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{.elementor-element.elementor-element-7ccf25a2 .jeg-elementor-kit.jkit-social-share .social-share-list > li a { margin-left: auto; margin-right: unset; } }<\/style>\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"2370\" class=\"elementor elementor-2370\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7216feeb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7216feeb\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1a270171\" data-id=\"1a270171\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1124d3cb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1124d3cb\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-1eedaf74\" data-id=\"1eedaf74\" data-element_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-2b3e3b1 elementor-widget__width-auto elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"2b3e3b1\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-calendar-alt\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M148 288h-40c-6.6 0-12-5.4-12-12v-40c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v40c0 6.6-5.4 12-12 12zm108-12v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 96v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm192 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96-260v352c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V112c0-26.5 21.5-48 48-48h48V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h128V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h48c26.5 0 48 21.5 48 48zm-48 346V160H48v298c0 3.3 2.7 6 6 6h340c3.3 0 6-2.7 6-6z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-257fdf7c elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_date\" data-id=\"257fdf7c\" data-element_type=\"widget\" data-widget_type=\"jkit_post_date.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-date jeg_module___6a209618c9d74\" ><p class=\"post-date \">7 octobre 2025<\/p><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-25d497e9 elementor-widget__width-auto elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"25d497e9\" data-element_type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<div class=\"elementor-icon\">\n\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-folder-open\" viewBox=\"0 0 576 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M527.9 224H480v-48c0-26.5-21.5-48-48-48H272l-64-64H48C21.5 64 0 85.5 0 112v288c0 26.5 21.5 48 48 48h400c16.5 0 31.9-8.5 40.7-22.6l79.9-128c20-31.9-3-73.4-40.7-73.4zM48 118c0-3.3 2.7-6 6-6h134.1l64 64H426c3.3 0 6 2.7 6 6v42H152c-16.8 0-32.4 8.8-41.1 23.2L48 351.4zm400 282H72l77.2-128H528z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5d503c44 elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_terms\" data-id=\"5d503c44\" data-element_type=\"widget\" data-widget_type=\"jkit_post_terms.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-terms jeg_module__1_6a209618ca280\" ><span class=\"post-terms\"><span class=\"term-list \">Renforcement musculaire<\/span><\/span><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42449181 elementor-widget elementor-widget-jkit_post_title\" data-id=\"42449181\" data-element_type=\"widget\" data-widget_type=\"jkit_post_title.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-title jeg_module__2_6a209618ca9fe\" ><h2 class=\"post-title style-color \">Renfo coureur : s&rsquo;il n&rsquo;y avait qu&rsquo;un seul exercice \u00e0 choisir&#8230;<\/h2><\/div>\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<section class=\"elementor-section elementor-top-section elementor-element elementor-element-682a1c87 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"682a1c87\" data-element_type=\"section\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-58cd658b\" data-id=\"58cd658b\" data-element_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-1ceae674 elementor-widget elementor-widget-heading\" data-id=\"1ceae674\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Si un coureur \u00e0 pied ne devait faire qu'un seul exercice de renforcement musculaire, ce serait lequel ?<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-17db3da6 elementor-widget elementor-widget-text-editor\" data-id=\"17db3da6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h3 data-start=\"63\" data-end=\"230\">Ce serait le <strong data-start=\"172\" data-end=\"191\">gainage planche<\/strong> (aussi appel\u00e9 <strong data-start=\"206\" data-end=\"228\">planche abdominale<\/strong>).