{"id":1994,"date":"2022-11-11T06:26:36","date_gmt":"2022-11-11T06:26:36","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=1994"},"modified":"2026-03-25T15:11:46","modified_gmt":"2026-03-25T15:11:46","slug":"planks","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/fr\/planches\/","title":{"rendered":"5 choses incroyables que vous ressentirez en faisant r\u00e9guli\u00e8rement des planches"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Que vous soyez d\u00e9butant ou culturiste confirm\u00e9, les bienfaits de l&#039;exercice de la planche sur la forme physique et la sant\u00e9 sont ind\u00e9niables. Cet exercice peut \u00eatre pratiqu\u00e9 presque partout\u00a0: \u00e0 la maison, au travail ou \u00e0 la salle de sport, en toute simplicit\u00e9.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Il vous suffit d&#039;un peu d&#039;espace et de la motivation pour r\u00e9aliser l&#039;exercice. Dans ce guide, nous allons explorer cinq (5) bienfaits incroyables que vous ressentirez en pratiquant r\u00e9guli\u00e8rement la planche. Mais avant cela, voici un aper\u00e7u de cet exercice populaire.<\/span><\/p>\n<p><iframe title=\"Lecteur vid\u00e9o YouTube\" src=\"https:\/\/www.youtube.com\/embed\/rerYzUzuQ0U\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><b>Qu&#039;est-ce que la planche et comment l&#039;ex\u00e9cuter ?<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">L&#039;exercice de la planche est principalement class\u00e9 comme un exercice de renforcement des muscles du tronc. Il consiste \u00e0 s&#039;allonger au sol en appui sur tout le corps. <\/span><a href=\"https:\/\/anabolic-coach.com\/fr\/ameliorer-l-alignement-du-corps\/\"><span style=\"font-weight: 400;\">corps<\/span><\/a><span style=\"font-weight: 400;\"> En vous appuyant sur vos orteils et vos avant-bras, maintenez une posture bien droite. Cet exercice de renforcement du tronc contribuera \u00e0 am\u00e9liorer la force de vos fessiers, de vos \u00e9paules, du bas de votre dos et de vos abdominaux.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Pour r\u00e9aliser un exercice de planche classique, il vous suffit de faire ce qui suit\u00a0:<\/span><\/p>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allongez-vous sur le sol, face contre terre.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soutenez tout le poids de votre corps en utilisant vos orteils et vos avant-bras.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vos avant-bras doivent \u00eatre align\u00e9s juste en dessous de vos \u00e9paules, m\u00eame lorsque vous soulevez tout votre corps du sol, seuls vos orteils et vos avant-bras touchant le sol.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veillez \u00e0 garder votre corps entier, de la t\u00eate aux talons, bien droit.<\/span><\/li>\n<\/ul>\n<h2><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Contractez vos fessiers et vos abdominaux tout en maintenant la posture de la planche pendant 20 \u00e0 60 secondes.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2023 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Ultimate_Plank_Header-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Le <\/span><a href=\"https:\/\/www.healthline.com\/health\/exercise-fitness\/plank-challenge\"><span style=\"font-weight: 400;\">exercice de planche<\/span><\/a><span style=\"font-weight: 400;\"> Non seulement cela renforcera vos muscles abdominaux et am\u00e9liorera votre posture, mais cela contribuera \u00e9galement \u00e0 r\u00e9duire les douleurs lombaires tout en favorisant la stabilit\u00e9 de votre colonne vert\u00e9brale.\u00a0<\/span>\n<p><span style=\"font-weight: 400;\">Lors de l&#039;exercice de la planche, veillez \u00e0 ne pas cambrer le bas du dos et \u00e0 ne pas lever les hanches. Gardez la colonne vert\u00e9brale droite et maintenez la posture pendant une minute maximum.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">En plus d&#039;\u00eatre facile \u00e0 ex\u00e9cuter, la planche peut devenir un \u00e9l\u00e9ment essentiel de votre entra\u00eenement. <\/span><a href=\"https:\/\/anabolic-coach.com\/fr\/8-entrainements-triceps-les-plus-puissants\/\"><span style=\"font-weight: 400;\">routine d&#039;entra\u00eenement quotidienne<\/span><\/a><span style=\"font-weight: 400;\"> sans vous soucier de vous surmener ou de solliciter votre corps de mani\u00e8re malsaine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Voici la planche classique ou standard, \u00e9galement appel\u00e9e planche sur les avant-bras. Mais vous pouvez aussi essayer d&#039;autres variantes de planche, comme\u00a0:<\/span><\/p>\n<p><b>La haute planche<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Cet exercice de planche vous aidera \u00e0 renforcer vos bras, vos abdominaux et vos \u00e9paules. Pour le r\u00e9aliser, maintenez une position de pompes, les bras tendus et droits.