{"id":44654,"date":"2020-01-20T15:30:13","date_gmt":"2020-01-20T14:30:13","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=44654"},"modified":"2020-03-17T15:37:19","modified_gmt":"2020-03-17T14:37:19","slug":"exercices-gainage-debutants-2","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/exercices-gainage-debutants-2\/","title":{"rendered":"Exercices de gainage pour les d\u00e9butants\ufeff"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/01\/exercices-de-gainage-pour-les-debutants.jpg\" alt=\"\" class=\"wp-image-44772\"\/><\/figure>\n\n\n\n<p><strong>Les d\u00e9butants n\u2019ont pas toujours conscience de l\u2019importance d\u2019une bonne sangle abdominale. Ils ont tendance \u00e0 se concentrer sur la partie visible des abdominaux que sont le Grand droit et les Obliques. De ce fait ils n\u00e9gligent les muscles profonds et plus particuli\u00e8rement les Transverses. Ces muscles ne cr\u00e9ent aucun relief mais leur r\u00f4le sur le maintien du buste et plus pr\u00e9cis\u00e9ment de la colonne vert\u00e9brale est crucial. Les Transverses garantissent aussi le bon maintien des organes et participent aux fonctions respiratoires. Voici comment pratiquer les exercices de gainage pour les d\u00e9butants.<\/strong><\/p>\n\n\n<h2 class=\"has-number\">Le gainage, c&rsquo;est quoi?<\/h2>\n\n\n\n<p>Le gainage est une technique qui permet de <strong><a href=\"\/conseils\/plan-abdos\/\">renforcer la sangle abdominale<\/a><\/strong><a href=\"\/conseils\/plan-abdos\/\"> <\/a>en contraction isom\u00e9trique. Elle consiste \u00e0 maintenir une position statique de mani\u00e8re \u00e0 agir sur les muscles profonds. Il existe de nombreux exercices aux difficult\u00e9s variables qui permettent de cr\u00e9er une <strong><a href=\"\/conseils\/programme-musculation-ventre-plat\/\">routine compl\u00e8te et \u00e9quilibr\u00e9e pour les abdominaux<\/a><\/strong>. <\/p>\n\n\n<h2 class=\"has-number\">Quels muscles sont concern\u00e9s?<\/h2>\n\n\n\n<p>Les <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/abdos\/\">muscles abdominaux<\/a><\/strong> concern\u00e9s pour la partie ant\u00e9rieur du buste sont le <strong>Grand droit<\/strong> qui se situe entre le pubis et le sternum, les <strong>Petits obliques<\/strong> et les <strong>Grands obliques<\/strong> plac\u00e9s de chaque c\u00f4t\u00e9 de l\u2019abdomen. Les <strong>Transverses<\/strong> qui sont des muscles profonds non visibles recouvrent toute la face abdominale. &nbsp;&nbsp;<\/p>\n\n\n\n<p>Pour l\u2019arri\u00e8re du buste les muscles concern\u00e9s par le gainage\nsont les <strong>Grands dorsaux<\/strong> situ\u00e9s de\nchaque c\u00f4t\u00e9 de la colonne vert\u00e9brale haute, les muscles <strong>Lombaires<\/strong> et <strong>Para vert\u00e9braux<\/strong>\nplac\u00e9s le long de la colonne lombaire.<\/p>\n\n\n\n<p>De nombreux autres muscles interviennent pendant les\nexercices de gainage mais ils ne repr\u00e9sentent pas la cible principale.<\/p>\n\n\n<h2 class=\"has-number\">Quels exercices de gainage pour les d\u00e9butants?<\/h2>\n\n\n\n<p>Avant de vous lancer dans <strong>un programme de gainage complet<\/strong>, il faut tester votre niveau de mani\u00e8re \u00e0 \u00e9tablir une routine adapt\u00e9e. Munissez-vous d\u2019un chronom\u00e8tre et placez-vous sur les coudes face au sol avec l\u2019ensemble du corps sur une m\u00eame ligne. Gardez la position le plus longtemps possible jusqu\u2019\u00e0 l\u2019\u00e9chec. Le temps relev\u00e9 sera votre temps de r\u00e9f\u00e9rence. La dur\u00e9e multipli\u00e9e par 0.75 sera celle \u00e0 reproduire 4 fois par exercice. <\/p>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td>\n    \n    <strong><em>Exemple&nbsp;: Soit 60 secondes X 0.75 =\n    45 secondes X 4 s\u00e9ries. <\/em><\/strong>\n    &nbsp;\n    \n    <\/td><\/tr><\/tbody><\/table>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"655\" height=\"655\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/01\/exercices-de-gainage-pour-les-debutants-1.jpg\" alt=\"Exercices de gainage \u00e0 faire n'importe