{"id":6444,"date":"2026-10-17T14:12:18","date_gmt":"2026-10-17T12:12:18","guid":{"rendered":"https:\/\/training.fit\/?post_type=uebung&#038;p=6444"},"modified":"2026-10-17T14:12:18","modified_gmt":"2026-10-17T12:12:18","slug":"releves-de-genoux-obliques","status":"publish","type":"uebung","link":"https:\/\/training.fit\/fr\/exercice\/releves-de-genoux-obliques\/","title":{"rendered":"Relev\u00e9s de genoux obliques"},"content":{"rendered":"<p>Le relev\u00e9 de genoux oblique est un exercice qui cible les muscles abdominaux lat\u00e9raux. C\u2019est une variante du c\u00e9l\u00e8bre relev\u00e9 de genoux, qui n\u00e9cessite un appareil appel\u00e9 chaise romaine pour soutenir le haut du corps. Au lieu de relever les jambes droit devant toi, tu les fl\u00e9chis au niveau des hanches et les soul\u00e8ves l\u00e9g\u00e8rement sur le c\u00f4t\u00e9.<\/p>\n<p>M\u00eame si l\u2019accent est mis sur les abdominaux lat\u00e9raux, tu fais \u00e9galement travailler le grand droit de l\u2019abdomen et entra\u00eenes ainsi l\u2019ensemble de ta sangle abdominale.<\/p>\n<p>Les autres variantes comprennent le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6435\">relev\u00e9 de genoux classique<\/a>, le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6442\">relev\u00e9 de genoux en suspension<\/a> et le <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6439\">relev\u00e9 de genoux allong\u00e9 \u00e0 la poulie<\/a>. Les diff\u00e9rentes variantes de la <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6295\">rotation abdominale<\/a> et des <a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6590\">flexions lat\u00e9rales<\/a> constituent d\u2019autres possibilit\u00e9s pour entra\u00eener les abdominaux lat\u00e9raux. L\u2019<a href=\"https:\/\/training.fit\/fr\/?post_type=uebung&#038;p=6549\">essuie-glace en suspension<\/a> est particuli\u00e8rement exigeant.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Execution_correcte\">Ex\u00e9cution correcte<\/span><\/h2>\n<p>Cet exercice peut \u00eatre r\u00e9alis\u00e9 de deux fa\u00e7ons. Tu peux garder les jambes fl\u00e9chies en permanence et relever les hanches alternativement d\u2019un c\u00f4t\u00e9 puis de l\u2019autre, ou redescendre les jambes apr\u00e8s chaque r\u00e9p\u00e9tition avant de les relever.<\/p>\n<p>Les deux variantes pr\u00e9sentent des avantages et des inconv\u00e9nients, mais une amplitude plus importante est g\u00e9n\u00e9ralement plus b\u00e9n\u00e9fique pour stimuler les muscles. C\u2019est donc la seconde variante qui est illustr\u00e9e et d\u00e9crite ci-dessous.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tutoriel_video\">Tutoriel vid\u00e9o<\/span><\/h3>\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%2FfHlI6Mz2lVo%2Fmaxresdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/fHlI6Mz2lVo\" \/><meta itemprop=\"duration\" content=\"PT27S\" \/><meta itemprop=\"uploadDate\" content=\"2023-08-30T06:49:12Z\" \/><meta itemprop=\"name\" content=\"Captains Chair Oblique Crunch Tutorial\" \/><meta itemprop=\"description\" content=\"Follow me on Instagram at: @lucy_liftyourlife If you found this video helpful, please like, subscribe and share it with anyone you know would benefit! Any questions more on this exercise- just leave a comment and I&#039;ll get back to you ASAP! How To Perform: 1.Position forearms on the padded parallel bars with your hands grasping the handles. 