{"id":46863,"date":"2020-06-04T11:26:43","date_gmt":"2020-06-04T09:26:43","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46863"},"modified":"2025-02-11T15:40:33","modified_gmt":"2025-02-11T14:40:33","slug":"tirage-vertical","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/tirage-vertical\/","title":{"rendered":"Le tirage vertical"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/tirage-vertical.jpg\" alt=\"\" class=\"wp-image-46864\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique:&nbsp;<\/strong>*<strong>*<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>Dos<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>machine (poulie).<\/strong><\/li><\/ul>\n\n\n\n<p>Avoir un <strong>dos muscl\u00e9<\/strong> permet de mieux&nbsp; supporter les contraintes du quotidien et \u00e9viter le mal de dos. Il se r\u00e9alise&nbsp; g\u00e9n\u00e9ralement \u00e0 la <strong>poulie machine<\/strong> et est assez simple, sauf si vous n&rsquo;adoptez pas la bonne posture et augmentez les contraintes sur les \u00e9paules. C&rsquo;est un <strong>exercice poly-articulaire<\/strong> qui compl\u00e8te bien les tractions par exemple. Il existe de nombreuses variantes et accessoires qui permettent de cibler davantage telle ou telle zone. Quel que soit son niveau, on peut le pratiquer sans risque, sans mettre trop lourd.&nbsp; &nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Le tirage vertical, pour quels groupes musculaires?<\/strong><\/h2>\n\n\n\n<p>Exercice <strong>d\u00e9di\u00e9 aux muscles du dos, le tirage vertical<\/strong> peut \u00eatre effectu\u00e9 selon <strong>deux variantes<\/strong> dont l\u2019incidence sur les muscles n\u2019est pas tr\u00e8s marqu\u00e9e: tirage poitrine ou tirage nuque. <\/p>\n\n\n\n<p>Que vous choisissiez le tirage nuque ou poitrine, ces mouvements <strong>ciblent en priorit\u00e9 les grands dorsaux<\/strong> dont le d\u00e9veloppement favorise la <strong>largeur (V Shape)<\/strong>. L\u2019ensemble des muscles du dos participent au tirage qui, en fonction de l\u2019angle choisi, vont \u00eatre plus ou moins sollicit\u00e9s. <\/p>\n\n\n\n<p>Il existe de nombreux accessoires qui permettent de varier les prises. Lors du <strong>tirage poitrine<\/strong> l\u2019utilisation du <strong>triangle en prise \u00e9troite<\/strong> cible davantage la <strong>partie externe du dos<\/strong>. Il permet \u00e9galement d\u2019<strong>augmenter les charges<\/strong> car les <strong>biceps contribuent plus \u00e0 l\u2019effort<\/strong>. <\/p>\n\n\n\n<p>\u00c0 l\u2019inverse, une <strong>prise large avec barre<\/strong> permet <strong>solliciter davantage les trap\u00e8zes<\/strong> moyens (milieu du dos).<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Besoin d&rsquo;un coach pour mieux t&rsquo;entrainer?<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment ex\u00e9cuter le tirage vertical?<\/strong><\/h2>\n\n\n\n<p>Plac\u00e9 face \u00e0 la poulie haute, vous \u00eates assis avec les genoux engag\u00e9s sous les boudins qui permettent une bonne stabilit\u00e9. <\/p>\n\n\n\n<p><strong>Saisissez la barre large en pronation<\/strong> de mani\u00e8re \u00e0 d\u00e9crire un V avec les bras. <\/p>\n\n\n\n<p>Ensuite <strong>ramenez la barre dans la nuque<\/strong> avec un buste parfaitement droit ou vers la poitrine avec le buste l\u00e9g\u00e8rement inclin\u00e9 vers l\u2019arri\u00e8re. Dans les deux cas la poitrine est ouverte et les coudes se dirigent vers le sol. <\/p>\n\n\n\n<p>Remontez en ma\u00eetrisant la charge sans d\u00e9poser les poids.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"560\" height=\"450\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2011\/08\/augmenter-intensite31.jpg\" alt=\"Tirage vertical\" class=\"wp-image-20858\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2011\/08\/augmenter-intensite31.jpg 560w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2011\/08\/augmenter-intensite31-300x241.jpg 300w\" sizes=\"auto, (max-width: 560px) 100vw, 560px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conseils du coach<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Lors du tirage nuque, les contraintes au niveau des \u00e9paules peuvent \u00eatre importantes et susciter des douleurs surtout quand les charges augmentent.<\/li><li>D\u00e8s lors, il est prudent d\u2019opter pour le tirage poitrine qui est plus s\u00fbr et dont les effets sur les muscles sont similaires. L\u2019inclinaison du buste doit correspondre au libre passage de la barre devant le visage.<\/li><li>Ensuite, ramenez le buste en position verticale avec la t\u00eate entre les bras pour une extension compl\u00e8te.<\/li><li>Il n\u2019est pas conseill\u00e9 de s\u2019aider d\u2019un \u00e9lan du corps qui fait participer les muscles lombaires au risque de blessures.<\/li><li>Il est conseill\u00e9 de varier la prise avec une barre en la saisissant en supination. La participation des biceps est des avant-bras \u00e9tant plus grande, il est alors possible d\u2019augmenter les poids sans sur-solliciter les muscles.<\/li><\/ul>\n\n\n\n<p>Retrouvez <strong><a href=\"\/conseils\/programme-musculation-dos\/\">notre programme sp\u00e9cial dos<\/a><\/strong>, tous nos <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/dos\/\">exercices dos<\/a><\/strong> ou encore <strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">tous nos exercices de musculation<\/a>&nbsp;<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le tirage vertical est un exercice poly-articulaire qui compl\u00e8te bien les tractions par exemple. <\/p>\n","protected":false},"author":16,"featured_media":46864,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2173],"tags":[1824,2246,1821],"post_theme":[2186],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Exercice de musculation: le tirage vertical, comment l&#039;ex\u00e9cuter?<\/title>\n<meta name=\"description\" content=\"Qu&#039;est-ce que l&#039;exercice de musculation le tirage vertical devant et nuque et comment l&#039;ex\u00e9cuter? 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