<\/h3><hr data-start=\"232\" data-end=\"235\" \/><h3 data-start=\"237\" data-end=\"262\">Pourquoi la planche ?<\/h3><p data-start=\"264\" data-end=\"279\">Parce qu\u2019elle :<\/p><ul data-start=\"280\" data-end=\"776\"><li data-start=\"280\" data-end=\"429\"><p data-start=\"282\" data-end=\"429\"><strong data-start=\"282\" data-end=\"339\">Renforce la sangle abdominale et les muscles profonds<\/strong> (transverse, obliques, lombaires), essentiels pour maintenir une bonne posture en course.<\/p><\/li><li data-start=\"430\" data-end=\"526\"><p data-start=\"432\" data-end=\"526\"><strong data-start=\"432\" data-end=\"480\">Stabilise le bassin et la colonne vert\u00e9brale<\/strong>, limitant les douleurs (notamment lombaires).<\/p><\/li><li data-start=\"527\" data-end=\"626\"><p data-start=\"529\" data-end=\"626\"><strong data-start=\"529\" data-end=\"562\">Am\u00e9liore l\u2019\u00e9conomie de course<\/strong>, en r\u00e9duisant les mouvements parasites (balancements du tronc).<\/p><\/li><li data-start=\"627\" data-end=\"776\"><p data-start=\"629\" data-end=\"776\"><strong data-start=\"629\" data-end=\"665\">Pr\u00e9pare \u00e0 l\u2019endurance musculaire<\/strong>, car c\u2019est un exercice isom\u00e9trique qui apprend aux muscles \u00e0 rester engag\u00e9s longtemps, comme en course \u00e0 pied.<\/p><\/li><\/ul><div>Quand on court avec un corps gain\u00e9, le travail des bras prend tout son sens car il y a une meilleure transmission des forces du haut du corps vers les jambes.<br \/><br \/><\/div><hr data-start=\"778\" data-end=\"781\" \/><h3 data-start=\"783\" data-end=\"820\">Comment la faire correctement :<\/h3><ol data-start=\"821\" data-end=\"1125\"><li data-start=\"821\" data-end=\"864\"><p data-start=\"824\" data-end=\"864\">Coudes au sol, align\u00e9s sous les \u00e9paules.<\/p><\/li><li data-start=\"865\" data-end=\"906\"><p data-start=\"868\" data-end=\"906\">Jambes tendues, appui sur les orteils.<\/p><\/li><li data-start=\"907\" data-end=\"966\"><p data-start=\"910\" data-end=\"966\">Corps align\u00e9 : pas de fesses trop hautes ou qui tombent.<\/p><\/li><li data-start=\"967\" data-end=\"1020\"><p data-start=\"970\" data-end=\"1020\">Regardez le sol, nuque dans le prolongement du dos.<\/p><\/li><li data-start=\"1021\" data-end=\"1125\"><p data-start=\"1024\" data-end=\"1125\">Rentrez le ventre, contractez les fessiers et garde la position <strong data-start=\"1086\" data-end=\"1112\">30 secondes \u00e0 1 minute<\/strong>, 2 \u00e0 3 fois.<\/p><\/li><\/ol><hr data-start=\"1127\" data-end=\"1130\" \/><h3 data-start=\"1132\" data-end=\"1166\">Variante + : Planche dynamique<\/h3><p data-start=\"1167\" data-end=\"1225\">Pour encore plus de transfert \u00e0 la course, tu peux faire :<\/p><ul data-start=\"1226\" data-end=\"1337\"><li data-start=\"1226\" data-end=\"1264\"><p data-start=\"1228\" data-end=\"1264\">planche avec lev\u00e9 de jambe altern\u00e9e<\/p><\/li><li data-start=\"1265\" data-end=\"1297\"><p data-start=\"1267\" data-end=\"1297\">planche avec mouvement de bras<\/p><\/li><li data-start=\"1298\" data-end=\"1337\"><p data-start=\"1300\" data-end=\"1337\">ou planche lat\u00e9rale (gainage oblique)<br \/><br \/><\/p><\/li><\/ul><hr data-start=\"1127\" data-end=\"1130\" \/><h3 data-start=\"1132\" data-end=\"1166\">Variante &#8211; : Planche plus facile<\/h3><p data-start=\"1167\" data-end=\"1225\">Si la planche sur les coudes est trop difficile dans un premier temps, vous pouvez faire la planche bras tendus. Quand vous ma\u00eetrisez bien cet exercice, vous pouvez passer \u00e0 la planche sur les coudes.<\/p><p data-start=\"1300\" data-end=\"1337\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-2394\" src=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/photofff.png\" alt=\"\" width=\"1224\" height=\"922\" srcset=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/photofff.png 1224w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/photofff-300x226.png 300w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/photofff-1024x771.png 1024w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/photofff-768x579.png 768w\" sizes=\"(max-width: 1224px) 100vw, 1224px\" \/><\/p><section><\/section>\t\t\t\t\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-50 elementor-top-column elementor-element elementor-element-6f94a559\" data-id=\"6f94a559\" data-element_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-92af258 elementor-widget elementor-widget-jkit_post_featured_image\" data-id=\"92af258\" data-element_type=\"widget\" data-widget_type=\"jkit_post_featured_image.