{"id":12491,"date":"2019-10-05T12:05:11","date_gmt":"2019-10-05T10:05:11","guid":{"rendered":"https:\/\/www.mmartial.com\/?p=12491"},"modified":"2019-12-20T08:35:12","modified_gmt":"2019-12-20T07:35:12","slug":"entrainement-des-abdominaux-utilite-et-programme","status":"publish","type":"post","link":"https:\/\/www.mmartial.com\/blog\/2019\/10\/05\/entrainement-des-abdominaux-utilite-et-programme\/","title":{"rendered":"L&rsquo;entra\u00eenement des abdominaux : Utilit\u00e9 et programme"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p><strong>L&rsquo;entra\u00eenement des abdominaux <\/strong>vous offrira quelque chose que tout le monde r\u00eave d&rsquo;avoir : la plaque de chocolat ! Oui c&rsquo;est esth\u00e9tique et oui c&rsquo;est un symbole de beaut\u00e9, pourtant le r\u00e9el int\u00e9r\u00eat d&rsquo;entra\u00eener sa sangle abdominale, r\u00e9side surtout dans l&rsquo;am\u00e9lioration de sa performance sportive.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"600\" height=\"315\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/banniere_600.jpg\" alt=\"L'entra\u00eenement des abdominaux pour les arts martiaux et les sports de combat\" class=\"wp-image-12564\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/banniere_600.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/banniere_600-300x158.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n<div class='code-block code-block-6' style='margin: 8px 0; clear: both;'>\n<style>\n@media only screen and (max-width: 600px) {\n .tabknock td {\n    display: block;\n  }\n}\n.div-para {\nmargin: 0 0 10px;\n}\n<\/style>\n<div style=\"border:3px solid #cc2626; padding: 0 10% 0 10%; background-color: #f2f2f2; border-radius:10px; table-layout: fixed;\">\n<table class=\"tabknock\" style=\"margin-top: 15px; margin-bottom:15px;\">\n<tbody>\n<tr>\n<td style=\"text-align: left; color: #3a3a3a; font-size: 28px !important; font-family: ABeeZee, Helvetica, Arial, sans-serif; padding-bottom: 20px; padding-top:20px; text-transform:capitalize; line-height: 120%;\" colspan=\"2\"><b>CIRCUIT DE 23 MINUTES<\/b><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 200px;\"><img decoding=\"async\" style=\"margin: 0px 10px 0px 0px; border-radius: 2px; box-shadow: 0 4px 8px 0 rgba(0, 0, 0, 0.2), 0 6px 20px 0 rgba(0, 0, 0, 0.19);\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/06\/KNOCKOUT-program-affiche-200x300.png\"><\/td>\n<td style=\"padding-left: 10%; vertical-align: middle; line-height: 1.8;\" align=\"left\">\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> Gratuit<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> \u00c0 faire chez soi<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> Ebook<\/div>\n<div class=\"div-para\"><span style=\"color: #006600; font-size: 1.3em;\">\u2705<\/span> Programme PDF<\/p><div class=\"div-para\"><span style=\"color: #006600; font-size: 1.2em;\">\u2705<\/span> <b>BONUS : <\/b><br><i>2 programmes au sac de frappe<br> - Am\u00e9liorer ses directs<br> - Encha\u00eenements basiques pieds-poings<\/i><\/div>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"text-align: left;\" colspan=\"2\"><span style=\"font-size: 12px;\"><i>Nous vous promettons de ne pas utiliser votre adresse email \u00e0 mauvais escient.<\/i><\/span>\n<div class=\"div-para\">  \n  \n  <div class=\"\n    mailpoet_form_popup_overlay\n      \"><\/div>\n  <div\n    id=\"mailpoet_form_4\"\n    class=\"\n      mailpoet_form\n      mailpoet_form_shortcode\n      mailpoet_form_position_\n      mailpoet_form_animation_\n    \"\n      >\n\n    <style type=\"text\/css\">\n     #mailpoet_form_4 .mailpoet_form {  }\n#mailpoet_form_4 .mailpoet_paragraph { line-height: 20px; }\n#mailpoet_form_4 .mailpoet_segment_label, #mailpoet_form_4 .mailpoet_text_label, #mailpoet_form_4 .mailpoet_textarea_label, #mailpoet_form_4 .mailpoet_select_label, #mailpoet_form_4 .mailpoet_radio_label, #mailpoet_form_4 .mailpoet_checkbox_label, #mailpoet_form_4 .mailpoet_list_label, #mailpoet_form_4 .mailpoet_date_label { display: