{"id":681,"date":"2017-01-29T15:31:58","date_gmt":"2017-01-29T14:31:58","guid":{"rendered":"http:\/\/www.mmartial.com\/?p=681"},"modified":"2018-10-15T21:43:22","modified_gmt":"2018-10-15T19:43:22","slug":"meilleurs-exercices-de-gainage","status":"publish","type":"post","link":"https:\/\/www.mmartial.com\/blog\/2017\/01\/29\/meilleurs-exercices-de-gainage\/","title":{"rendered":"10 meilleurs exercices de gainage pour les arts martiaux"},"content":{"rendered":"<h1>Notion de gainage<\/h1>\n<p>On entend souvent parler d&rsquo;exercices de gainage, mais je suis s\u00fbr que beaucoup d&rsquo;entre vous ne connaissent pas vraiment de quelle <strong>partie du corps<\/strong> on parle. Et surtout, la notion qui se cache derri\u00e8re.<\/p>\n<p><a href=\"https:\/\/pixabay.com\/fr\/burpee-position-de-planche-fer-1203903\/\" target=\"_blank\" rel=\"nofollow noopener\"><img decoding=\"async\" class=\"size-full wp-image-6116 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/banniere_600.jpg\" alt=\"10 meilleurs exercices de gainage\" width=\"600\" height=\"338\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/banniere_600.jpg 600w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/banniere_600-300x169.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><br \/>\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; 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On va aussi travailler le psoas-iliaque (muscle permettant de lever les jambes), les fessiers, et les lombaires (ainsi que toute la cha\u00eene musculaire dorsale).<\/p>\n<p>Un muscle important et pourtant peu connu qui est beaucoup lors de gainage facial est le <strong>transverse<\/strong>. Il s&rsquo;agit donc du <strong>muscle profond des abdominaux<\/strong>. C&rsquo;est lui qui va vous aider \u00e0 avoir le ventre plat, mais pas que, il assure aussi le bon maintien de la posture, et permet de retenir les visc\u00e8res de l&rsquo;abdomen.<\/p>\n<h1>Bienfaits du gainage<\/h1>\n<p>Les bienfaits du gainage sont nombreux et tellement b\u00e9n\u00e9fiques pour tout sportif. C&rsquo;est \u00e0 mon avis le travail de renforcement le plus important pour le corps et \u00e9galement pour le sport.<\/p>\n<p>Voici en quelques mots ce que cela va vous apporter :<\/p>\n<ul>\n<li>Am\u00e9liore la <strong>posture<\/strong> du corps.<\/li>\n<li>Pr\u00e9vient les <strong>douleurs<\/strong> au dos.<\/li>\n<li>Am\u00e9liore la <strong>stabilit\u00e9<\/strong>.<\/li>\n<li><strong>Renforce<\/strong> la ceinture abdominale, donc prot\u00e8ge mieux les organes.<\/li>\n<li>Am\u00e9liore l&rsquo;\u00e9quilibre.<\/li>\n<li>Am\u00e9liore <strong>la transmission des forces<\/strong> entre les membres inf\u00e9rieurs et sup\u00e9rieurs.<\/li>\n<li>Permet de mieux encaisser les coups port\u00e9s au corps (pour les sports de combat).<\/li>\n<\/ul>\n<h1>10 meilleurs exercices de gainage<\/h1>\n<p>J&rsquo;ai s\u00e9lectionn\u00e9 les <strong>10 meilleurs exercices de gainage<\/strong> selon leur <strong>accessibilit\u00e9<\/strong>, leur <strong>intensit\u00e9<\/strong> et leurs <strong>bienfaits<\/strong> pour les arts martiaux et sports de combat.<\/p>\n<p>J&rsquo;ai tout de m\u00eame s\u00e9lectionn\u00e9 quelques exercices <strong>n\u00e9cessitant du mat\u00e9riel<\/strong>, parce que je les jugeais vraiment excellents pour les arts martiaux.