{"id":46995,"date":"2020-06-04T11:29:40","date_gmt":"2020-06-04T09:29:40","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46995"},"modified":"2025-02-11T15:57:36","modified_gmt":"2025-02-11T14:57:36","slug":"oiseau","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/oiseau\/","title":{"rendered":"L&rsquo;oiseau"},"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\/06\/rear-back-1.jpg\" alt=\"exercice musculation oiseau\" class=\"wp-image-48036\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique: ****<\/strong><\/li><li><strong>Zone<\/strong>:&nbsp;<strong>\u00e9paules<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>halt\u00e8res.<\/strong><\/li><\/ul>\n\n\n\n<p>L&rsquo;oiseau est un exercice de musculation qu&rsquo;on appelle aussi<strong> \u00e9l\u00e9vations lat\u00e9rales<\/strong> <strong>buste pench\u00e9<\/strong>. C&rsquo;est un <strong>exercice d&rsquo;isolation<\/strong> qui sollicite l&rsquo;<strong>arri\u00e8re des \u00e9paules<\/strong> et permet de cibler cette zone.Il est particuli\u00e8rement int\u00e9ressant pour <strong>rattraper cette partie du delto\u00efde<\/strong>. En effet l&rsquo;avant est souvent bien plus sollicit\u00e9 dans les exercices d&rsquo;\u00e9paules. L&rsquo;exercice de l&rsquo;oiseau les compl\u00e8te bien.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L&rsquo;oiseau : pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Les <strong>delto\u00efdes post\u00e9rieurs<\/strong> peuvent \u00eatre assimil\u00e9s \u00e0 des muscles faisant partie du dos. <strong>Tr\u00e8s sollicit\u00e9s lors des tirages horizontaux<\/strong> ou \u00e0 45\u00b0 ces petits muscles <strong>participent \u00e9norm\u00e9ment \u00e0 l\u2019\u00e9quilibre m\u00e9canique de l\u2019\u00e9paule<\/strong>. Les nombreux <strong>d\u00e9velopp\u00e9s<\/strong> avec charges lourdes ciblant les pectoraux <strong>ont tendance \u00e0 renforcer la partie ant\u00e9rieure de l\u2019\u00e9paule<\/strong>. <\/p>\n\n\n\n<p>Si son antagoniste ne suit pas la m\u00eame courbe de progression les risques de dystrophie augmentent. La partie ant\u00e9rieure devenant plus forte elle a tendance \u00e0 tirer l\u2019\u00e9paule vers l\u2019avant ce qui peut provoquer une usure pr\u00e9matur\u00e9e du cartilage et des tendinites chroniques.<\/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;\u00eatre coach\u00e9 \u00e0 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 l&rsquo;oiseau?<\/h2>\n\n\n\n<p>Cet exercice r\u00e9clame une <strong>rigueur de placement<\/strong> pour qu\u2019il puisse \u00eatre effectu\u00e9 correctement. Assis ou debout le but est de pouvoir <strong>maintenir le buste tr\u00e8s inclin\u00e9<\/strong>. Une fois en position <strong>saisissez les halt\u00e8res et placez-les de chaque c\u00f4t\u00e9 des pieds <\/strong>qui sont pos\u00e9s \u00e0 plat au sol. Ensuite, en r\u00e9alisant une tr\u00e8s <strong>l\u00e9g\u00e8re flexion des coudes, montez-les dans un axe qui se dirige en avant des \u00e9paules<\/strong>. Puis redescendez lentement vers la position initiale. Ce m\u00eame mouvement peut \u00eatre r\u00e9alis\u00e9 \u00e0 la poulie basse, d\u2019un bras ou des deux simultan\u00e9ment. <\/p>\n\n\n\n<p>La machine Peck Deck permet une grande stabilit\u00e9 du dos pour un exercice qui sollicite uniquement la ceinture scapulaire post\u00e9rieure. Malgr\u00e9 une participation importante des trap\u00e8zes moyens et des rhombo\u00efdes cet exercice ne peut pas \u00eatre r\u00e9alis\u00e9 avec des charges tr\u00e8s lourdes.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"225\" height=\"144\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/oiseau.jpg\" alt=\"exercice musculation oiseau halt\u00e8res\" class=\"wp-image-59946\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Conseils du coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>La position pench\u00e9e est parfois difficile \u00e0 maintenir pourtant elle est cruciale pour un travail bien cibl\u00e9. Attention \u00e0 ne jamais arrondir le dos pour pr\u00e9server les lombaires.<\/li><li>Bien contracter comme si vous vouliez rapprocher vos omoplates et privil\u00e9giez la technique plut\u00f4t que la charge.<\/li><li>Si le buste se rel\u00e8ve m\u00eame de mani\u00e8re imperceptible le travail du faisceau post\u00e9rieur est moins important car la participation des delto\u00efdes moyens et sup\u00e9rieurs est plus grande.<\/li><li>L\u2019axe de l\u2019\u00e9l\u00e9vation est aussi d\u00e9terminant. Si les bras montent en retrait des \u00e9paules l\u2019activit\u00e9 des muscles du dos augmente et par cons\u00e9quent l\u2019action des delto\u00efdes diminue. Dans ces deux cas l\u2019objectif n\u2019est pas atteint.<\/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>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L&rsquo;oiseau est un exercice de musculation qu&rsquo;on appelle aussi \u00e9l\u00e9vations lat\u00e9rales buste pench\u00e9. C&rsquo;est un exercice d&rsquo;isolation qui sollicite l&rsquo;arri\u00e8re des \u00e9paules et permet de cibler cette zone.Il est particuli\u00e8rement int\u00e9ressant pour rattraper cette partie du delto\u00efde. <\/p>\n","protected":false},"author":16,"featured_media":48036,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2175],"tags":[2260],"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: l&#039;oiseau, comment l&#039;ex\u00e9cuter<\/title>\n<meta name=\"description\" content=\"L&#039;oiseau, comment ex\u00e9cuter cet exercice de musculation qui cible les \u00e9paules. 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