{"id":10804,"date":"2023-11-09T17:10:15","date_gmt":"2023-11-09T16:10:15","guid":{"rendered":"https:\/\/www.drip-hiit.com\/?p=10804"},"modified":"2026-07-07T17:37:08","modified_gmt":"2026-07-07T15:37:08","slug":"what-is-the-purpose-of-sheathing","status":"publish","type":"post","link":"https:\/\/www.drip-hiit.com\/en\/what-is-the-purpose-of-sheathing\/","title":{"rendered":"What is sheathing used for? Everything you need to know about this essential"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"10804\" class=\"elementor elementor-10804\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-307334a first-img elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"307334a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-6652959b elementor-hidden-mobile\" data-id=\"6652959b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-39ae7f31\" data-id=\"39ae7f31\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-55b08f92 elementor-widget elementor-widget-image\" data-id=\"55b08f92\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1401008513-1024x683.jpg\" class=\"attachment-large size-large wp-image-10805\" alt=\"\u00c0 quoi sert le gainage : gainage planche\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1401008513-1024x683.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1401008513-300x200.jpg 300w, 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class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__209cd8ed\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-70809a1d elementor-widget elementor-widget-html\" data-id=\"70809a1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<script>\n    \n    jQuery(document).ready(function(){\njQuery(window).scroll(function () {   \n   \n if(jQuery(window).scrollTop() > 500) {\n    jQuery('#sticky-somm').css('position','fixed');\n    jQuery('#sticky-somm').css('top','115px'); \n    jQuery('#sticky-somm').css('max-width','20%'); \n\n }\n\n else if (jQuery(window).scrollTop() <= 280) {\n    jQuery('#sticky-somm').css('position','static');\n    jQuery('#sticky-somm').css('top','');\n    jQuery('#sticky-somm').css('max-width','100%'); \n    \n }  \n    if (jQuery('#sticky-somm').offset().top + jQuery(\"#sticky-somm\").height() > jQuery(\"#related-posts\").offset().top) {\n        jQuery('#sticky-somm').css('top',-(jQuery(\"#sticky-somm\").offset().top + jQuery(\"#sticky-somm\").height() - jQuery(\"#related-posts\").offset().top));\n    }\n});\n});\n<\/script>\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<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-661d30cd\" data-id=\"661d30cd\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ed290d3 elementor-align-left elementor-widget elementor-widget-breadcrumbs\" data-id=\"ed290d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/www.drip-hiit.com\/\">Accueil<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c1097bd elementor-widget elementor-widget-heading\" data-id=\"5c1097bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">\u00c0 quoi sert le gainage ? Tout savoir sur cet incontournable<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5a7b69cd elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5a7b69cd\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6802a56e\" data-id=\"6802a56e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3c681b52 elementor-align-right elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"3c681b52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">le <\/span>\n\t\t\t\t\t\t\t\t\t\t<time>09\/11\/2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef84e5b elementor-align-left elementor-widget__width-auto elementor-widget elementor-widget-post-info\" data-id=\"ef84e5b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-1136e29 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/author\/groux\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">par <\/span>\n\t\t\t\t\t\t\t\t\t\tGr\u00e9goire Roux\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b618153 elementor-widget__width-auto elementor-widget elementor-widget-shortcode\" data-id=\"2b618153\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><span class=\"wtr-time-wrap after-title\">Temps de lecture : <b><span class=\"wtr-time-number\">8<\/span> min<\/b><\/span><\/div>\n\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 class=\"elementor-element elementor-element-459d56ad elementor-widget elementor-widget-text-editor\" data-id=\"459d56ad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Ready to sweat ? <\/b><span style=\"font-weight: 400;\">Alors on commence par les bases. Le gainage, c&rsquo;est l&rsquo;un des exercices les plus efficaces qui existe pour renforcer votre tronc, proteger votre dos et am\u00e9liorer vos performances sportives. Et pourtant, il est souvent mal pratique, sous-dose ou completement oublie dans les routines d&rsquo;entrainement.