{"id":1124,"date":"2020-02-17T17:12:14","date_gmt":"2020-02-17T17:12:14","guid":{"rendered":"https:\/\/whishsports.com\/Blog\/?p=1124"},"modified":"2020-03-04T08:37:12","modified_gmt":"2020-03-04T08:37:12","slug":"abdos-les-bonnes-pratiques","status":"publish","type":"post","link":"https:\/\/whishsports.com\/Blog\/abdos-les-bonnes-pratiques\/","title":{"rendered":"Abdos :Les bonnes Pratiques"},"content":{"rendered":"\n<p><span style=\"font-weight: 400;\">Les abdos sont la pi\u00e8ce ma\u00eetresse qui refl\u00e8te la beaut\u00e9 du corps d\u2019un sportif qu\u2019il soit un adepte du fitness ou bodybuilder<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\">ou m\u00eame un sportif de n\u2019importe quelle discipline cette partie du corps reste et demeure la plus pris\u00e9 ou la plus convoit\u00e9 depuis des ann\u00e9es vous avez de super pectoraux ,<\/span><\/p>\n\n\n\n<center><iframe loading=\"lazy\" src=\"https:\/\/giphy.com\/embed\/1qktVEmIlJbhu8eZHH\" width=\"480\" height=\"270\" frameBorder=\"0\" class=\"giphy-embed\" allowFullScreen><\/iframe><p><a href=\"https:\/\/giphy.com\/gifs\/rtl5-1qktVEmIlJbhu8eZHH\">via GIPHY<\/a><\/p>><\/center>\n\n\n\n<p><span style=\"font-weight: 400;\">des biceps et triceps \u00e9norme avec un dos en V&nbsp; cependant 1 petit bide qui ressort cela g\u00e2che tous les efforts que vous avez effectu\u00e9 pendant<\/span><\/p>\n\n\n\n<p><span style=\"font-weight: 400;\"> des mois voir des ann\u00e9es , <\/span><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><em>8 exercices faciles et simple que vous pouvez faire n&#8217;importe ou <\/em><\/strong><\/h4>\n\n\n\n<center><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube-nocookie.com\/embed\/GzCoqECJ-NA\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/center>\n\n\n\n<p><span style=\"font-weight: 400;\">oui mais pour que vous puissiez atteindre cette formidable tablette que devez vous faire ? Comment atteindre ce but qui reste inatteignable pour plusieurs ?<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/anastase-maragos-X2QjAnzvws8-unsplash-scaled.jpg?fit=640%2C427&amp;ssl=1\" alt=\"abdos-homme\" class=\"wp-image-1221\" width=\"480\" height=\"320\" srcset=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/anastase-maragos-X2QjAnzvws8-unsplash-scaled.jpg?w=2560&amp;ssl=1 2560w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/anastase-maragos-X2QjAnzvws8-unsplash-scaled.jpg?resize=300%2C200&amp;ssl=1 300w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/anastase-maragos-X2QjAnzvws8-unsplash-scaled.jpg?resize=1024%2C683&amp;ssl=1 1024w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/anastase-maragos-X2QjAnzvws8-unsplash-scaled.jpg?resize=768%2C512&amp;ssl=1 768w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/anastase-maragos-X2QjAnzvws8-unsplash-scaled.jpg?resize=1536%2C1024&amp;ssl=1 1536w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/anastase-maragos-X2QjAnzvws8-unsplash-scaled.jpg?resize=2048%2C1365&amp;ssl=1 2048w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/anastase-maragos-X2QjAnzvws8-unsplash-scaled.jpg?resize=370%2C247&amp;ssl=1 370w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/anastase-maragos-X2QjAnzvws8-unsplash-scaled.jpg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/anastase-maragos-X2QjAnzvws8-unsplash-scaled.jpg?w=1920&amp;ssl=1 1920w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure><\/div>\n\n\n\n<p>On dit que la meilleure fa\u00e7on d\u2019atteindre un objectif&nbsp; est d\u2019agir efficacement et cela en faisant une analyse autocritique et en se posant plusieurs questions afin de d\u00e9gager nos points forts \u00e9valuer notre&nbsp; niveau actuel et voir qu\u2019elle sont les axes d\u2019am\u00e9liorations \u00e0 travailler afin d\u2019atteindre cet objectif.