{"id":46842,"date":"2020-06-04T11:25:50","date_gmt":"2020-06-04T09:25:50","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46842"},"modified":"2020-08-10T12:37:59","modified_gmt":"2020-08-10T10:37:59","slug":"gainage","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/gainage\/","title":{"rendered":"Le gainage"},"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\/gainage.jpg\" alt=\"\" class=\"wp-image-46847\"\/><\/figure>\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 principe du <strong>gainage \u00ab\u00a0ou planche abdo\u00a0\u00bb<\/strong> consiste \u00e0 <strong>renforcer la sangle abdominale <\/strong>par des exercices en contraction isom\u00e9trique qui <strong>ciblent les muscles profonds<\/strong>. Ces muscles qui sont peu ou pas visibles jouent des r\u00f4les <strong>importants pour la stabilit\u00e9 et l\u2019\u00e9quilibre du corps.<\/strong> Posture, motricit\u00e9, maintien des organes et\u00a0 protection de la colonne vert\u00e9brale d\u00e9pendent du gainage. Ce sont en g\u00e9n\u00e9ral les groupes musculaires de surface qui sont entra\u00een\u00e9s aux d\u00e9pens des muscles profonds. Pourtant, ces derniers m\u00e9ritent aussi toute notre attention.  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Le gainage, pour quels groupes musculaires?<\/strong><\/h2>\n\n\n\n<p>Les muscles concern\u00e9s par le travail de gainage sont r\u00e9partis en deux groupes&nbsp;: les <strong>muscles de la zone abdominale<\/strong> (<strong>grand droit, transverses et obliques<\/strong>)&nbsp; et les <strong>muscles du dos<\/strong> (<strong>grands dorsaux, trap\u00e8zes, rhombo\u00efdes, lombaires et para-vert\u00e9braux<\/strong>). Lors des diff\u00e9rentes postures, d\u2019autres groupes musculaires sont aussi sollicit\u00e9s comme les \u00e9paules, les cuisses et les fessiers mais ces derniers ne sont pas vraiment les cibles principales.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment ex\u00e9cuter le gainage?<\/strong><\/h2>\n\n\n\n<p>Il serait impossible de faire la liste exhaustive de tous les exercices qui permettent de renforcer les muscles qui favorisent un bon gainage du ventre. De nombreuses routines existent et doivent \u00eatre adapt\u00e9es \u00e0 chacun en fonction de son niveau athl\u00e9tique et de ses objectifs. <\/p>\n\n\n\n<p>Pour qu\u2019une routine soit compl\u00e8te il faut que le <strong>corps soit positionn\u00e9 sur les 4 faces<\/strong> de mani\u00e8re \u00e0 s<strong>timuler les muscles abdominaux (devant), les dorsaux (derri\u00e8re) et les obliques (lat\u00e9raux<\/strong>). Une fois que cette notion est comprise il est plus facile de cr\u00e9er une routine efficace. Le gainage peut indiff\u00e9remment \u00eatre ex\u00e9cut\u00e9 en statique ou dynamique. <\/p>\n\n\n\n<p><strong>Face au sol\u00a0:<\/strong>\u00a0Pour la <strong>partie ant\u00e9rieure du corps vous devez privil\u00e9gier la position face au sol<\/strong> en appui sur les coudes ou sur les mains et sur la pointe des pieds. Le corps est parfaitement align\u00e9 des pieds \u00e0 la t\u00eate. Il s\u2019agit de ne pas arrondir le dos ni de le creuser. Maintenir la position sur une dur\u00e9e de <strong>30 secondes \u00e0 2 minutes<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"471\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/04651101-Front-Plank_Waist_medium.png\" alt=\"Planche de face femme\" class=\"wp-image-46846\"\/><\/figure>\n\n\n\n<p><br><br><strong>Lat\u00e9raux\u00a0:<\/strong>\u00a0Pour ce qui concerne les <strong>parties lat\u00e9rales du corps ce sont les obliques qui sont les plus sollicit\u00e9s<\/strong>. Pour leur renforcement il faut se placer de c\u00f4t\u00e9 et prendre appui sur un coude ou sur une seule main. Pour un gainage oblique r\u00e9ussi, il faut imp\u00e9rativement d\u00e9coller la hanche faisant face au sol de mani\u00e8re \u00e0 conserver le corps sur une m\u00eame ligne. Il faut aussi engager le bassin dans l\u2019axe pour ne pas basculer vers l\u2019arri\u00e8re. La position du gainage lat\u00e9ral \u00e9tant plus exigeante une dur\u00e9e de <strong>30 secondes \u00e0 1 minute <\/strong>peut suffire.