<\/span><\/p><p><span style=\"font-weight: 400;\">Dans cet article, on vous explique ce qu&rsquo;est vraiment le gainage, pourquoi il est indispensable, quels exercices pratiquer selon votre niveau et comment progresser efficacement. Let&rsquo;s go.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6a76adb4 elementor-toc--content-ellipsis elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"6a76adb4\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"sticky-somm2\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;marker_view&quot;:&quot;bullets&quot;,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__6a76adb4\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-446424e3 elementor-widget elementor-widget-text-editor\" data-id=\"446424e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2><b>Qu&rsquo;est-ce que le gainage ?<\/b><\/h2><h3><b>D\u00e9finition : la stabilisation du centre du corps<\/b><\/h3><p><span style=\"font-weight: 400;\">Le gainage (ou core stability en anglais) d\u00e9signe l&rsquo;ensemble des exercices visant a renforcer les muscles profonds et superficiels du tronc. L&rsquo;objectif : maintenir le corps en position stable, en transmettant les forces de facon optimale entre le haut et le bas du corps.<\/span><\/p><p><b>Contrairement aux abdominaux classiques<\/b><span style=\"font-weight: 400;\">, le gainage ne se fait pas en mouvement. Il repose s\u00fbr une contraction musculaire isom\u00e9trique : vous maintenez une position fixe pendant une duree d\u00e9termin\u00e9e. C&rsquo;est pr\u00e9cisement ce qui le rend si efficace pour les muscles profonds, ceux qu&rsquo;on ne voit pas mais qui soutiennent toute votre architecture corporelle.<\/span><\/p><h3><b>Quels muscles travaille le gainage ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Le gainage sollicite l&rsquo;ensemble de la sangle abdominale et des muscles du dos :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Abdominaux : <\/b><span style=\"font-weight: 400;\">grand droit (les famous \u00ab\u00a0tablettes de chocolat\u00a0\u00bb), transverse (muscle profond stabilisateur), obliques internes et externes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscles lombaires : <\/b><span style=\"font-weight: 400;\">les para-lombaires qui encadrent la colonne vert\u00e9brale<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fessiers : <\/b><span style=\"font-weight: 400;\">indispensables pour maintenir l&rsquo;alignement bassin-hanches<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscles du bassin : <\/b><span style=\"font-weight: 400;\">ils ass\u00fbrent la stabilite pelvienne lors de tous les mouvements<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">En clair : si votre tronc est fort, tout le reste suit. C&rsquo;est la base de toute performance physique durable.<\/span><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-10808 size-large\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1192714086-1024x768.jpg\" alt=\"\u00c0 quoi sert le gainage : gainage planche en duo\" width=\"800\" height=\"600\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1192714086-1024x768.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1192714086-300x225.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1192714086-768x576.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1192714086.jpg 1183w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><h2><b>Les bienfaits du gainage<\/b><\/h2><h3><b>Renforcement du tronc et prevention des bless\u00fbres<\/b><\/h3><p><span style=\"font-weight: 400;\">Un tronc fort protege les disques intervert\u00e9braux, r\u00e9duit les contraintes s\u00fbr la colonne et previent les bless\u00fbres les plus fr\u00e9quentes : hernie discale, lombalgie, sciatique, pubalgie. En pratiquant le gainage r\u00e9gulierement, vous construisez une armure naturelle autour de votre colonne vert\u00e9brale.