block; font-weight: bold; }\n#mailpoet_form_4 .mailpoet_text, #mailpoet_form_4 .mailpoet_textarea, #mailpoet_form_4 .mailpoet_select, #mailpoet_form_4 .mailpoet_date_month, #mailpoet_form_4 .mailpoet_date_day, #mailpoet_form_4 .mailpoet_date_year, #mailpoet_form_4 .mailpoet_date { display: block; }\n#mailpoet_form_4 .mailpoet_text, #mailpoet_form_4 .mailpoet_textarea { width: 200px; }\n#mailpoet_form_4 .mailpoet_checkbox {  }\n#mailpoet_form_4 .mailpoet_submit input {  }\n#mailpoet_form_4 .mailpoet_divider {  }\n#mailpoet_form_4 .mailpoet_message {  }\n#mailpoet_form_4 .mailpoet_validate_success { font-weight: 600; color: #468847; }\n#mailpoet_form_4 .mailpoet_validate_error { color: #b94a48; }\n#mailpoet_form_4 .mailpoet_form_loading { width: 30px; text-align: center; line-height: normal; }\n#mailpoet_form_4 .mailpoet_form_loading > span { width: 5px; height: 5px; background-color: #5b5b5b; }#mailpoet_form_4{;}#mailpoet_form_4 .mailpoet_message {margin: 0; padding: 0 20px;}#mailpoet_form_4 .mailpoet_paragraph.last {margin-bottom: 0} @media (max-width: 500px) {#mailpoet_form_4 {background-image: none;}} @media (min-width: 500px) {#mailpoet_form_4 .last .mailpoet_paragraph:last-child {margin-bottom: 0}}  @media (max-width: 500px) {#mailpoet_form_4 .mailpoet_form_column:last-child .mailpoet_paragraph:last-child {margin-bottom: 0}} \n    <\/style>\n\n    <form\n      target=\"_self\"\n      method=\"post\"\n      action=\"https:\/\/www.mmartial.com\/wp-admin\/admin-post.php?action=mailpoet_subscription_form\"\n      class=\"mailpoet_form mailpoet_form_form mailpoet_form_shortcode\"\n      novalidate\n      data-delay=\"\"\n      data-exit-intent-enabled=\"\"\n      data-font-family=\"\"\n      data-cookie-expiration-time=\"\"\n    >\n      <input type=\"hidden\" name=\"data[form_id]\" value=\"4\" \/>\n      <input type=\"hidden\" name=\"token\" value=\"2f89e3df12\" \/>\n      <input type=\"hidden\" name=\"api_version\" value=\"v1\" \/>\n      <input type=\"hidden\" name=\"endpoint\" value=\"subscribers\" \/>\n      <input type=\"hidden\" name=\"mailpoet_method\" value=\"subscribe\" \/>\n\n      <label class=\"mailpoet_hp_email_label\" style=\"display: none !important;\">Veuillez laisser ce champ vide<input type=\"email\" name=\"data[email]\"\/><\/label><div class=\"mailpoet_paragraph\"><label for=\"form_email_4\" class=\"mailpoet-screen-reader-text\" data-automation-id=\"form_email_label\" >E-mail <span class=\"mailpoet_required\">*<\/span><\/label><input type=\"email\" autocomplete=\"email\" class=\"mailpoet_text\" id=\"form_email_4\" name=\"data[form_field_OWM5M2Y0YjNjN2M3X2VtYWls]\" title=\"E-mail\" value=\"\" data-automation-id=\"form_email\"  placeholder=\"E-mail *\" data-parsley-required=\"true\" data-parsley-minlength=\"6\" data-parsley-maxlength=\"150\" data-parsley-type-message=\"Cette valeur doit \u00eatre un e-mail valide.\" data-parsley-errors-container=\".mailpoet_error_email_\" data-parsley-required-message=\"Ce champ est n\u00e9cessaire.\"\/><\/div>\n<div class=\"mailpoet_paragraph\"><input type=\"submit\" class=\"mailpoet_submit\" value=\"T\u00e9l\u00e9charger\" data-automation-id=\"subscribe-submit-button\" style=\"border-color:transparent;\" \/><span class=\"mailpoet_form_loading\"><span class=\"mailpoet_bounce1\"><\/span><span class=\"mailpoet_bounce2\"><\/span><span class=\"mailpoet_bounce3\"><\/span><\/span><\/div>\n\n      <div class=\"mailpoet_message\">\n        <p class=\"mailpoet_validate_success\"\n                style=\"display:none;\"\n                >Merci d&#039;avoir choisi KNOCKOUT Program.\nV\u00e9rifiez \u00e0 pr\u00e9sent votre boite de r\u00e9ception.\n        <\/p>\n        <p class=\"mailpoet_validate_error\"\n                style=\"display:none;\"\n                >        <\/p>\n      <\/div>\n    <\/form>\n\n      <\/div>\n\n  <\/div>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/div>\n\n\n\n\n<p>Toute activit\u00e9 sportive demandant un <strong>transfert de force <\/strong>des membres inf\u00e9rieurs vers les membres sup\u00e9rieurs et vice-versa sollicitera principalement les abdominaux. Nous parlons donc de presque tous les sports existants, et principalement ce qui nous concerne, les arts martiaux et sports de combat.