{"id":107,"date":"2026-10-14T12:49:51","date_gmt":"2026-10-14T12:49:51","guid":{"rendered":"https:\/\/www.iaenice.com\/m1com16\/?page_id=107"},"modified":"2026-10-15T17:13:14","modified_gmt":"2026-10-15T17:13:14","slug":"etirements-abdos","status":"publish","type":"page","link":"https:\/\/www.iaenice.com\/m1com16\/etirements-abdos\/","title":{"rendered":"\u00c9tirements abdos"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Apr\u00e8s une s\u00e9ance de gainage ou une longue journ\u00e9e assis, les abdominaux aiment s&rsquo;allonger en douceur.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-0e47273b wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-a-cobra.png\" alt=\"Illustration : posture du cobra, allong\u00e9 sur le ventre, buste relev\u00e9\" class=\"wp-image-332\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-a-cobra.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-a-cobra-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-a-side.png\" alt=\"Illustration : \u00e9tirement lat\u00e9ral debout, bras lev\u00e9s et pench\u00e9s sur le c\u00f4t\u00e9\" class=\"wp-image-333\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-a-side.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-a-side-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"960\" height=\"720\" src=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-a-cow.png\" alt=\"Illustration : dos creux \u00e0 quatre pattes, regard vers l'avant\" class=\"wp-image-334\" srcset=\"https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-a-cow.png 960w, https:\/\/www.iaenice.com\/m1com16\/wp-content\/uploads\/2026\/10\/moov-etirement-a-cow-300x225.png 300w\" sizes=\"auto, (max-width: 960px) 100vw, 960px\" \/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-0e47273b wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>La posture du cobra<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : abdominaux et bas du dos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Allonge-toi sur le ventre, les jambes tendues, les mains sous les \u00e9paules.<\/li>\n\n\n\n<li>Appuie-toi sur les mains et soul\u00e8ve doucement le buste.<\/li>\n\n\n\n<li>Garde le bassin au sol et les \u00e9paules loin des oreilles.<\/li>\n\n\n\n<li>Respire calmement et regarde droit devant toi.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 15 \u00e0 20 secondes, 3 fois.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>L&rsquo;\u00e9tirement lat\u00e9ral debout<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : obliques et c\u00f4t\u00e9s du tronc<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Tiens-toi debout, les pieds \u00e9cart\u00e9s \u00e0 la largeur du bassin.<\/li>\n\n\n\n<li>L\u00e8ve les bras au-dessus de la t\u00eate, les mains jointes.<\/li>\n\n\n\n<li>Incline lentement le buste d&rsquo;un c\u00f4t\u00e9, sans pencher vers l&rsquo;avant.<\/li>\n\n\n\n<li>Reviens au centre, puis change de c\u00f4t\u00e9.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : maintiens 15 \u00e0 20 secondes, 2 fois de chaque c\u00f4t\u00e9.<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column has-secondary-background-color has-background is-layout-flow wp-block-column-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>Le dos creux \u00e0 quatre pattes<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zone cibl\u00e9e : abdominaux et bas du dos<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Le mouvement<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Mets-toi \u00e0 quatre pattes, les mains sous les \u00e9paules et les genoux sous les hanches.<\/li>\n\n\n\n<li>Creuse doucement le dos en laissant le ventre descendre.<\/li>\n\n\n\n<li>Rel\u00e8ve la t\u00eate sans forcer sur la nuque.<\/li>\n\n\n\n<li>Reviens \u00e0 la position de d\u00e9part en soufflant.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">R\u00e9p\u00e9titions : 8 \u00e0 10 fois, lentement.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Le conseil Moov\u2019 :<\/strong> respire calmement, ne force jamais jusqu\u2019\u00e0 la douleur et adapte chaque mouvement \u00e0 tes capacit\u00e9s.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Apr\u00e8s une s\u00e9ance de gainage ou une longue journ\u00e9e assis, les abdominaux aiment s&rsquo;allonger en douceur. La posture du cobra Zone cibl\u00e9e : abdominaux et bas du dos Le mouvement R\u00e9p\u00e9titions : maintiens 15 \u00e0 20 secondes, 3 fois. L&rsquo;\u00e9tirement lat\u00e9ral debout Zone cibl\u00e9e : obliques et c\u00f4t\u00e9s du tronc Le mouvement R\u00e9p\u00e9titions : maintiens &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/www.iaenice.com\/m1com16\/etirements-abdos\/\" class=\"more-link\">Lire la suite de<span class=\"screen-reader-text\">\u00ab\u00a0\u00c9tirements abdos\u00a0\u00bb<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"inspiro_hide_title":false,"inspiro_hide_featured_image":false,"footnotes":""},"class_list":["post-107","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/107","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/comments?post=107"}],"version-history":[{"count":2,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/107\/revisions"}],"predecessor-version":[{"id":347,"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/pages\/107\/revisions\/347"}],"wp:attachment":[{"href":"https:\/\/www.iaenice.com\/m1com16\/wp-json\/wp\/v2\/media?parent=107"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}