{"id":6571,"date":"2024-09-12T00:00:42","date_gmt":"2024-09-12T00:00:42","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6571"},"modified":"2024-09-12T15:57:18","modified_gmt":"2024-09-12T15:57:18","slug":"15-best-exercises-to-burn-belly-fat-in-2020-according-to-personal-trainers","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/fr\/15-best-exercises-to-burn-belly-fat-in-2020-according-to-personal-trainers\/","title":{"rendered":"15 MEILLEURS EXERCICES POUR BR\u00dbLER LA GRAISSE DU VENTRE, SELON LES ENTRA\u00ceNEURS PERSONNELS"},"content":{"rendered":"\n

Ces mouvements enflammeront chaque centim\u00e8tre de votre noyau, puis certains.<\/p>\n\n\n\n

Lorsque beaucoup de gens pensent \u00e0 perdre du poids, l\u2019une des premi\u00e8res choses qui leur vient \u00e0 l\u2019esprit est d\u2019obtenir un ventre totalement tonique et tendu. Apr\u00e8s tout, qui ne veut pas <\/em>pouvoir se glisser dans un jean sans avoir \u00e0 faire face \u00e0 un haut \u00e0 muffins? De plus, perdre de la graisse abdominale est un moyen infaillible d\u2019am\u00e9liorer votre sant\u00e9: la recherche<\/a> lie un tour de taille plus grand aux maladies cardiaques, au diab\u00e8te et m\u00eame \u00e0 certains cancers. Cela dit, nous d\u00e9testons vous le casser, mais faire des centaines de craquements chaque jour n\u2019est pas le meilleur moyen de perdre de la graisse du ventre. En fait, les exercices qui favorisent la r\u00e9duction ponctuelle n\u2019existent tout simplement pas.<\/p>\n\n\n\n

\u00ab La r\u00e9duction ponctuelle n\u2019est pas une approche viable pour perdre de la graisse abdominale \u00bb, explique Corey Phelps, entra\u00eeneur de fitness et expert en nutrition, cr\u00e9ateur du programme cultivate by Corey Fitness. \u00ab Mais il existe d\u2019excellents exercices ax\u00e9s sur le tronc qui br\u00fbleront la graisse sur tout le corps, ce qui donnera un noyau fort et plus cisel\u00e9. \u00bb<\/p>\n\n\n\n

Jillian Michaels,<\/a> entra\u00eeneur de c\u00e9l\u00e9brit\u00e9s et experte en nutrition, affirme \u00e9galement que faire une vari\u00e9t\u00e9 d\u2019exercices qui combinent le cardio, la force et le travail de base vous aidera finalement \u00e0 r\u00e9duire la graisse corporelle. \u00ab Je suis une grande fan des exercices qui sont ax\u00e9s sur le tronc, mais qui travaillent plusieurs groupes musculaires simultan\u00e9ment avec un composant HIIT pour une combustion accrue des calories \u00bb, dit-elle.

Voici les meilleurs exercices et s\u00e9ances d\u2019entra\u00eenement pour perdre la graisse du ventre, selon les entra\u00eeneurs personnels.

Besoin de plus d\u2019inspiration pour l\u2019entra\u00eenement? Procurez-vous le DVD d\u2019entra\u00eenement Tone Up in 15, <\/em>qui est rempli d\u2019entra\u00eenements corporels de 15 minutes que vous pouvez faire \u00e0 la maison.1Burpees<\/p>\n\n\n\n

\"Athl\u00e8te<\/figure>\n\n\n\n

Cet exercice fait travailler votre tronc, ainsi que votre poitrine, vos \u00e9paules, vos lats, vos triceps et vos quads, explique Michaels. \u00c9tant donn\u00e9 que les burpees impliquent des mouvements pliom\u00e9triques explosifs, ils feront \u00e9galement battre votre c\u0153ur.<\/p>\n\n\n\n