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Composition de la sangle abdominale<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Grand droit<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"510\" height=\"510\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Rectus_abdominis.png\" alt=\"Abdominaux : Grand droit\" class=\"wp-image-12555\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Rectus_abdominis.png 510w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Rectus_abdominis-150x150.png 150w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Rectus_abdominis-300x300.png 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Rectus_abdominis-50x50.png 50w\" sizes=\"(max-width: 510px) 100vw, 510px\" \/><figcaption><a rel=\"nofollow noopener noreferrer\" aria-label=\"Source (opens in a new tab)\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Rectus_abdominis.png?uselang=fr\" target=\"_blank\">Source<\/a> \/ <a rel=\"nofollow noopener noreferrer\" aria-label=\"Auteur (opens in a new tab)\" href=\"https:\/\/sv.wikipedia.org\/wiki\/Anv%C3%A4ndare:Chrizz\" target=\"_blank\">Auteur : Christer Johansson<\/a> \/ <a rel=\"nofollow noopener noreferrer\" aria-label=\"Licence (opens in a new tab)\" href=\"https:\/\/creativecommons.org\/licenses\/by-sa\/3.0\/deed.fr\" target=\"_blank\">Licence<\/a><\/figcaption><\/figure>\n\n\n\n<p>Le muscle principal que vous devez entra\u00eener afin d&rsquo;obtenir la \u00ab\u00a0plaque de chocolat\u00a0\u00bb ! D&rsquo;un point de vue esth\u00e9tique c&rsquo;est ce muscle que vous devez travailler. Son nom est assez explicite, il couvre toute la <strong>partie frontale <\/strong>de la r\u00e9gion abdominale et comporte plusieurs parties (polygastrique).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Obliques<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"519\" height=\"650\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Grays_Anatomy_image392.png\" alt=\"Abdominaux : Obliques\" class=\"wp-image-12556\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Grays_Anatomy_image392.png 519w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Grays_Anatomy_image392-240x300.png 240w\" sizes=\"(max-width: 519px) 100vw, 519px\" \/><\/figure>\n\n\n\n<p>Responsables du V abdominal, les obliques couvrent les parties lat\u00e9rales de votre ventre. La contraction des obliques permet principalement d&rsquo;effectuer des <strong>mouvements <\/strong> <strong>lat\u00e9raux<\/strong> <strong>de buste <\/strong> ainsi que des rotations.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Grand dentel\u00e9<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"510\" height=\"510\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Serratus_anterior.A.png\" alt=\"Abdominaux : Grand dentel\u00e9\" class=\"wp-image-12557\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Serratus_anterior.A.png 510w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Serratus_anterior.A-150x150.png 150w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Serratus_anterior.A-300x300.png 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Serratus_anterior.A-50x50.png 50w\" sizes=\"(max-width: 510px) 100vw, 510px\" \/><figcaption><a rel=\"nofollow noopener noreferrer\" aria-label=\"Source (opens in a new tab)\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Serratus_anterior.A.png\" target=\"_blank\">Source<\/a> \/ <a rel=\"nofollow noopener noreferrer\" aria-label=\"Auteur (opens in a new tab)\" href=\"https:\/\/commons.wikimedia.org\/wiki\/User:Padawane\" target=\"_blank\">Auteur<\/a> \/ <a href=\"https:\/\/creativecommons.org\/licenses\/by-sa\/3.0\/deed.en\" target=\"_blank\" rel=\"nofollow noopener noreferrer\" aria-label=\"Licence (opens in a new tab)\">Licence<\/a><\/figcaption><\/figure>\n\n\n\n<p>Le grand dentel\u00e9 fait la jonction entre vos <strong>c\u00f4tes <\/strong>et vos <strong>omoplates<\/strong>, vous comprenez donc son importance lorsqu&rsquo;il faut transf\u00e9rer de la force dans vos bras.