{"id":46882,"date":"2020-06-04T11:26:43","date_gmt":"2020-06-04T09:26:43","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46882"},"modified":"2025-02-11T15:46:56","modified_gmt":"2025-02-11T14:46:56","slug":"tractions-dos-barre-fixe","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/tractions-dos-barre-fixe\/","title":{"rendered":"Les tractions dos \u00e0 la barre fixe"},"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\/tractions.jpg\" alt=\"Tractions \u00e0 la barre\" class=\"wp-image-46883\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique: ****<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>dos<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>barre fixe.<\/strong><\/li><\/ul>\n\n\n\n<p>La traction est un <strong>exercice au poids de corps <\/strong>qui <strong>n\u00e9cessite de soulever son propre poids<\/strong>. Les femmes ont d&rsquo;ailleurs plus de mal.&nbsp; C&rsquo;est un exercice \u00e9liminatoire pour les concours de la police, l&rsquo;arm\u00e9e ou les pompiers. Toujours spectaculaires, quand elles sont enchain\u00e9es avec facilit\u00e9, c&rsquo;est un <strong>exercice vraiment complet pour les bras et le dos<\/strong>. <\/p>\n\n\n\n<p>Si vous \u00eates en surpoids, commencez par un r\u00e9gime et par un maintien immobile \u00e0 la barre ou des tractions guid\u00e9es avec \u00e9lastique. Plus vous serez l\u00e9ger, plus vos chances de r\u00e9ussir les tractions augmenteront. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les tractions, pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Les <strong>dorsaux<\/strong> sont des <strong>muscles essentiels<\/strong> qui participent \u00e0 l\u2019harmonie g\u00e9n\u00e9rale du corps. \u00c0 l\u2019instar des jambes, de nombreux jeunes pratiquants ont tendance \u00e0 les n\u00e9gliger.<\/p>\n\n\n\n<p>Ce sont pourtant eux qui <strong>permettent d\u2019obtenir le fameux \u00ab&nbsp;V Shape&nbsp;\u00bb<\/strong> tant admir\u00e9. <strong>Les tractions \u00e0 la barre fixe sollicitent en priorit\u00e9 les grands dorsaux<\/strong>. Les <strong>grands ronds<\/strong>, les <strong>rhombo\u00efdes<\/strong>, les <strong>trap\u00e8zes <\/strong>participent aussi \u00e0 l\u2019effort. Pour une part moins grande, ce mouvement sollicite aussi les <strong>delto\u00efdes post\u00e9rieurs et les biceps<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter les tractions?<\/h2>\n\n\n\n<p>Trois techniques sont possibles&nbsp;: la prise large en&nbsp;<strong>pronation,<\/strong>&nbsp;la prise \u00e9troite en&nbsp;<strong>supination&nbsp;<\/strong>ou la <strong>prise neutre<\/strong> o\u00f9 les paumes des mains se font face. <\/p>\n\n\n\n<p>Dans ces trois versions se sont les m\u00eames muscles qui sont sollicit\u00e9s. La diff\u00e9rence se situe sur la <strong>participation plus ou moins importante des biceps et des muscles de l\u2019avant-bras<\/strong> qui sont <strong>davantage mis \u00e0 contribution lors de la prise \u00e9troite en supination<\/strong>. <\/p>\n\n\n\n<p>Apr\u00e8s avoir choisi la technique, pliez les jambes en maintenant les talons vers l\u2019arri\u00e8re et tirez jusqu\u2019au moment o\u00f9 le menton rejoigne le niveau de la barre. <\/p>\n\n\n\n<p>Ensuite, redescendez lentement sans atteindre l\u2019extension compl\u00e8te afin de maintenir les dorsaux sous tension. &nbsp;&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"361\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/10\/tractions-mouvement.png\" alt=\"\" class=\"wp-image-51521\"\/><\/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 coacher pour progresser <\/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\">Conseils du coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Les sportifs d\u00e9butants pr\u00e9f\u00e8rent la prise \u00e9troite en supination. En effet, la participation plus importante des biceps permet d\u2019effectuer un plus grand nombre de r\u00e9p\u00e9titions pour un premier gain de force.<\/li><li>Ensuite, il existe deux alternatives&nbsp;: soit varier la position des mains en optant pour la prise large en pronation ou utiliser la ceinture \u00e0 lester pour augmenter la difficult\u00e9.<\/li><li>L\u2019alternance des diff\u00e9rentes techniques avec les lests sont des options int\u00e9ressantes pour les plus confirm\u00e9s.<\/li><\/ul>\n\n\n\n<p>Retrouvez&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">tous nos exercices de musculation<\/a> <\/strong>ou consultez notre <strong><a href=\"\/conseils\/programme-musculation-dos\/\">programme de musculation pour le dos<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La traction est un exercice au poids de corps qui n\u00e9cessite de soulever son propre poids. Les femmes ont d&rsquo;ailleurs plus de mal.  C&rsquo;est un exercice \u00e9liminatoire pour les concours de la police, l&rsquo;arm\u00e9e ou les pompiers. Toujours spectaculaires, quand elles sont enchain\u00e9es avec facilit\u00e9, c&rsquo;est un exercice vraiment complet pour les bras et le dos. <\/p>\n","protected":false},"author":16,"featured_media":46883,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2173],"tags":[2251,1824,1474],"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>Tractions dos barre fixe: bien ex\u00e9cuter cet exercice de musculation<\/title>\n<meta name=\"description\" content=\"Tractions dos barre fixe: quel est cet exercice de musculation et comment l&#039;ex\u00e9cuter. 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