<\/p>\n<p>En outre, les 5 premiers se travaillent en <strong>isom\u00e9trie<\/strong> (entra\u00eenement du muscle en statique, sans amplitude). Tandis que les 5 derniers ont un mouvement <strong>concentrique-excentrique<\/strong> (flexion et extension).<\/p>\n<h2>1. Gainage frontal<\/h2>\n<p><img decoding=\"async\" class=\"size-full wp-image-5544 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/plank2.jpg\" alt=\"Gainage frontal\" width=\"640\" height=\"195\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/plank2.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/plank2-300x91.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/plank2-600x183.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>L&rsquo;un des exercices de gainage des<strong>\u00a0plus courants<\/strong> et des\u00a0plus <strong>pratiques<\/strong> \u00e0 utiliser. Il faut faire attention \u00e0 ne pas monter les fesses ou \u00e0 creuser le bas du dos. Vous allez renforcer la ceinture abdominale, le <strong>transverse<\/strong>, les delto\u00efdes (\u00e9paules), le psoas iliaque, et les quadriceps.<\/p>\n<p>Conservez la position en statique et pensez \u00e0 bien verrouiller le bassin, les genoux et le haut du dos.<\/p>\n<h2>2. Gainage lat\u00e9ral<\/h2>\n<p><img decoding=\"async\" class=\"size-full wp-image-5546 aligncenter\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/plank-lateral.jpg\" alt=\"Gainage lat\u00e9ral\" width=\"640\" height=\"512\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/plank-lateral.jpg 640w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/plank-lateral-300x240.jpg 300w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/plank-lateral-600x480.jpg 600w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>Cette fois nous allons travailler les <strong>obliques<\/strong> et la <strong>partie lat\u00e9rale du ventre<\/strong>. Le travail des <strong>abducteurs<\/strong> (muscles permettant de lever la jambe sur le c\u00f4t\u00e9, zone fessiers) sera aussi beaucoup sollicit\u00e9. Comme pour les autres exercices, le muscle delto\u00efde (\u00e9paule) sera travaill\u00e9, mais plus intens\u00e9ment que dans les pr\u00e9c\u00e9dents, car nous avons cette fois tout le poids du corps dessus.<\/p>\n<p>Pour \u00e9quilibrer votre musculature, pensez \u00e0 travailler <strong>chaque c\u00f4t\u00e9<\/strong>, entra\u00eenez-vous toujours de mani\u00e8re sym\u00e9trique.<\/p>\n<h2>3. Gainage arri\u00e8re<\/h2>\n<p><iframe title=\"How to do a reverse plank\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/gxz8EKgOLXs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>La <strong>cha\u00eene musculaire dorsale<\/strong> sera renforc\u00e9e pour cet exercice, ainsi que les fessiers, les ischio-jambiers (muscles \u00e0 l&rsquo;arri\u00e8re des jambes), et encore une fois les delto\u00efdes (\u00e9paules).<\/p>\n<p>M\u00eame quand la position devient difficile \u00e0 tenir, pensez \u00e0 ne pas baisser le bassin, mais <strong>toujours garder les hanches le plus haut possible<\/strong>.