<\/p>\n\n\n\n<p>Un muscle important responsable de la <strong>stabilisation <\/strong>de vos omoplates.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Transverse<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"462\" height=\"700\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Transversus_abdominis.png\" alt=\"Abdominaux : Transverse\" class=\"wp-image-12559\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Transversus_abdominis.png 462w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/Transversus_abdominis-198x300.png 198w\" sizes=\"(max-width: 462px) 100vw, 462px\" \/><\/figure>\n\n\n\n<p>Pas forc\u00e9ment int\u00e9ressant d&rsquo;un point de vue esth\u00e9tique, mais point de vue de la sant\u00e9 il sera primordial. Responsable de <strong>maintenir les organes<\/strong>, ainsi que le <strong>dos droit<\/strong>, il se d\u00e9tend lorsque nous vieillissons. Une raison suppl\u00e9mentaire pour le travailler r\u00e9guli\u00e8rement.  Il s&rsquo;agit d&rsquo;un muscle profond particuli\u00e8rement utile pour l&rsquo;expiration et le maintien des visc\u00e8res.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">En plus : le diaphragme<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"705\" height=\"768\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/09\/Respiratory_system_fr.png\" alt=\"Diaphragme\" class=\"wp-image-12521\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/09\/Respiratory_system_fr.png 705w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/09\/Respiratory_system_fr-275x300.png 275w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><figcaption><a rel=\"nofollow noopener noreferrer\" aria-label=\"Source (opens in a new tab)\" href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Respiratory_system_fr.svg\" target=\"_blank\">Source<\/a> \/ <a rel=\"nofollow noopener noreferrer\" aria-label=\"Auteur (opens in a new tab)\" href=\"https:\/\/en.wikipedia.org\/wiki\/User:Theresa_knott\" target=\"_blank\">Auteur<\/a> \/ <a href=\"https:\/\/creativecommons.org\/licenses\/by-sa\/2.5\/deed.en\" target=\"_blank\" rel=\"nofollow noopener noreferrer\" aria-label=\"Licence (opens in a new tab)\">Licence<\/a><\/figcaption><\/figure>\n\n\n\n<p>Le muscle de la <strong>respiration<\/strong>, comment ne pas le mettre ? Son r\u00f4le lors de sa contraction est de d\u00e9pressuriser la cage thoracique et ainsi permettre l&rsquo;inspiration. Une fonction donc vitale pour le corps humain, d&rsquo;un point de vue sant\u00e9, comme sportif.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L&rsquo;utilit\u00e9 des abdominaux<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Pour la sant\u00e9<\/h3>\n\n\n\n<p>L&rsquo;entra\u00eenement des abdominaux est tr\u00e8s efficace pour la sant\u00e9 du dos.  Afin d&rsquo;obtenir un \u00e9quilibre musculaire, il est conseill\u00e9 de renforcer la partie arri\u00e8re de vos hanches (lombaires, fessiers).<\/p>\n\n\n\n<p>Une ceinture abdominale <strong>tonique<\/strong> vous sera \u00e9galement d&rsquo;un grand secours afin de pr\u00e9venir certaines douleurs de dos.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/01\/meditation-1287207_640.jpg\" alt=\"M\u00e9ditation massage bien-\u00eatre\" class=\"wp-image-10408\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/01\/meditation-1287207_640.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/01\/meditation-1287207_640-300x200.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p>Votre posture sera aussi positivement affect\u00e9e par l&rsquo;entra\u00eenement des abdominaux.