<br><br><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"661\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/07141101-Side-Plank-II_Waist_medium.png\" alt=\"Position du gainage lat\u00e9ral\" class=\"wp-image-46848\"\/><\/figure>\n\n\n\n<p><br><br>\u00a0<strong>Dos au sol\u00a0:<\/strong>\u00a0Le <strong>gainage planche invers\u00e9e<\/strong> est souvent un mouvement oubli\u00e9 lors des exercices de gainage du ventre. Les \u00e9paules plaqu\u00e9es au sol et les pieds \u00e0 plat vous poussez le bassin vers le haut pour l\u2019aligner entre les genoux et la t\u00eate. Les bras sont pos\u00e9s de c\u00f4t\u00e9. Pour augmenter la difficult\u00e9, vous pouvez prendre appui sur les mains. Dans cette position les <strong>fessiers et les ischio-jambiers sont fortement sollicit\u00e9s<\/strong> et profitent pleinement de l\u2019exercice.\u00a0<br><br><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"623\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/08671101-Reverse-plank_Back_medium.png\" alt=\"Position du gainage dos\" class=\"wp-image-46849\"\/><\/figure>\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>Fais-toi coacher pour ton entrainement<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\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>La principale difficult\u00e9 consiste dans le maintien de la bonne position de gainage. Pour \u00e9viter les douleurs du dos et les tensions de la nuque, il faut absolument \u00e9viter de cambrer le dos et garder la t\u00eate dans l&rsquo;alignement du corps.<\/li><li>Si vous contractez bien vos muscles et en particulier la zone abdominale en basculant le bassin, vous aurez la bonne posture et tiendrez plus longtemps.<\/li><li>Si vous d\u00e9butez vous pouvez prendre appui sur les genoux de face ou de c\u00f4t\u00e9.<\/li><li>N&rsquo;essayez pas de battre un record en planche, augmentez progressivement la dur\u00e9e<\/li><li>Ne faites pas l&rsquo;erreur de rester en apn\u00e9e, au contraire vous devez respirer calmement.<\/li><li>Il existe pas mal de variantes pour cet exercice planche abdo, jambe lev\u00e9e, gainage bras tendus, etc&#8230; vous pourrez les essayer lorsque vous ex\u00e9cuterez parfaitement la planche, afin de varier votre routine.<\/li><\/ul>\n\n\n\n<p>Retrouvez tous&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">nos exercices de musculation<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le principe du gainage \u00ab\u00a0planche\u00a0\u00bb consiste \u00e0 renforcer la sangle abdominale par des exercices en contraction isom\u00e9trique qui ciblent les muscles profonds. Ces muscles qui sont peu ou pas visibles jouent des r\u00f4les importants pour la stabilit\u00e9 et l\u2019\u00e9quilibre du corps. <\/p>\n","protected":false},"author":16,"featured_media":46847,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2172],"tags":[2243,2245,2242],"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: gainage et ses variantes, comment l&#039;ex\u00e9cuter?<\/title>\n<meta name=\"description\" content=\"Le gainage: tout savoir sur cet exercice de musculation tr\u00e8s efficace pour renforcer les abdominaux et les muscles profonds\" \/>\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.fitadium.com\/conseils\/gainage\/\" 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Vous allez adorer son humour, m\u00eame s'il ne plaisante pas avec le coaching...","url":"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/"}]}},"featured_image_src":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/gainage-600x400.jpg","featured_image_src_square":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/gainage-600x600.jpg","author_info":{"display_name":"Patrick W.","author_link":"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/"},"_links":{"self":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/46842","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/comments?post=46842"}],"version-history":[{"count":13,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/46842\/revisions"}],"predecessor-version":[{"id":49223,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/46842\/revisions\/49223"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media\/46847"}],"wp:attachment":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media?parent=46842"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/categories?post=46842"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/tags?post=46842"},{"taxonomy":"post_theme","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/post_theme?post=46842"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}