\u00a0<\/span><\/p>\n<p><b>La planche lat\u00e9rale<\/b><\/p>\n<p><span style=\"font-weight: 400;\">L&#039;exercice de la planche lat\u00e9rale consiste \u00e0 maintenir la posture de la planche en \u00e9quilibre sur le c\u00f4t\u00e9, en prenant appui uniquement sur le c\u00f4t\u00e9 d&#039;un pied et un avant-bras. Cette variante de la planche est excellente pour les obliques. <\/span><a href=\"https:\/\/anabolic-coach.com\/fr\/6-secrets-de-la-formation-musculaire\/\"><span style=\"font-weight: 400;\">muscles<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>La planche invers\u00e9e<\/b><\/p>\n<p><span style=\"font-weight: 400;\">L&#039;exercice de la planche invers\u00e9e consiste \u00e0 se soutenir en prenant appui sur ses talons et ses mains, le visage tourn\u00e9 vers le haut. Cette variante est efficace pour renforcer le bas du dos, les abdominaux et les fessiers.\u00a0<\/span><\/p>\n<p><b>La planche avec tapotements d&#039;\u00e9paules<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pour r\u00e9aliser l&#039;exercice de la planche avec tapotements d&#039;\u00e9paules, commencez par maintenir une position de planche haute. Ensuite, tapotez l&#039;une de vos \u00e9paules avec votre main oppos\u00e9e. Cet exercice est excellent pour am\u00e9liorer l&#039;\u00e9quilibre et la stabilit\u00e9 du tronc.\u00a0<\/span><\/li>\n<\/ul>\n<figure id=\"attachment_2026\" aria-describedby=\"caption-attachment-2026\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2026 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/front-plank-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2026\" class=\"wp-caption-text\">Planche avant<\/figcaption><\/figure>\n<p><b>Cinq (5) choses \u00e9tonnantes que vous d\u00e9couvrirez avec les planches r\u00e9guli\u00e8res\u00a0<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Lorsque vous int\u00e9grez une ou plusieurs des variantes de planche pr\u00e9sent\u00e9es dans cet article \u00e0 votre routine d&#039;entra\u00eenement quotidienne, bihebdomadaire ou hebdomadaire, vous constaterez forc\u00e9ment des changements significatifs dans votre forme physique et votre sant\u00e9 g\u00e9n\u00e9rale.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">Voici cinq (5) de ces choses incroyables que vous exp\u00e9rimenterez avec des exercices de planche r\u00e9guliers.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#1. R\u00e9duction de la graisse visc\u00e9rale<\/b><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">La graisse abdominale ou visc\u00e9rale peut \u00eatre tr\u00e8s tenace et difficile \u00e0 \u00e9liminer. Cependant, il existe une m\u00e9thode pour r\u00e9duire progressivement la graisse du ventre et favoriser\u2026 <\/span><a href=\"https:\/\/anabolic-coach.com\/fr\/perdre-du-poids-rapidement-en-3-etapes\/\"><span style=\"font-weight: 400;\">perte de poids<\/span><\/a><span style=\"font-weight: 400;\"> L&#039;exercice consiste \u00e0 faire des planches, car il contribue \u00e0 stimuler le m\u00e9tabolisme et \u00e0 renforcer les muscles abdominaux, ces deux actions permettant de br\u00fbler l&#039;exc\u00e8s de graisse visc\u00e9rale pour un ventre plus ferme.\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><b>#2. Am\u00e9lioration de la condition physique g\u00e9n\u00e9rale<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<h2><\/h2>\n<p><span style=\"font-weight: 400;\">La planche est un exercice complet tr\u00e8s appr\u00e9ci\u00e9 car elle renforce les muscles profonds, qui font partie des grands groupes musculaires du corps. Des muscles profonds et toniques vous apporteront la flexibilit\u00e9, l&#039;\u00e9quilibre et la stabilit\u00e9 n\u00e9cessaires \u00e0 la r\u00e9alisation d&#039;autres exercices comme la musculation, le HIIT et le cardio. En r\u00e9sum\u00e9, la planche est un excellent exercice pour am\u00e9liorer votre condition physique g\u00e9n\u00e9rale et votre motivation en musculation.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>#3. Posture am\u00e9lior\u00e9e<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Si vous passez une grande partie de votre journ\u00e9e assis \u00e0 votre bureau, \u00e0 la maison, au travail ou m\u00eame au volant, vous \u00eates fort probablement sujet \u00e0 la posture du \u00ab\u00a0collectif de bureau\u00a0\u00bb. Cette posture se caract\u00e9rise par des \u00e9paules tombantes, un haut du dos arrondi et un bassin bascul\u00e9.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Passer beaucoup de temps pench\u00e9 en avant peut perturber l&#039;\u00e9quilibre entre la longueur et la tension de vos muscles. Que vos muscles soient sous-sollicit\u00e9s, sursollicit\u00e9s, contract\u00e9s ou \u00e9tir\u00e9s excessivement, nous pouvons adopter involontairement des postures qui nous obligent \u00e0 nous appuyer sur notre squelette (nos os) pour la stabilit\u00e9, l&#039;\u00e9quilibre, le contr\u00f4le et le soutien, plut\u00f4t que sur nos muscles qui nous aident \u00e0 maintenir une colonne vert\u00e9brale neutre.