{"id":70362,"date":"2017-07-28T09:11:19","date_gmt":"2017-07-28T09:11:19","guid":{"rendered":"http:\/\/www.afrikmag.com\/?p=70362"},"modified":"2017-07-28T09:11:19","modified_gmt":"2017-07-28T09:11:19","slug":"comment-avoir-abdos-4-min-seulement","status":"publish","type":"post","link":"https:\/\/afrikmag.com\/var\/www\/vhosts\/afrikmag.compublic_html\/comment-avoir-abdos-4-min-seulement\/","title":{"rendered":"D\u00e9couvrez comment avoir des abdos en un temps record"},"content":{"rendered":"<p>Tout le monde r\u00eave d\u2019avoir un corps parfait. Mais cela demande tellement d\u2019effort que personne ne veut s\u2019y engager \u00e0 fond.<\/p>\n<p>Les abdos traditionnels appartiennent d\u00e9sormais au pass\u00e9, ils ont \u00e9t\u00e9 remplac\u00e9s par un nouvel exercice plus efficace pour renforcer vos abdos.<\/p>\n<p>Il s\u2019agit de la planche. Non seulement, elle est moins agressive pour votre dos, mais en plus elle est plus efficace pour vos abdos.<\/p>\n<p>Tous ceux qui ont \u00a0essay\u00e9 cette technique en ont rendu bon t\u00e9moignage.<\/p>\n<h4>La planche<\/h4>\n<p>1- La planche est un moyen moins agressif mais tout aussi intense, voire plus, que la m\u00e9thode d&rsquo;abdos traditionnelle. Tous vos muscles sont sollicit\u00e9s, m\u00eame ceux qu&rsquo;on a tendance \u00e0 oublier.<\/p>\n<p>2- La planche est \u00e9galement une bonne m\u00e9thode pour avoir une bonne tenue. \u00c9tant donn\u00e9 que vos abdominaux servent \u00e0 maintenir une posture correcte, faire la planche de fa\u00e7on r\u00e9guli\u00e8re vous aide \u00e0 am\u00e9liorer votre \u00e9quilibre et votre posture.<\/p>\n<p>3- Faire la planche favorise la souplesse. Vos \u00e9paules et votre dos vous aident \u00e0 rester stable lors de l&rsquo;exercice, mais cette position permet \u00e9galement d&rsquo;\u00e9tirer vos omoplates et d&rsquo;augmenter votre amplitude de mouvement. Encore une raison de vous y mettre.<\/p>\n<h2>Comment pratiquer la planche\u00a0?<\/h2>\n<p><img  title=\"\" loading=\"lazy\" decoding=\"async\" class=\" wp-image-70364 aligncenter\" src=\"http:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/07\/gainage-planche-test-300x150.jpg\"  alt=\"D\u00e9couvrez comment avoir des abdos en un temps record\"  width=\"512\" height=\"256\" srcset=\"https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/07\/gainage-planche-test-300x150.jpg 300w, https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/07\/gainage-planche-test-600x300.jpg 600w, https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/07\/gainage-planche-test-164x82.jpg 164w, https:\/\/www.afrikmag.com\/wp-content\/uploads\/2017\/07\/gainage-planche-test.jpg 660w\" sizes=\"auto, (max-width: 512px) 100vw, 512px\" \/><\/p>\n<p>1-Vos coudes doivent \u00eatre align\u00e9s avec vos \u00e9paules afin de bien r\u00e9partir votre poids.<\/p>\n<p>2- Gardez votre dos bien droit, \u00e9vitez de cambrer ou courber le dos. Votre cou doit \u00eatre dans l&rsquo;alignement de votre dos comme vous pouvez le voir sur la photo ci-dessus.<\/p>\n<p>3-Contractez vos abdos pour garder le dos droit et tirer le meilleur profit de cet exercice.<\/p>\n<p>4- \u00c9cartez vos jambes plus que vos hanches, cela vous \u00e9vitera de mettre trop de pression sur vos hanches.<\/p>\n<p>Cela peut para\u00eetre facile, mais 4 minutes semblent une \u00e9ternit\u00e9 lorsque vous tentez de rester immobile. Mais la douleur en vaut vraiment la chandelle.