Cet exercice resserre tous vos muscles et vous aide à vous débarrasser des kilos en trop
Bras, cuisses, abdos, fessier, nous sommes bombardés de toute part par ces centaines d’exercices qui promettent tous de nous donner un corps de rêve. Le seul problème, c’est que nous n’avons pas forcément le temps de tous les mettre en pratique. Il faut aussi avouer que parfois, nous ne « voulons » pas les mettre en pratique. Entre le travail, les 8h de sommeil obligatoire, les études, les enfants, les sorties entre copains, il faut avouer que la motivation peut manquer à tout âge. Voilà pourquoi nous avons cherché la solution parfaite pour raffermir le corps entier et ce, en UN SEUL mouvement qui ne demande que 5 minutes de votre temps : la « planche ».
La planche est un exercice de gainage qui a fait de nombreux adeptes. En effet, il ne se limite pas qu’à une seule région mais il muscle votre corps tout entier. Faites ce mouvement chez vous quotidiennement pendant 5 minutes et vous en verrez les résultats incroyables !
La planche : la solution tout en 1
Cet exercice, aisément accessible aux débutants, consiste à maintenir une position similaire à celle que vous prenez en faisant des pompes, sauf qu’une fois la position adoptée, il ne faut plus bouger et essayez de maintenir un corps droit et gainé aussi longtemps que possible. Généralement, l’intensité de l’exercice et le nombre de minutes que vous pratiquez augmente avec le temps en fonction de vos capacités sportives. Petit point bonus, vous pouvez faire cet exercice n’importe où !
Lorsque vous faites la « planche », les muscles de votre corps s’activent car ils essaient de maintenir cette position le plus longtemps possible. Grâce à cela, vous obtiendrez un dos plus solide, des jambes musclées, des fesses plus fermes et un ventre ultra plat !
Voici comment faire la planche :
La planche est un exercice où vous devez vous tenir immobile. Par conséquent, il est essentiel de maintenir son corps dans une position correcte.
Allongez-vous face au sol sur votre ventre. Pliez vos coudes à 90 degrés et levez votre corps du sol en ne reposant que sur vos avant-bras et vos orteils. Restez dans une position plate autant que possible et contractez vos muscles abdominaux. Attention à ne pas laisser le poids de vos hanches vous entraîner vers le sol.
Pieds
Gardez les pieds joints. Il est difficile de maintenir son équilibre si les pieds sont mal placés et cela peut entraîner une pression sur les muscles abdominaux.
Jambes
Les jambes doivent toujours rester droites et tendues. Selon The Journal of Physical Therapy Science, un gainage correct des muscles abdominaux est nécessaire pour maintenir une colonne vertébrale droite. Par conséquent, des jambes relâchées pourraient exercer une pression sur l’abdomen et affecter la colonne vertébrale par la même occasion.
Fessier
Etirez-vous le fessier et procédez à un gainage tout le long de votre exercice. Cela vous permettra d’activer les muscles du bas du torse.
Bas du dos
Il faut que cette partie de votre corps soit aussi droite que possible, comme si vous étiez dos au mur. Il est facile de s’oublier et de courber le dos alors faites attention !
Ventre
Le gainage du ventre est essentiel pour faire intervenir tous vos muscles. Contractez vos muscles abdominaux et maintenez cette position tout le long de l’exercice. Attention à ne pas retenir votre souffle.
Avant-bras
Afin d’éviter d’exercer une pression inutile sur la partie supérieure de votre corps, veillez à placer vos avant-bras bien en dessous des articulations de vos épaules.
Maintenant que vous savez comment adopter une posture correcte, faites 5 répétitions de 10 secondes chacune, avec une pause de 2 minutes entre chaque répétition. Pratiquez cet exercice une fois par jour, préférablement à la même heure pour maintenir un rythme régulier.
Les bienfaits de la planche
Un fessier ferme
La planche permet de raffermir les muscles fessiers et ischio-jambiers. Elle donne à vos fesses un aspect plus tonifié et vous débarrasse par la même occasion de la cellulite.
Un dos musclé
Dos, cou, épaules, colonne vertébrale, tout y passe avec la planche. Cet exercice vous permet d’activer toutes ces zones. Il aide notamment à soulager la douleur entre les épaules et les omoplates que vous pouvez ressentir après avoir porté des poids trop lourds.
Des jambes sculptées
En faisant la planche, vous placez une grande partie de votre poids sur vos jambes, et cela va des hanches au petit orteil. Cet exercice de gainage les raffermit et la sensation brûlante que vous ressentez prouve que vos muscles sont bien en train de fonctionner.
Un ventre plat
Plus vous gainez vos muscles abdominaux, plus votre ventre se raffermit. Grâce à cet exercice, vous tonifiez la région abdominale et en activez tous les muscles.
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