<\/p>\n<h2>4. Rotation du bassin jambes tendues<\/h2>\n<p>Voici un exercice tr\u00e8s important pour le jiu-jitsu br\u00e9silien (combat au sol), et pour tous les arts martiaux\u00a0n\u00e9cessitant de donner <strong>des coups de pieds<\/strong>. Pourquoi ? Parce\u00a0que la sollicitation des muscles obliques et abdominaux \u00a0pour des rotations de hanches demande de <strong>l&rsquo;entra\u00eenement<\/strong>, de la <strong>coordination<\/strong> et du <strong>tonus musculaire<\/strong>.<\/p>\n<p>Aussi, c&rsquo;est une m\u00e9canique de mouvement tr\u00e8s utilis\u00e9 pour <strong>renverser<\/strong> quelqu&rsquo;un qui nous immobilise au sol ou pour donner un coup de pied debout.<\/p>\n<p>Pensez \u00e0 <strong>ne pas creuser le dos<\/strong> lors du mouvement et <strong>\u00e0 contr\u00f4ler la vitesse de la descente des jambes<\/strong> ; vos pieds ne doivent pas toucher le sol. C&rsquo;est un exercice id\u00e9al pour mobiliser et \u00e9tirer la colonne vert\u00e9brale.<\/p>\n<p>Donc, vous allez travailler la <strong>zone abdominale<\/strong>, les <strong>obliques<\/strong> et le <strong>psoas-iliaque<\/strong>.<\/p>\n<div id=\"attachment_5547\" style=\"width: 310px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-5547\" class=\"size-full wp-image-5547\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/obliques_exercice.jpg\" alt=\"Entra\u00eenement des obliques\" width=\"300\" height=\"225\" \/><p id=\"caption-attachment-5547\" class=\"wp-caption-text\">Source : <a href=\"https:\/\/therenaissancegirlblog.wordpress.com\/2016\/11\/16\/the-perfect-ab-workout\/\" target=\"_blank\" rel=\"noopener\">https:\/\/therenaissancegirlblog.wordpress.com\/2016\/11\/16\/the-perfect-ab-workout\/<\/a><\/p><\/div>\n<h2>5. Gainage lat\u00e9ral jambe lev\u00e9e<\/h2>\n<div id=\"attachment_5548\" style=\"width: 448px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" aria-describedby=\"caption-attachment-5548\" class=\"wp-image-5548 size-full\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/planche-laterale.jpg\" alt=\"Planche lat\u00e9rale\" width=\"438\" height=\"600\" srcset=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/planche-laterale.jpg 438w, https:\/\/www.mmartial.com\/wp-content\/uploads\/2017\/01\/planche-laterale-219x300.jpg 219w\" sizes=\"(max-width: 438px) 100vw, 438px\" \/><p id=\"caption-attachment-5548\" class=\"wp-caption-text\"><a href=\"https:\/\/commons.wikimedia.org\/wiki\/File:Yoga_PLank.jpg\" target=\"_blank\" rel=\"nofollow noopener\">Wikimedia<\/a> \/\u00a0<a href=\"https:\/\/creativecommons.org\/licenses\/by\/2.0\/legalcode\" target=\"_blank\" rel=\"nofollow noopener\">Licence<\/a><\/p><\/div>\n<p>C&rsquo;est une variante du deuxi\u00e8me exercice. Les m\u00eames muscles seront sollicit\u00e9s avec plus <strong>d&rsquo;intensit\u00e9<\/strong>. Il y a possibilit\u00e9 de travailler le mouvement en statique ou en dynamique en montant et en descendant les jambes.<\/p>\n<p>Pour travailler une autre variante, vous pouvez \u00e9galement prendre appui sur votre main, et non sur le coude.<\/p>\n<h2>6.\u00a0Gainage ab wheel<\/h2>\n<p><iframe title=\"Ab Wheel Rollout Tutorial\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/VmqDIL2xzbk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>Un exercice particuli\u00e8rement intense pour les abdominaux, comme pour les\u00a0<strong>dorsaux<\/strong>, car\u00a0en d\u00e9pla\u00e7ant le rouleau, nous allons les solliciter. Le mouvement n\u00e9cessitant de ramener les bras vers soi fait automatiquement travailler dorsaux.