{"id":3401,"date":"2024-02-24T10:27:56","date_gmt":"2024-02-24T10:27:56","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3401"},"modified":"2024-05-02T02:15:35","modified_gmt":"2024-05-02T02:15:35","slug":"beginners-home-workout-core-conditioning-session","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/fr\/seance-de-conditionnement-physique-pour-debutants-a-domicile\/","title":{"rendered":"S\u00e9ance de conditionnement de base pour d\u00e9butants \u00e0 domicile pour les abdominaux en pack de six"},"content":{"rendered":"<p>Savez-vous que vous pouvez passer seulement un quart d\u2019heure \u00e0 la maison \u00e0 vous entra\u00eener pour obtenir des abdominaux attrayants en pack de six\u00a0?<\/p>\n<p>Si vous \u00eates trop occup\u00e9 par les t\u00e2ches quotidiennes ou si vous vous sentez intimid\u00e9 chaque fois que vous visitez votre salle de sport locale, vous pouvez maintenant \u00eatre un peu tranquille en sachant que vous pouvez toujours entra\u00eener avec succ\u00e8s vos abdominaux dans le confort de votre maison gr\u00e2ce \u00e0 notre s\u00e9ance de conditionnement physique \u00e0 domicile pour d\u00e9butants. .<\/p>\n<p>De plus, vous ne passez que 15 minutes de votre temps sans \u00e9quipement ni poids pendant vos s\u00e9ances.<\/p>\n<p>C&#039;est vrai, tout ce dont vous avez besoin c&#039;est d&#039;un grand espace, d&#039;un tapis d&#039;entra\u00eenement, de 15 minutes de votre temps et vous \u00eates pr\u00eat \u00e0 partir.<\/p>\n<p><iframe title=\"Lecteur vid\u00e9o YouTube\" src=\"https:\/\/www.youtube.com\/embed\/W30wzngWOeU?si=QJ0qjih9XjvAwY1q\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Qu\u2019est-ce que l\u2019entra\u00eenement de conditionnement de base\u00a0?<\/h2>\n<p>Pour comprendre l\u2019entra\u00eenement de conditionnement physique de base, vous devez d\u2019abord savoir ce qui constitue votre noyau. Vous devez savoir que votre tronc est absolument central \u00e0 tout votre corps et qu&#039;il est compos\u00e9 de votre ventre, de vos hanches, du bas de votre dos et de votre bassin.<\/p>\n<p>Avec un programme d\u2019entra\u00eenement de conditionnement de base, vous entra\u00eenerez les muscles de votre tronc pour vous assurer qu\u2019ils fonctionnent tous en parfaite harmonie. Vos muscles centraux comprennent, entre autres, les muscles obliques et du plancher pelvien, les muscles multifidus et transversaux de l&#039;abdomen.<\/p>\n<p>En entra\u00eenant vos muscles centraux, vous vous donnerez plus de stabilit\u00e9, surtout lorsque vous effectuez des t\u00e2ches physiques simples ou complexes.<\/p>\n<p>Afin d&#039;atteindre la stabilit\u00e9 de base, l&#039;exercice abdominaux de cet article comprendra cinq s\u00e9ances d&#039;entra\u00eenement visant \u00e0 am\u00e9liorer non seulement votre \u00e9quilibre et votre stabilit\u00e9, mais \u00e9galement votre flexibilit\u00e9 et votre mouvement complet.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3403\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/Whats-Core-Conditioning-Training-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Abdos sup\u00e9rieurs<\/h3>\n<p>La premi\u00e8re <a href=\"https:\/\/anabolic-coach.com\/fr\/les-principaux-avantages-de-lexecution-dun-programme-dentrainement-programme\/\" target=\"_blank\" rel=\"noopener\">entra\u00eenement<\/a> se concentrera sur l\u2019entra\u00eenement de vos abdominaux sup\u00e9rieurs. Vos abdominaux sup\u00e9rieurs vous aident \u00e0 vous pencher et \u00e0 vous pencher facilement en avant.<\/p>\n<p>L\u2019exercice sit-up ou crunch est id\u00e9al pour entra\u00eener vos abdominaux sup\u00e9rieurs. Pour optimiser cet exercice, vous devez vous assurer que vos pieds sont \u00e0 plat sur le sol lorsque vous serrez ou contractez vos abdominaux au point culminant de votre exercice (c&#039;est-\u00e0-dire lorsque vous vous soulevez du sol).<\/p>\n<p>Vous devez vous redescendre lentement et effectuer environ 15 r\u00e9p\u00e9titions de cet exercice par s\u00e9ance devrait vous donner d&#039;excellents gains abdominaux en pack de six.<\/p>\n<h3>Partie basse des abdominaux<\/h3>\n<p>Notre deuxi\u00e8me entra\u00eenement visera \u00e0 entra\u00eener vos abdominaux inf\u00e9rieurs, ce qui est important car vos abdominaux inf\u00e9rieurs vous aident \u00e0 soulever vos jambes avec peu ou pas de r\u00e9flexion.