<\/span><\/p><p><b>C&rsquo;est l&rsquo;investissement prevention le plus rentable qui soit<\/b><span style=\"font-weight: 400;\"> pour un pratiquant sportif. Qu&rsquo;on coure, qu&rsquo;on souleve des charges, qu&rsquo;on fasse du HIIT ou du tennis : un tronc bien gainage encaisse mieux les contraintes et r\u00e9cup\u00e8re plus vite.<\/span><\/p><h3><b>Gainage et dos : l&rsquo;allie anti-douleurs<\/b><\/h3><p><span style=\"font-weight: 400;\">Le mal de dos touche 80% de la population \u00e0 un moment ou un autre. Le gainage est l&rsquo;un des exercices les plus recommand\u00e9s par les kin\u00e9siologues et m\u00e9decins du sport pour y remedier. Il renforce les muscles para-lombaires, am\u00e9lior\u00e9 la posture et r\u00e9duit les courbures exc\u00e8ssives du dos.<\/span><\/p><p><span style=\"font-weight: 400;\">L&rsquo;effet est double : moins de tensions musculaires au quotidien (position assise, port de charges) et une meilleure r\u00e9cup\u00e9ration apr\u00e8s l&rsquo;effort. Nombreux sont les sportifs qui ont vu leurs douleurs chroniques disparaitre en quelques semaines de gainage r\u00e9gulier.<\/span><\/p><h3><b>Gainage abdos : ventre plat et silhouette affinee<\/b><\/h3><p><span style=\"font-weight: 400;\">Le gainage travaille en profondeur le muscle transverse, souvent appele le \u00ab\u00a0corset naturel\u00a0\u00bb du corps. En le renfor\u00e7ant, vous obtenez un ventre plus plat et plus ferme, independamment de la perte de graisse.<\/span><\/p><p><b>Attention : le gainage ne fait pas fondre la graisse abdominale directement<\/b><span style=\"font-weight: 400;\">. Mais il tonifie et resserre les muscles sous-jacents, ce qui am\u00e9lior\u00e9 visuellement la silhouette. Il augmente aussi legerement le m\u00e9tabolisme de base, contribuant \u00e0 terme \u00e0 une d\u00e9pense calorique plus \u00e9lev\u00e9e au repos. Pour maigrir du ventre, il doit etre associe \u00e0 un d\u00e9ficit calorique et a du cardio.<\/span><\/p><h3><b>Performances sportives et proprioception<\/b><\/h3><p><span style=\"font-weight: 400;\">Dans tous les sports, le tronc est la passerelle entre le haut et le bas du corps. Un gainage fort am\u00e9lior\u00e9 la transmission des forces : vous courrez plus vite, vous frappez plus fort, vous sautez plus haut. C&rsquo;est pour cette raison que le gainage est int\u00e8gre dans les programmes d&rsquo;entrainement de pratiquement tous les sports de haut niveau.<\/span><\/p><p><span style=\"font-weight: 400;\">Le gainage am\u00e9lior\u00e9 aussi la proprioception, c&rsquo;est-a-dire la conscience que votre corps a de sa position dans l&rsquo;espace. Cela se traduit par une meilleure coordination, un meilleur \u00e9quilibre et une r\u00e9duction significative du risque de chutes ou de faux mouvements.<\/span><\/p><h2><b>Les exercices de gainage essentiels<\/b><\/h2><h3><b>Le gainage ventral (la planche)<\/b><\/h3><p><span style=\"font-weight: 400;\">C&rsquo;est l&rsquo;exercice roi. En appui s\u00fbr les avant-bras et la pointe des pieds, corps en ligne droite. Epaules au-dessus des coudes, abdos contractes, fessiers serres, regard vers le sol.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Version d\u00e9butant : <\/b><span style=\"font-weight: 400;\">avant-bras au sol, jambes tendues<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Version interm\u00e9diaire : <\/b><span style=\"font-weight: 400;\">bras tendus, mains au sol (position pompes)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Version avancee : <\/b><span style=\"font-weight: 400;\">un bras ou une jambe levee pour cr\u00e9er du d\u00e9s\u00e9quilibre<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Maintenez la position sans laisser les hanches monter ou descendre. La qualite prime s\u00fbr la duree.<\/span><\/p><h3><b>Le gainage lateral<\/b><\/h3><p><span style=\"font-weight: 400;\">En appui s\u00fbr un avant-bras et le c\u00f4t\u00e9 du pied. L&rsquo;avant-bras est perpendiculaire au corps. Hanches soulevees, corps en ligne droite de la t\u00eate aux pieds. Cet exercice cible sp\u00e9cifiquement les obliques et les muscles stabilisateurs lateraux.<\/span><\/p><p><span style=\"font-weight: 400;\">Maintenez de chaque c\u00f4t\u00e9. Pour progresser, soulevez le bras libre vers le plafond ou levez la jambe sup\u00e9rieure.<\/span><\/p><h3><b>Le gainage dorsal<\/b><\/h3><p><span style=\"font-weight: 400;\">Sur le dos, hanches soulevees, appui s\u00fbr le haut du dos et les pieds (position de pont). Epaules, hanches et genoux alignes. Contractez les fessiers et les abdos pour tenir la position.