<\/p>\n<p>Emeraude ASSAH<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tout le monde r\u00eave d\u2019avoir un corps parfait. Mais cela demande tellement d\u2019effort que personne ne veut s\u2019y engager \u00e0 fond. Les abdos traditionnels appartiennent d\u00e9sormais au pass\u00e9, ils ont \u00e9t\u00e9 remplac\u00e9s par un nouvel exercice plus efficace pour renforcer vos abdos. Il s\u2019agit de la planche. Non seulement, elle est moins agressive pour votre &hellip;<\/p>\n","protected":false},"author":46,"featured_media":70365,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"footnotes":""},"categories":[15828],"tags":[2116,18981,6452,7846,18979,1877,18980,1089],"class_list":["post-70362","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-lifestyle","tag-abdos","tag-amplitude","tag-exercice","tag-methode","tag-musculaire","tag-sante-2","tag-souplesse","tag-tenue","post_format-post-format-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>D\u00e9couvrez comment avoir des abdos en un temps record - AfrikMag<\/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:\/\/afrikmag.com\/var\/www\/vhosts\/afrikmag.compublic_html\/comment-avoir-abdos-4-min-seulement\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"D\u00e9couvrez comment avoir des abdos en un temps record - AfrikMag\" \/>\n<meta property=\"og:description\" content=\"Tout le monde r\u00eave d\u2019avoir un corps parfait. Mais cela demande tellement d\u2019effort que personne ne veut s\u2019y engager \u00e0 fond. Les abdos traditionnels appartiennent d\u00e9sormais au pass\u00e9, ils ont \u00e9t\u00e9 remplac\u00e9s par un nouvel exercice plus efficace pour renforcer vos abdos. Il s\u2019agit de la planche. Non seulement, elle est moins agressive pour votre &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/afrikmag.com\/var\/www\/vhosts\/afrikmag.compublic_html\/comment-avoir-abdos-4-min-seulement\/\" \/>\n<meta property=\"og:site_name\" content=\"AfrikMag\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/africelebs\" \/>\n<meta property=\"article:published_time\" content=\"2017-07-28T09:11:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/afrikmag.com\/var\/www\/vhosts\/afrikmag.compublic_html\/wp-content\/uploads\/2017\/07\/abdo-.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"970\" \/>\n\t<meta property=\"og:image:height\" content=\"490\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"AfrikMag\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/AfrikMag\" \/>\n<meta name=\"twitter:site\" content=\"@Afrikmag\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"AfrikMag\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/afrikmag.com\\\/var\\\/www\\\/vhosts\\\/afrikmag.compublic_html\\\/comment-avoir-abdos-4-min-seulement\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/afrikmag.com\\\/var\\\/www\\\/vhosts\\\/afrikmag.compublic_html\\\/comment-avoir-abdos-4-min-seulement\\\/\"},\"author\":{\"name\":\"AfrikMag\",\"@id\":\"https:\\\/\\\/afrikmag.com\\\/var\\\/www\\\/vhosts\\\/afrikmag.compublic_html\\\/#\\\/schema\\\/person\\\/48eb00948329cf166275441d7491632f\"},\"headline\":\"D\u00e9couvrez comment avoir des abdos en un temps record\",\"datePublished\":\"2017-07-28T09:11:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/afrikmag.com\\\/var\\\/www\\\/vhosts\\\/afrikmag.compublic_html\\\/comment-avoir-abdos-4-min-seulement\\\/\"},\"wordCount\":330,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/afrikmag.com\\\/var\\\/www\\\/vhosts\\\/afrikmag.compublic_html\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/afrikmag.com\\\/var\\\/www\\\/vhosts\\\/afrikmag.compublic_html\\\/comment-avoir-abdos-4-min-seulement\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.afrikmag.com\\\/wp-content\\\/uploads\\\/2017\\\/07\\\/abdo-.jpg\",\"keywords\":[\"abdos\",\"amplitude\",\"exercice\",\"m\u00e9thode\",\"musculaire\",\"sant\u00e9\",\"souplesse\",\"tenue\"],\"articleSection\":[\"LifeStyle\"],\"inLanguage\":\"fr-FR\",\"copyrightYear\":\"2017\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/afrikmag.com\\\/var\\\/www\\\/vhosts\\\/afrikmag.compublic_html\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/afrikmag.com\\\/var\\\/www\\\/vhosts\\\/afrikmag.compublic_html\\\/comment-avoir-abdos-4-min-seulement\\\/\",\"url\":\"https:\\\/\\\/afrikmag.com\\\/var\\\/www\\\/vhosts\\\/afrikmag.compublic_html\\\/comment-avoir-abdos-4-min-seulement\\\/\",\"name\":\"D\u00e9couvrez comment avoir des abdos en un temps record - 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