<\/p>\n\n\n\n<p>Finalement, le <strong>diaphragme<\/strong> vous permettra de respirer et des muscles comme le <strong>transverse<\/strong> vont vous assurer le maintien de vos organes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Pour le sport<\/h3>\n\n\n\n<p>Le r\u00f4le des abdominaux dans toute activit\u00e9 sportive est importante. Particuli\u00e8rement dans les sports qui demandent des mouvements <strong>amples<\/strong> et <strong>puissants<\/strong> des membres sup\u00e9rieurs. Mais en quoi les abdominaux am\u00e9lioreront-ils la performance sportive ?<\/p>\n\n\n\n<p>Simplement en permettant le <strong>transfert<\/strong> de la force entre les bras et les jambes.<\/p>\n\n\n\n<p>Le football est un excellent exemple de ce principe, car a priori, seules les jambes sont sollicit\u00e9es afin de frapper dans un ballon. C&rsquo;est en r\u00e9alit\u00e9 bien plus complexe, car la sangle abdominale est tr\u00e8s mobilis\u00e9e afin de donner le <strong>coup<\/strong> <strong>de<\/strong> <strong>reins<\/strong> et la <strong>torsion<\/strong> n\u00e9cessaire afin de g\u00e9n\u00e9rer de la puissance dans sa frappe.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"640\" height=\"456\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/soccer-1457988_640.jpg\" alt=\"Tir de football : Sollicitation des abdominaux\" class=\"wp-image-12562\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/soccer-1457988_640.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/10\/soccer-1457988_640-300x214.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Combat et abdominaux<\/h2>\n\n\n\n<p>Rentrons dans le vif du sujet, pourquoi les abdominaux sont-ils primordiaux dans les arts martiaux et les sports de combat ?<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dans les sports de percussion<\/h3>\n\n\n\n<p>Nous l&rsquo;avons vu plus haut, pour frapper dans un ballon de foot, les footballeurs mobilisent activement leur ceinture abdominale. Pour g\u00e9n\u00e9raliser, d\u00e8s que nous devons \u00ab\u00a0frapper\u00a0\u00bb dans quelque chose, nous devons cr\u00e9er une <strong>rotation<\/strong> ou une <strong>torsion<\/strong> de nos hanches et notre buste. <\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/04\/mma-1315923_640.jpg\" alt=\"MMA \/ Boxe\" class=\"wp-image-5438\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/04\/mma-1315923_640.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/04\/mma-1315923_640-300x200.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2018\/04\/mma-1315923_640-600x399.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure>\n\n\n\n<p>Les abdominaux vous permettront d&rsquo;effectuer cette torsion ou rotation, qui elle pourra g\u00e9n\u00e9rer suffisamment de puissance.<\/p>\n\n\n\n<p>Le r\u00f4le des abdominaux sera \u00e9galement primordial dans <strong>l&rsquo;encaissement<\/strong> des <strong>frappes<\/strong> <strong>au<\/strong> <strong>corps<\/strong>. Inutile de pr\u00e9ciser qu&rsquo;une musculature solide de cette partie du corps vous offrira une meilleure r\u00e9sistance aux chocs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dans les sports de pr\u00e9hension<\/h3>\n\n\n\n<p>Nous utilisons aussi ces torsions et rotations de buste dans les sports de saisie comme le judo, la lutte et le jiu jitsu. Principalement les projections de judo demandent en plus des rotations \/ torsions des mouvements de flexion.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"640\" height=\"427\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/05\/jiu-jitsu-squat-profond.jpg\" alt=\"Jiu jitsu squat profond\" class=\"wp-image-5808\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/05\/jiu-jitsu-squat-profond.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/05\/jiu-jitsu-squat-profond-300x200.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/05\/jiu-jitsu-squat-profond-600x400.