{"id":16768,"date":"2026-05-23T13:10:38","date_gmt":"2026-05-23T11:10:38","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/comment-faire-des-planches-parfaites\/"},"modified":"2026-05-23T13:10:39","modified_gmt":"2026-05-23T11:10:39","slug":"comment-faire-des-planches-parfaites","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/comment-faire-des-planches-parfaites\/","title":{"rendered":"Comment faire des planches parfaites"},"content":{"rendered":"<p><!--$--><\/p>\n<div data-hk=\"0000a104212000a22200\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Allongez-vous sur le ventre, posez vos avant-bras sur le sol, relevez vos pieds, soulevez votre bassin &#8211; et maintenant : tenez, tenez, tenez. Ne le posez pas sur le tapis et ne vous \u00e9chappez pas. C\u2019est ainsi que l\u2019on peut r\u00e9sumer l\u2019exercice de fitness populaire. Mais lorsqu\u2019il s\u2019agit de planches, les petites choses importantes comptent.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22210\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>C&rsquo;est ce qui rend les planches si efficaces<\/h2>\n<p>La planche est l\u2019un des exercices de fitness les plus connus. Et \u00e0 juste titre, car il entra\u00eene les muscles centraux de mani\u00e8re particuli\u00e8rement efficace, explique Sven Seidenst\u00fccker. Il est conf\u00e9rencier \u00e0 l&rsquo;Universit\u00e9 allemande de pr\u00e9vention et de gestion de la sant\u00e9.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a222204\" 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=\"0000a104212000a22230\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Le torse est le corset de muscles en forme d\u2019anneau situ\u00e9 autour du milieu de notre corps, qui comprend non seulement les muscles abdominaux mais \u00e9galement de nombreux muscles du dos. Cela vaut la peine d&rsquo;y pr\u00eater attention : des muscles forts peuvent nous prot\u00e9ger des maux de dos.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22240\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Vous tombez dans le dos creux : L\u2019erreur la plus courante lorsqu\u2019on fait des planches<\/h2>\n<p>Mais comment le faire correctement ? Sven Seidenst\u00fccker conseille : \u00ab\u00a0Prenez le nom \u00ab\u00a0planche\u00a0\u00bb au pied de la lettre.\u00a0\u00bb L\u2019entra\u00eeneur physique observe que de nombreuses personnes ont tendance \u00e0 avoir une colonne lombaire trop \u00e9tendue lorsqu\u2019elles pratiquent la planche. Un dos creux se cr\u00e9e et les hanches s&rsquo;affaissent alors.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a222504\" 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=\"0000a104212000a22260\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>A l\u2019inverse, il ne faut pas remonter trop vos fesses. Dans la planche parfaite, le corps forme une ligne droite avec la t\u00eate align\u00e9e avec la colonne vert\u00e9brale.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22270\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Une autre erreur est que les omoplates ne sont pas suffisamment fix\u00e9es, ce qui entra\u00eene un affaissement entre les \u00e9paules.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22280\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Le d\u00e9fi est que, selon Seidenst\u00fccker, il nous est difficile de juger de la forme de notre propre planche. Si vous n\u2019\u00eates pas s\u00fbr et que vous avez la possibilit\u00e9 de le faire, il est pr\u00e9f\u00e9rable de vous faire \u00e9valuer par un formateur.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22290\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>D\u00e9tendez votre respiration<\/h2>\n<p>Ce qui est \u00e9galement important : vous devez pouvoir respirer de mani\u00e8re r\u00e9guli\u00e8re et d\u00e9tendue gr\u00e2ce au soutien de l&rsquo;avant-bras.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a222a100\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Et combien de temps faut-il tenir ? La recommandation de Seidenst\u00fccker est la suivante : cela peut \u00eatre fatiguant, mais vous ne devriez pas plancher jusqu&rsquo;\u00e0 l&rsquo;\u00e9puisement.<\/p>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Allongez-vous sur le ventre, posez vos avant-bras sur le sol, relevez vos pieds, soulevez votre<\/p>\n","protected":false},"author":1,"featured_media":16769,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[182,16,93,9920,9919],"class_list":["post-16768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-comment","tag-des","tag-faire","tag-parfaites","tag-planches","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 - 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