{"id":3113,"date":"2017-11-08T11:03:09","date_gmt":"2017-11-08T10:03:09","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=3113"},"modified":"2019-09-19T19:04:14","modified_gmt":"2019-09-19T17:04:14","slug":"fitness-hiver-musculation-tronc","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-tronc","title":{"rendered":"En forme pour skier #3 : musculation du tronc"},"content":{"rendered":"<p>Des mollets bien muscl\u00e9s ne sont pas suffisants pour d\u00e9valer les pistes. En effet ce sont les muscles du tronc qui agissent comme un v\u00e9ritable moteur pour le skieur. <!--more-->Par ailleurs ce sont eux qui assurent la stabilit\u00e9 g\u00e9n\u00e9rale et emp\u00eachent que les autres muscles ne s\u2019\u00e9puisent trop rapidement.<\/p>\n<p>Pour une pr\u00e9paration optimale \u00e0 la saison d\u2019hiver, il est donc important de renforcer \u00e9galement cette partie du corps. C\u2019est pourquoi ils font l\u2019objet de la <a title=\"Exercices En forme pour skier\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/tag\/en-forme-pour-skier\">3\u00e8me partie des exercices de fitness<\/a> d\u00e9velopp\u00e9s par le champion olympique &#8211; et fondateur de <a title=\"SportboXX\" href=\"https:\/\/shop.windhund.com\/\" target=\"_blank\" rel=\"noopener\">SportboXX<\/a> &#8211; G\u00fcnther Matzinger en collaboration avec des moniteurs de ski exp\u00e9riment\u00e9s.<\/p>\n<h2>C\u2019est parti pour la musculation du tronc<\/h2>\n<p style=\"text-align: center;\">Avec <a title=\"\u00c9cole de Freeride de Stefan Baumgartner\" href=\"https:\/\/www.checkyeti.com\/fr\/Stefan\">Stefan Baumgartner<\/a><\/p>\n<p style=\"text-align: center;\">Moniteur de ski \u00e0 Saalbach Hinterglemm (R\u00e9gion de Salzbourg)<\/p>\n<figure id=\"attachment_3114\" aria-describedby=\"caption-attachment-3114\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-3114\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-150x150.jpg\" alt=\"Portrait de Stefan Baumgartner.\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-768x768.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-1024x1024.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-stefan-baumgartner.jpg 1044w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-3114\" class=\"wp-caption-text\">Stefan Baumgartner<\/figcaption><\/figure>\n<blockquote>\n<p style=\"text-align: center;\">Un tronc suffisamment muscl\u00e9 permet de skier en toute s\u00e9curit\u00e9, d\u2019affronter des pistes difficiles et de franchir des bosses ou des in\u00e9galit\u00e9s sans probl\u00e8me.<\/p>\n<\/blockquote>\n<p>Au sommaire :<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"#instructions\">Mode d\u2019emploi<\/a><\/li>\n<li><a href=\"#relevebassin\">Relev\u00e9 de bassin<\/a><\/li>\n<li><a href=\"#crunchinverse\">Crunch invers\u00e9<\/a><\/li>\n<li><a href=\"#releejambestendues\">Relev\u00e9 jambes tendues<\/a><\/li>\n<\/ul>\n<h3 id=\"instructions\">Mode d\u2019emploi :<\/h3>\n<ul>\n<li><strong>\u00c9chauffez-vous<\/strong> avant chaque s\u00e9ance<\/li>\n<li><strong>Choisissez vous-m\u00eame<\/strong> le nombre d\u2019exercices que vous voulez effectuer, en fonction de vos capacit\u00e9s et de l\u2019intensit\u00e9 souhait\u00e9e<\/li>\n<li>Dans l\u2019id\u00e9al commencez l\u2019entra\u00eenement environ 3 mois avant votre s\u00e9jour au ski et faites <strong>2 \u00e0 3 s\u00e9ances par semaine<\/strong>.<\/li>\n<\/ul>\n<p>&nbsp;<\/li>\n<li style=\"list-style-type: none;\">Rep\u00e9rez-vous gr\u00e2ce au code couleurs :\n<figure id=\"attachment_2692\" aria-describedby=\"caption-attachment-2692\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2692 size-full\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs.jpg\" alt=\"Les couleurs donnent un aper\u00e7u de la difficult\u00e9 de l\u2019exercice.\" width=\"2000\" height=\"620\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-300x93.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-768x238.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-1024x317.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-2692\" class=\"wp-caption-text\">Gr\u00e2ce aux pastilles de couleur rep\u00e9rez le nombre d\u2019exercices que vous devez effectuer ou leur dur\u00e9e, selon votre niveau de forme<\/figcaption><\/figure>\n<h3 id=\"relevebassin\">Relev\u00e9 de bassin<\/h3>\n<figure id=\"attachment_3151\" aria-describedby=\"caption-attachment-3151\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3151\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_releve_bassin.jpg\" alt=\"Consignes pour effectuer l\u2019exercice du relev\u00e9 de bassin.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_releve_bassin.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_releve_bassin-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_releve_bassin-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_releve_bassin-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3151\" class=\"wp-caption-text\">Le relev\u00e9 de bassin renforce les muscles du tronc<\/figcaption><\/figure>\n<ul>\n<li>Mettez-vous sur le dos et tendez les jambes \u00e0 la verticale<\/li>\n<li>Soulevez doucement le bassin en maintenant vos jambes tendues<\/li>\n<li>Revenez \u00e0 la position initiale<\/li>\n<\/ul>\n<h3 id=\"crunchinverse\">Crunch invers\u00e9<\/h3>\n<figure id=\"attachment_3150\" aria-describedby=\"caption-attachment-3150\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3150\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_crunch_inverse.jpg\" alt=\"Instructions pour r\u00e9aliser le crunch invers\u00e9.