{"id":1914,"date":"2018-02-16T19:17:15","date_gmt":"2018-02-16T18:17:15","guid":{"rendered":"https:\/\/www.society19.com\/fr\/?p=1914"},"modified":"2018-02-16T19:17:15","modified_gmt":"2018-02-16T18:17:15","slug":"12-exercices-de-gainage-a-tenter","status":"publish","type":"post","link":"https:\/\/www.society19.com\/fr\/12-exercices-de-gainage-a-tenter\/","title":{"rendered":"12 exercices de gainage \u00e0 tenter"},"content":{"rendered":"

Deux mois plus tard, les repas de no\u00ebl p\u00e8sent encore sur votre balance ? Il est temps d’y rem\u00e9dier. Voici 12 exercices de gainage \u00e0 tenter qui vous motiveront pour raffermir votre corps et perdre les surplus disgracieux!<\/p>\n

1. Des squats<\/span><\/h2>\n

Efficaces, les squats sont un enchainement de mouvements qui permettent de raffermir les cuisses et d’affiner la taille. Un des exercices de gainage les plus populaires, et pour cause, il fonctionne !<\/p>\n

2. Des pompes<\/span><\/h2>\n

Un peu de courage! Les pompes ne muscles pas seulement les bras, bien au contraire. C’est un des exercices de gainage qui vous permettra de contracter le plus vos abdos. Plusieurs variantes existent, avec des niveaux de difficult\u00e9s plus ou moins \u00e9lev\u00e9s.<\/p>\n

3. La chaise<\/span><\/h2>\n

Tous comme avec les squats, on raffermit les fesses et les cuisses, tout en affinant la taille et en travaillant les abdos avec cette position qui figure parmi les exercices de gainage les plus simples. Pour l’ex\u00e9cuter ce n’est vraiment pas compliqu\u00e9, il suffit de s’asseoir sur une chaise invisible et de tendre les bras devant soi, en n’oubliant pas de respirer.<\/p>\n

4. La planche<\/span><\/h2>\n

Pour la r\u00e9aliser, on s’appuie contre le sol avec ses coudes, et on contracte les abdos. Celui-ci est un des exercices de gainage qui a le plus de variantes possibles, comme par exemple celles que nous allons voir ci-dessous.<\/p>\n

5. La planche lat\u00e9rale<\/span><\/h2>\n

Variante de la planche, c’est un des exercices de gainage qui travaille le plus la souplesse tout en raffermissant aussi les fesses et les cuisses. Une position \u00e0 tenter en soulevant simplement la jambe tandis qu’on s’appuie sur un coude \u00e0 terre.<\/p>\n

6. La planche invers\u00e9e<\/h2>\n

Comme son nom l’indique, c’est l’exercice de la planche, mais \u00e0 l’envers. On se tient dos au sol avec le corps droit et on travaille \u00e0 gainer tous les muscles abdominaux, les fessiers, les cuisses et les bras. Un des exercices de gainage qui est le plus agr\u00e9able, et auquel on peut ajouter des extensions de jambe.<\/p>\n

7. Des extensions de jambe<\/span><\/h2>\n

Les extensions de jambe sont une variantes des exercices de gainage les plus avantageuses en terme de support. R\u00e9alisable sur le sol, sur le bord de son lit, dans la salle de bain sur le lavabo ou \u00e0 la salle de sport pour les plus s\u00e9rieuses, c’est un mouvement tr\u00e8s adaptable qui pr\u00e9sente l’avantage de gainer tout en \u00e9tirant des muscles.<\/p>\n

8. Le superman<\/span><\/h2>\n

Outre son nom comique, le superman est en r\u00e9alit\u00e9 parmi les exercices de gainage les plus difficiles. Soulever ses jambes et ses bras en m\u00eame temps n’est pas si facile que \u00e7a en a l’air, on se force cependant \u00e0 tenir tout en pensant au r\u00e9sultat final sur la plage !<\/p>\n

9. Le bateau<\/span><\/h2>\n

\u00c0 l’origine, il s’agit d’une posture de yoga. Elle pr\u00e9sente cependant l’avantage de faire aussi partie des exercices de gainage dans le sens o\u00f9 elle affine \u00e9norm\u00e9ment la taille et elle contracte les muscles abdominaux. Aide \u00e0 travailler la souplesse en douceur, c’est en conclusion l\u00a0\u00bbinverse du superman !<\/p>\n

10. Le pont<\/span><\/h2>\n

Vous ne pensiez pas que cette figure amusante en cours de sport au coll\u00e8ge pouvait faire office d’exercice de gainage ? Et bien d\u00e9trompez-vous ! Le pont permet de travailler les muscles en gainant et en \u00e9tirant. Il suffit donc de se tenir dos au sol sur ses pieds et mains, en levant une jambe en option.<\/p>\n

11. Le cobra<\/span><\/h2>\n

Elle aussi une figure de yoga, le cobra est un des exercices de gainage les plus d\u00e9tendants. Pensez bien \u00e0 respirer quand vous l’ex\u00e9cuter, et vous resterez sans difficult\u00e9 dans cette position quelques minutes.<\/p>\n

12. Avec un swiss ball<\/span><\/h2>\n

Pour faire des exercices de gainage, il est possible et m\u00eame recommand\u00e9 d’utiliser un swiss ball! Presque tous les mouvements cit\u00e9s ci-dessus sont adaptable \u00e0 ce support qui rend l’exercice plus appr\u00e9ciable. C’est donc un accessoire \u00e0 tenter lors de vos entrainements !<\/p>\n","protected":false},"excerpt":{"rendered":"

Deux mois plus tard, les repas de no\u00ebl p\u00e8sent encore sur votre balance ? Il est temps d’y rem\u00e9dier. Voici 12 exercices de gainage \u00e0 tenter qui vous motiveront pour raffermir votre corps et perdre les surplus disgracieux! 1. Des squats Efficaces, les squats sont un enchainement de mouvements qui permettent de raffermir les cuisses…<\/p>\n","protected":false},"author":24135,"featured_media":2083,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5,8],"tags":[870,872,591,871,765],"thb-sponsors":[],"class_list":["post-1914","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beaute","category-fitness","tag-exercices-de-gainage","tag-faire-du-sport","tag-fitness","tag-gainage","tag-maigrir"],"acf":[],"yoast_head":"\n12 exercices de gainage \u00e0 tenter - Society19 FR<\/title>\n<meta name=\"description\" content=\"Deux mois plus tard, les repas de no\u00ebl p\u00e8sent encore sur votre balance ? Il est temps d'y rem\u00e9dier. 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