<\/p>\n\n\n\n<p>Dans un premier temps allons voir comment sont constitu\u00e9s les abdominaux  au niveau du corps humain : <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Constitution Anatomique des abdominaux :<\/h2>\n\n\n\n<p>Les&nbsp;<b>muscles abdominaux<\/b>&nbsp;ou&nbsp;<b>muscles de la paroi abdominale ant\u00e9ro-lat\u00e9rale<\/b>&nbsp;d\u00e9sign\u00e9s dans le langage courant par le terme&nbsp;<i>abdominaux<\/i>&nbsp;ou, plus famili\u00e8rement,&nbsp;<i>abdos<\/i>) sont des&nbsp;muscles squelettiques&nbsp;constituant la paroi ant\u00e9rolat\u00e9rale de l&#8217;abdomen.<\/p>\n\n\n\n<p>Ils s\u2019\u00e9tendent du&nbsp;thorax&nbsp;jusqu\u2019au bord sup\u00e9rieur du&nbsp;bassin.<\/p>\n\n\n\n<p>Ils sont au nombre de cinq paires, dispos\u00e9es&nbsp;sym\u00e9triquement&nbsp;:<\/p>\n\n\n\n<p><em><strong>Le droit (anciennement appel\u00e9 grand droit), <\/strong><\/em><\/p>\n\n\n\n<p><em><strong>L&#8217;oblique externe (anciennement appel\u00e9 grand oblique),<\/strong><\/em><\/p>\n\n\n\n<p><em><strong>L&#8217;oblique interne (anciennement appel\u00e9 petit oblique), le&nbsp;transverse&nbsp;et le&nbsp;pyramidal.<\/strong><\/em><\/p>\n\n\n\n<p>Ils permettent d\u2019effectuer des mouvements de rotation et d\u2019inclinaison. Jouant aussi un r\u00f4le important dans l\u2019\u00e9quilibre du bassin,<\/p>\n\n\n\n<p>la posture, la statique de la colonne vert\u00e9brale,<\/p>\n\n\n\n<p> mais aussi dans l\u2019expiration forc\u00e9e et la toux en antagonisme direct avec le diaphragme en refoulant le contenu abdominal. <a href=\"https:\/\/fr.wikipedia.org\/wiki\/Muscles_abdominaux_ant%C3%A9rolat%C3%A9raux\">https:\/\/fr.wikipedia.org\/wiki\/Muscles_abdominaux_ant%C3%A9rolat%C3%A9raux<\/a> <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><a href=\"https:\/\/fr.wikipedia.org\/wiki\/Muscles_abdominaux_ant%C3%A9rolat%C3%A9raux\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"300\" height=\"217\" src=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/abdominaux-superficiels.jpg?resize=300%2C217&#038;ssl=1\" alt=\"anatomie-abdos\" class=\"wp-image-1126\" srcset=\"https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/abdominaux-superficiels.jpg?resize=300%2C217&amp;ssl=1 300w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/abdominaux-superficiels.jpg?resize=346%2C250&amp;ssl=1 346w, https:\/\/i0.wp.com\/whishsports.com\/Blog\/wp-content\/uploads\/2020\/02\/abdominaux-superficiels.jpg?w=360&amp;ssl=1 360w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><figcaption><strong><em>Anatomie Abdominaux <\/em><\/strong><\/figcaption><\/figure><\/div>\n\n\n\n<center><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube-nocookie.com\/embed\/LnjtLnPrF-M\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/center>\n\n\n\n<p>Comment puis-je faire pour avoir un ventre plat mais aussi tr\u00e8s bien dessiner et muscler ?<\/p>\n\n\n\n<p>Comment avoir la Fameuse tablette de chocolat ?<br><\/p>\n\n\n\n<center><figure><iframe loading=\"lazy\" src=\"https:\/\/giphy.com\/embed\/l1ugn5yDMJDNfmJZC\" width=\"480\" height=\"204\" allowfullscreen=\"\"><\/iframe><\/figure><\/center>\n\n\n\n<p><a href=\"https:\/\/giphy.com\/gifs\/reactionseditor-abs-step-brothers-l1ugn5yDMJDNfmJZC\">via GIPHY<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mon alimentation et les Abdominaux  ?