{"id":6267,"date":"2010-06-04T03:00:38","date_gmt":"2010-06-04T02:00:38","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=6267"},"modified":"2010-06-03T09:51:25","modified_gmt":"2010-06-03T08:51:25","slug":"abdos-et-course-a-pied","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/abdos-et-course-a-pied-6267.html","title":{"rendered":"Abdos et course \u00e0 pied"},"content":{"rendered":"
<\/span><\/span><\/div>\n

<\/p>\n

Si je vous dis abdos, vous pensez imm\u00e9diatement – ne mentez pas … – \u00e0 tablettes de chocolat, Chippendales ou couverture de T\u00eatu. Et bien pas de chance pour vous car les abdos utiles \u00e0 la course \u00e0 pied sont de ceux qui ne se voient pas. Inutile donc de faire vos 200 crunches au saut du lit. Vous aurez sans doute votre petit succ\u00e8s sur la plage cet \u00e9t\u00e9 mais je ne suis pas persuad\u00e9 que vos performances sur le 10 km en b\u00e9n\u00e9ficient vraiment.<\/p>\n

<\/span><\/span><\/p>\n

\"\"<\/a>Je ne vais pas ici vous faire un cours litt\u00e9ral sur les diff\u00e9rents muscles que recouvre le terme \u00ab\u00a0abdos\u00a0\u00bb, ni vous donner des programmes complets d’exercices, de nombreux ouvrages existent sur le sujet, notamment, celui de Laurent Lopez aux Editions Amphora qui est bien fait et simple d’acc\u00e8s.<\/p>\n

Deux \u00e9vidences concernant les abdos :<\/p>\n

1) ils sont tr\u00e8s difficiles et tr\u00e8s lents \u00e0 \u00ab\u00a0muscler\u00a0\u00bb car ils interviennent assez peu directement dans nos activit\u00e9s quotidiennes et notre vie moderne qui consiste \u00e0 passer du fauteuil de bureau au canap\u00e9 devant la t\u00e9l\u00e9 ne contribue pas franchement \u00e0 leur entretien.<\/p>\n

2) par contre ils sont faciles \u00e0 \u00ab\u00a0d\u00e9muscler\u00a0\u00bb si on ne les travaille pas.<\/p>\n

Bref, les abdos, ce n’est pas le pied. Ah, si ils pouvaient se muscler comme les biscottos …<\/p>\n

Mais revenons \u00e0 nos moutons, en l’occurence leur r\u00f4le dans la course \u00e0 pied. Je vais l\u00e0 aussi simplifier, au risque de heurter les puristes. Dans le mouvement de course, les abdos ont pour fonction essentielle d’assurer un positionnement correct du bassin et de la colonne vert\u00e9brale. Avoir un haut du corps \u00ab\u00a0maintenu\u00a0\u00bb, c’est permettre une concentration de l’\u00e9nergie dans la foul\u00e9e et non sa dispersion dans un buste tout g\u00e9latineux et flagada. Et \u00e7a ne sert pas que pour les s\u00e9ances de VMA<\/a>, bien au contraire. Plus l’effort est long, plus on a besoin de ce maintien pour justement continuer \u00e0 concentrer le peu d’\u00e9nergie qu’il nous reste dans notre foul\u00e9e.<\/p>\n

Comment travailler les abdos ? Inutile de vous farcir une s\u00e9ance d’une heure par semaine. Il vaut mieux r\u00e9partir en 3 petites s\u00e9ances hebdomadaires intenses d’une dizaine de minutes, focalis\u00e9es sur 2-3 exercices sp\u00e9cifiques \u00e0 la course \u00e0 pied, le nombre de r\u00e9p\u00e9titions augmentant au fur et \u00e0 mesure. A l’approche d’une comp\u00e9tition, il est conseill\u00e9 d’abandonner les abdos sp\u00e9cifiques course \u00e0 pied et de se contenter d’abdos g\u00e9n\u00e9riques – pour ceux qui visent la plage cet \u00e9t\u00e9 … Lors de chaque s\u00e9ance, alterner entre exercices dit de gainage, o\u00f9 l’on tient une position pendant un certain temps, et exercices dynamiques. Sur les exercices dynamiques, privil\u00e9giez un travail lent en vous concentrant sur le muscle concern\u00e9 (il para\u00eet que certains arrivent \u00e0 se muscler uniquement gr\u00e2ce \u00e0 leur cerveau sans exercice … donc \u00e7a doit aider de se concentrer), la gonflette – r\u00e9p\u00e9titions ultra-rapides – ne marche pas avec les abdos. N’utilisez surtout pas ces machines qu’on vous vend en t\u00e9l\u00e9-achat ! Les abdos se travaillent sur un tapis ou un simple banc, les seuls accessoires int\u00e9ressants pouvant \u00eatre un m\u00e9decine-ball ou une grosse balle.<\/p>\n

N’oubliez pas non plus dans votre pratique, cette notion fondamentale de la musculation : lorsqu’on travaille un muscle (dit agoniste), il faut travailler ensuite le muscle antagoniste (oppos\u00e9). Il importe donc de clore chaque s\u00e9ance d’abdos par un petit travail sur les lombaires. Deux petits exerices simples pour ces lombaires :<\/p>\n

– en dynamique, allong\u00e9 face au sol, d\u00e9collez le buste le plus haut possible sans que cela ne tire trop avec les mains derri\u00e8re la t\u00eate<\/p>\n

– en gainage, allong\u00e9 face au sol, d\u00e9collez en tendant les bras devant vous, le buste ainsi que les jambes et tenir la position<\/p>\n

Alors, \u00e0 vos tapis …<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Si je vous dis abdos, vous pensez imm\u00e9diatement – ne mentez pas … – \u00e0 tablettes de chocolat, Chippendales ou couverture de T\u00eatu. Et bien pas de chance pour vous car les abdos utiles \u00e0 la course \u00e0 pied sont de ceux qui ne se voient pas. Inutile donc de faire vos 200 crunches au […]<\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16,91],"tags":[839,838,219,842,841,840,837,836],"yoast_head":"\nAbdos et course \u00e0 pied<\/title>\n<meta name=\"description\" content=\"Si je vous dis abdos, vous pensez imm\u00e9diatement - ne mentez pas ... - \u00e0 tablettes de chocolat, Chippendales ou couverture de T\u00eatu. 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