{"id":13984,"date":"2017-06-07T00:00:00","date_gmt":"2017-06-06T22:00:00","guid":{"rendered":"http:\/\/shoelifer.com\/2017\/06\/07\/ventre-plat-5-minutes\/"},"modified":"2020-07-02T19:14:14","modified_gmt":"2020-07-02T18:14:14","slug":"ventre-plat-5-minutes","status":"publish","type":"post","link":"https:\/\/serafina-hub.com\/new_shoelifer\/beaute\/bien-etre\/ventre-plat-5-minutes\/","title":{"rendered":"UN VENTRE PLAT EN 5 MINUTES PAR JOUR !"},"content":{"rendered":"[vc_row][vc_column offset=\u00a0\u00bbvc_hidden-lg vc_hidden-md\u00a0\u00bb][vc_column_text][\/vc_column_text]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<span style=\"color: #000000;\">\u00c9pisode\u00a02.<span lang=\"FR\">\u00a0Un ventre plat et des abdos bien fermes en cinq minutes par jour, c&rsquo;est possible! \u00c0 condition de pratiquer\u00a0tr\u00e8s r\u00e9guli\u00e8rement<\/span><span lang=\"FR\">\u00a0c<\/span><span lang=\"FR\">es deux exercices, courts mais efficaces. <a style=\"color: #000000;\" href=\"http:\/\/shoelifer.com\/grooming\/cinq-minutes-sport-1-jambes-fines\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=fr&#038;q=http:\/\/shoelifer.com\/grooming\/cinq-minutes-sport-1-jambes-fines\/&#038;source=gmail&#038;ust=1496912697064000&#038;usg=AFQjCNEBg4YbdEb9J0AtrFRJpSAvzQG_1Q\">Apr\u00e8s les jambes<\/a>, voici deux mouvements redoutables s\u00e9lectionn\u00e9s par Shoelifer<\/span><span lang=\"FR\">.<\/span><span lang=\"FR\">\u00a0Chiche?<\/span><\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Exercice 1\u00a0: Faites la planche\u00a0!<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Le mode d\u2019emploi ?\u00a0<\/strong>Allong\u00e9e face au sol, mettez-vous en appui sur les avant-bras, les mains vers l\u2019avant et les doigts entrelac\u00e9s, pointes de pied au sol.<\/span><br \/>\n<span style=\"color: #000000;\">Formez une planche rectiligne avec votre corps. Contractez vos abdos et\u2026 tenez la position\u00a0!<\/span><br \/>\n<span style=\"color: #000000;\"><strong>Pour que ce soit efficace\u00a0<\/strong>: on commence par trois r\u00e9p\u00e9titions de 30 secondes puis on augmente le temps au fil des s\u00e9ances (40 secondes, 1 minute, etc.).<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil :<\/strong> Contractez le ventre, veillez \u00e0 ce que votre corps soit bien align\u00e9, votre nuque \u00e9tir\u00e9e et votre dos bien droit, pas cambr\u00e9.<\/span><\/p>\n<p><span style=\"color: #000000;\"><em><strong>Voici plusieurs m\u00e9thodes pour pratiquer\u00a0la planche (gainage), en suivant les conseils du coach Erwann Menth\u00e9our.\u00a0<\/strong><\/em><\/span>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[vc_raw_html]JTNDcCUzRSUzQ2lmcmFtZSUyMHdpZHRoJTNEJTIyODUzJTIyJTIwaGVpZ2h0JTNEJTIyNDgwJTIyJTIwc3JjJTNEJTIyaHR0cHMlM0ElMkYlMkZ3d3cueW91dHViZS5jb20lMkZlbWJlZCUyRkpoTEJaOFRySjVnJTNGcmVsJTNEMCUyMiUyMGZyYW1lYm9yZGVyJTNEJTIyMCUyMiUyMGFsbG93ZnVsbHNjcmVlbiUzRSUzQyUyRmlmcmFtZSUzRSUzQyUyRnAlM0U=[\/vc_raw_html]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[vc_column_text]<span style=\"color: #000000;\"><strong>Exercice 2\u00a0: Les abdos bicyclette<\/strong><\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Le mode d\u2019emploi ?<\/strong> Allong\u00e9e sur le dos, les mains de chaque c\u00f4t\u00e9 de la t\u00eate, soufflez et levez les jambes en angle droit. Puis commencez \u00e0 p\u00e9daler et allez toucher votre genou avec le coude oppos\u00e9.<\/span><br \/>\n<span style=\"color: #000000;\"><strong>Pour que ce soit efficace\u00a0:<\/strong> Faites trois s\u00e9ries de 15 \u00e0 20 secondes.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Notre conseil :<\/strong> Regardez en l\u2019air et ne tirez surtout pas sur la nuque, vos mains doivent se trouver de chaque c\u00f4t\u00e9 des oreilles.<\/span><\/p>\n<p><span style=\"color: #000000;\"><strong>Lire aussi\u00a0: <a style=\"color: #000000;\" href=\"http:\/\/shoelifer.com\/grooming\/cinq-minutes-sport-1-jambes-fines\/\" target=\"_blank\" rel=\"noopener noreferrer\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=fr&#038;q=http:\/\/shoelifer.com\/grooming\/cinq-minutes-sport-1-jambes-fines\/&#038;source=gmail&#038;ust=1496912697064000&#038;usg=AFQjCNEBg4YbdEb9J0AtrFRJpSAvzQG_1Q\">Cinq minutes de sport\u00a0: des jambes fines et fusel\u00e9es<\/a><\/strong><\/span>[\/vc_column_text]<aside class=\"gap cf\" style=\"height:20px;\"><\/aside>[\/vc_column][\/vc_row]\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Related Posts generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>2\u00e8me volet de notre s\u00e9rie : un ventre plat et des abdos bien fermes. Shoelifer a s\u00e9lectionn\u00e9 pour vous deux exercices courts mais efficaces \u00e0 condition de les pratiquer chaque jour.<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Related Posts generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":14,"featured_media":13511,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_stc_notifier_status":"sent","_stc_notifier_sent_time":"2022-03-19 21:02:56","_stc_notifier_request":false,"_stc_notifier_prevent":false,"_stc_subscriber_keywords":"","_stc_subscriber_search_areas":""},"categories":[14979],"tags":[],"thb-sponsors":[],"_links":{"self":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13984"}],"collection":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/comments?post=13984"}],"version-history":[{"count":1,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13984\/revisions"}],"predecessor-version":[{"id":26972,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/posts\/13984\/revisions\/26972"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/media\/13511"}],"wp:attachment":[{"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/media?parent=13984"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/categories?post=13984"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/tags?post=13984"},{"taxonomy":"thb-sponsors","embeddable":true,"href":"https:\/\/serafina-hub.com\/new_shoelifer\/wp-json\/wp\/v2\/thb-sponsors?post=13984"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}