2.Your back should be placed against the vertical pad. Your legs should be hanging straight down. 3.Raise your legs by flexing your hips with a slight bend in the knee and bring towards your left side. 4.Continue to raise your legs until they are at hip height. 5.Return until your legs are back to the starting hanging position. Then repeat on the right. And repeat for the desired number of reps Top Tips 1. Don&#039;t swing the legs. Thank about raining the legs slowly and moving from the hips.\"><div class=\"lyte-wrapper\" title=\"Captains Chair Oblique Crunch Tutorial\" style=\"width:853px;max-width:100%;margin:5px;\"><div class=\"lyMe hidef\" id=\"WYL_fHlI6Mz2lVo\"><div id=\"lyte_fHlI6Mz2lVo\" data-src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfHlI6Mz2lVo%2Fmaxresdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\">Captains Chair Oblique Crunch Tutorial<\/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\/fHlI6Mz2lVo\" rel=\"nofollow\"><img src=\"https:\/\/training.fit\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FfHlI6Mz2lVo%2F0.jpg\" alt=\"Captains Chair Oblique Crunch Tutorial\" 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\">Installe-toi dans la chaise romaine : pose tes coudes ou tes avant-bras sur les supports et appuie ton dos contre le dossier.<\/p>\n<p class=\"num\">Garde la t\u00eate tourn\u00e9e droit devant toi. Place les pieds sur les supports ou laisse-les pendre dans le vide, selon la machine. Tu es maintenant en position de d\u00e9part.<\/p>\n<p class=\"num\">Tourne l\u00e9g\u00e8rement les hanches d\u2019un c\u00f4t\u00e9, d\u2019environ 15 \u00e0 30 degr\u00e9s.<\/p>\n<p class=\"num\">Rel\u00e8ve les deux genoux en fl\u00e9chissant les hanches.<\/p>\n<p class=\"num\">Maintiens bri\u00e8vement les jambes \u00e0 un angle d\u2019environ 90 degr\u00e9s. Redescends-les ensuite lentement et de fa\u00e7on contr\u00f4l\u00e9e jusqu\u2019\u00e0 la position de d\u00e9part. R\u00e9p\u00e8te le mouvement en tournant les hanches de l\u2019autre c\u00f4t\u00e9 et alterne les c\u00f4t\u00e9s \u00e0 chaque relev\u00e9 de jambes.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Erreurs_frequentes\">Erreurs fr\u00e9quentes<\/span><\/h2>\n<p>Ne pas tourner suffisamment les hanches peut r\u00e9duire l\u2019efficacit\u00e9 de l\u2019exercice, car les abdominaux lat\u00e9raux ne sont alors pas assez sollicit\u00e9s. Veille \u00e9galement \u00e0 entra\u00eener les deux c\u00f4t\u00e9s du corps de mani\u00e8re \u00e9gale afin d\u2019\u00e9viter les d\u00e9s\u00e9quilibres.<\/p>\n<p>L\u2019utilisation de l\u2019\u00e9lan est une erreur fr\u00e9quente qui rend elle aussi l\u2019exercice moins efficace. Concentre-toi sur une mont\u00e9e lente et contr\u00f4l\u00e9e des jambes en maintenant la tension. Au bout du compte, balancer les jambes vers le haut ne t\u2019aidera pas.<\/p>\n","protected":false},"featured_media":6448,"parent":0,"template":"","meta":[],"muskelgruppe":[1661],"acf":{"isolation-type":"isolation","difficulty":"medium","exercise-type":"body","push-pull":"pull","howto":true,"home-exercise":false,"other-names":"Relev\u00e9s de genoux lat\u00e9raux \u00e0 la chaise romaine","target-muscles":24846,"equipment":5051,"muscles":[5393,5394],"supporting-muscles":null,"training-type":null,"training-plans":5493,"alternative_exercises":[6355,6764,6549,7678]},"yoast_head":"<title>Relev\u00e9s de genoux obliques | Training.fit<\/title>\n<meta name=\"description\" content=\"Relev\u00e9s de genoux obliques : d\u00e9couvre la rotation du bassin et l\u2019alternance des c\u00f4t\u00e9s. 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