{"id":45611,"date":"2020-04-30T17:14:58","date_gmt":"2020-04-30T15:14:58","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=45611"},"modified":"2022-09-28T11:09:31","modified_gmt":"2022-09-28T09:09:31","slug":"crunch","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/crunch\/","title":{"rendered":"Le crunch"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/crunch.jpg\" alt=\"Bien ex\u00e9cuter le crunch avec la bonne technique\" class=\"wp-image-45746\"\/><\/figure>\n\n\n\n<p>Exercice de base pour le renforcement des abdominaux.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique: *<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>abdominaux<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>aucun<\/strong><\/li><\/ul>\n\n\n\n<p>Le crunch est probablement <strong>l\u2019exercice le plus populaire et le plus pratiqu\u00e9<\/strong> par les sportifs qui veulent d\u00e9velopper une belle <strong>ceinture abdominale<\/strong>. <\/p>\n\n\n\n<p>Principalement d\u00e9di\u00e9 au <strong>renforcement du grand-droit<\/strong>, effectu\u00e9 avec des rotations, cet exercice sollicite aussi fortement les obliques.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les crunchs, pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Il existe de nombreuses <strong>variantes qui modifient l\u2019intensit\u00e9 des crunchs<\/strong>. \u00c0 plat <strong>au sol ou sur un banc<\/strong> les crunchs sont d\u2019<strong>intensit\u00e9 mod\u00e9r\u00e9e<\/strong>, en revanche <strong>sur un banc inclin\u00e9<\/strong>, <strong>cet exercice s\u2019intensifie<\/strong> proportionnellement \u00e0 l\u2019inclinaison du banc.<\/p>\n\n\n\n<p>Certains sportifs ont la capacit\u00e9 d\u2019ex\u00e9cuter les crunchs pendu par les pieds \u00e0 la verticale. Mais il n\u2019est pas indispensable d\u2019atteindre ce niveau pour obtenir d\u2019excellents r\u00e9sultats. En r\u00e8gle g\u00e9n\u00e9rale, les crunchs se r\u00e9alisent <strong>en d\u00e9pla\u00e7ant le buste en direction des jambes ou inversement avec les jambes vers le buste<\/strong>. Une troisi\u00e8me m\u00e9thode consiste \u00e0 <strong>rapprocher le buste et les jambes vers un axe central simultan\u00e9ment<\/strong> ou encore, en <strong>effort isom\u00e9trique o\u00f9 la position est statique<\/strong>. Pour les plus confirm\u00e9s, la possibilit\u00e9 de placer <strong>un poids<\/strong> dans la nuque, de <strong>lester les chevilles<\/strong> ou de travailler \u00e0 l\u2019aide de la <strong>poulie haute <\/strong>permet d\u2019<strong>augmenter la difficult\u00e9<\/strong>. &nbsp;Aux machines d\u00e9di\u00e9es, la possibilit\u00e9 de moduler les charges favorise un travail \u00e0 bonne intensit\u00e9.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment ex\u00e9cuter les crunchs<\/strong><\/h2>\n\n\n\n<p>Quelle que soit l\u2019option choisie, relev\u00e9s de buste ou de bassin, il est essentiel que la <strong>partie situ\u00e9e entre le sternum et le pubis se raccourcisse \u00e0 chaque r\u00e9p\u00e9tition<\/strong>. Ex\u00e9cut\u00e9s avec rotations, le principe reste le m\u00eame. Vous devez, en plus de raccourcir le grand-droit, <strong>r\u00e9aliser une rotation en dirigeant l\u2019\u00e9paule vers la hanche oppos\u00e9e<\/strong> en r\u00e9p\u00e9titions unilat\u00e9rales ou alternatives.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Encore mieux avec un coach!<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"3336\" GTM-data-nom=\"Cryo gel redburn (200ml)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/3336-cryo-gel-redburn-200ml.html\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/32034-fit_540\/cryo-gel-redburn-200ml.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/3336-cryo-gel-redburn-200ml.html\" title=\"Cryo gel redburn (200ml)\">\n      Cryo gel redburn (200ml)\n    <\/a>\n          <span class=\"product__price\">25.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">Action amincissante inspir\u00e9e de la cryoth\u00e9rapie Le Cryo Gel Redburn\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/3336-cryo-gel-redburn-200ml.html\" title=\"Cryo gel redburn (200ml)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"720\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2019\/05\/02741301-Crunch-Floor-m_waist_720.gif\" alt=\"La bonne technique pour le crunch\" class=\"wp-image-31493\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Les variantes :<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>crunch dans l&rsquo;axe \u00e0 plat pieds au sol &#8211; mains dans la nuque &#8211; intensit\u00e9 mod\u00e9r\u00e9e<\/li><li>crunch dans l&rsquo;axe jambes \u00e0 angle droit- mains crois\u00e9es devant &#8211; intensit\u00e9 mod\u00e9r\u00e9e<\/li><li>crunch dans l&rsquo;axe relev\u00e9s