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_crunch_inverse.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_crunch_inverse-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_crunch_inverse-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_crunch_inverse-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3150\" class=\"wp-caption-text\">Le crunch invers\u00e9 permet de muscler en particulier le haut du torse<\/figcaption><\/figure>\n<ul>\n<li>Mettez-vous sur le dos et pliez les jambes en gardant les pieds \u00e0 terre<\/li>\n<li>Balancez vos jambes par dessus votre corps jusqu\u2019\u00e0 ce que votre bassin ne touche plus le sol<\/li>\n<li>Revenez \u00e0 la position initiale<\/li>\n<\/ul>\n<h3 id=\"releejambestendues\">Relev\u00e9 jambes tendues<\/h3>\n<figure id=\"attachment_3152\" aria-describedby=\"caption-attachment-3152\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3152\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_releve_jambes_tendues.jpg\" alt=\"Instructions pour r\u00e9aliser le relev\u00e9 jambes tendues.\" width=\"2000\" height=\"1200\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_releve_jambes_tendues.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_releve_jambes_tendues-300x180.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_releve_jambes_tendues-768x461.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness_hiver_tronc_releve_jambes_tendues-1024x614.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3152\" class=\"wp-caption-text\">L\u2019ensemble de la musculature du tronc est renforc\u00e9e lors de l\u2019exercice du relev\u00e9 jambes tendues<\/figcaption><\/figure>\n<ul>\n<li>Mettez-vous sur le dos et tendez vos jambes et vos bras \u00e0 la verticale<\/li>\n<li>Touchez vos orteils avec vos mains<\/li>\n<li>Revenez \u00e0 votre position de d\u00e9part<\/li>\n<\/ul>\n<p>Le haut de votre corps est d\u00e9sormais en mesure de jouer son r\u00f4le sur les pistes. Bien jou\u00e9 !<\/p>\n<p>D\u00e9couvrez les vertus d&#8217;un bon entra\u00eenement de fitness avant l\u2019hiver <a title=\"Interview de G\u00fcnther Matzinger\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/en-forme-skier-interview-champion\">dans cette interview du cr\u00e9ateur de la SportboXX, G\u00fcnther Matzinger<\/a>.<\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Des mollets bien muscl\u00e9s ne sont pas suffisants pour d\u00e9valer les pistes. En effet ce sont les muscles du tronc qui agissent comme un v\u00e9ritable moteur pour le skieur.<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_generate-full-width-content":"","footnotes":""},"categories":[128],"tags":[525],"coauthors":[275],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>En forme pour skier #3 : musculation du tronc<\/title>\n<meta name=\"description\" content=\"S\u00e9rie n\u00b03 : Les muscles du tronc jouent un r\u00f4le important dans la stabilit\u00e9 du skieur. 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Voici des exercices pour les renforcer efficacement avant l'hiver.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-tronc#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-tronc\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-tronc#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Accueil\",\"item\":\"https:\/\/www.checkyeti.com\/blog\/en\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"En forme pour skier #3 : musculation du tronc\"}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#\/schema\/person\/17fc9e4f7a90a74414f480683908314f\",\"name\":\"Marie-Liesse\",\"image\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.checkyeti.com\/blog\/#personlogo\",\"inLanguage\":\"en-US\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/2590fe8ea5c3569e88c91e6570cc705f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/2590fe8ea5c3569e88c91e6570cc705f?s=96&d=mm&r=g\",\"caption\":\"Marie-Liesse\"},\"url\":\"https:\/\/www.checkyeti.com\/blog\/author\/marie-liesse\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","lang":"fr","translations":{"fr":3113,"de":614,"it":3725,"en":10742},"pll_sync_post":[],"_links":{"self":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/3113"}],"collection":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/comments?post=3113"}],"version-history":[{"count":11,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/3113\/revisions"}],"predecessor-version":[{"id":4271,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/posts\/3113\/revisions\/4271"}],"wp:attachment":[{"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/media?parent=3113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/categories?post=3113"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/tags?post=3113"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.checkyeti.com\/blog\/wp-json\/wp\/v2\/coauthors?post=3113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}