<\/p>\n<p>Pensez au d\u00e9but \u00e0 ne pas descendre trop bas, vous devez pouvoir conserver un <strong>gainage solide<\/strong> durant la totalit\u00e9 du mouvement. Ne cherchez pas non plus \u00e0 ex\u00e9cuter <strong>des r\u00e9p\u00e9titions trop rapidement<\/strong> pour au final cambrer le dos, ce qui n&rsquo;est pas le but recherch\u00e9 ici.<\/p>\n<h2>7.\u00a0Pivot du buste \u00e0 la poulie<\/h2>\n<p><iframe title=\"Rotation buste \u00e0 la poulie\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/Tfa4glwJ_30?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>Un exercice excellent pour gagner en <strong>explosivit\u00e9<\/strong> et \u00e9galement en\u00a0<strong>solidit\u00e9<\/strong> pour donner un coup de poing. Pourquoi ? Parce qu&rsquo;un mouvement de <strong>rotation de haut du corps<\/strong> est la base de toutes les frappes amorc\u00e9es par le haut du corps.<\/p>\n<p>Donc, nous allons travailler les <strong>obliques<\/strong>, la <strong>ceinture abdominale<\/strong>, et les <strong>muscles du haut du dos<\/strong>. Encore une fois, pensez \u00e0 ex\u00e9cuter un <strong>mouvement contr\u00f4l\u00e9 de A \u00e0 Z<\/strong>. Vous pouvez exploser pour gagner en <strong>puissance de frappe<\/strong>, mais ne rel\u00e2chez pas la tension musculaire.<\/p>\n<p>Verrouillez bien les bras et les \u00e9paules pour ne travailler que sur la zone abdominale. Cherchez une <strong>bonne amplitude<\/strong> dans les mouvements pour travailler la musculature avec <strong>un maximum d&rsquo;angle<\/strong>.<\/p>\n<h2>8. Le b\u00e2ton<\/h2>\n<p>https:\/\/www.youtube.com\/watch?v=EU1kNOiEx0E<\/p>\n<p>Un exercice issu des <strong><a href=\"http:\/\/www.yogamrita.com\/blog\/2011\/01\/29\/les-cinq-tibetains-une-pratique-energisante\/\" target=\"_blank\" rel=\"noopener\">5 Tib\u00e9tains<\/a><\/strong>. Par ailleurs,\u00a0je le trouve excellent pour le travail des \u00e9paules, des lombaires, fessiers et ischio-jambiers.<\/p>\n<p>Durant la phase assise, je vous conseille de ne <strong>pas poser les fesses\u00a0au sol<\/strong>. M\u00eame si c&rsquo;est plus difficile, pensez \u00e0 <strong>lever les hanches<\/strong> pour <strong>optimiser<\/strong> le travaille des abdominaux et des \u00e9paules.<\/p>\n<h2>9. Soulev\u00e9 de hanches<\/h2>\n<p>Le soulev\u00e9 de hanches est un exercice basique, relativement facile \u00e0 ex\u00e9cuter et pourtant <strong>crucial<\/strong> pour des sports comme le <strong>jiu-jitsu br\u00e9silien et le grappling<\/strong>. Donc ne le n\u00e9gligez pas lors de vos entra\u00eenements, il est tr\u00e8s important pour \u00ab\u00a0ponter\u00a0\u00bb efficacement et pouvoir ainsi <strong>rejeter un adversaire<\/strong> qui \u00e9tait en train de vous immobiliser.<\/p>\n<p>Variante ci-dessous sur une seule jambe :<\/p>\n<p><iframe title=\"Important Hip Exercises For BJJ: Bridge Sequence To Re-balance The Hips\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/7i5CeyukcoM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>Comme pour l&rsquo;exercice du b\u00e2ton, nous allons entra\u00eener des groupes musculaires semblables (lombaires, fessiers, ischiojambiers).