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><figcaption><a rel=\"nofollow noopener noreferrer\" aria-label=\"Source (opens in a new tab)\" href=\"https:\/\/www.flickr.com\/photos\/108207847@N03\/10899430216\/in\/photolist-hB9qSC-dnkSoL-7wcGas-hB9a78-dnkUFL-f1zhgm-dnkrS7-rkD8dc-nfnNA4-dnkDYb-hB6H5x-nfnX5D-hBapC9-dnkNXz-dnkvGG-ndk6Xq-hB78Um-hBacTY-hB6Sar-hBaxP9-dnkXtu-axmiGM-8GVhdV-7ybosQ-9R9rbs-9R6TmB-ndk8tm-hB6kSn-qgL5AQ-dnkmEp-dnkhXu-hB6Xiy-9GgVfA-8N9Bn2-hB7cqb-dnkBnR-hB7HXG-hB6p8k-dnkhMm-hB7TU4-q2Cfir-bfaY8i-hBagBa-aFcMFM-qgKRF1-hB8iFn-qiRZfR-shrKwk-dnkUsw-sf9DdW\" target=\"_blank\">Source<\/a> \/ <a rel=\"nofollow noopener noreferrer\" aria-label=\"Auteur (opens in a new tab)\" href=\"https:\/\/www.flickr.com\/photos\/108207847@N03\/\" target=\"_blank\">Auteur<\/a> \/ <a href=\"https:\/\/creativecommons.org\/licenses\/by\/2.0\/legalcode\" target=\"_blank\" rel=\"nofollow noopener noreferrer\" aria-label=\"Licence (opens in a new tab)\">Licence<\/a><\/figcaption><\/figure>\n\n\n\n<p>En jiu jitsu br\u00e9silien, ou dans tout autre sport de \u00ab\u00a0sol\u00a0\u00bb, le travail de pression en position sup\u00e9rieure, ou simplement le fait de combattre en \u00e9tant positionn\u00e9 sur le dos n\u00e9cessitent un <strong>gainage<\/strong> <strong>constant<\/strong>. L&rsquo;entra\u00eenement des abdominaux est donc obligatoire pour ces diff\u00e9rents domaines d&rsquo;entra\u00eenement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Les bienfaits de l&rsquo;entra\u00eenement des abdominaux<\/h3>\n\n\n\n<p> <strong>\u2705<\/strong> Am\u00e9liore la puissance de frappe<br> <strong>\u2705<\/strong> Permet une meilleure transmission des forces entre les membres sup\u00e9rieures et inf\u00e9rieures<br> <strong>\u2705<\/strong> Optimise les mouvements de torsion et les rotations du corps<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Le r\u00f4le des abdominaux en r\u00e9sum\u00e9<\/h3>\n\n\n\n<p> <strong>\u2705<\/strong> Prot\u00e8ge les organes du corps<br> <strong>\u2705<\/strong> Maintient le dos<br> <strong>\u2705<\/strong> Am\u00e9liore la digestion<br> <strong>\u2705<\/strong> Assure les transferts de force entre les membres sup\u00e9rieurs et inf\u00e9rieurs<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Programme de renforcement<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Programme \u00ab\u00a0punching power\u00a0\u00bb puissance de frappe<\/h3>\n\n\n\n<p>L&rsquo;id\u00e9e g\u00e9n\u00e9rale de ce programme de travailler les obliques pour la majeure partie des exercices (2e, 4e, et 5e).<\/p>\n\n\n\n<p>Pourquoi travailler les obliques afin d&rsquo;am\u00e9liorer sa <a href=\"https:\/\/www.mmartial.com\/blog\/2019\/07\/27\/5-astuces-pour-ameliorer-sa-puissance-de-frappe\/\">puissance de frappe<\/a> ?<\/p>\n\n\n\n<p>Pour frapper, vous devez effectuer une torsion du buste et les obliques auront un r\u00f4le majeur \u00e0 jouer dans cette torsion du corps.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" width=\"618\" height=\"440\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/07\/Rotation-de-hanches2.png\" alt=\"Rotation de hanches\" class=\"wp-image-12292\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/07\/Rotation-de-hanches2.png 618w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/07\/Rotation-de-hanches2-300x214.png 300w\" sizes=\"(max-width: 618px) 100vw, 618px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">\u00c0 ex\u00e9cuter 5 fois<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"\"><tbody><tr><td><strong>25<\/strong><\/td><td>Crunchs<\/td><\/tr><tr><td><strong>25<\/strong><\/td><td>Crunchs crois\u00e9s<\/td><\/tr><tr><td><strong>30 sec chaque bras<\/strong><\/td><td>Gainage sur un bras tendu <\/td><\/tr><tr><td><strong>20<\/strong><\/td><td>Rotateurs du tronc avec medecine ball (position assise, jambes d\u00e9coll\u00e9es du sol, on touche la balle de chaque c\u00f4t\u00e9 du corps) <\/td><\/tr><tr><td><strong>1 min<\/strong><\/td><td>Lancer de medecine ball contre un mur en verrouillant les bras <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Programme de maintien quotidien<\/h3>\n\n\n\n<p>Un programme qui dure entre <strong>5 et 10 minutes<\/strong> qui ne traumatisent pas les abdominaux. Le but est de chauffer la sangle abdominale sans trop forcer, c&rsquo;est en quelque sorte une \u00ab\u00a0piq\u00fbre de rappel\u00a0\u00bb.