<\/p>\n<p>L\u2019exercice alternatif pour le bas de la jambe droite consiste \u00e0 lever une jambe tandis que l\u2019autre jambe est \u00e0 plat sur le sol. Cet exercice vous aidera \u00e0 am\u00e9liorer \u00e0 la fois votre \u00e9quilibre et votre flexibilit\u00e9, en soulevant une jambe \u00e0 la fois en serrant vos abdominaux.<\/p>\n<p>Vous devez effectuer 15 r\u00e9p\u00e9titions par jambe et vous pouvez soit effectuer les 15 r\u00e9p\u00e9titions sur une jambe avant de passer \u00e0 l&#039;autre jambe, soit passer d&#039;une jambe \u00e0 l&#039;autre au fur et \u00e0 mesure que vous effectuez chaque r\u00e9p\u00e9tition.<\/p>\n<h3>Obliques<\/h3>\n<p>Le troisi\u00e8me entra\u00eenement de ce programme de conditionnement physique de base pour d\u00e9butants se concentrera sur l\u2019entra\u00eenement de vos obliques. Vos obliques sont essentielles pour vous aider \u00e0 vous tordre et \u00e0 vous pencher d\u2019un c\u00f4t\u00e9 \u00e0 l\u2019autre.<\/p>\n<p>Les meilleurs exercices pour entra\u00eener vos obliques comprennent les exercices de torsion debout, de planche lat\u00e9rale et de trempette des hanches. Avec un entra\u00eenement de planches lat\u00e9rales, vous am\u00e9liorerez la stabilit\u00e9 tandis que les creux de hanche vous obligeront \u00e0 contracter ou \u00e0 serrer vos obliques tout en gardant votre stabilit\u00e9.<\/p>\n<p>Vous devez essayer 15 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9 lorsque vous effectuez vos s\u00e9ances de planches lat\u00e9rales ou de hanches et vous devez effectuer ces exercices tout en maintenant votre \u00e9quilibre.<\/p>\n<p>Apr\u00e8s votre entra\u00eenement de hip dip, vous pouvez ensuite effectuer 15 r\u00e9p\u00e9titions d&#039;exercices de torsion debout o\u00f9 vos hanches restent immobiles pendant que vous effectuez la torsion en tournant le haut de votre corps d&#039;un c\u00f4t\u00e9 \u00e0 l&#039;autre.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3404\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs.png\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-561x315.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-265x149.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-531x298.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/oblique-abs-608x341.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>\u00c9quilibre et stabilisation<\/h3>\n<p>Notre programme d&#039;entra\u00eenement pour les abdominaux comprendra \u00e9galement un entra\u00eenement d&#039;\u00e9quilibre et de stabilisation qui est tr\u00e8s important pour le conditionnement de base et un exercice de planche pour soulever les hanches est tout simplement id\u00e9al pour am\u00e9liorer votre \u00e9quilibre et votre stabilisation.<\/p>\n<p>En effectuant l&#039;exercice de la planche jusqu&#039;\u00e0 l&#039;\u00e9l\u00e9vation des hanches, vous entra\u00eenerez \u00e0 la fois le bas du dos et les abdominaux, am\u00e9liorant ainsi la stabilit\u00e9 dans le processus. Vous devez rester stable dans une posture de planche pendant environ 15 secondes avant d&#039;effectuer 15 exercices d&#039;\u00e9l\u00e9vation des hanches.<\/p>\n<p>Une fois que vous avez termin\u00e9 le mouvement de lev\u00e9e de hanche, restez dans la posture de planche pendant encore 15 secondes avant de terminer l&#039;exercice de lev\u00e9e de planche \u00e0 hanche.<\/p>\n<h3>Tour de taille et respiration contr\u00f4l\u00e9e<\/h3>\n<p>Vous pouvez avoir un tour de taille adapt\u00e9 \u00e0 votre physique en effectuant un exercice de vide gastrique qui aide \u00e9galement \u00e0 r\u00e9guler et \u00e0 am\u00e9liorer votre respiration.<\/p>\n<p>Pour effectuer l\u2019entra\u00eenement sous vide gastrique, vous devez soit vous tenir debout, soit simplement vous allonger sur votre tapis d\u2019exercice, le dos \u00e0 plat sur le sol.<\/p>\n<p>Vous aspirez ensuite votre abdomen, de telle sorte que votre nombril semble toucher votre colonne vert\u00e9brale. Maintenez cette position entre 5 et 10 secondes avant d\u2019expirer avec force et de vous d\u00e9tendre ensuite.<\/p>\n<p>Pour de meilleurs r\u00e9sultats, vous devez effectuer jusqu&#039;\u00e0 5 r\u00e9p\u00e9titions de l&#039;exercice de vide gastrique au cours de chaque s\u00e9ance d&#039;entra\u00eenement de conditionnement de base.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-3405\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2024\/02\/abs-on-the-floor-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>Entra\u00eenement de conditionnement de base de 15 minutes pour les abdominaux en pack de six<\/h3>\n<p>Les exercices qui composent notre s\u00e9ance de conditionnement de base de 15 minutes entra\u00eeneront non seulement vos abdominaux, mais vous aideront \u00e9galement grandement \u00e0 br\u00fbler un peu de calories.