<\/h2>\n\n\n\n<p>Pour avoir un ventre muscler et une sangle abdominal cisel\u00e9 vous devez prendre en compte deux crit\u00e8re tr\u00e8s important ,<\/p>\n\n\n\n<p>  c\u2019est \u00e0 dire est-ce queje dois dans un premier temps perdre de la graisse puis-travailler mes abdos?  <\/p>\n\n\n\n<p>puisque tout le monde \u00e0 des abdos par contre ne sont pas visible suite \u00e0 une mauvaise hygi\u00e8ne alimentaire<\/p>\n\n\n\n<p> oui mes chers amis ,<\/p>\n\n\n\n<center><<figure><iframe loading=\"lazy\" src=\"https:\/\/giphy.com\/embed\/26BGueIfxOwHr8Z8c\" width=\"480\" height=\"360\" allowfullscreen=\"\"><\/iframe><\/figure><\/center>\n\n\n\n<p><a href=\"https:\/\/giphy.com\/gifs\/sportdecouverte-fitness-sport-26BGueIfxOwHr8Z8c\">via GIPHY<\/a><\/p>\n\n\n\n<p>il n y a pas de rem\u00e8de miracle ou d\u2019exercice type qui va faire appara\u00eetre vos<br>abdominaux en un claquement de doigts si vous avez un <strong>IMC<em> (indice de masse corporel)<\/em><\/strong> \u00e9lev\u00e9 vous devez dans un  premier temps diminuer la masse graisseuse globale de votre corps ,<\/p>\n\n\n\n<p>car si vous \u00eates en surpoids il est difficile de cibler uniquement les muscles du ventre , bien s\u00fbr il faut donc travailler les deux axes une alimentation seine sans exc\u00e8s voir article <a href=\"https:\/\/whishsports.com\/Blog\/les-differents-type-de-corps-morphologie\/\">type de corps<\/a> et <a href=\"https:\/\/whishsports.com\/Blog\/alimentation\/\">alimentation<\/a> ,<\/p>\n\n\n\n<p> puisque d\u00e8s que je connais mon corps cela va m&#8217;aider \u00e0 avoir plus de r\u00e9sultats en moins de temps .<\/p>\n\n\n\n<p>Et bien s\u00fbr les exercices ciblant les abdos.<\/p>\n\n\n\n<p>Au d\u00e9part lorsqu&#8217;on a un surplus de graisse le choix des exercices est tr\u00e8s important car si vous commencez par des exercices difficiles ,<\/p>\n\n\n\n<p> un vous risquez des blessures pouvant parfois \u00eatre grave ,sois vous allez frustrer puisque vous n&#8217;aurai pas de r\u00e9sultats alors que vous faites un effort \u00e9norme , <\/p>\n\n\n\n<p>donc le mieux serai de soigner son alimentation faire des exercices de cardio qui vont cibler votre taux de graisse global et choisir au d\u00e9part des exercices adapt\u00e9 \u00e0 votre niveau visant<\/p>\n\n\n\n<p> tous les muscles du ventre et d\u00e8s que vous vous sentez apte \u00e0 passer<\/p>\n\n\n\n<p> vers le niveau sup\u00e9rieur vous changez d&#8217;exercices.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Combien de fois dois-je travailler mes abdos :<\/h2>\n\n\n\n<p>Pour un r\u00e9sultat meilleur il faut savoir que les abdominaux sont des muscles et comme chaque muscle il a besoin de repos<\/p>\n\n\n\n<p> car plusieurs personne commettent l\u2019erreur de les travailler tous les jours de la semaines ou \u00e0 la fin de chaque s\u00e9ance , <\/p>\n\n\n\n<p>afin d\u2019avoir des r\u00e9sultats le mieux serait de les<\/p>\n\n\n\n<p>travailler 2 fois , mais il faut toujours \u00eatre \u00e0 l\u2019\u00e9coute de son corps car <\/p>\n\n\n\n<p>en musculation il n y a pas de recette \u00e0 suivre \u00e0 la lettre il faut tester <\/p>\n\n\n\n<p>afin de trouver la matrice ou l\u2019\u00e9quation correcte qui pourra vous aider \u00e0 atteindre le r\u00e9sultat que vous souhaitez .<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pourquoi je dois travailler mes abdos ?