{"id":6335,"date":"2026-10-17T14:07:23","date_gmt":"2026-10-17T12:07:23","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6335"},"modified":"2026-10-17T21:42:47","modified_gmt":"2026-10-17T19:42:47","slug":"crunchs","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/crunchs\/","title":{"rendered":"Crunchs"},"content":{"rendered":"<p>Les crunchs sont un exercice classique de musculation, souvent confondu avec les <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6603\">sit-ups<\/a>, alors qu\u2019il s\u2019agit de deux mouvements diff\u00e9rents. On les appelle \u00e9galement enroulements du buste.<\/p>\n<p>Cet exercice convient aussi bien aux d\u00e9butants qu\u2019aux pratiquants avanc\u00e9s et peut \u00eatre effectu\u00e9 presque partout. Pour prot\u00e9ger le bas de ton dos et ton coccyx, utilise une surface souple, comme un tapis de sol ou m\u00eame une moquette si tu n\u2019as pas de tapis. Si tu pr\u00e9f\u00e8res ne pas t\u2019allonger au sol, tu peux aussi effectuer des crunchs <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6288\">\u00e0 la machine<\/a> ou <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6340\">\u00e0 la poulie<\/a>.<\/p>\n<p>Les crunchs font travailler l\u2019ensemble du grand droit de l\u2019abdomen, mais ciblent davantage sa partie sup\u00e9rieure. Ils sont donc particuli\u00e8rement efficaces pour le haut des abdominaux.<\/p>\n<p>Tu peux ajouter des <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&amp;p=6643\">crunchs invers\u00e9s<\/a> afin de cibler davantage le bas de l\u2019abdomen.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bien_executer_les_crunchs\">Bien ex\u00e9cuter les crunchs<\/span><\/h2>\n<div class=\"video-meta\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5ER5Of4MOPI%2Fhqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/5ER5Of4MOPI\" \/><meta itemprop=\"duration\" content=\"PT3M34S\" \/><meta itemprop=\"uploadDate\" content=\"2017-08-25T02:00:01Z\" \/><meta itemprop=\"name\" content=\"HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT\" \/><meta itemprop=\"description\" content=\"Check out this FITNESS SPECIAL video and learn to do perfect CRUNCH only on Mind Body Soul. If you&#039;re looking for a way to strengthen your abdominal muscles, try crunches. Crunches are exercises you need to do if you want great abs and core. It works the rectums abdominal muscle. Since crunches exercise is more controlled, it can help you improve your focus on your exercise routine. And as it does not use any equipment, you can do it anywhere. This exercise can also improve your muscle strength and flexibility. Try it out! #WorkoutWithMe #BestABsExercises #FitnessWithMe #StayHome #FitnessLovers Host : Royston Shivalkar Director: Kavya Krishnaswamy Camera: Kawaldeep Singh Jangwal, Pratik Gamre, Akshay Sawant, Spandan Raut Editing: Kishor Rai VFX: Vimal Chaurasiya Producer: Neha Barjatya Copyrights: Rajshri Entertainment Private Limited For More Updates SUBSCRIBE for more videos: http:\/\/bit.ly\/SubscribeTo-Mindbodysoul Like us on Facebook: https:\/\/www.facebook.com\/mindbodysoulTV Follow Us on Instagram: https:\/\/www.instagram.com\/mindbodysoultv Follow Us on Pinterest: https:\/\/www.pinterest.com\/mindbodysoultv , For brand collaborations and inquiries, reach out to us at : collab@rajshri.com\"><div class=\"lyte-wrapper\" title=\"HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_5ER5Of4MOPI\"><div id=\"lyte_5ER5Of4MOPI\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5ER5Of4MOPI%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/5ER5Of4MOPI\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F5ER5Of4MOPI%2F0.jpg\" alt=\"HOW TO DO CRUNCHES | Perfect Crunch FOR BEGINNERS | Best ABS Exercises | FITNESS SPECIAL | WORKOUT\" width=\"853\" height=\"460\" \/><br \/>Lire cette vid\u00e9o sur YouTube<\/a><\/noscript><\/div><\/div><\/div>\n<h3><span class=\"ez-toc-section\" id=\"Instructions_etape_par_etape\">Instructions \u00e9tape par \u00e9tape<\/span><\/h3>\n<p class=\"num\">Allonge-toi sur le dos sur un tapis de sol.<\/p>\n<p class=\"num\">Plie les genoux et rapproche les pieds des fesses en les gardant au sol.<\/p>\n<p class=\"num\">Tes genoux doivent former un angle d\u2019environ 90 degr\u00e9s, les talons restant \u00e0 bonne distance des fesses.<\/p>\n<p class=\"num\">Garde les jambes rapproch\u00e9es, sans les \u00e9carter de plus de la largeur des hanches.<\/p>\n<p class=\"num\">Place les mains de chaque c\u00f4t\u00e9 de l\u2019arri\u00e8re de ta t\u00eate, les coudes tourn\u00e9s vers l\u2019ext\u00e9rieur. Tu es maintenant dans la position de d\u00e9part du crunch.<\/p>\n<p class=\"num\">Garde la t\u00eate droite et dirige le regard vers le haut.<\/p>\n<p class=\"num\">Soul\u00e8ve le haut du corps vers les genoux en enroulant l\u00e9g\u00e8rement le buste et en expirant.<\/p>\n<p class=\"num\">Inspire en redescendant le haut du corps.<\/p>\n<p class=\"num\">Reste gain\u00e9 pendant la descente et contr\u00f4le-la au lieu de simplement te laisser retomber.<\/p>\n<p class=\"num\">Pour maintenir la tension, ne repose pas compl\u00e8tement le dos \u00e0 la fin du mouvement. Garde les \u00e9paules et la t\u00eate en l\u2019air, sans laisser les omoplates toucher le sol avant la fin de la s\u00e9rie.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Ne croise pas les mains derri\u00e8re la t\u00eate pendant les crunchs. Cette position peut \u00eatre plus confortable, mais elle risque de t\u2019inciter \u00e0 tirer la t\u00eate vers l\u2019avant et \u00e0 poser le menton sur la poitrine, ce qui cr\u00e9e des tensions inutiles.