<\/span><\/p><p><span style=\"font-weight: 400;\">Cet exercice travaille principalement les muscles lombaires, les fessiers et les ischio-jambiers. Indispensable pour un gainage \u00e9quilibre et pour soulager le bas du dos.<\/span><\/p><h3><b>Le gainage dynamique<\/b><\/h3><p><span style=\"font-weight: 400;\">Le gainage dynamique combine la position statique avec des mouvements contr\u00f4les pour augmenter l&rsquo;intensite. Exemples :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mountain climbers : <\/b><span style=\"font-weight: 400;\">depuis la planche bras tendus, alternez genoux vers la poitrine en rythme<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Planche avec rotation : <\/b><span style=\"font-weight: 400;\">depuis la planche laterale, ram\u00e8nez le bras sup\u00e9rieur sous le corps et retendez<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lever de jambe : <\/b><span style=\"font-weight: 400;\">en planche ventrale, levez une jambe puis l&rsquo;autre en gardant les hanches stables<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Ces variations augmentent la charge musculaire et la coordination. Elles s&rsquo;int\u00e8grent naturellement dans des circuits HIIT.<\/span><\/p><h2><b>Programme gainage : s&rsquo;organiser par niveau<\/b><\/h2><h3><b>\u00c9valuez votre niveau : le test de la planche<\/b><\/h3><p><span style=\"font-weight: 400;\">Avant de choisir un programme, faites ce test simple : mettez-vous en position de planche s\u00fbr les avant-bras et maintenez le plus longtemps possible en gardant une posture parfaite.<\/span><\/p><table><tbody><tr><td><p><span style=\"font-weight: 400;\">Duree tenue<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Niveau<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Moins de 30 secondes<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Gainage faible : priorit\u00e9 absolue au gainage<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">30 secondes a 1 minute<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Gainage moyen : progression en cours<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">1 a 2 minutes<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Bon gainage : continuer \u00e0 progresser<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Plus de 2 minutes<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Excellent gainage : complexifiez les exercices<\/span><\/p><\/td><\/tr><\/tbody><\/table><h3>\u00a0<\/h3><h3><b>Programmes par niveau<\/b><\/h3><p><b>D\u00e9butant (3 s\u00e9ances\/semaine, 10 min) : <\/b><span style=\"font-weight: 400;\">alternez 30 secondes de gainage et 30 secondes de repos. Travaillez la planche ventrale, laterale et dorsale. Augmentez progressivement la duree de gainage de 5 secondes par semaine.<\/span><\/p><p><b>Interm\u00e9diaire (4 s\u00e9ances\/semaine, 15 min) : <\/b><span style=\"font-weight: 400;\">45 secondes de gainage, 15 secondes de repos. Incluez plusieurs exercices differents dans un circuit. Introduisez des variantes dynamiques une fois par semaine.<\/span><\/p><p><b>Confirme (5 s\u00e9ances\/semaine, 20 min) : <\/b><span style=\"font-weight: 400;\">1 minute de gainage, 15 secondes de repos. Combinez gainage statique et dynamique. Ajoutez de l&rsquo;instabilite (swiss ball, surface in\u00e9gale). Integrez le gainage dans vos circuits HIIT.<\/span><\/p><h2><b>Les erreurs courantes a \u00e9viter<\/b><\/h2><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cambrer le dos : <\/b><span style=\"font-weight: 400;\">la faute la plus fr\u00e9quente. Si vous sentez votre bas du dos travailler exc\u00e8ssivement, raccourcissez la duree et corrigez l&rsquo;alignement<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bloquer sa respiration : <\/b><span style=\"font-weight: 400;\">respirez r\u00e9gulierement pendant l&rsquo;effort. Bloquer sa respiration augmente la pression arterielle sans am\u00e9liorer le gainage<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lever les fesses : <\/b><span style=\"font-weight: 400;\">les hanches doivent rester dans l&rsquo;alignement du corps, ni trop hautes ni trop basses<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Faire du gainage tous les jours \u00e0 l&rsquo;exc\u00e8s : <\/b><span style=\"font-weight: 400;\">les muscles ont besoin de r\u00e9cup\u00e9rer. Des s\u00e9ances trop fr\u00e9quentes et trop longues m\u00e8nenent au s\u00fbrentra\u00eenement<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>N\u00e9gliger la variete : <\/b><span style=\"font-weight: 400;\">toujours faire la m\u00eame planche plafonne les progres. Diversifiez les angles et les types de gainage<\/span><\/li><\/ul><p><img decoding=\"async\" class=\"aligncenter wp-image-10809 size-large\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1319764551-1024x683.jpg\" alt=\"\u00c0 quoi sert le gainage : gainage ventral bras tendus\" width=\"800\" height=\"534\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1319764551-1024x683.