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-featured-image jeg_module__3_6a209618cb047\" ><div class=\"post-featured-image \"><a href=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/PXL_20250929_121049693-scaled.jpg\"><img decoding=\"async\" width=\"800\" height=\"602\" src=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/PXL_20250929_121049693-1024x771.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"\" srcset=\"https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/PXL_20250929_121049693-1024x771.jpg 1024w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/PXL_20250929_121049693-300x226.jpg 300w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/PXL_20250929_121049693-768x578.jpg 768w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/PXL_20250929_121049693-1536x1157.jpg 1536w, https:\/\/feuille-de-route.com\/wp-content\/uploads\/2025\/10\/PXL_20250929_121049693-2048x1542.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-462ce23f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"462ce23f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-39b27e47\" data-id=\"39b27e47\" data-element_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-33d7b993 elementor-widget elementor-widget-heading\" data-id=\"33d7b993\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Derniers articles<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32c27f3a elementor-widget elementor-widget-jkit_post_list\" data-id=\"32c27f3a\" data-element_type=\"widget\" data-widget_type=\"jkit_post_list.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-postlist layout-horizontal post-element jkit-pagination-disable jeg_module__4_6a209618cb812\"  data-id=\"jeg_module__4_6a209618cb812\" data-settings=\"{&quot;post_type&quot;:&quot;post&quot;,&quot;number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:2,&quot;sizes&quot;:[]},&quot;post_offset&quot;:0,&quot;unique_content&quot;:&quot;disable&quot;,&quot;include_post&quot;:&quot;&quot;,&quot;exclude_post&quot;:&quot;&quot;,&quot;include_category&quot;:&quot;&quot;,&quot;exclude_category&quot;:&quot;&quot;,&quot;include_author&quot;:&quot;&quot;,&quot;include_tag&quot;:&quot;&quot;,&quot;exclude_tag&quot;:&quot;&quot;,&quot;post_tag&quot;:&quot;&quot;,&quot;tribe_events_cat&quot;:&quot;&quot;,&quot;sort_by&quot;:&quot;latest&quot;,&quot;pagination_mode&quot;:&quot;disable&quot;,&quot;pagination_loadmore_text&quot;:&quot;Load More&quot;,&quot;pagination_loading_text&quot;:&quot;Loading...&quot;,&quot;pagination_number_post&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:3,&quot;sizes&quot;:[]},&quot;pagination_scroll_limit&quot;:0,&quot;pagination_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;pagination_icon_position&quot;:&quot;before&quot;,&quot;sg_content_layout&quot;:&quot;horizontal&quot;,&quot;sg_content_image_enable&quot;:&quot;&quot;,&quot;sg_content_background_image_enable&quot;:&quot;&quot;,&quot;sg_content_icon_enable&quot;:&quot;&quot;,&quot;sg_content_icon&quot;:{&quot;value&quot;:&quot;fas fa-circle&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_enable&quot;:&quot;yes&quot;,&quot;sg_content_meta_date_type&quot;:&quot;published&quot;,&quot;sg_content_meta_date_format&quot;:&quot;custom&quot;,&quot;sg_content_meta_date_format_custom&quot;:&quot;j F Y&quot;,&quot;sg_content_meta_date_icon&quot;:{&quot;value&quot;:&quot;fas fa-clock&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_category_enable&quot;:&quot;&quot;,&quot;sg_content_meta_category_icon&quot;:{&quot;value&quot;:&quot;fas fa-tag&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;sg_content_meta_position&quot;:&quot;bottom&quot;,&quot;sg_content_image_size_imagesize_size&quot;:&quot;medium&quot;,&quot;paged&quot;:1,&quot;class&quot;:&quot;jkit_post_list&quot;}\"><div class=\"jkit-block-container\"><div class=\"jkit-posts jkit-ajax-flag\">\n            <article class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/2025\/10\/23\/la-notion-de-denivele-en-trail\/\" >\n                    \n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">La notion de d\u00e9nivel\u00e9 en trail<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256,8C119,8,8,119,8,256S119,504,256,504,504,393,504,256,393,8,256,8Zm92.49,313h0l-20,25a16,16,0,0,1-22.49,2.5h0l-67-49.72a40,40,0,0,1-15-31.23V112a16,16,0,0,1,16-16h32a16,16,0,0,1,16,16V256l58,42.5A16,16,0,0,1,348.49,321Z\"><\/path><\/svg>23 octobre 2025<\/span> <\/div><\/div>\n                <\/a>\n            <\/article><article class=\"jkit-post post-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/2025\/10\/23\/la-franco-suisse-105-km-utmj\/\" >\n                    \n                    <div class=\"jkit-postlist-content\"><span class=\"jkit-postlist-title\">La Franco-Suisse (105 km, UTMJ)<\/span><div class=\"meta-lists\"><span class=\"meta-date\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-clock\" viewBox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M256,8C119,8,8,119,8,256S119,504,256,504,504,393,504,256,393,8,256,8Zm92.49,313h0l-20,25a16,16,0,0,1-22.49,2.5h0l-67-49.72a40,40,0,0,1-15-31.23V112a16,16,0,0,1,16-16h32a16,16,0,0,1,16,16V256l58,42.5A16,16,0,0,1,348.49,321Z\"><\/path><\/svg>23 octobre 2025<\/span> <\/div><\/div>\n                <\/a>\n            <\/article>\n        <\/div><\/div><\/div>\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-inner-section elementor-element elementor-element-3c9ac00a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3c9ac00a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-4bdeaac4\" data-id=\"4bdeaac4\" data-element_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-7bac9ad8 elementor-widget elementor-widget-heading\" data-id=\"7bac9ad8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Cat\u00e9gorie<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b7206aa elementor-widget elementor-widget-jkit_category_list\" data-id=\"1b7206aa\" data-element_type=\"widget\" data-widget_type=\"jkit_category_list.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-categorylist layout-vertical jeg_module__5_6a209618cdd87\" ><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/trail\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Trail<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/techniques\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Techniques de course<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/renforcement-musculaire\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Renforcement musculaire<\/div>\n                <\/a>\n            <\/div><div class=\"jkit-category category-list-item\">\n                <a href=\"https:\/\/feuille-de-route.com\/index.php\/category\/etirements\/\">\n                    <span class=\"icon-list\"><i aria-hidden=\"true\" class=\"jki jki-dot-circle-solid\"><\/i><\/span>\n                    <div class=\"jkit-categorylist-content\">Etirements<\/div>\n                <\/a>\n            <\/div><\/div>\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-inner-section elementor-element elementor-element-48bbec48 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"48bbec48\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-4d3c5201\" data-id=\"4d3c5201\" data-element_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-59c2086f elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"59c2086f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Tags :<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-850a27d elementor-widget__width-auto elementor-widget elementor-widget-jkit_post_terms\" data-id=\"850a27d\" data-element_type=\"widget\" data-widget_type=\"jkit_post_terms.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-terms jeg_module__6_6a209618ce5a8\" ><span class=\"post-terms\"><span class=\"term-list \">Renforcement musculaire<\/span><\/span><\/div>\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-50 elementor-inner-column elementor-element elementor-element-699f000d\" data-id=\"699f000d\" data-element_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-367740f5 elementor-widget__width-auto elementor-widget elementor-widget-text-editor\" data-id=\"367740f5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Partagez :<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ccf25a2 jkit-social-shape shape-rounded elementor-widget__width-auto elementor-widget elementor-widget-jkit_social_share\" data-id=\"7ccf25a2\" data-element_type=\"widget\" data-widget_type=\"jkit_social_share.