{"id":46872,"date":"2020-06-04T11:26:43","date_gmt":"2020-06-04T09:26:43","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46872"},"modified":"2025-02-11T15:46:13","modified_gmt":"2025-02-11T14:46:13","slug":"rowing-dos","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/rowing-dos\/","title":{"rendered":"Le rowing pench\u00e9"},"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\/rowing-buste-penche.jpg\" alt=\"\" class=\"wp-image-46873\"\/><\/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>barre.<\/strong><\/li><\/ul>\n\n\n\n<p>Le rowing dos se r\u00e9alise <strong>buste pench\u00e9<\/strong>, d&rsquo;o\u00f9 l&rsquo;importance de bien ma\u00eetriser le geste avant de forcer et d&rsquo;avoir un <strong>gainage b\u00e9ton<\/strong> pour <strong>\u00e9viter toute blessure au niveau des lombaires.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Le Rowing, pour quels groupes musculaires?<\/strong><\/h2>\n\n\n\n<p>Le Rowing dos requiert une <strong>bonne technique car les muscles de la zone lombaire<\/strong> sont fortement sollicit\u00e9s en contraction isom\u00e9trique. Sans un gainage parfait, les risques de blessures sont \u00e9lev\u00e9s. Il s\u2019agit donc d\u2019avoir <strong>une bonne base musculaire<\/strong> pour un verrouillage parfait. Ce mouvement est tr\u00e8s utilis\u00e9 par les bodybuilders car il permet <strong>un gain de force rapide<\/strong>. Il sollicite plus particuli\u00e8rement le&nbsp;<strong>grand dorsal et des muscles du milieu du dos<\/strong>, trap\u00e8zes et rhombo\u00efdes, ainsi que les delto\u00efdes (partie post\u00e9rieure). Les <strong>muscles des bras<\/strong> sont \u00e9galement engag\u00e9s ainsi que les <strong>fessiers et ischios<\/strong>, compte tenu de la position.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment ex\u00e9cuter le Rowing?<\/strong><\/h2>\n\n\n\n<p>Avec une <strong>barre en position debout bras tendus<\/strong>, les pieds plac\u00e9s bien \u00e0 plat largeur des hanches. <strong>Inclinez le buste vers l\u2019avant \u00e0 45\u00b0<\/strong> <strong>en pliant l\u00e9g\u00e8rement les genoux<\/strong>. Ensuite <strong>ramenez la barre vers le nombril<\/strong> sans modifier la position du dos. Assurez-vous que votre <strong>dos soit parfaitement plat <\/strong>et verrouill\u00e9 par les muscles lombaires. Enfin, revenez en position initiale avant de r\u00e9p\u00e9ter le mouvement.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"247\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/09\/2-Rowing-barre.png\" alt=\"rowing \u00e0 la barre\" class=\"wp-image-50662\"\/><\/figure>\n\n\n\n<p>Dans sa version<strong> rowing halt\u00e8re \u00e0 un bras<\/strong> r\u00e9alis\u00e9 avec des poids libres, vous avez la possibilit\u00e9 de <strong>s\u00e9curiser le dos en prenant appui sur un banc<\/strong>. Le genou et la main du m\u00eame c\u00f4t\u00e9 sont pos\u00e9s sur le banc de mani\u00e8re \u00e0 positionner le dos \u00e0 45\u00b0. L\u2019halt\u00e8re plac\u00e9 \u00e0 la verticale de l\u2019\u00e9paule, vous effectuez une traction en direction de la hanche. Ensuite, sans modifier la position du dos vous revenez en position initiale.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"285\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/09\/rowing-bucheron.png\" alt=\"rowing avec halt\u00e8re \u00e0 un bras\" class=\"wp-image-50806\"\/><\/figure>\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>Fais-toi aider par un coach<\/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>Conseils du coach<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Ce mouvement n\u00e9cessite une grande rigueur au niveau du positionnement du dos.<\/li><li>Il sollicite \u00e9norm\u00e9ment la zone lombaire en effort isom\u00e9trique.<\/li><li>Un d\u00e9faut de verrouillage peut occasionner rapidement des blessures qui peuvent \u00eatre s\u00e9rieuses sur le long terme.<\/li><li>En version debout rowing buste pench\u00e9, il est d\u00e9conseill\u00e9 aux d\u00e9butants en musculation qui doivent d\u2019abord renforcer leurs lombaires et leurs abdominaux.<\/li><\/ul>\n\n\n\n<p>Consultez notre <strong><a href=\"\/conseils\/programme-musculation-dos\/\">programme sp\u00e9cial dos<\/a><\/strong>, les <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/dos\/\">autres exercices de musculation dos<\/a><\/strong> ou retrouvez <strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">tous nos exercices de musculation.<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le rowing dos se r\u00e9alise buste pench\u00e9, d&rsquo;o\u00f9 l&rsquo;importance de bien ma\u00eetriser le geste avant de forcer et d&rsquo;avoir un gainage b\u00e9ton pour \u00e9viter toute blessure au niveau des lombaires.<\/p>\n","protected":false},"author":16,"featured_media":46873,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2173],"tags":[1824,2249,2248],"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 rowing dos, comment l&#039;ex\u00e9cuter?<\/title>\n<meta name=\"description\" content=\"Qu&#039;est-ce que l&#039;exercice de musculation le rowing dos ou rowing barre et comment l&#039;ex\u00e9cuter? 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