<\/p>\n\n\n\n<p>L&rsquo;entra\u00eenement des abdominaux peut \u00eatre effectu\u00e9 sous forme de <strong>routine<\/strong> <strong>quotidienne<\/strong>, afin de conserver un tronc tr\u00e8s tonique et donc plus efficace dans les transferts de force.<\/p>\n\n\n\n<p>En voici un exemple.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"\"><tbody><tr><td><strong>10<\/strong><\/td><td>Crunchs<\/td><\/tr><tr><td><strong>10<\/strong><\/td><td>V-Sit<\/td><\/tr><tr><td><strong>10<\/strong><\/td><td>Rameur<\/td><\/tr><tr><td><strong>10<\/strong><\/td><td>Ciseaux<\/td><\/tr><tr><td><strong>30<\/strong><\/td><td>Gainage frontal (lever les pieds en alternance)<\/td><\/tr><tr><td><strong>10<\/strong><\/td><td> relev\u00e9s de jambes <\/td><\/tr><tr><td><strong>10<\/strong><\/td><td>Crunchs jambes tendues \u00e0 la verticale <\/td><\/tr><tr><td><strong>10<\/strong><\/td><td>Lev\u00e9s de jambes verticales (soulever le bassin) <\/td><\/tr><tr><td><strong>10<\/strong><\/td><td>Coudes \/ genoux crois\u00e9s <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Comme mentionn\u00e9 plus haut, si vous pouvez compl\u00e9ter le programme ci-dessus par des exercices de <strong>renforcement<\/strong> des <strong>lombaires<\/strong> et <strong>fessiers<\/strong>, vous \u00e9viterez les asym\u00e9tries.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>L&rsquo;entra\u00eenement des abdominaux est donc primordial dans toute activit\u00e9 sportive et surtout dans tout art martial. Que ce soit dans les fonctions de transmission de force comme celle de protection des organes, la sangle abdominale aura un r\u00f4le majeur.<\/p>\n\n\n\n<p>Des abdominaux solides et performants vont rendront simplement plus solides et compactes dans tous vos mouvements, et cela assurera une meilleure posture, pourquoi s&rsquo;en priver ?<\/p>\n\n\n\n<p>Un bon entra\u00eenement \u00e0 tous\/toutes ceux\/celles qui ne visent pas seulement la plaque de chocolat \ud83d\ude42<\/p>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">R\u00e9f\u00e9rences :<\/h2>\n\n\n\n<p><a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.personal-sport-trainer.com\/blog\/diaphragme\/\" target=\"_blank\"><em>https:\/\/www.personal-sport-trainer.com\/blog\/diaphragme\/<\/em><\/a><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.personal-sport-trainer.com\/blog\/muscles-abdominaux-anatomie\/\" target=\"_blank\"><em>https:\/\/www.personal-sport-trainer.com\/blog\/muscles-abdominaux-anatomie\/<\/em><\/a><\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.psychologies.com\/Bien-etre\/Sante\/Mon-ventre-et-moi\/Reponses-d-expert\/A-quoi-sert-le-muscle-du-transverse\" target=\"_blank\"><em>https:\/\/www.psychologies.com\/Bien-etre\/Sante\/Mon-ventre-et-moi\/Reponses-d-expert\/A-quoi-sert-le-muscle-du-transverse<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&rsquo;entra\u00eenement des abdominaux vous offrira quelque chose que tout le monde r\u00eave d&rsquo;avoir : la plaque de chocolat ! Oui c&rsquo;est esth\u00e9tique et oui c&rsquo;est un symbole de beaut\u00e9, pourtant le r\u00e9el int\u00e9r\u00eat d&rsquo;entra\u00eener sa sangle abdominale, r\u00e9side surtout dans l&rsquo;am\u00e9lioration de sa performance sportive. Toute activit\u00e9 sportive demandant un transfert de force des membres inf\u00e9rieurs vers les membres <a href=\"https:\/\/www.mmartial.com\/blog\/2019\/10\/05\/entrainement-des-abdominaux-utilite-et-programme\/\" class=\"more-link\">Continuer la lecture <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":12565,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[206,15,10,5],"tags":[167,54,39,32,78,153,364,154,120],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L&#039;entra\u00eenement des abdominaux : Utilit\u00e9 et programme - MMArtial<\/title>\n<meta name=\"description\" content=\"L&#039;entra\u00eenement des abdominaux comporte de nombreux bienfaits au niveau de la sant\u00e9 et est indispensable d&#039;un point de vue sportif.\" \/>\n<meta name=\"robots\" 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