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><em>Plus de force <\/em><\/h3>\n\n\n\n<p>Avoir un ventre muscl\u00e9 c&#8217;est beau tr\u00e8s s\u00e9duisant , formidable cependant cela ne s&#8217;arrete pas la, avoir une sangle abdominal robuste <\/p>\n\n\n\n<p>vous aide \u00e0 mieux ex\u00e9cuter les exercices n\u00e9cessitant de la force tel que le developp\u00e9 couch\u00e9 , les curl biceps et la liste est longue , <\/p>\n\n\n\n<p>et m\u00eame les adeptes  des arts martiaux ou sports de combats vous dirons que oui l&#8217;abdomen est le centre de la force ,<\/p>\n\n\n\n<p>faisant partie des points forts d&#8217;ou le corps d\u00e9gage et rassemble la force .<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><em>Sant\u00e9 <\/em><\/h3>\n\n\n\n<p>D&#8217;un point de vue sant\u00e9,avoir une bonne sangle abdominal aide \u00e0 la protection des organes interne et la pr\u00e9vention des mal de dos<\/p>\n\n\n\n<p> car si vous avez une couche de graisse assez \u00e9lev\u00e9 au niveau de l&#8217;abdomen vous aurai du mal \u00e0 effectuer les t\u00e2ches du quotidien<\/p>\n\n\n\n<p> faire des courses port\u00e9 un enfant ou autre des choses simple et basique mais sois vous allez vous retrouv\u00e9 dans l&#8217;incapacit\u00e9 de les faire,<\/p>\n\n\n\n<p> sinon le soir en allant au lit  ,<\/p>\n\n\n\n<p>les douleurs de dos viendront perturber votre sommeil pouvant se transformer en des douleurs chronique .<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><em>Posture <\/em><\/h3>\n\n\n\n<p>Une mauvaise posture puisque tous ces \u00e9l\u00e9ments cit\u00e9 impacte l\u2019ossature squelettique et surtout au niveau du bassin et des lombaires qui sont<\/p>\n\n\n\n<p> la pi\u00e8ce ma\u00eetresse et la base de notre corp. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Pour conclure vous l&#8217;aurai compris pour avoir des abdominaux bien sculpter et cisel\u00e9 ,<\/p>\n\n\n\n<p> il y a deux crit\u00e8res important \u00e0 prendre en compte qui sont l&#8217;alimentation et les exercices et la fr\u00e9quence avec laquelle vous les travaillez ,<\/p>\n\n\n\n<p> et vous quel est votre exercice pr\u00e9f\u00e9r\u00e9 pour les abdos ?<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><em>Voici quelques exercices pour d\u00e9butant afin de travailler vos abdominaux :<\/em><\/h4>\n\n\n\n<center><iframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\/\/www.youtube-nocookie.com\/embed\/N9vafQfccoI\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\"><\/iframe><\/center>\n","protected":false},"excerpt":{"rendered":"<p>abdos-homme<\/p>\n","protected":false},"author":2,"featured_media":1646,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[99,95,96,101,97,100,98],"class_list":["post-1124","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-8-exercices-faciles-et-simple-pour-avoir-de-beaux-abdos","tag-abdos","tag-abdos-les-bonnes-pratiques","tag-comprendre-mieux-les-abdos","tag-des-abdos-muscler","tag-exercices-abdos","tag-methodes-efficaces-pour-des-abdos-muscler"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Abdos :Les bonnes Pratiques &#8211; The Sports of the world<\/title>\n<meta name=\"description\" content=\"Astuces et id\u00e9es pratiques qui vous aideront \u00e0 avoir un ventre plat et des abdos muscl\u00e9s ,strat\u00e9gie et frequence de travaillle \u00e0 adopter.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/whishsports.com\/Blog\/abdos-les-bonnes-pratiques\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Astuces efficaces pour avoir un ventre muscler et de beaux abdos\" \/>\n<meta property=\"og:description\" content=\"Afin d&#039;avoir un ventre muscl\u00e9 et des abdominaux cisel\u00e9s il faut prendre en compte plusieurs crit\u00e8res simple mais avec un r\u00e9sultats 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