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-social-share jeg_module__7_6a209618cec81\" ><ul class=\"social-share-list\"><li class=\"elementor-repeater-item-0bd3f9c\" data-social=\"facebook\">\n\t\t\t\t<a href=\"#\" class=\"facebook social-icon\" aria-label=\"social-share\"><i aria-hidden=\"true\" class=\"jki jki-facebook-light\"><\/i><\/a>\n\t\t\t<\/li><li class=\"elementor-repeater-item-b753d57\" data-social=\"twitter\">\n\t\t\t\t<a href=\"#\" class=\"twitter social-icon\" aria-label=\"social-share\"><svg viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M459.37 151.716c.325 4.548.325 9.097.325 13.645 0 138.72-105.583 298.558-298.558 298.558-59.452 0-114.68-17.219-161.137-47.106 8.447.974 16.568 1.299 25.34 1.299 49.055 0 94.213-16.568 130.274-44.832-46.132-.975-84.792-31.188-98.112-72.772 6.498.974 12.995 1.624 19.818 1.624 9.421 0 18.843-1.3 27.614-3.573-48.081-9.747-84.143-51.98-84.143-102.985v-1.299c13.969 7.797 30.214 12.67 47.431 13.319-28.264-18.843-46.781-51.005-46.781-87.391 0-19.492 5.197-37.36 14.294-52.954 51.655 63.675 129.3 105.258 216.365 109.807-1.624-7.797-2.599-15.918-2.599-24.04 0-57.828 46.782-104.934 104.934-104.934 30.213 0 57.502 12.67 76.67 33.137 23.715-4.548 46.456-13.32 66.599-25.34-7.798 24.366-24.366 44.833-46.132 57.827 21.117-2.273 41.584-8.122 60.426-16.243-14.292 20.791-32.161 39.308-52.628 54.253z\"><\/path><\/svg><\/a>\n\t\t\t<\/li><li class=\"elementor-repeater-item-e5d540b\" data-social=\"instapaper\">\n\t\t\t\t<a href=\"#\" class=\"instapaper social-icon\" aria-label=\"social-share\"><i aria-hidden=\"true\" class=\"jki jki-instagram-1-light\"><\/i><\/a>\n\t\t\t<\/li><\/ul><\/div>\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-7e745b98 elementor-widget elementor-widget-spacer\" data-id=\"7e745b98\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t\t<div 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 class=\"elementor-element elementor-element-7ceca1e6 elementor-widget elementor-widget-jkit_post_comment\" data-id=\"7ceca1e6\" data-element_type=\"widget\" data-widget_type=\"jkit_post_comment.default\">\n\t\t\t\t\t<div  class=\"jeg-elementor-kit jkit-post-comment jeg_module__8_6a209618cf48b\" ><\/div>\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":"<p>Si un coureur \u00e0 pied ne devait faire qu\u2019un seul exercice de renforcement musculaire, ce serait le gainage planche (aussi appel\u00e9 planche abdominale).<br \/>\nPourquoi la planche ?<\/p>\n<p>Parce qu\u2019elle :<\/p>\n<p>Renforce la sangle abdominale et les muscles profonds (transverse, obliques, lombaires), essentiels pour maintenir une bonne posture en course.<\/p>\n","protected":false},"author":1,"featured_media":2383,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"_price":"","_stock":"","_tribe_ticket_header":"","_tribe_default_ticket_provider":"","_ticket_start_date":"","_ticket_end_date":"","_tribe_ticket_show_description":"","_tribe_ticket_show_not_going":false,"_tribe_ticket_use_global_stock":"","_tribe_ticket_global_stock_level":"","_global_stock_mode":"","_global_stock_cap":"","_tribe_rsvp_for_event":"","_tribe_ticket_going_count":"","_tribe_ticket_not_going_count":"","_tribe_tickets_list":"[]","_tribe_ticket_has_attendee_info_fields":false,"footnotes":""},"categories":[20],"tags":[],"class_list":["post-2370","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-renforcement-musculaire"],"_links":{"self":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/2370","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/comments?post=2370"}],"version-history":[{"count":21,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/2370\/revisions"}],"predecessor-version":[{"id":2398,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/posts\/2370\/revisions\/2398"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/media\/2383"}],"wp:attachment":[{"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/media?parent=2370"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/categories?post=2370"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/feuille-de-route.com\/index.php\/wp-json\/wp\/v2\/tags?post=2370"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}