Comment faire des burpees:<\/strong> Tenez-vous debout avec vos pieds \u00e9cart\u00e9s des \u00e9paules et renvoyez vos hanches en bas de votre corps vers le sol dans un squat bas. Ensuite, placez vos mains juste \u00e0 l\u2019ext\u00e9rieur de vos pieds et sautez vos pieds en arri\u00e8re, permettant \u00e0 votre poitrine de toucher le sol. Poussez vos mains contre le sol pour soulever votre corps dans une planche, puis sautez vos pieds juste \u00e0 l\u2019ext\u00e9rieur de vos mains. Avec votre poids dans vos talons, sautez explosivement dans les airs avec vos bras au-dessus de votre t\u00eate.2Montain Climbers<\/p>\n\n\n\n

\"Athl\u00e8te<\/figure>\n\n\n\n

Comme les burpees, Michaels est un fan de cet exercice de planches mobiles parce qu\u2019il travaille votre tronc, en plus d\u2019une foule d\u2019autres muscles du corps.<\/p>\n\n\n\n

Comment faire des alpinistes:<\/strong> Mettent-vous en position haute avec vos poignets directement sous vos \u00e9paules. Gardez votre tronc serr\u00e9, en attirant votre nombril vers votre colonne vert\u00e9brale. Conduisez votre genou droit vers votre poitrine, puis ramenez-le en planche. Ensuite, conduisez votre genou gauche vers votre poitrine et ramenez-le. Continuez \u00e0 alterner les c\u00f4t\u00e9s.3Turkish Get-Up<\/p>\n\n\n\n

\"Se<\/figure>\n\n\n\n

Le Turkish-getup est un exercice du corps total vieux de 200 ans qui implique l\u2019utilisation d\u2019une kettlebell, et c\u2019est un favori de l\u2019entra\u00eeneur de c\u00e9l\u00e9brit\u00e9s Ramona Braganza. Bien que ce soit l\u00e9g\u00e8rement compliqu\u00e9, elle dit que le mouvement de conditionnement de tout le corps est s\u00e9rieusement efficace pour dynamiter la graisse du ventre.<\/p>\n\n\n\n

Comment faire une get-up turque:<\/strong> Tenant une kettlebell par la poign\u00e9e avec les deux mains, allongez-vous sur le c\u00f4t\u00e9 en position f\u0153tale. Roulez sur le dos et appuyez sur la kettlebell vers le plafond avec les deux mains jusqu\u2019\u00e0 ce que le poids soit stable d\u2019un c\u00f4t\u00e9 charg\u00e9. Rel\u00e2chez votre bras libre et votre jambe libre \u00e0 un angle de 45 degr\u00e9s avec votre paume tourn\u00e9e vers le bas. Faites glisser le talon du c\u00f4t\u00e9 charg\u00e9 plus pr\u00e8s de vos fesses pour saisir fermement le sol.<\/p>\n\n\n\n

En poussant \u00e0 travers le pied sur le sol, frappez la kettlebell avec le bras charg\u00e9 et roulez sur votre avant-bras libre. Ne haussez pas les \u00e9paules vers votre oreille avec le c\u00f4t\u00e9 de soutien. Assurez-vous de garder votre poitrine grande ouverte. Redressez le coude sur le sol et soulevez-vous en position assise. Tissez votre jambe avant jusqu\u2019\u00e0 l\u2019arri\u00e8re. Pour prot\u00e9ger vos genoux, votre tibia sur la jambe arri\u00e8re doit \u00eatre perpendiculaire \u00e0 votre tibia sur la jambe avant.<\/p>\n\n\n\n

Alignez parfaitement vos bras : poignet sur coude, \u00e9paule sur coude sur poignet. Soulevez votre torse pour que le haut de votre corps soit dress\u00e9. Pivotez votre genou arri\u00e8re de sorte que votre tibia arri\u00e8re soit parall\u00e8le \u00e0 votre tibia avant. Saisissez le sol avec vos orteils arri\u00e8re, puis respirez profond\u00e9ment et levez-vous.4M\u00e9decine Ball Burpees<\/p>\n\n\n\n