<\/p>\n<p>Pour am\u00e9liorer <strong>l&rsquo;intensit\u00e9 de l&rsquo;exercice<\/strong>, vous pouvez aussi vous munir d&rsquo;un grand halt\u00e8re et effectuer les soulev\u00e9s de hanche sur deux jambes.<\/p>\n<h2>10.\u00a0Gainage gym ball ou swiss ball<\/h2>\n<p>L&rsquo;un des exercices de gainage les plus utilis\u00e9s et les plus appr\u00e9ci\u00e9s par les <strong>pr\u00e9parateurs physiques<\/strong> et les physioth\u00e9rapeutes, avec raison. Pourquoi ? Parce que la swiss\u00a0ball va cr\u00e9er une <strong>instabilit\u00e9<\/strong> lors de vos mouvements, et c&rsquo;est vos muscles qui devront <strong>compenser<\/strong> en devenant plus toniques et plus <strong>r\u00e9actifs<\/strong>.<\/p>\n<p>Par cons\u00e9quent, pensez \u00e0 bien <strong>maintenir vos muscles contract\u00e9s<\/strong> durant la totalit\u00e9 du mouvement. Essayez aussi de ne pas perdre le contr\u00f4le de la balle, vous devez la d\u00e9placer d&rsquo;une mani\u00e8re <strong>fluide<\/strong>.<\/p>\n<p>Voici une mani\u00e8re tr\u00e8s int\u00e9ressante d&rsquo;utiliser la swiss ball :<\/p>\n<p><iframe title=\"The Single BEST Abs Exercise (Scientifically Proven)\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/o-8jNoh_ojA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>Donc, vous allez travailler le transverse, les delto\u00efdes, <strong>la partie basse de la ceinture abdominale<\/strong> et le psoas-iliaque.<\/p>\n<p>L&rsquo;un des <strong>meilleurs exercices de gainage<\/strong>, il en existe des multitudes d&rsquo;autres, comme vous pouvez le d\u00e9couvrir <a href=\"http:\/\/www.entrainement-sport.com\/musculation\/20-exercices-de-gainages-et-renforcement-avec-le-swissball.html\" target=\"_blank\" rel=\"noopener\">ici<\/a>.<\/p>\n<h1>Conclusion<\/h1>\n<p>Le gainage est <strong>primordial dans tous les sports<\/strong>, et je ne vais pas revenir sur leur importance pour le combat. J&rsquo;en parle aussi dans un autre article relatif \u00e0 l&rsquo;entra\u00eenement pour le MMA que vous pouvez lire <a href=\"http:\/\/www.mmartial.com\/blog\/2016\/11\/06\/notions-progresser-en-mma\/\" target=\"_blank\" rel=\"noopener\">ici<\/a>.<\/p>\n<p>Si vous souhaitez pratiquer une autre forme de pr\u00e9paration aussi tr\u00e8s ax\u00e9e sur le gainage, essayez le programme que j&rsquo;ai d\u00e9velopp\u00e9 \u00e0 partir de <strong>l&rsquo;interval training<\/strong> : <a href=\"http:\/\/www.mmartial.com\/knockout-program-interval-training\/\" target=\"_blank\" rel=\"noopener\">KNOCKOUT PROGRAM<\/a>.<\/p>\n<p>En conclusion, pour la pratique du gainage, il vaut mieux s&rsquo;entra\u00eener dans un mouvement qu&rsquo;on peut maintenir dans <strong>une forme correcte<\/strong> plut\u00f4t que d&rsquo;avoir le bassin se rapproche du sol. Vous \u00e9viterez ainsi pas mal de probl\u00e8mes li\u00e9s au <strong>mal de dos<\/strong> et\u00a0vos muscles seront <strong>correctement renforc\u00e9s<\/strong>.<img decoding=\"async\" src=\"https:\/\/www.paypalobjects.com\/fr_FR\/i\/scr\/pixel.gif\" alt=\"\" width=\"1\" height=\"1\" border=\"0\" \/><\/p>\n<div class='code-block code-block-7' style='margin: 8px 0; clear: both;'>\n<h1>Recevoir un programme de condition physique gratuitement<\/h1>\n<img decoding=\"async\" style=\"margin: 10px 30px 10px 10px; 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);\" class=\"alignleft wp-image-543 size-medium\" src=\"https:\/\/www.mmartial.com\/wp-content\/uploads\/2019\/06\/KNOCKOUT-program-affiche-200x300.png\" alt=\"Apprendre les arts martiaux et pratiquer le KNOCKOUT PROGRAM\" width=\"184\" height=\"300\" \/>Pour se muscler en perdant du gras.