{"id":106,"date":"2020-11-02T22:32:00","date_gmt":"2020-11-02T21:32:00","guid":{"rendered":"https:\/\/www.emeric-fitness.com\/?p=106"},"modified":"2020-11-04T23:12:49","modified_gmt":"2020-11-04T22:12:49","slug":"10-minutes-dabdominaux-en-musique","status":"publish","type":"post","link":"https:\/\/www.emeric-fitness.com\/index.php\/2020\/11\/02\/10-minutes-dabdominaux-en-musique\/","title":{"rendered":"Vid\u00e9o &#8211; 10 minutes d&#8217;abdominaux en musique !"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"106\" class=\"elementor elementor-106\" data-elementor-settings=\"[]\">\n\t\t\t\t\t\t<div class=\"elementor-inner\">\n\t\t\t\t\t\t\t<div class=\"elementor-section-wrap\">\n\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-320caae elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"320caae\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t\t\t<div class=\"elementor-row\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-127b626\" data-id=\"127b626\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-column-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7846a26 elementor-aspect-ratio-169 elementor-widget elementor-widget-video\" data-id=\"7846a26\" data-element_type=\"widget\" data-settings=\"{&quot;aspect_ratio&quot;:&quot;169&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-wrapper elementor-fit-aspect-ratio elementor-open-inline\">\n\t\t\t<iframe class=\"elementor-video-iframe\" allowfullscreen title=\"Lecteur vid\u00e9o youtube\" src=\"https:\/\/www.youtube.com\/embed\/GSZ5yCOSRyo?feature=oembed&amp;start&amp;end&amp;wmode=opaque&amp;loop=0&amp;controls=1&amp;mute=0&amp;rel=0&amp;modestbranding=0\"><\/iframe>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0a166e elementor--star-style-star_fontawesome elementor-widget elementor-widget-star-rating\" data-id=\"f0a166e\" data-element_type=\"widget\" data-widget_type=\"star-rating.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\n\t\t<div class=\"elementor-star-rating__wrapper\">\n\t\t\t\t\t\t\t<div class=\"elementor-star-rating__title\">Difficult\u00e9 :<\/div>\n\t\t\t\t\t\t<div class=\"elementor-star-rating\" title=\"4\/5\" itemtype=\"http:\/\/schema.org\/Rating\" itemscope=\"\" itemprop=\"reviewRating\"><i class=\"elementor-star-full\">&#xE934;<\/i><i class=\"elementor-star-full\">&#xE934;<\/i><i class=\"elementor-star-full\">&#xE934;<\/i><i class=\"elementor-star-full\">&#xE934;<\/i><i class=\"elementor-star-empty\">&#xE934;<\/i> <span itemprop=\"ratingValue\" class=\"elementor-screen-only\">4\/5<\/span><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a8393b elementor-widget elementor-widget-text-editor\" data-id=\"7a8393b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><p><span class=\"style-scope yt-formatted-string\" dir=\"auto\">C&#8217;est parti pour 10 minutes d&#8217;abdominaux ensemble !<br \/>N&#8217;h\u00e9sitez pas \u00e0 mettre pause, ou bien la visionner une premi\u00e8re fois avant votre s\u00e9ance.<br \/><\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e952ac0 elementor-widget elementor-widget-text-editor\" data-id=\"e952ac0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><p>Prenez le temps de r\u00e9cup\u00e9ration n\u00e9cessaire entre chaque exercice pour commencer, jusqu&#8217;\u00e0 pouvoir les enchainer \u00e0 la suite avec ces 30 secondes de r\u00e9cup\u00e9ration.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e89d369 elementor-widget elementor-widget-text-editor\" data-id=\"e89d369\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><p><span class=\"style-scope yt-formatted-string\" dir=\"auto\">Mat\u00e9riel n\u00e9cessaire pour la s\u00e9ance :<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d7a6689 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"d7a6689\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">2 bouteilles d'eau (ou 2 livres...)<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">1 coussin<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">1 tapis en option, ou plusieurs \u00e9paisseurs de serviettes<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-288804c elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"288804c\" data-element_type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bc254f4 elementor-widget elementor-widget-heading\" data-id=\"bc254f4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercice 1<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b8cf1e elementor-widget elementor-widget-text-editor\" data-id=\"2b8cf1e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Elevations de jambes<\/strong> : Droit de l&#8217;abdomen, obliques et psoas-iliaque.<br \/>Les pieds ne touchent jamais le sol. Contractez et <span style=\"text-decoration: underline;\">expirez \u00e0 la mont\u00e9e<\/span>.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4470824 elementor-widget elementor-widget-text-editor\" data-id=\"4470824\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Elevations de jambes en ciseaux<\/strong> : Droit de l&#8217;abdomen, obliques et psoas-iliaque.