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1319764551-300x200.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1319764551-768x512.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-1319764551.jpg 1254w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p><h2><b>FAQ gainage<\/b><\/h2><h3><b>Peut-on faire du gainage tous les jours ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Techniquement oui, mais ce n&rsquo;est pas recommand\u00e9 pour progresser. Les muscles sollicites par le gainage ont besoin de temps pour se r\u00e9parer et se renforcer entre les s\u00e9ances. Faire du gainage tous les jours avec une intensite \u00e9lev\u00e9e peut m\u00e8ner au s\u00fbrentra\u00eenement et augmenter le risque de bless\u00fbres.<\/span><\/p><p><b>La fr\u00e9quence id\u00e9ale : 3 a 5 s\u00e9ances par semaine<\/b><span style=\"font-weight: 400;\">, en respectant au minimum un jour de repos entre les s\u00e9ances intensives. Si vous voulez pratiquer quotidiennement, alternez gainage intense et gainage tr\u00e8s leger (5 minutes de planche douce le matin ne pose pas de probleme).<\/span><\/p><h3><b>Le gainage fait-il perdre du ventre ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Partiellement. Le gainage tonifie et renforce les muscles abdominaux profonds, ce qui am\u00e9lior\u00e9 l&rsquo;aspect visuel du ventre et r\u00e9duit son relachement. Mais il ne brule pas directement la graisse abdominale.<\/span><\/p><p><b>Pour perdre du ventre, il faut combiner : <\/b><span style=\"font-weight: 400;\">du gainage (tonification), du cardio (d\u00e9pense calorique), une alimentation adaptee (d\u00e9ficit calorique). Le gainage seul ne suffit pas, mais il est un element cl\u00e9 de tout programme de recomposition corporelle efficace.<\/span><\/p><h3><b>Quand voit-on les effets du gainage ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Les premiers r\u00e9sultats se font sentir en 3 a 4 semaines : meilleure posture, moins de tensions dans le bas du dos, sensation de ventre plus ferme. Ces effets sont surtout perceptibles de l&rsquo;interieur avant d&rsquo;etre visibles de l&rsquo;exterieur.<\/span><\/p><p><b>Apr\u00e8s 6 a 8 semaines<\/b><span style=\"font-weight: 400;\"> de pratique r\u00e9guliere (3 fois par semaine minimum), les changements deviennent visibles : silhouette plus tonique, performances sportives am\u00e9lior\u00e9es, douleurs dorsales r\u00e9duites. La r\u00e9gularit\u00e9 est la cl\u00e9 : mieux vaut 10 minutes trois fois par semaine qu&rsquo;une heure une fois par mois.<\/span><\/p><h2><b>Boostez votre gainage chez DRIP<\/b><\/h2><p><span style=\"font-weight: 400;\">Le gainage est au coeur de ce qu&rsquo;on fait chez DRIP. Chaque session HIIT int\u00e8gre des exercices de renforcement du tronc penses pour maximiser vos r\u00e9sultats en 45 minutes. Pas de superflu, que de l&rsquo;efficace.<\/span><\/p><p>\u00a0<\/p><p><span style=\"font-weight: 400;\">Alors, \u00e7a vous tente ? Rejoignez-nous pour une exp\u00e9rience in\u00e9dite, que ce soit<\/span><b> dans notre <a href=\"https:\/\/www.drip-hiit.com\/salle-de-sport-paris-8\/\">salle de sport \u00e0 Monceau<\/a> ou dans notre nouvelle <a href=\"https:\/\/www.drip-hiit.com\/salle-de-sport-paris-10\/\">salle de sport aux Grands Boulevards<\/a><\/b><span style=\"font-weight: 400;\">. Vous allez aimer nous d\u00e9tester !