{"id":47012,"date":"2020-06-04T11:29:40","date_gmt":"2020-06-04T09:29:40","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47012"},"modified":"2020-08-26T11:30:16","modified_gmt":"2020-08-26T09:30:16","slug":"shrug","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/shrug\/","title":{"rendered":"Le shrug"},"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\/exercices-shrug-1-1.jpg\" alt=\"\" class=\"wp-image-48032\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique:&nbsp;*****<\/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>Le shrug est un exercice d&rsquo;isolation pour d\u00e9velopper les trap\u00e8zes. Il&nbsp;consiste \u00e0 hausser les \u00e9paules. Facile \u00e0 ex\u00e9cuter, il peut \u00eatre pratiqu\u00e9 par tous et permet de soulever lourd m\u00eame quand on d\u00e9bute. Ce sont les muscles qui aident lors de actions de portage. Le shrug demande une forte contraction au niveau des \u00e9paules.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le shrug halt\u00e8re: pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Cet exercice permet d\u2019isoler le travail des trap\u00e8zes sup\u00e9rieurs. Il peut se r\u00e9aliser avec une barre ou des halt\u00e8res en position debout ou assise uniquement avec les halt\u00e8res. Le travail avec une barre impose de faire le choix de la placer devant ou derri\u00e8re le corps. En revanche, les halt\u00e8res lib\u00e8rent de cette contrainte et permet d\u2019ex\u00e9cuter l\u2019exercice dans l\u2019axe des \u00e9paules. Ces diff\u00e9rences ont n\u00e9anmoins peu d\u2019impact sur l\u2019efficacit\u00e9 du mouvement.<\/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;optimiser tes entrainements?<\/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 les shrugs<\/h2>\n\n\n\n<p>Que ce soit avec une barre ou des halt\u00e8res, l\u2019exercice consiste \u00e0 remonter les \u00e9paules en direction des oreilles, comme lors d&rsquo;un haussement d&rsquo;\u00e9paules. Le shrug barre peut se faire soit en pronation, soit en supination ou les mains en prise oppos\u00e9e pour emp\u00eacher la barre de tourner lors de charges importantes. La barre plac\u00e9e derri\u00e8re le bassin fait intervenir davantage les delto\u00efdes post\u00e9rieurs. Quand la barre est plac\u00e9e devant il est possible de modifier l\u00e9g\u00e8rement l\u2019inclinaison du buste vers l\u2019avant afin de varier quelque peu la zone cibl\u00e9e. En vous inclinant vers l\u2019avant vous ciblez davantage la partie basse des trap\u00e8zes sup\u00e9rieurs. \u00c0 l\u2019inverse, si vous restez droit vous aurez plus d\u2019effet sur la partie sup\u00e9rieure. L\u2019utilisation des halt\u00e8res permet de varier \u00e0 chaque r\u00e9p\u00e9tition en fonction du ressenti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conseils du coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Le travail des trap\u00e8zes peut s\u2019av\u00e9rer d\u00e9licat. Ces muscles \u00e9tant en partie ins\u00e9r\u00e9s au niveau des vert\u00e8bres cervicales, il est important de les solliciter prudemment au risque de cr\u00e9er des tensions qui peuvent g\u00e9n\u00e9rer beaucoup d\u2019inconfort.<\/li><li>Essayez de bien garder les \u00e9paules en arri\u00e8re pour garder l&rsquo;amplitude et \u00e9viter les douleurs lombaires, surtout si la charge est lourde.<\/li><li>Veillez \u00e0 bien faire un mouvement de bas en haut sans rotation des \u00e9paules, que ce soit au shrug barre ou halt\u00e8res.<\/li><li>Attention \u00e0 la position de la t\u00eate qui doit \u00eatre bien droite.<\/li><\/ul>\n\n\n\n<p>Retrouvez\u00a0<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">tous nos exercices de musculation<\/a> <\/strong>et notre <strong><a href=\"\/conseils\/programme-musculation-epaules\/\">programme de musculation d\u00e9di\u00e9 aux \u00e9paules<\/a><\/strong> ou le <strong><a href=\"\/conseils\/programme-musculation-trapezes\/\">programme trap\u00e8zes<\/a><\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le shrug est un exercice d&rsquo;isolation pour d\u00e9velopper les trap\u00e8zes. Il consiste \u00e0 hausser les \u00e9paules. Facile \u00e0 ex\u00e9cuter, il peut \u00eatre pratiqu\u00e9 par tous et permet de soulever lourd m\u00eame quand on d\u00e9bute. Ce sont les muscles qui aident lors de actions de portage. <\/p>\n","protected":false},"author":16,"featured_media":48032,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2175],"tags":[225,113,2262],"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 shrug halt\u00e8re comment l&#039;ex\u00e9cuter<\/title>\n<meta name=\"description\" content=\"Shrug halt\u00e8re: qu&#039;est-ce que c&#039;est et comment bien ex\u00e9cuter cet exercice de musculation? 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