{"id":13867,"date":"2026-02-06T11:10:54","date_gmt":"2026-02-06T10:10:54","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/cet-exercice-simple-rend-votre-ventre-plat\/"},"modified":"2026-02-06T11:10:57","modified_gmt":"2026-02-06T10:10:57","slug":"cet-exercice-simple-rend-votre-ventre-plat","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/cet-exercice-simple-rend-votre-ventre-plat\/","title":{"rendered":"Cet exercice simple rend votre ventre plat"},"content":{"rendered":"<p><!--$--><\/p>\n<div data-hk=\"00942120a20200\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Vous avez probablement d\u00e9j\u00e0 entendu parler des planches. Outre les squats, les sauts avec \u00e9cart et autres, les exercices pour tout le corps sont l&rsquo;un des entra\u00eenements les plus populaires.<\/p>\n<\/div>\n<div data-hk=\"00942120a20210\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Nous parlons de soutien de l&rsquo;avant-bras. Vous utilisez votre propre force physique pour entra\u00eener non seulement votre dos, vos jambes, vos hanches et vos fesses, mais aussi vos muscles abdominaux. Effectu\u00e9es r\u00e9guli\u00e8rement et syst\u00e9matiquement, les planches feront dispara\u00eetre lentement mais s\u00fbrement cette graisse abdominale ennuyeuse.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202204\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-hor Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-mobile-hor-2\" data-orientation=\"hor\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<div data-hk=\"00942120a20230\" class=\"Html-Block\" data-qa-article-content-text>\n<ul>\n<li>Pour prot\u00e9ger vos coudes, nous vous recommandons d&rsquo;utiliser un tapis de yoga comme surface.<\/li>\n<\/ul>\n<h2>Planches 2 x 30 secondes par jour : voil\u00e0 ce qui se passe dans le corps<\/h2>\n<p>La beaut\u00e9 des planches : seulement 2 x 30 secondes par jour suffisent pour obtenir un effet positif. Si vous ne parvenez pas \u00e0 tenir 30 secondes au d\u00e9but, vous devriez essayer de durer 10 \u00e0 15 secondes, puis vous am\u00e9liorer.<\/p>\n<\/div>\n<div data-hk=\"00942120a20240\" class=\"Html-Block\" data-qa-article-content-text>\n<p>Important : Pour mettre vos muscles au d\u00e9fi, vous devez ajouter de la vari\u00e9t\u00e9 \u00e0 votre entra\u00eenement. Ce qui suit s&rsquo;applique \u00e0 tous les exercices : la tension corporelle est la cl\u00e9 de tout. Nous vous pr\u00e9sentons ici trois variantes de planches.<\/p>\n<\/div>\n<aside data-hk=\"00942120a202504\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-mobile Ad-Slot-out\">\n<div id=\"ad-slot-mobile-out-1\" data-orientation=\"out\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"mobile\"><\/div>\n<\/aside>\n<div data-hk=\"00942120a20260\" class=\"Html-Block\" data-qa-article-content-text>\n<h2>Ventre fort : ces trois variantes de planches sont particuli\u00e8rement efficaces<\/h2>\n<ol>\n<li>Planche coud\u00e9e\u00a0: Allongez-vous \u00e0 plat sur le sol et placez vos avant-bras de mani\u00e8re \u00e0 ce que vos coudes soient parall\u00e8les \u00e0 vos \u00e9paules. L\u2019avant-bras et le haut du bras doivent former un angle de 90 degr\u00e9s. Soulevez ensuite le haut de votre corps et placez vos mains \u00e0 plat sur le sol ou en poing. Soutenez vos pieds du sol avec vos orteils. Tenez pendant 30 secondes, en tendant votre corps tout le temps.<\/li>\n<li>Planche \u00e0 jambes sur\u00e9lev\u00e9es\u00a0: La position de d\u00e9part de cet exercice est la m\u00eame que celle de la planche coud\u00e9e. Ensuite, soulevez votre jambe droite et maintenez la position bri\u00e8vement. R\u00e9p\u00e9tez ensuite le processus avec la jambe gauche.<\/li>\n<li>Planche lat\u00e9rale\u00a0: Les planches lat\u00e9rales n\u00e9cessitent un peu de pratique, mais sont tr\u00e8s efficaces. Comment faire : Allongez-vous sur le c\u00f4t\u00e9 et appuyez-vous avec votre coude droit sur le sol. Placez votre bras gauche sur vos hanches et vos pieds hors du tapis en soulevant vos fesses. Ensuite, \u00e9tendez votre bras gauche en l\u2019air. Puis changez de c\u00f4t\u00e9. Si vous soulevez \u00e9galement votre jambe libre, vous am\u00e9liorerez \u00e9galement votre \u00e9quilibre.<\/li>\n<\/ol>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous avez probablement d\u00e9j\u00e0 entendu parler des planches. Outre les squats, les sauts avec \u00e9cart<\/p>\n","protected":false},"author":1,"featured_media":13868,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[1227,6251,1835,3209,547,8255,32],"class_list":["post-13867","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-cet","tag-exercice","tag-plat","tag-rend","tag-simple","tag-ventre","tag-votre","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-50","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cet exercice simple rend votre ventre plat - RVH-Synergie.org<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/rvh-synergie.org\/actualites\/cet-exercice-simple-rend-votre-ventre-plat\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cet exercice simple rend votre ventre plat - RVH-Synergie.org\" \/>\n<meta property=\"og:description\" content=\"Vous avez probablement d\u00e9j\u00e0 entendu parler des planches. 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