<\/span><span style=\"font-weight: 400;\">\u2764\ufe0f\u200d\ud83d\udd25<\/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<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-9fd5a53 elementor-hidden-mobile\" data-id=\"9fd5a53\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a2c09bb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a2c09bb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element 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class=\"elementor-section elementor-top-section elementor-element elementor-element-24e79b86 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"24e79b86\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-625b337e\" data-id=\"625b337e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4705f93d elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"4705f93d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Partager<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18cfeb8a elementor-share-buttons--view-icon elementor-share-buttons--skin-flat elementor-share-buttons--color-custom elementor-widget__width-auto elementor-share-buttons--shape-square elementor-grid-0 elementor-widget elementor-widget-share-buttons\" data-id=\"18cfeb8a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"share-buttons.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-grid\" role=\"list\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_facebook\" role=\"button\" tabindex=\"0\" aria-label=\"Partager sur facebook\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<i class=\"fab fa-facebook\" 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class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-595df5e7 elementor-widget__width-auto elementor-widget elementor-widget-heading\" data-id=\"595df5e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Tagged<\/p>\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1fcdd0bc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1fcdd0bc\" data-element_type=\"section\" data-e-type=\"section\" id=\"related-posts\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2a23cf50\" data-id=\"2a23cf50\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69f78f3b elementor-widget elementor-widget-heading\" data-id=\"69f78f3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">\u00e0 lire aussi<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-34d79636 elementor-section-full_width related-posts elementor-section-height-default elementor-section-height-default\" data-id=\"34d79636\" data-element_type=\"section\" 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\t\t<article id=\"post-18411\" class=\"elementor-post elementor-grid-item ecs-post-loop post-18411 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"286\" class=\"elementor elementor-286 post-18411 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f787e8f elementor-section-height-min-height elementor-section-items-stretch loop-posts elementor-section-boxed elementor-section-height-default\" data-id=\"f787e8f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-24f4e260\" data-id=\"24f4e260\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-536c9132 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"536c9132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/wod-hyrox\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"457\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-1024x585.jpeg\" class=\"attachment-large size-large wp-image-17823\" alt=\"\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-1024x585.jpeg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-300x171.jpeg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-768x439.jpeg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-1536x878.jpeg 1536w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/BANNER-HYROX-HOME-DRIP-2048x1170.jpeg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-53fd1a7a elementor-section-height-min-height elementor-section-content-space-between loop-posts-btm elementor-section-boxed elementor-section-height-default\" data-id=\"53fd1a7a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-5e5b97a3\" data-id=\"5e5b97a3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d57e52 elementor-widget elementor-widget-heading\" data-id=\"d57e52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.drip-hiit.com\/en\/wod-hyrox\/\">WOD HYROX : les s\u00e9ances pour bien pr\u00e9parer votre comp\u00e9tition<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e69b410 elementor-widget elementor-widget-text-editor\" data-id=\"3e69b410\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tVous pr\u00e9parez une course HYROX et voulez ma\u00eetriser le sled pull ? Vous cherchez une m\u00e9thode claire ? Cet&#8230;\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fa18422 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"4fa18422\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.drip-hiit.com\/en\/wod-hyrox\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"6\" height=\"13\" viewBox=\"0 0 6 13\" fill=\"none\"><path d=\"M5.65 6.495L2.79 12.245H0L2.86 