<\/p>\n<p>Dans cette position, on essaie souvent de s\u2019aider des bras pour soulever la t\u00eate, ce qui r\u00e9duit l\u2019efficacit\u00e9 des crunchs et peut m\u00eame provoquer une blessure.<\/p>\n<p>\u00c9vite plut\u00f4t de bouger la t\u00eate et le cou pendant l\u2019exercice et concentre-toi uniquement sur le mouvement du haut du corps. Tu maximiseras ainsi l\u2019effet d\u2019entra\u00eenement et obtiendras les meilleurs r\u00e9sultats.<\/p>\n","protected":false},"featured_media":6342,"parent":0,"template":"","meta":[],"muskelgruppe":[1661],"acf":{"isolation-type":"isolation","difficulty":"easy","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":true,"other-names":"Enroulement du buste","target-muscles":24577,"equipment":5061,"muscles":5393,"supporting-muscles":null,"training-type":null,"training-plans":[5489,5495,5493,28696],"alternative_exercises":[6340,6288,8249,6715,7171,7721]},"yoast_head":"<title>Crunchs : ex\u00e9cution et conseils &raquo; Training.fit<\/title>\n<meta name=\"description\" content=\"Tu veux travailler tes abdominaux ? D\u00e9couvre comment r\u00e9aliser les crunchs et quelles erreurs \u00e9viter.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/training.fit\/fr\/exercice\/crunchs\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Crunchs\" \/>\n<meta property=\"og:description\" content=\"Tu veux travailler tes abdominaux ? D\u00e9couvre comment r\u00e9aliser les crunchs et quelles erreurs \u00e9viter.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/fr\/exercice\/crunchs\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-17T19:42:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2019\/08\/crunches-liegend.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"671\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"2 minutes\" \/>","yoast_head_json":{"title":"Crunchs : ex\u00e9cution et conseils &raquo; Training.fit","description":"Tu veux travailler tes abdominaux ? D\u00e9couvre comment r\u00e9aliser les crunchs et quelles erreurs \u00e9viter.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/fr\/exercice\/crunchs\/","og_locale":"fr_FR","og_type":"article","og_title":"Crunchs","og_description":"Tu veux travailler tes abdominaux ? D\u00e9couvre comment r\u00e9aliser les crunchs et quelles erreurs \u00e9viter.","og_url":"https:\/\/training.fit\/fr\/exercice\/crunchs\/","og_site_name":"Training.fit","article_modified_time":"2026-10-17T19:42:47+00:00","og_image":[{"width":1200,"height":671,"url":"https:\/\/training.fit\/wp-content\/uploads\/2019\/08\/crunches-liegend.png","type":"image\/png"}],"twitter_card":"summary_large_image","twitter_misc":{"Dur\u00e9e de lecture estim\u00e9e":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/training.fit\/fr\/exercice\/crunchs\/","url":"https:\/\/training.fit\/fr\/exercice\/crunchs\/","name":"Crunchs : ex\u00e9cution et conseils &raquo; Training.fit","isPartOf":{"@id":"\/#website"},"datePublished":"2026-10-17T12:07:23+00:00","dateModified":"2026-10-17T19:42:47+00:00","description":"Tu veux travailler tes abdominaux ? D\u00e9couvre comment r\u00e9aliser les crunchs et quelles erreurs \u00e9viter.","inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/training.fit\/fr\/exercice\/crunchs\/"]}]},{"@type":"WebSite","@id":"\/#website","url":"\/","name":"Training.fit","description":"Die richtige \u00dcbung nur einen Klick entfernt","publisher":{"@id":"\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"Organization","@id":"\/#organization","name":"Training.fit","url":"\/","logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"\/#\/schema\/logo\/image\/","url":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","contentUrl":"https:\/\/training.fit\/wp-content\/uploads\/2020\/08\/training-fit-icon.png","width":177,"height":177,"caption":"Training.fit"},"image":{"@id":"\/#\/schema\/logo\/image\/"}}]}},"_links":{"self":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6335"}],"collection":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung"}],"about":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/types\/uebung"}],"version-history":[{"count":5,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6335\/revisions"}],"predecessor-version":[{"id":16034,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6335\/revisions\/16034"}],"acf:post":[{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/7721"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/7171"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6715"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/8249"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6288"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/uebung\/6340"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/28696"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/5493"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/5495"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/trainingsplan\/5489"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskel\/5393"},{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/equipment\/5061"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/media\/6342"}],"wp:attachment":[{"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/media?parent=6335"}],"wp:term":[{"taxonomy":"muskelgruppe","embeddable":true,"href":"https:\/\/training.fit\/fr\/wp-json\/wp\/v2\/muskelgruppe?post=6335"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}