\"Concentr\u00e9<\/figure>\n\n\n\n

Phelps sugg\u00e8re d\u2019ajouter un ballon de m\u00e9decine \u00e0 votre burpee pour augmenter l\u2019intensit\u00e9 de l\u2019exercice et stimuler votre m\u00e9tabolisme, tout en construisant un ensemble \u00e9l\u00e9gant d\u2019abdominaux de six paquets.<\/p>\n\n\n\n

Comment faire des boules de m\u00e9decine burpees:<\/strong> Debout avec les pieds \u00e9cart\u00e9s des \u00e9paules, tenez un ballon de m\u00e9decine avec les deux mains. \u00c9tendez la balle au-dessus de votre t\u00eate, puis frappez la balle sur le sol aussi fort que possible, en vous fixant et en asseyant vos fesses en arri\u00e8re pendant que vous claquez. Pendant que vous vous penchez, pliez les genoux. Placez vos mains sur le sol \u00e0 l\u2019ext\u00e9rieur de vos pieds et sautez \u00e0 nouveau dans une position de planche haute. Gardez votre corps en ligne droite. Ensuite, sautez vos pieds en arri\u00e8re vers l\u2019ext\u00e9rieur de vos mains afin de vous accroupir. Ramassez la balle et appuyez dessus, en \u00e9tendant votre corps et en vous tenant debout.5Sprawls<\/p>\n\n\n\n

\"Une<\/figure>\n\n\n\n

The sprawl is basically a burpee on steroids\u2014a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs. \u201cIt takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move,\u201d explains Braganza.<\/p>\n\n\n\n

How to do a sprawl: <\/strong>Standing with your feet shoulder-distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That\u2019s one rep. \u201cIf you want to burn even more calories, add a jump between each sprawl,\u201d Braganza adds.6Side-to-Side Medicine Ball Slams<\/p>\n\n\n\n

\"Confident<\/figure>\n\n\n\n

\u201cMedicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group,\u201d explains Chris DiVecchio, trainer and founder of Premier Body & Mind<\/a>. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. \u201cBut as time goes on and fatigue sets in, nearly every other muscle in the body, in one way or another, may become involved as a secondary mover which makes this a total gut blaster,\u201d he adds. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work.<\/p>\n\n\n\n

How to do lateral medicine ball slams: <\/strong>Stand with your feet about shoulder-width apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe. Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Alternate sides. Make sure you tighten your core as you bring the ball overhead and to the side.7Overhead Medicine Ball Slams<\/p>\n\n\n\n

\"Young<\/figure>\n\n\n\n

Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead. To get the most out of this exercise, be sure to use a heavy weighted ball.<\/p>\n\n\n\n

How to do overhead medicine ball slams: <\/strong>Standing tall with your feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. Extend your arms toward the ground as you slam and don\u2019t be afraid to bend your knees as you hinge over. Squat to pick the ball up and then stand back up.8Russian Twists<\/p>\n\n\n\n

\"Determined<\/figure>\n\n\n\n

The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.<\/p>\n\n\n\n

How to do Russian twists: <\/strong>Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms.9BOSU Ball Planks<\/p>\n\n\n\n

\"Fit<\/figure>\n\n\n\n

You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it\u2019s still important to work those abs even as you\u2019re trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness<\/a>. His favorite move to do that? Holding plank on a BOSU ball.<\/p>\n\n\n\n

It\u2019s more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance, says Sanford. \u201cWhen your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated,\u201d he says. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.<\/p>\n\n\n\n

How to do BOSU ball planks: <\/strong>Flip a BOSU ball on its rubber side and hold onto the edges of the flat surface with both hands, about shoulder-distance apart. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.10Running On an Incline<\/p>\n\n\n\n