<br \/>Les pieds ne touchent jamais le sol. Contractez et <span style=\"text-decoration: underline;\">expirez \u00e0 la mont\u00e9e<\/span>.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a3ddc85 elementor-widget elementor-widget-text-editor\" data-id=\"a3ddc85\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Crunch rameur<\/strong> : Droit de l&#8217;abdomen.<br \/>En position de d\u00e9part, les pieds ne touchent pas le sol, les omoplates non plus. <span style=\"color: #ff0000;\">Erratum sur la vid\u00e9o : Ramenez les genoux vers la poitrine tout en inspirant.<\/span> <span style=\"text-decoration: underline;\">Expirez \u00e0 la descente<\/span>, tout en restant en \u00e9quilibre.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1669565 elementor-widget elementor-widget-heading\" data-id=\"1669565\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercice 2<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1f66b06 elementor-widget elementor-widget-text-editor\" data-id=\"1f66b06\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Planche sur avants bras<\/strong> : Transverses, obliques, grand droit et dentel\u00e9s ant\u00e9rieurs.<br \/>Les \u00e9paules au dessus des coudes. Le dos est plat, rentrez le ventre. Aspirez le nombril, et maintenez la contraction tout en respirant.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a6119e0 elementor-widget elementor-widget-text-editor\" data-id=\"a6119e0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Grimpeur crois\u00e9<\/strong> : Transverses, grand droit et obliques.<br \/>Les \u00e9paules sont au dessus des mains. Le dos est plat, rentrez le ventre. Amenez chaque genou vers le coude oppos\u00e9, alternativement.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3053d63 elementor-widget elementor-widget-heading\" data-id=\"3053d63\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Exercice 3<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58485e2 elementor-widget elementor-widget-text-editor\" data-id=\"58485e2\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Crunch<\/strong> : Droit de l&#8217;abdomen.<br \/>Pieds positionn\u00e9s un peu plus large que les \u00e9paules. Enroulez le haut du dos jusqu&#8217;\u00e0 d\u00e9coller les omoplates du sol. La zone lombaire reste en contact avec le sol, les \u00e9paules d\u00e9collent du sol. <span style=\"text-decoration: underline;\">Expirez \u00e0 la contraction<\/span>.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a7b981d elementor-widget elementor-widget-text-editor\" data-id=\"a7b981d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Inclinaisons lat\u00e9rales<\/strong> : Obliques et droit de l&#8217;abdomen.<br \/>Pieds positionn\u00e9s un peu plus large que les \u00e9paules. Enroulez le haut du dos. La zone lombaire reste en contact avec le sol, les omoplates d\u00e9collent du sol. Sans rel\u00e2cher, allez chercher alternativement vos talons.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f738cad elementor-widget elementor-widget-text-editor\" data-id=\"f738cad\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-text-editor elementor-clearfix\"><ul><li><strong>Rotations russes<\/strong> : Obliques et droit de l&#8217;abdomen.<br \/>Coussins dans les mains, ou charge plus lourde (ballon, &#8230;). Formez un V entre le buste et les cuisses. Gardez le dos plat. Pour complexifier vous pouvez d\u00e9coller les pieds du sol. Maintenez vos abdos contract\u00e9s (aspirez le nombril) tout le long de l&#8217;exercice.<\/li><\/ul><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Difficult\u00e9 : \ue934\ue934\ue934\ue934\ue934 4\/5 C&#8217;est parti pour 10 minutes d&#8217;abdominaux ensemble ! N&#8217;h\u00e9sitez pas \u00e0 mettre pause, ou bien la visionner une premi\u00e8re fois avant votre s\u00e9ance. Prenez le temps de r\u00e9cup\u00e9ration n\u00e9cessaire entre chaque exercice pour commencer, jusqu&#8217;\u00e0 pouvoir les enchainer \u00e0 la  &#8230;<\/p>\n","protected":false},"author":1,"featured_media":143,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[8,6,9],"tags":[],"_links":{"self":[{"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/posts\/106"}],"collection":[{"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/comments?post=106"}],"version-history":[{"count":20,"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/posts\/106\/revisions"}],"predecessor-version":[{"id":170,"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/posts\/106\/revisions\/170"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/media\/143"}],"wp:attachment":[{"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/media?parent=106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/categories?post=106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.emeric-fitness.com\/index.php\/wp-json\/wp\/v2\/tags?post=106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}