<\/p>\n<p>Pour de meilleurs r\u00e9sultats, vous devez effectuer ces exercices sous forme de circuit avec un minimum de deux \u00e0 trois tours de cet entra\u00eenement \u00e0 domicile.<\/p>\n<p>Il est \u00e9galement important que vous effectuiez cet entra\u00eenement de base deux ou trois fois par semaine afin de d\u00e9velopper vos abdominaux tout en am\u00e9liorant la force, l&#039;\u00e9quilibre et la stabilit\u00e9 de votre abdomen.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"156\"><strong>ENTRA\u00ceNEMENT<\/strong><\/td>\n<td width=\"156\"><strong>ENSEMBLES<\/strong><\/td>\n<td width=\"156\"><strong>R\u00c9P\u00c9TITIONS (R\u00c9P\u00c9TITIONS)<\/strong><\/td>\n<td width=\"156\"><strong>TEMPS DE REPOS<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Croquer<\/td>\n<td width=\"156\">2 \u00e0 3 ensembles<\/td>\n<td width=\"156\">15 r\u00e9p\u00e9titions<\/td>\n<td width=\"156\">N\u00e9ant<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Jambe droite alternative inf\u00e9rieure<\/td>\n<td width=\"156\">2 \u00e0 3 ensembles<\/td>\n<td width=\"156\">15 r\u00e9p\u00e9titions pour chaque jambe<\/td>\n<td width=\"156\">N\u00e9ant<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Planche de c\u00f4t\u00e9<\/td>\n<td width=\"156\">2 \u00e0 3 ensembles<\/td>\n<td width=\"156\">15 r\u00e9p\u00e9titions pour chaque c\u00f4t\u00e9<\/td>\n<td width=\"156\">N\u00e9ant<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Planche \u00e0 soulever les hanches<\/td>\n<td width=\"156\">2 \u00e0 3 ensembles<\/td>\n<td width=\"156\">15 r\u00e9p\u00e9titions pour chaque c\u00f4t\u00e9<\/td>\n<td width=\"156\">N\u00e9ant<\/td>\n<\/tr>\n<tr>\n<td width=\"156\">Aspirateur d&#039;estomac<\/td>\n<td width=\"156\">2 \u00e0 3 ensembles<\/td>\n<td width=\"156\">5 r\u00e9p\u00e9titions<\/td>\n<td width=\"156\">30 secondes de repos<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Conclusion<\/h2>\n<p>L\u2019entra\u00eenement de votre tronc est tr\u00e8s important car il contr\u00f4le le mouvement, l\u2019\u00e9quilibre, la stabilit\u00e9 et la flexibilit\u00e9.<\/p>\n<p>Sans un tronc stable, vous aurez de s\u00e9rieuses difficult\u00e9s \u00e0 maintenir votre \u00e9quilibre et \u00e0 r\u00e9aliser un mouvement complet. Cependant, vous n\u2019avez pas besoin de vous rendre dans votre salle de sport locale avant de pouvoir entra\u00eener votre tronc, vous pouvez tr\u00e8s bien le faire \u00e0 la maison.<\/p>\n<p>Tout ce que vous avez \u00e0 faire est de suivre la routine d&#039;entra\u00eenement de conditionnement de base dans le tableau ci-dessus et quelques semaines apr\u00e8s vous \u00eatre pleinement engag\u00e9 dans le programme, vous devriez commencer \u00e0 remarquer d&#039;impressionnants abdominaux en pack de six.<\/p>\n<p>Assurez-vous d&#039;essayer ce programme d&#039;entra\u00eenement de base de 15 minutes deux \u00e0 trois fois par semaine pour des r\u00e9sultats optimaux et si vous avez besoin d&#039;aide pour l&#039;un des exercices de conditionnement de base, vous pouvez contacter un coach anabolisant interne IFBB PRO d\u00e8s aujourd&#039;hui.<\/p>","protected":false},"excerpt":{"rendered":"<p>Savez-vous que vous pouvez passer seulement un quart d\u2019heure \u00e0 la maison \u00e0 vous entra\u00eener pour obtenir des abdominaux attrayants en pack de six\u00a0? Si vous \u00eates trop occup\u00e9 par les t\u00e2ches quotidiennes ou si vous vous sentez intimid\u00e9 chaque fois que vous visitez votre salle de sport locale, vous pouvez maintenant \u00eatre un peu tranquille en sachant que vous pouvez toujours r\u00e9ussir [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/fr\/seance-de-conditionnement-physique-pour-debutants-a-domicile\/\">Suite<\/a><\/p>","protected":false},"author":3,"featured_media":3413,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3401","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>Beginners Home Workout Core Conditioning Session for Six-Pack Abs - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Get started on your journey to sculpting six-pack abs with this beginner-friendly core workout you can do at home. 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