de jambes- mains au sol &#8211; intensit\u00e9 mod\u00e9r\u00e9e<\/li><li>crunch dans l&rsquo;axe sur banc plat &#8211; relev\u00e9s de jambes &#8211; mains au banc- intensit\u00e9 mod\u00e9r\u00e9e<\/li><li>crunch dans l&rsquo;axe sur banc plat &#8211; mains avec poids dans la nuque &#8211; intensit\u00e9 moyenne<\/li><li>crunch dans l&rsquo;axe sur banc plat &#8211; jambes\/ buste simultan\u00e9s &#8211; intensit\u00e9 mod\u00e9r\u00e9e<\/li><li>crunch dans l&rsquo;axe sur banc inclin\u00e9 &#8211; mains dans la nuque &#8211; intensit\u00e9 moyenne<\/li><li>crunch dans l&rsquo;axe sur banc inclin\u00e9 &#8211; relev\u00e9s de jambes -mains au banc &#8211; intensit\u00e9 moyenne<\/li><li>crunch avec rotation au sol &#8211; talon sur genou unilat\u00e9ral &#8211; intensit\u00e9 moyenne<\/li><li>crunch avec rotation au sol &#8211; mains dans la nuque genou alternatif&nbsp; intensit\u00e9 forte<\/li><li>crunch avec rotation sur banc inclin\u00e9 &#8211; mains dans la nuque &#8211; intensit\u00e9 moyenne<\/li><li>crunch dans l&rsquo;axe sur banc sp\u00e9cial crunch &#8211;&nbsp; intensit\u00e9 mod\u00e9r\u00e9e<\/li><li>crunch dans l&rsquo;axe avec poulie haute &#8211; intensit\u00e9 mod\u00e9r\u00e9e<\/li><li>crunch dans l&rsquo;axe sur machine &#8211; intensit\u00e9 mod\u00e9r\u00e9e<\/li><li>crunch moyen suspendu dans l&rsquo;axe &#8211; intensit\u00e9 forte<\/li><li>crunch moyen haut suspendu dans l&rsquo;axe &#8211; intensit\u00e9 forte<\/li><li>crunch suspendu avec rotations &#8211;&nbsp; intensit\u00e9 forte<\/li><\/ul>\n\n\n\n<p><strong>Deux s\u00e9ances par semaine<\/strong> associant des crunchs dans l\u2019axe, en rotation, avec rel\u00e8vements de buste et de bassin sont amplement suffisantes, afin de laisser aux abdominaux un temps de repos, n\u00e9cessaire pour obtenir des r\u00e9sultats. <\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2659\" GTM-data-nom=\"PROGRAMME SPECIAL MUSCLE SEC\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2659-programme-special-muscle-sec.html#\/503069-gout_100_whey_proteine_advanced-chocolat\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/29432-fit_540\/programme-special-muscle-sec.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2659-programme-special-muscle-sec.html#\/503069-gout_100_whey_proteine_advanced-chocolat\" title=\"PROGRAMME SPECIAL MUSCLE SEC\">\n      PROGRAMME SPECIAL MUSCLE SEC\n    <\/a>\n          <span class=\"product__price\">64.9 \u20ac<\/span>\n      <span class=\"product__price_old\">104.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">PRENDS DU MUSCLE SEC EFFICACEMENT ! Les coachs sportifs et\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2659-programme-special-muscle-sec.html#\/503069-gout_100_whey_proteine_advanced-chocolat\" title=\"PROGRAMME SPECIAL MUSCLE SEC\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conseils du Coach<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Afin d\u2019\u00e9viter les contraintes au niveau du dos, placez le menton vers la poitrine. Au d\u00e9but, placez les mains devant crois\u00e9es sur chaque \u00e9paule et une fois que les crunchs sont ex\u00e9cut\u00e9s avec aisance, placez les mains dans la nuque. Les coudes sont larges et les mains ne tirent&nbsp;jamais&nbsp;sur la nuque pour participer \u00e0 l\u2019effort.<\/li><li>Pour un travail complet de la sangle abdominale il faut aussi faire des exercices de gainage qui seront compl\u00e9mentaires aux crunchs et qui solliciterons les transverses qui sont des muscles profonds indispensables au maintien des organes.<\/li><li>\u00c0 l\u2019instar des autres muscles, les abdominaux ont besoin de jours de repos pour se d\u00e9velopper. Il est donc inutile de les travailler tous les jours au risque de les surentra\u00eener et de n\u2019obtenir aucun r\u00e9sultat. Deux s\u00e9ances par semaine associant des crunchs dans l\u2019axe, en rotation, avec rel\u00e8vements de buste et de bassin sont amplement suffisantes.<\/li><\/ul>\n\n\n\n<p>Retrouvez tous&nbsp;<strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/\">nos exercices de musculation<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le crunch est probablement l\u2019exercice le plus populaire et le plus pratiqu\u00e9 par les sportifs qui veulent d\u00e9velopper une belle ceinture abdominale. <\/p>\n","protected":false},"author":16,"featured_media":45746,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2172],"tags":[134,940,87,2188],"post_theme":[2186],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercice de musculation: le crunch et ses variantes comment l&#039;ex\u00e9cuter<\/title>\n<meta name=\"description\" content=\"crunch et ses variantes: comment ex\u00e9cuter cet exercice de musculation. 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