6.495L0 0.755005H2.79L5.65 6.495Z\" fill=\"black\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire l'article<\/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\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\t\t<\/article>\n\t\t\t\t<article id=\"post-17993\" class=\"elementor-post elementor-grid-item ecs-post-loop post-17993 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"286\" class=\"elementor elementor-286 post-17993 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f787e8f elementor-section-height-min-height elementor-section-items-stretch loop-posts elementor-section-boxed elementor-section-height-default\" data-id=\"f787e8f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-24f4e260\" data-id=\"24f4e260\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-536c9132 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"536c9132\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.drip-hiit.com\/en\/sled-pull-hyrox\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-1024x683.jpg\" class=\"attachment-large size-large wp-image-17995\" alt=\"sled pull hyrox\" srcset=\"https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-1024x683.jpg 1024w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-300x200.jpg 300w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1-768x512.jpg 768w, https:\/\/www.drip-hiit.com\/wp-content\/uploads\/iStock-638029262-1.jpg 1254w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-53fd1a7a elementor-section-height-min-height elementor-section-content-space-between loop-posts-btm elementor-section-boxed elementor-section-height-default\" data-id=\"53fd1a7a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-5e5b97a3\" data-id=\"5e5b97a3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d57e52 elementor-widget elementor-widget-heading\" data-id=\"d57e52\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/www.drip-hiit.com\/en\/sled-pull-hyrox\/\">Sled Pull HYROX : bien ma\u00eetriser la station pour gagner du temps<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e69b410 elementor-widget elementor-widget-text-editor\" data-id=\"3e69b410\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tVous pr\u00e9parez une course HYROX et voulez ma\u00eetriser le sled pull ? Vous cherchez une m\u00e9thode claire ? Cet&#8230;\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4fa18422 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"4fa18422\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.drip-hiit.com\/en\/sled-pull-hyrox\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"6\" height=\"13\" viewBox=\"0 0 6 13\" fill=\"none\"><path d=\"M5.65 6.495L2.79 12.245H0L2.86 6.495L0 0.755005H2.79L5.65 6.495Z\" fill=\"black\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire l'article<\/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\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\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7e199ac5 elementor-widget elementor-widget-html\" data-id=\"7e199ac5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\r\n  <script type=\"text\/javascript\">\r\n    jQuery(document).on('ready', function() {\r\nif (jQuery(window).width() < 767) { \r\n        jQuery(\".related-posts .ecs-posts\").slick({\r\n        infinite: true,\r\n        prevArrow:'<button type=\"button\" class=\"slick-prev\"><img loading=\"lazy\" decoding=\"async\" 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elementor-inner-section elementor-element elementor-element-2f0f2a34 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2f0f2a34\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-529f231d insta-blog\" data-id=\"529f231d\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-53e807cc elementor-widget elementor-widget-heading\" data-id=\"53e807cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">suivez-nous <br>sur instagram<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6413eff2 elementor-widget elementor-widget-text-editor\" data-id=\"6413eff2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Pour suivre toutes nos actualit\u00e9s,<br \/>profiter de nos tutos et participer<br \/>\u00e0 nos nombreux concours.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1edbabb0 btn-mobile new-btn elementor-align-center elementor-widget elementor-widget-button\" data-id=\"1edbabb0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link 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