<br\/><br\/>\n\nLe programme est sp\u00e9cialement confectionn\u00e9 pour am\u00e9liorer sa condition physique avec une m\u00e9thode efficace intitul\u00e9 <strong>interval training<\/strong>, ou <strong>entra\u00eenement s\u00e9quentiel<\/strong>.\n\nPour en savoir plus sur l'interval training, consultez <a href=\"http:\/\/www.mmartial.com\/blog\/2017\/01\/22\/interval-training-condition-physique\/\" target=\"_blank\" rel=\"noopener\">cet article<\/a>.<br\/>\n\nLe programme s'intitule <strong>KNOCKOUT PROGRAM<\/strong>.<br\/><br\/>\n\nVous n'avez pas envie de vous d\u00e9placer dans un<strong> club de sport<\/strong> ? Ni de d\u00e9penser de <strong>l'argent<\/strong> ? Encore moins de d\u00e9pendre de <strong>mat\u00e9riel<\/strong> ? Et par-dessus tout vous n'avez que tr\u00e8s peu de <strong>temps<\/strong> \u00e0 investir pour \u00e7a ?<br\/><br\/>\n\nSurtout, vous avez envie de vous entra\u00eener confortablement <a href=\"http:\/\/www.mmartial.com\/blog\/2016\/10\/21\/sentrainer-seul-notions\/\" target=\"_blank\" rel=\"noopener\">chez vous<\/a> ? Sans mat\u00e9riel ? Sans d\u00e9penser le moindre centime ? Et en moins de 30 minutes ? SI OUI, ce programme est pour vous.<br\/><br\/>\n\nEn outre, il ne vous demande que\u00a023 minutes de votre temps libre et vous garantit la sollicitation de tous les muscles du corps pour une s\u00e9ance <strong>cardio<\/strong> et <strong>musculation<\/strong>.<br\/>\n\nEssayez-le il est <strong>gratuit<\/strong>.<br>\n<p><b>BONUS : <\/b>Vous b\u00e9n\u00e9ficiez \u00e9galement de deux programmes PDF \u00e0 pratiquer au sac de frappe !<\/p>\n<p><\/p>\n  \n  \n  <div class=\"\n    mailpoet_form_popup_overlay\n      \"><\/div>\n  <div\n    id=\"mailpoet_form_3\"\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_3 .mailpoet_form {  }\n#mailpoet_form_3 .mailpoet_paragraph { line-height: 20px; }\n#mailpoet_form_3 .mailpoet_segment_label, #mailpoet_form_3 .mailpoet_text_label, #mailpoet_form_3 .mailpoet_textarea_label, #mailpoet_form_3 .mailpoet_select_label, #mailpoet_form_3 .mailpoet_radio_label, #mailpoet_form_3 .mailpoet_checkbox_label, #mailpoet_form_3 .mailpoet_list_label, #mailpoet_form_3 .mailpoet_date_label { display: block; 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Et surtout, la notion qui se cache derri\u00e8re. Quand on parle de gainage, on parle aussi de force du tronc, donc on se rapporte \u00e0 tous <a class=\"read-more-link\" href=\"https:\/\/www.mmartial.com\/blog\/2017\/01\/29\/meilleurs-exercices-de-gainage\/\">   Lire la suite&#8230;<\/a><\/p>\n","protected":false},"author":2,"featured_media":6118,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,10,5],"tags":[167,52,87,39,32,36,29,30],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Les 10 meilleurs exercices de gainage pour les arts martiaux - MMArtial<\/title>\n<meta name=\"description\" content=\"Le gainage est primordial pour am\u00e9liorer vos performances dans le sport et pour votre sant\u00e9 physique. 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