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">N\u00e9anmoins, l&#039;exercice de la planche permet d&#039;am\u00e9liorer consid\u00e9rablement votre posture car il favorise une colonne vert\u00e9brale neutre et une posture droite tout en pr\u00e9servant une structure squelettique saine gr\u00e2ce au maintien d&#039;un bon alignement des os.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#4. Les planches am\u00e9liorent la flexibilit\u00e9<\/b><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chaque fois que vous pratiquez la planche, votre souplesse g\u00e9n\u00e9rale s&#039;am\u00e9liore. Par exemple, lors d&#039;une planche, vous tendez \u00e0 \u00e9tirer les muscles du bas de la jambe, notamment le gastrocn\u00e9mien (principal muscle du mollet), le sol\u00e9aire (muscle plus profond du mollet) et le tibial ant\u00e9rieur (muscle avant de la jambe).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">En outre, les planches \u00e9tirent les groupes musculaires post\u00e9rieurs, c&#039;est-\u00e0-dire les muscles principaux et secondaires situ\u00e9s dans le bas du dos, notamment les trap\u00e8zes (cou et haut du dos), les grands dorsaux (bas ou milieu du dos), les delto\u00efdes (\u00e9paules), les grands fessiers et les ischio-jambiers (arri\u00e8re des cuisses).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><b>#5. Renforcez votre tronc <\/b><span style=\"font-weight: 400;\"><\/p>\n<p><\/span><\/p>\n<p><span style=\"font-weight: 400;\">La planche permet de renforcer les muscles profonds en sollicitant pleinement les hanches, le bas du dos, les obliques et les abdominaux. Ainsi, le corps reste droit et non avachi en position debout ou en marchant.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><br \/>\nAu final, des muscles abdominaux et dorsaux forts solliciteront vos fessiers et vos \u00e9paules, tout en am\u00e9liorant votre stabilit\u00e9, votre \u00e9quilibre et votre contr\u00f4le g\u00e9n\u00e9raux, vous offrant ainsi un b\u00e9n\u00e9fice global qui va bien au-del\u00e0 de vos seuls objectifs de remise en forme.<br \/>\n<\/span><\/p>\n<figure id=\"attachment_2027\" aria-describedby=\"caption-attachment-2027\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-2027 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2022\/11\/Exercise-Side-Plank-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><figcaption id=\"caption-attachment-2027\" class=\"wp-caption-text\">Planche de c\u00f4t\u00e9<\/figcaption><\/figure>\n<p><b>Conclusion<\/b><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Ce qui rend la planche si populaire, c&#039;est qu&#039;elle ne n\u00e9cessite ni beaucoup d&#039;espace ni \u00e9quipement particulier. Il suffit d&#039;y consacrer du temps, de la patience, de l&#039;engagement et de la pers\u00e9v\u00e9rance.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">De plus, vous pouvez int\u00e9grer les planches \u00e0 votre routine d&#039;entra\u00eenement, quel que soit votre programme. Que vous cherchiez \u00e0 perdre du poids, \u00e0 prendre de la masse ou \u00e0 remodeler votre silhouette, les planches sont d&#039;excellents exercices pour vous aider \u00e0 atteindre vos objectifs de remise en forme.\u00a0<\/span><\/p>\n<h3><\/h3>\n<p><span style=\"font-weight: 400;\">Vous pouvez commencer \u00e0 faire la planche d\u00e8s aujourd&#039;hui ou, si vous avez besoin d&#039;\u00eatre davantage convaincu, vous pouvez discuter avec un coach sportif. <\/span><a href=\"https:\/\/anabolic-coach.com\/fr\/coaching-gratuit\/\"><span style=\"font-weight: 400;\">IFBB PRO<\/span><\/a><span style=\"font-weight: 400;\"> N&#039;h\u00e9sitez pas \u00e0 poser vos questions ou \u00e0 faire part de vos r\u00e9serves \u00e0 l&#039;expert d\u00e8s aujourd&#039;hui.\u00a0\u00a0<\/span><\/p>\n<h3><\/h3>","protected":false},"excerpt":{"rendered":"<p>Que vous soyez d\u00e9butant ou culturiste confirm\u00e9, les bienfaits de l&#039;exercice de la planche sur la forme physique et la sant\u00e9 sont ind\u00e9niables. Cet exercice peut \u00eatre r\u00e9alis\u00e9 presque partout\u00a0: \u00e0 la maison, au travail ou \u00e0 la salle de sport, en toute simplicit\u00e9. Il vous suffit d&#039;un peu de\u2026 <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/fr\/planches\/\">Suite<\/a><\/p>","protected":false},"author":3,"featured_media":2012,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1994","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Amazing Things You Will Feel By Doing Planks Regularly - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"If you want to get in better shape, planking is a great exercise to incorporate into your routine. Here are some of the amazing benefits you&#039;ll reap from including planks into your daily routine.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/anabolic-coach.com\/fr\/planches\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Amazing Things You Will Feel By Doing Planks Regularly - Anabolic Coach\" \/>\n<meta property=\"og:description\" content=\"If you want to get in better shape, planking is a great exercise to incorporate into your routine. 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