Faites la planche!

J’adore le gainage et faire la planche! Cela n’a pas toujours été le cas, mais les bénéfices de cet exercice sur mon corps et mes muscles stabilisateurs m’y ont rendue accro.

Voici quelques bénéfices du gainage :

  • Les muscles du tronc s’endurcissent pour prévenir les blessures
  • C’est un exercice simple qui vous donnera de très bons résultats
  • Il soulage les douleurs dans le bas du dos
  • Il aide à l’amélioration de la posture, l’équilibre et la mobilité
  • Un aplanissement du ventre

 

L’image d’une planche évoque le matériau utilisé en construction afin de soutenir et supporter le poids d’une structure. C’est exactement le principe qui s’applique à notre corps lorsque nous pratiquons cet exercice.

Certaines personnes auraient tendance à associer les muscles du tronc avec des abdos bien dessinés et définis, mais c’est en réalité bien plus que cela. Ces muscles sont rattachés à la base des côtes au sommet des hanches et s’étendent au bas du bassin.

Les exercices de gainage et la planche permettent ainsi de consolider la stabilité, en ramenant les muscles internes plus près de la colonne vertébrale, et la force des muscles du tronc de la même manière qu’une série d’exercices abdominaux.

Pas encore convaincue? Saviez-vous que toute forme d’exercice physique peut améliorer votre humeur? Eh oui, l’exercice physique et la bonne humeur ont un lien de cause à effet et vous pouvez le ressentir dès 5 minutes d’effort physique modéré. Le gainage aura le même effet!

Allons-y!

 

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Comment se mettre en position de gainage 

Commencez par placer vos avant-bras, genoux, orteils ou pointe de pieds chaussés sur le sol. Assurez-vous que vos genoux soient directement alignés à vos épaules, en position de sphinx, les paumes des mains au sol. Contractez vos muscles abdominaux en renforçant vos côtes et en resserrant vos abdominaux du milieu au bas de votre torse. Élargissez vos épaules et rapprochez les de votre bassin tout en expirant.

Appuyez fermement vos avant-bras et vos orteils contre le sol et levez vos genoux. Assurez-vous de maintenir votre corps en ligne droite, en maintenant votre bassin et les fesses alignées avec vos épaules. Ni plus haut, ni plus bas. Ressentez le travail de vos muscles à travers votre corps et maintenez votre tronc fort et stable.

Maintenez la position de la planche, contractez vos quadriceps pour maintenir l’effort et l’équilibre à travers votre corps. Ramenez le menton vers votre poitrine afin de ne pas mettre de tension dans votre cou durant l’effort. Assurez-vous de respirer de manière régulière et de ne pas accumuler de tension dans vos épaules ou vos fesses. Assurez-vous également de bien mobiliser vos abdominaux en ramenant votre nombril le plus proche possible de votre colonne vertébrale.

En effectuant ces mouvements, vos muscles feront l’effet d’un corset sur tout votre corps pour un exercice efficace et sécuritaire.

Même si le record du gainage le plus long est d’une durée de huit heures et une minute, vous pouvez débuter en maintenant la planche pendant 20 à 30 seondes. Reposez-vous pour 20 à 30 secondes entre chaque série et effectuez l’exercice 3 à 5 fois. Ne tentez pas de maintenir la position de planche trop longtemps à vos débuts, ce n’est pas la meilleure stratégie. Il est recommandé de s’assurer de maintenir la forme parfaite pendant une courte durée plutôt que de rester gainée durant plusieurs minutes dans une mauvaise position.

Commencez donc sur vos genoux et vos orteils et vous pourrez tester la planche haute en vous reposant sur vos mains une fois que vous vous serez renforcés.

Le gainage est un des meilleurs exercices qu’ils soient pour le tronc. Au fur et à mesure de votre progression, vous pourrez ajouter de l’intensité et faire travailler différentes parties de votre corps.


Défis à essayer :

Augmentez la durée de position de gainage
Faites la planche sur une balle d’équilibre
Tentez la planche sur un côté et sur une jambe
Alternez des avant-bras aux mains
Levez-vous du sol un pied à la fois

 
Vous voyez, il y a plein de variantes de cet exercice. Alors, n’attendez plus et en position!

PARTAGEZ
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