{"id":46901,"date":"2020-06-04T11:26:42","date_gmt":"2020-06-04T09:26:42","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46901"},"modified":"2025-02-11T15:50:19","modified_gmt":"2025-02-11T14:50:19","slug":"tirage-horizontal","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/tirage-horizontal\/","title":{"rendered":"Tirage horizontal ou rowing assis"},"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-horizontal.jpg\" alt=\"Tirage horizontal\" class=\"wp-image-46903\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique:&nbsp;***<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>dos<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>poulie.<\/strong><\/li><\/ul>\n\n\n\n<p>Le <strong>tirage horizontal<\/strong> permet de <strong>muscler le dos en \u00e9paisseur<\/strong> et <strong>lui donner du relief<\/strong>. C&rsquo;est un exercice <strong>tr\u00e8s utilis\u00e9 en musculation par les d\u00e9butants<\/strong>, facile \u00e0 r\u00e9aliser. <strong>Sans risque particulier<\/strong> de blessure parce que la position est naturelle et encadr\u00e9e. Il peut \u00eatre altern\u00e9 avec d&rsquo;autres exercices plus techniques.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le tirage horizontal : pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Pour un dos harmonieux, il ne faut pas n\u00e9gliger les muscles qui lui donnent du relief. Les <strong>trap\u00e8zes moyens et inf\u00e9rieurs<\/strong>, les <strong>rhombo\u00efdes<\/strong> et les <strong>delto\u00efdes post\u00e9rieurs <\/strong>sont les muscles \u00e0 travailler pour gagner de l\u2019\u00e9paisseur du dos qui doit \u00eatre proportionnelle \u00e0 la largeur. Comme pour l\u2019exercice de traction verticale, de nombreux accessoires sont disponibles pour le tirage horizontal. La <strong>prise large<\/strong> oriente davantage l\u2019effort sur la <strong>partie interne du dos<\/strong> alors que la <strong>prise \u00e9troite<\/strong> favorise la <strong>partie externe<\/strong>.<\/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 l&rsquo;entrainement?<\/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\">Comment ex\u00e9cuter le tirage horizontal?<\/h2>\n\n\n\n<p>En position assise, le <strong>dos parfaitement droit et gain\u00e9<\/strong>, les pieds sont pos\u00e9s sur les p\u00e9dales pr\u00e9vues \u00e0 cet effet et les jambes sont l\u00e9g\u00e8rement fl\u00e9chies. Saisissez soit une <strong>barre en prise large<\/strong> soit les poign\u00e9es en triangle pour une prise \u00e9troite. Le dos maintenu en position verticale, <strong>tirez horizontalement de mani\u00e8re \u00e0 ramener la barre au niveau du nombril<\/strong>. Ensuite, en restant gain\u00e9, ramenez la charge \u00e0 son point initial sans la poser.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"276\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/09\/16-rowing-machine.png\" alt=\"technique rowing assis\" class=\"wp-image-50661\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Conseils du coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Il est essentiel de verrouiller les lombaires qui, tout au long de l\u2019exercice, sont sollicit\u00e9es en effort isom\u00e9trique.<\/li><li>Ne jamais arrondir le dos et conservez \u00e0 tout moment la poitrine ouverte.<\/li><li>En prise \u00e9troite, prenez soin d\u2019effectuer une traction en direction du nombril.<\/li><li>En prise large 2 options sont possibles&nbsp;: soit une traction vers le nombril pour cibler la partie centrale et basse du dos, soit une traction haute pour solliciter davantage la partie haute avec les trap\u00e8zes moyens et les delto\u00efdes post\u00e9rieurs.<\/li><li>On peut charger plus lourd que le rowing dos, sans exag\u00e9rer, car la poulie engendre une r\u00e9sistance continue tout en prot\u00e9geant le dos d&rsquo;une mauvaise posture.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Le tirage horizontal permet de muscler le dos en \u00e9paisseur et lui donner du relief. C&rsquo;est un exercice tr\u00e8s utilis\u00e9 en musculation par les d\u00e9butants, facile \u00e0 r\u00e9aliser. Sans risque particulier de blessure parce que la position est naturelle et encadr\u00e9e. Il peut \u00eatre altern\u00e9 avec d&rsquo;autres exercices plus techniques.<\/p>\n","protected":false},"author":16,"featured_media":46903,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2173],"tags":[1824,1835,2252],"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>Tirage horizontal: exercice de musculation pour le dos<\/title>\n<meta name=\"description\" content=\"Tirage horizontal: comment bien ex\u00e9cuter cet exercice de musculation pour le dos. 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