\"Low<\/figure>\n\n\n\n

Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says Jill Penfold<\/a>, a Los Angeles-based personal trainer. Whether you\u2019re outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10 minutes, suggests Penfold. \u201cYour heart rate should elevate pretty quickly as you pick up your pace,\u201d she says.<\/p>\n\n\n\n

Try this treadmill workout: <\/strong>Walk or jog on an incline for five to 10 minutes. Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. \u201cThis doesn\u2019t have to be an all-out sprint,\u201d says Penfold, but you should be working hard enough that you can\u2019t carry a conversation. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes.11Rowing Machine<\/p>\n\n\n\n

\"Woman<\/figure>\n\n\n\n

Just because you may not have access to open water, it doesn\u2019t mean you can\u2019t weave this fat-blasting cardio workout into your gym routine. Not only does using a rowing machine get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back, says Penfold.<\/p>\n\n\n\n

Try this 4-minute rowing circuit:<\/strong> Begin with 20 seconds of rowing followed by 10 seconds of rest. Look at how many meters you traveled in that time. (Don\u2019t get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. When you\u2019re finished with this four-minute circuit, row a fast 500 meters and note how long it takes you. \u201cThat\u2019s the number you\u2019ll want to match or beat during your next rowing session,\u201d says Penfold.12HIIT<\/p>\n\n\n\n

\"Woman<\/figure>\n\n\n\n

While the old thinking was that steady-state cardio sessions were best for burning fat, we now know that short and intense bursts of fast-paced cardio is much more effective. Hope Pedraza, an ACSM personal trainer and the creator of inBalance<\/a>, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work different muscle groups.<\/p>\n\n\n\n

Try this HIIT workout:<\/strong> After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, or single-arm rows. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your favorite exercises\u2014just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others.13Strength Training<\/p>\n\n\n\n

\"Fitness<\/figure>\n\n\n\n

If you\u2019ve been lifting moderately heavy weights but are still looking to drop belly fat, it\u2019s time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul<\/a>, CSCS, a certified strength and conditioning specialist and the head trainer at Exercise.com. \u201cLifting heavy is where you see more an afterburn effect. Your body continues to burn calories even after you leave the gym,\u201d Spraul says. Just be sure that your technique doesn\u2019t suffer as you increase your weight, which can lead to injury. If you\u2019re new to strength training, this 15-minute total-body workout is a great place to start.14Walking<\/p>\n\n\n\n

\"Two<\/figure>\n\n\n\n

Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat, says Sahmura Gonzalez<\/a>, a personal trainer based in New York City.<\/p>\n\n\n\n

\u201cIt seems so simple, but 45 to 60 minutes of brisk walking every day can do wonders for your metabolism,\u201d says Gonzalez. \u201cPlus, it ensures that you don\u2019t over-train, which can lead to an over-production of cortisol\u2014a stress hormone that\u2019s been shown to contribute to belly fat.\u201d<\/p>\n\n\n\n

If your walking workout helps you unwind after a stressful day or work through emotions that might otherwise stress you out, there\u2019s a chance it\u2019ll help you lower cortisol levels, which in turn can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop pounds\u2014including the belly fat that\u2019s hiding your abdominal muscles. \u201cOne hour of rapid walking a day can lead to one pound of fat loss a week,\u201d says Gonzalez.15Yoga<\/p>\n\n\n\n

\"Cours<\/figure>\n\n\n\n

Obtenir votre Om ne br\u00fblera pas autant de calories qu\u2019une course vallonn\u00e9e ou soulever des poids, mais cela peut aider \u00e0 d\u00e9velopper vos muscles et \u00e0 am\u00e9liorer votre endurance, qui sont tous cruciaux pour stimuler votre m\u00e9tabolisme. Certaines des poses de yoga les plus caloriques comprennent la planche, la chaise, le Chaturanga et la roue.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ces mouvements enflammeront chaque centim\u00e8tre de votre noyau, puis certains. Lorsque beaucoup de gens pensent \u00e0 perdre du poids, l\u2019une 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