{"id":1175,"date":"2022-04-03T19:17:56","date_gmt":"2022-04-03T17:17:56","guid":{"rendered":"https:\/\/elisepostural.fr\/?p=1175"},"modified":"2022-04-03T22:52:30","modified_gmt":"2022-04-03T20:52:30","slug":"5-exercices-de-gainage-integral","status":"publish","type":"post","link":"https:\/\/elisepostural.fr\/5-exercices-de-gainage-integral\/","title":{"rendered":"5 EXERCICES DE GAINAGE INT\u00c9GRAL"},"content":{"rendered":"\t\t
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Qu'est-ce que le gainage ?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Le gainage est une composante essentielle de la pr\u00e9paration physique des sportifs professionnels et amateurs. Cette m\u00e9thode d’entra\u00eenement est \u00e9galement incontournable pour tous !<\/p>

Le gainage est une bonne alternative aux exercices d’abdominaux type \u00ab\u00a0crunchs\u00a0\u00bb, d\u00e9l\u00e9t\u00e8res pour le p\u00e9rin\u00e9e et le dos. Il est donc largement utilis\u00e9 dans les cours de renforcement musculaire, Yoga, Pilates, etc… Et toutes les disciplines sportives.\u00a0<\/p>

En effet, le gainage permet le renforcement de la musculature globale, notamment des muscles profonds et superficiels de l’abdomen et du dos gr\u00e2ce \u00e0 une contraction isom\u00e9trique (statique) de ces muscles.\u00a0<\/p>

Mais le gainage est malheureusement trop souvent limit\u00e9 \u00e0 l’exercice de la planche, ex\u00e9cut\u00e9 en posture statique. On en oublie parfois l’int\u00e9r\u00eat du gainage. Le bon gainage devrait pr\u00e9parer \u00e0 r\u00e9sister, de fa\u00e7on naturelle et sans tension, \u00e0 la gravit\u00e9 que nous subissons en permanence.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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La bonne fa\u00e7on de gainer...
Gainage classique vs gainage int\u00e9gral<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Le Dr Bernadette de Gasquet a d\u00e9velopp\u00e9 une m\u00e9thode de gainage, bas\u00e9e sur l\u2019autograndissement : le gainage int\u00e9gral.\u00a0<\/p>

Avec le gainage int\u00e9gral, performance et sant\u00e9 vont de pair\u00a0!<\/strong><\/p>

Les exercices de gainage statique et dynamique les plus toniques et athl\u00e9tiques sont r\u00e9alis\u00e9s en toute s\u00e9curit\u00e9 gr\u00e2ce au placement en auto-grandissement et une respiration toujours juste.<\/p>

Adopt\u00e9 par l\u2019INSEP et par des champions tels que Teddy Riner, ce gainage change par certaines subtilit\u00e9s les consignes habituelles. Il assure la performance sportive tout en limitant les blessures.\u00a0<\/p>

Il n\u2019est pas n\u00e9cessaire de souffrir dans l\u2019exercice, ni d’avoir mal en sortant des s\u00e9ances.\u00a0Si on \u00e9tire la colonne du sommet de la t\u00eate au talon, en utilisant le p\u00e9rin\u00e9e pour placer le bassin, on obtient un dos solide sans blocage du souffle. On limite ainsi la pression abdominale, responsable des hernies discales au niveau lombaire et cervical.<\/span><\/p>

La musculature joue le r\u00f4le de contention, les articulations sont d\u00e9comprim\u00e9es et circulation sanguine toujours activ\u00e9e.\u00a0On pr\u00e9serve donc le capital articulaire et la transmission d’\u00e9nergie est plus efficace. On est donc plus performant\u00a0!\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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5 exercices de gainage int\u00e9gral<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Le guetteur<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"guetteur\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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A partir du 4 pattes, crocheter les orteils au sol puis reculer les fesses vers les talons et avancer les mains le plus loin possible. Engager le p\u00e9rin\u00e9e et tendre les jambes en expirant. La t\u00eate pousse vers l’avant et les talons vers l’arri\u00e8re, le coccyx est tir\u00e9 entre les fesses. <\/p>

On peut ensuite rajouter des mouvements dynamiques, comme ramener une cuisse sur le ventre ou venir toucher l’\u00e9paule oppos\u00e9e avec la main.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Le guetteur lat\u00e9ral<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Gainage\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Partir couch\u00e9 sur le c\u00f4t\u00e9, main au sol \u00e0 l’aplomb de l’\u00e9paule, chevilles fl\u00e9chies, les 2 pieds l’un sur l’autre. Tendre le bras d’appui et monter le bassin jusqu’\u00e0 aligner tout le corps, puis tendre le bras sup\u00e9rieur vers le plafond.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Le pointeur<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"pointeur\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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A partir du 4 pattes, lever bras et jambe oppos\u00e9s, poignet et cheville fl\u00e9chis sans bouger le dos. Pousser le poignet et la t\u00eate vers l’avant, et le talon vers l’arri\u00e8re.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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La statue de marbre<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Gainage\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Partir \u00e0 genoux, rigide des genoux au sommet de la t\u00eate, puis pencher en arri\u00e8re. En statique ou en dynamique (allers\/retours).\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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L'homme volant<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"extension\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Partir \u00e0 plat ventre, bras et jambes tendues, mains et pieds espac\u00e9s (en \u00e9toile). Engager le p\u00e9rin\u00e9e puis soulever les bras et les jambes en expirant, sommet de la t\u00eate vers l’avant. On recherche une extension de toute la colonne sans cambrure.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Envie de pratiquer ?<\/strong><\/p>

Vous pouvez rejoindre mes cours en ligne tous les lundis soirs.<\/p>

18h : Renfo postural niveau 1<\/p>

19h : Renfo postural niveau 2<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t<\/i>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\tS'inscrire<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Pour en savoir plus sur le gainage int\u00e9gral et la m\u00e9thode de Gasquet :<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\"La\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Qu’est-ce que le gainage ? Le gainage est une composante essentielle de la pr\u00e9paration physique des sportifs professionnels et amateurs. Cette m\u00e9thode d’entra\u00eenement est \u00e9galement incontournable pour tous ! Le gainage est une bonne alternative aux exercices d’abdominaux type \u00ab\u00a0crunchs\u00a0\u00bb, d\u00e9l\u00e9t\u00e8res pour le p\u00e9rin\u00e9e et le dos. Il est donc largement utilis\u00e9 dans les cours […]<\/p>\n","protected":false},"author":1,"featured_media":1192,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"Avec le gainage int\u00e9gral, performance et sant\u00e9 vont de pair !","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[37],"tags":[33,35,31,14,12,32,15,36,34,13],"class_list":["post-1175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-renfo","tag-abdominaux","tag-coaching-sportif","tag-gainage","tag-methode-de-gasquet","tag-pilates","tag-preparation-physique","tag-renforcement-musculaire","tag-sport-sante","tag-tonus-musculaire","tag-yoga","entry","has-media"],"yoast_head":"\n5 EXERCICES DE GAINAGE INT\u00c9GRAL<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez le gainage int\u00e9gral (m\u00e9thode de Gasquet)... 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