{"id":17666,"date":"2026-06-25T22:10:46","date_gmt":"2026-06-25T20:10:46","guid":{"rendered":"https:\/\/rvh-synergie.org\/actualites\/cet-exercice-simple-cree-des-muscles-abdominaux-forts\/"},"modified":"2026-06-25T22:10:47","modified_gmt":"2026-06-25T20:10:47","slug":"cet-exercice-simple-cree-des-muscles-abdominaux-forts","status":"publish","type":"post","link":"https:\/\/rvh-synergie.org\/actualites\/cet-exercice-simple-cree-des-muscles-abdominaux-forts\/","title":{"rendered":"Cet exercice simple cr\u00e9e des muscles abdominaux forts"},"content":{"rendered":"<p><!--$--><\/p>\n<div data-hk=\"0000a104212000a22200\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>La pr\u00e9vention la plus efficace contre les maux de dos consiste \u00e0 renforcer les muscles profonds. Plus ces muscles sont forts, plus la distance entre deux vert\u00e8bres adjacentes est grande, ce qui cr\u00e9e plus d&rsquo;espace pour les nerfs.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22210\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Que vous choisissiez la musculation ou le yoga : le sport en g\u00e9n\u00e9ral est crucial pour la pr\u00e9vention et le traitement des probl\u00e8mes de dos.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22220\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Si vous souhaitez sp\u00e9cifiquement renforcer votre dos et entra\u00eener vos muscles abdominaux, l&rsquo;exercice suivant est exactement ce qu&rsquo;il vous faut.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a222304\" 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=\"0000a104212000a22240\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Pallof Press \u2013 c&rsquo;est pourquoi l&rsquo;exercice est si bon<\/h2>\n<p>Le Pallof Press a \u00e9t\u00e9 d\u00e9velopp\u00e9 en 2005 par le physioth\u00e9rapeute am\u00e9ricain John Pallof. Il s\u2019agit d\u2019un excellent exercice pour tout le corps qui exerce une pression particuli\u00e8re sur le noyau du corps. Avec cet exercice, vous entra\u00eenez les muscles abdominaux droits et obliques &#8211; un net avantage par rapport aux planches.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22250\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<p>Le Pallof Press renforce \u00e9galement votre dos et vos fesses et active les muscles de vos bras et de vos jambes, les muscles qui sont \u00e9galement utilis\u00e9s pour les planches. Contrairement aux planches, le Pallof Press est doux pour le bas du dos.<\/p>\n<\/div>\n<aside data-hk=\"0000a104212000a222604\" 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=\"0000a104212000a22270\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Pallof Press\u00a0:\u00a0C&rsquo;est ce dont vous avez besoin pour l&rsquo;exercice <\/h2>\n<p>Le Pallof Press est un mouvement anti-rotation doux pour le dos. Cet exercice peut \u00eatre mieux r\u00e9alis\u00e9 sur une machine \u00e0 c\u00e2ble. Mais vous pouvez \u00e9galement faire le Pallof Press \u00e0 la maison en utilisant un Theraband.<\/p>\n<\/div>\n<div data-hk=\"0000a104212000a22280\" class=\"Ad-Carousel mb-xl row\">\n<div data-hk=\"0000a104212000a222810\" class=\"col-lg-4\">\n<div data-hk=\"0000a104212000a22281104\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 1\">\n<div id=\"ad-slot-desktop-ver-1\" data-orientation=\"ver\" data-index=\"1\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a104212000a222812\" class=\"col-lg-4\">\n<aside data-hk=\"0000a104212000a22281304\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver Ad-Slot-FC\">\n<div class=\"Ad-Slot-FC-Container\">\n<div class=\"Ad-Slot-FC-Window\">\n<div id=\"ad-slot-desktop-ver-2\" data-orientation=\"ver\" data-index=\"2\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/aside>\n<\/div>\n<div data-hk=\"0000a104212000a222814\" class=\"col-lg-4\">\n<div data-hk=\"0000a104212000a22281504\" data-qa-ad-slot class=\"Ad-Slot Ad-Slot-desktop Ad-Slot-ver\" role=\"region\" aria-label=\"Anzeige 3\">\n<div id=\"ad-slot-desktop-ver-3\" data-orientation=\"ver\" data-index=\"3\" data-slot=\"ad-slot\" data-device=\"desktop\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<div data-hk=\"0000a104212000a22290\" class=\"Html-Block\" data-qa-article-content-text data-text-milestone-block>\n<h2>Comment faire fonctionner la presse Pallof \u00e0 la maison<\/h2>\n<ol>\n<li>Attachez le Theraband \u00e0 un objet solide \u00e0 hauteur de poitrine, comme une porte ferm\u00e9e.<\/li>\n<li>Positionnez-vous lat\u00e9ralement \u00e0 la bande, les pieds \u00e9cart\u00e9s \u00e0 la largeur des hanches, les genoux l\u00e9g\u00e8rement fl\u00e9chis et les fessiers tendus.<\/li>\n<li>Saisissez le Theraband avec les deux mains. Les bras et les \u00e9paules doivent \u00eatre d\u00e9tendus.<\/li>\n<li>Tendez vos bras vers l&rsquo;avant et maintenez la position pendant trois secondes.<\/li>\n<li>Tirez vos bras vers votre corps et r\u00e9p\u00e9tez le mouvement dix fois. Puis le c\u00f4t\u00e9 change.<\/li>\n<\/ol>\n<h2>Voici comment faire le Pallof Press en salle de sport<\/h2>\n<ol>\n<li>Ajustez le chariot de la machine \u00e0 c\u00e2ble de mani\u00e8re \u00e0 ce qu&rsquo;il soit \u00e0 peu pr\u00e8s \u00e0 hauteur de poitrine et fixez une poign\u00e9e en D \u00e0 la poulie.<\/li>\n<li>Choisissez cinq kilos comme poids. Si c&rsquo;est trop lourd ou trop facile pour vous, vous pouvez bien s\u00fbr choisir un poids diff\u00e9rent.<\/li>\n<li>Positionnez-vous avec le c\u00f4t\u00e9 gauche du corps face \u00e0 la machine, tenez la poign\u00e9e \u00e0 deux mains et \u00e9loignez-vous de deux ou trois pas de la machine pour que le c\u00e2ble soit tendu.<\/li>\n<li>Tenez vos mains devant votre sternum et assurez-vous que votre corps est droit. Si vous avez l\u2019impression d\u2019\u00eatre tir\u00e9 vers la gauche, c\u2019est le signe que vous devez r\u00e9duire le poids.<\/li>\n<li>Poussez le c\u00e2ble loin de votre corps en expirant. Faites attention \u00e0 ne pas vous tourner vers la machine. Maintenez cette position pendant deux secondes avant de revenir \u00e0 la position de d\u00e9part. Cela compte comme une r\u00e9p\u00e9tition.<\/li>\n<li>Faites trois s\u00e9ries de 10 r\u00e9p\u00e9titions de chaque c\u00f4t\u00e9.<\/li>\n<\/ol>\n<\/div>\n<p><!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><br \/>\n<!--$--><br \/>\n<!--\/--><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La pr\u00e9vention la plus efficace contre les maux de dos consiste \u00e0 renforcer les muscles<\/p>\n","protected":false},"author":1,"featured_media":17667,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[86],"tags":[10185,1227,4064,16,6251,5495,5196,547],"class_list":["post-17666","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-maladies","tag-abdominaux","tag-cet","tag-cree","tag-des","tag-exercice","tag-forts","tag-muscles","tag-simple","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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