n<p>&#8230;sous r\u00e9serve d&rsquo;\u00eatre assidu, seul garantie d&rsquo;efficacit\u00e9, bien entendu.[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_font_size=\u00a0\u00bb46px\u00a0\u00bb header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb header_2_font=\u00a0\u00bb||||||||\u00a0\u00bb header_2_font_size=\u00a0\u00bb40px\u00a0\u00bb custom_margin=\u00a0\u00bb||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb5%||||false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Les_precautions\"><\/span>Les pr\u00e9cautions<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb]Si vous \u00eates en <strong>surpoids<\/strong>, le gainage, sous cette forme, n&rsquo;est pas pour vous.<\/p>\n<p>Il est indispensable d&rsquo;ex\u00e9cuter correctement les exercices, de bien placer et aligner les segments du corps, <strong>sous r\u00e9serve de mettre \u00e0 mal sa colonne vert\u00e9brale. <\/strong>Pour la planche, par exemple, il faut absolument que <strong>le dos soit le plus droit possible<\/strong>, sans courbure lombaire et il faut aussi toujours regarder le sol, afin de ne pas tendre la nuque.<\/p>\n<p>Commencez <strong>progressivement<\/strong>, en vous fixant un objectif. 30 secondes par exercice suffisent lorsque l&rsquo;on d\u00e9bute. Vous passerez ensuite progressivement \u00e0 45 secondes puis \u00e0 1 minute ! Inutile de forcer au del\u00e0 du raisonnable sous r\u00e9serve de cr\u00e9er des micro-l\u00e9sions au niveau des muscles, de b\u00e2cler sa posture et de se faire mal au dos !<\/p>\n<p>Encha\u00eenez des exercices <strong>vari\u00e9s<\/strong> car r\u00e9p\u00e9ter toujours les m\u00eames exercices finira par vous ennuyer et donc par vous lasser.[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb]Enfin, \u00e0 l&rsquo;issue de votre s\u00e9ance, ne n\u00e9gligez pas les \u00e9tirements, toujours b\u00e9n\u00e9fiques pour les muscles.[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_font_size=\u00a0\u00bb46px\u00a0\u00bb header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb header_2_font=\u00a0\u00bb||||||||\u00a0\u00bb header_2_font_size=\u00a0\u00bb40px\u00a0\u00bb custom_margin=\u00a0\u00bb||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb5%||||false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb]<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Quelques_exemples\"><\/span>Quelques exemples<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=\u00a0\u00bb3_5,2_5&Prime; use_custom_gutter=\u00a0\u00bbon\u00a0\u00bb _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_enable_image=\u00a0\u00bboff\u00a0\u00bb width=\u00a0\u00bb95%\u00a0\u00bb custom_margin=\u00a0\u00bb0px||0px||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb0px||0px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb3_5&Prime; _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb]La <strong>planche<\/strong>\u00a0est le <strong>basique du gainage<\/strong> : c\u2019est le travail en isom\u00e9trie (c\u2019est-\u00e0-dire une contraction continue sans mouvement) par excellence. Le but est de tenir la position assez longtemps pour faire travailler tous les muscles profonds, jusqu\u2019\u00e0 ce que l\u2019on sente une br\u00fblure. \u00ab Assez longtemps \u00bb d\u00e9pend de votre niveau, n&rsquo;oubliez pas ![\/et_pb_text][\/et_pb_column][et_pb_column type=\u00a0\u00bb2_5&Prime; _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_image src=\u00a0\u00bbhttp:\/\/planetevero.fr\/wp-content\/uploads\/2021\/12\/plank-gb33d9a201_640.png\u00a0\u00bb title_text=\u00a0\u00bbplank-gb33d9a201_640&Prime; align=\u00a0\u00bbcenter\u00a0\u00bb _builder_version=\u00a0\u00bb4.21.0&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb custom_margin=\u00a0\u00bb||||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row use_custom_gutter=\u00a0\u00bbon\u00a0\u00bb _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb background_enable_image=\u00a0\u00bboff\u00a0\u00bb width=\u00a0\u00bb95%\u00a0\u00bb custom_margin=\u00a0\u00bb0px||0px||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb0px||0px||false|false\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_column type=\u00a0\u00bb4_4&Prime; _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbdefault\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb sticky_enabled=\u00a0\u00bb0&Prime; background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb]<\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"La_planche_statique\"><\/span><span style=\"font-size: 22px;\">La planche statique<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: left;\">On se tient \u00e0 plat ventre, en appui sur les avant-bras, \u00e9cart\u00e9s \u00e0 la largeur des \u00e9paules, avec les jambes allong\u00e9es, sur la pointe de pieds, \u00e9cart\u00e9s \u00e0 la largeur du bassin. Il faut bien contracter les fessiers pour maintenir le bassin dans l&rsquo;alignement du corps et imaginer que l&rsquo;on cherche \u00e0 rentrer le nombril dans le ventre et \u00e0 le faire sortir par le dos !<\/p>\n<p style=\"text-align: left;\">Pour d\u00e9buter, essayez de tenir 30 secondes et r\u00e9p\u00e9tez l&rsquo;exercice dix fois.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb]<\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"La_planche_dynamique\"><\/span><span style=\"font-size: 22px;\">La planche dynamique<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: left;\">Vous vous mettez en position de planche statique mais vous levez les pieds, alternativement gauche et droit \u00e0 environ 5 cm du sol et maintenez chaque pied en l&rsquo;air pendant 2 secondes \u00e0 peu pr\u00e8s. L&rsquo;arri\u00e8re du transverse et les fessiers sont alors sollicit\u00e9s.<\/p>\n<p style=\"text-align: left;\">Pour d\u00e9buter, faites 10 paires de levers<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.16&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb]<\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Le_climbing\"><\/span><span style=\"font-size: 22px;\">Le climbing<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: left;\">La position initiale est la m\u00eame. En gardant votre corps bien \u00e0 l&rsquo;horizontale, vous approchez votre genou gauche de votre coude droit, puis votre genou droit de votre coude gauche. N&rsquo;oubliez pas : votre dos doit rester droit !<\/p>\n<p style=\"text-align: left;\">Si vous d\u00e9butez, r\u00e9p\u00e9tez 10 fois droite + gauche.<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=\u00a0\u00bb4.21.0&Prime; _module_preset=\u00a0\u00bbe598b17a-9229-42f6-b238-019d6094332e\u00a0\u00bb text_text_color=\u00a0\u00bb#7CDA24&Prime; header_font=\u00a0\u00bbVidaloka||||||||\u00a0\u00bb header_text_color=\u00a0\u00bb#161616&Prime; header_line_height=\u00a0\u00bb1.15em\u00a0\u00bb background_color=\u00a0\u00bb#FFFFFF\u00a0\u00bb custom_margin=\u00a0\u00bb20px||||false|false\u00a0\u00bb custom_padding=\u00a0\u00bb16px|20px|16px|25px|false|false\u00a0\u00bb hover_enabled=\u00a0\u00bb0&Prime; header_font_size_tablet=\u00a0\u00bb40px\u00a0\u00bb header_font_size_phone=\u00a0\u00bb24px\u00a0\u00bb header_font_size_last_edited=\u00a0\u00bbon|desktop\u00a0\u00bb locked=\u00a0\u00bboff\u00a0\u00bb inline_fonts=\u00a0\u00bbShadows Into Light\u00a0\u00bb global_colors_info=\u00a0\u00bb{}\u00a0\u00bb text_font=\u00a0\u00bb||||||||\u00a0\u00bb sticky_enabled=\u00a0\u00bb0&Prime;]<\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 16px;\">Internet regorge d&rsquo;exemples et nombreuses sont les <\/span><strong style=\"font-size: 16px;\">apps sp\u00e9cialis\u00e9es dans cette pratique<\/strong><span style=\"font-size: 16px;\">. 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