o\u00f9\" class=\"wp-image-44776\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/01\/exercices-de-gainage-pour-les-debutants-1.jpg 655w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/01\/exercices-de-gainage-pour-les-debutants-1-150x150.jpg 150w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/01\/exercices-de-gainage-pour-les-debutants-1-600x600.jpg 600w\" sizes=\"(max-width: 655px) 100vw, 655px\" \/><\/figure><\/div>\n\n\n\n<h3>Testez-vous pour bien r\u00e9aliser ces exercices<\/h3>\n\n\n\n<p>Faites ce test sur les 4 positions de base pour cr\u00e9er votre premi\u00e8re routine. Ensuite, vous pourrez progressivement augmenter les dur\u00e9es. A r\u00e9aliser en planche ventrale, planche lat\u00e9rale, planche dorsale.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"221\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2019\/10\/04651105-Front-Plank_Waist_small.png\" alt=\"Planche face au sol\" class=\"wp-image-42724\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"255\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/01\/07151105-Side-Plank-m_Waist_small.png\" alt=\"Planche c\u00f4t\u00e9 bras fl\u00e9chi\" class=\"wp-image-44660\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"292\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/01\/08671101-Reverse-plank_Back_small.png\" alt=\"\" class=\"wp-image-44785\"\/><\/figure><\/div>\n\n\n\n<p>Une fois que vous aurez la capacit\u00e9 de faire toutes les s\u00e9ries sur une dur\u00e9e de 120 secondes vous pourrez augmenter la difficult\u00e9 en travaillant sur bras tendus, sur un seul bras ou une seule jambe, voire une combinaison des trois.&nbsp; <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"226\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/01\/06641105-Push-Up-to-Side-Plank_chest_small.png\" alt=\"Planche c\u00f4t\u00e9 bras tendu\" class=\"wp-image-44656\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"296\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/01\/07041105-Side-Bridge-Hip-Abduction_Hips_small.png\" alt=\"Planche adduction hanche\" class=\"wp-image-44658\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"109\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/01\/14401105-Plank-arm-lifts_Back_small.png\" alt=\"Planche 1 bras tendu\" class=\"wp-image-44659\"\/><\/figure><\/div>\n\n\n\n<h3>Comment bien effectuer les exercices de base du gainage : <\/h3>\n\n\n\n<ul><li>Gardez le dos sur une m\u00eame ligne des pieds \u00e0 la t\u00eate.<\/li><li>Choisissez des exercices que vous pouvez maintenir au moins 30 secondes.<\/li><li>Faites une routine qui positionne le corps sur ses 4 c\u00f4t\u00e9s.<\/li><li>Ne d\u00e9passez pas un temps de repos sup\u00e9rieur \u00e0 60 secondes. <\/li><li>Pensez \u00e0 rentrer le ventre pour accentuer l\u2019effet gainant. <\/li><li>Ne bloquez pas la respiration et soufflez calmement. <\/li><\/ul>\n\n\n\n<p><strong>Conclusion&nbsp;:<\/strong><\/p>\n\n\n\n<p>Pour que le <strong>travail de gainage<\/strong> soit efficace et sans risque pour le dos il est important de maintenir tout le corps sur une m\u00eame ligne. En aucun cas le dos ne peut s\u2019arrondir ou le bassin s\u2019affaisser. Pensez \u00e0 respirer calmement en pratiquant des expirations profondes.&nbsp; &nbsp;&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les d\u00e9butants n\u2019ont pas toujours conscience de l\u2019importance d\u2019une bonne sangle abdominale. Ils ont tendance \u00e0 se concentrer sur la partie visible des abdominaux que sont le Grand droit et les Obliques. De ce fait ils n\u00e9gligent les muscles profonds et plus particuli\u00e8rement les Transverses. Ces muscles ne cr\u00e9ent aucun relief mais leur r\u00f4le sur [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":44772,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1882],"tags":[134,74,1843],"post_theme":[1943],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Quels exercices de gainage faire pour les d\u00e9butants?<\/title>\n<meta name=\"description\" content=\"Quel exercice de gainage pour d\u00e9buter ? 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