{"id":47018,"date":"2020-05-19T15:28:28","date_gmt":"2020-05-19T13:28:28","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47018"},"modified":"2025-02-11T15:59:32","modified_gmt":"2025-02-11T14:59:32","slug":"developpe-militaire","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/developpe-militaire\/","title":{"rendered":"Le d\u00e9velopp\u00e9 militaire"},"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\/developpe-militaire-2.jpg\" alt=\"D\u00e9velopp\u00e9 militaire\" class=\"wp-image-50014\"\/><\/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>Le d\u00e9velopp\u00e9 \u00ab&nbsp;militaire&nbsp;\u00bb appel\u00e9 aussi <strong>d\u00e9velopp\u00e9 devant<\/strong> est un exercice <strong>destin\u00e9 \u00e0 muscler les \u00e9paules<\/strong>. L\u2019\u00e9paule est une articulation complexe compos\u00e9e de trois faisceaux principaux. Ce sont le <strong>delto\u00efde ant\u00e9rieur, le lat\u00e9ral ou moyen et le post\u00e9rieur<\/strong>. Ces trois faisceaux travaillent en synergie. Mais des mouvements sp\u00e9cifiques sollicitent plus ou moins l\u2019un des trois faisceaux. L\u2019\u00e9paule est donc une articulation qui requiert un programme \u00e9quilibr\u00e9 pour un d\u00e9veloppement harmonieux sans risque de blessure.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Le d\u00e9velopp\u00e9 militaire : pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Les pratiquants commettent souvent des erreurs quand il s\u2019agit de d\u00e9velopper les delto\u00efdes. En effet, il existe une <strong>diff\u00e9rence infime lors d\u2019un d\u00e9velopp\u00e9 nuque ou d\u00e9velopp\u00e9 devant<\/strong>, que ce soit avec une barre ou au cadre guide. Ces exercices <strong>sollicitent principalement les delto\u00efdes ant\u00e9rieurs<\/strong>. Ce n\u2019est que le fait de <strong>placer la barre dans la nuque qui permet de solliciter l\u2019arri\u00e8re des \u00e9paules<\/strong> (delto\u00efdes post\u00e9rieurs). N&rsquo;oubliez pas qu&rsquo;il s&rsquo;agit d&rsquo;une <strong>articulation complexe, fragile et multidirectionnelle.<\/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>Fais-toi coacher \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 le developpe militaire?<\/h2>\n\n\n\n<p>Il peut \u00eatre r\u00e9alis\u00e9 <strong>assis<\/strong>, le dos en appui ou libre, <strong>ou bien debout avec barre ou halt\u00e8res<\/strong>. Cet exercice est principalement <strong>destin\u00e9 au travail des \u00e9paules et plus pr\u00e9cis\u00e9ment des delto\u00efdes ant\u00e9rieurs<\/strong>. <\/p>\n\n\n\n<p>Pour les novices, ex\u00e9cuter le&nbsp;<strong>d\u00e9velopp\u00e9 militaire assis<\/strong>&nbsp;avec un dossier limite les contraintes sur le bas du dos. Ensuite, vous pouvez ex\u00e9cuter les d\u00e9velopp\u00e9s sans dossier ou debout gr\u00e2ce au travail de gainage qui garantit la stabilit\u00e9 de la zone abdo-lombaire. <strong>Saisir la barre ou les halt\u00e8res en pronation au niveau des oreilles<\/strong>. Assurez-vous d\u2019avoir le dos fixe et gain\u00e9. Les lombaires en position&nbsp;<strong>neutre,&nbsp;poussez verticalement jusqu\u2019\u00e0 extension compl\u00e8te des bras<\/strong>. <strong>Redescendez en prenant soin que les coudes soient dirig\u00e9s vers le sol<\/strong>. En position initiale les bras sont tendus, ensuite fl\u00e9chissez l\u2019avant-bras en direction de l\u2019\u00e9paule. Pour obtenir une contraction optimale, finissez le geste en remontant l\u00e9g\u00e8rement les coudes. L\u2019utilisation des halt\u00e8res permet d\u2019accentuer la contraction en tournant les pouces vers l\u2019ext\u00e9rieur (rotation externe). Ensuite, redescendez en ma\u00eetrisant la charge sans tendre le bras \u00e0 100% pour maintenir la tension sur le muscle.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"315\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/09\/developpe-militaire-barre.png\" alt=\"d\u00e9velopp\u00e9 militaire \u00e0 la barre\" class=\"wp-image-50797\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"339\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/09\/developpe-militaire-halteres.png\" alt=\"d\u00e9velopp\u00e9 militaire aux halt\u00e8res\" class=\"wp-image-50798\"\/><\/figure>\n<\/div><\/div>\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>Si le d\u00e9veloppe militaire nuque suscite trop de contrainte sur les \u00e9paules (tiraillement, inconfort), n\u2019h\u00e9sitez pas \u00e0 placer la barre (ou les halt\u00e8res) devant. Il faut d\u00e8s lors adapter le dossier de mani\u00e8re \u00e0 ce que la barre passe librement devant le visage.<\/li><li>Mise en garde lors de l\u2019utilisation du cadre guide&nbsp;: il ne faut jamais que les coudes soient dirig\u00e9s vers l\u2019arri\u00e8re de fa\u00e7on \u00e0 ne cr\u00e9er aucune l\u00e9sion sur la partie ant\u00e9rieure de l\u2019\u00e9paule.<\/li><li>Au moment de la descente maintenez les coudes dans l\u2019axe du corps. N\u2019h\u00e9sitez pas \u00e0 vous repositionner \u00e0 chaque r\u00e9p\u00e9tition au d\u00e9but.<\/li><li>Ce risque est quasiment inexistant au travail \u00e0 la barre libre ou lors du d\u00e9velopp\u00e9 militaire avec halt\u00e8res.<\/li><li>Pour les d\u00e9butants, le d\u00e9velopp\u00e9 militaire machine emp\u00eache toute blessure, permettant de soulever plus lourd, mais la r\u00e9sistance varie selon les machines.<\/li><li>En prise neutre, le developp\u00e9 militaire est plus s\u00fbr au niveau de l&rsquo;articulation de l&rsquo;\u00e9paule.<\/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>&nbsp;<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le d\u00e9velopp\u00e9 \u00ab militaire \u00bb appel\u00e9 aussi d\u00e9velopp\u00e9 devant est un exercice destin\u00e9 \u00e0 muscler les \u00e9paules. L\u2019\u00e9paule est une articulation complexe compos\u00e9e de trois faisceaux principaux. Ce sont le delto\u00efde ant\u00e9rieur, le lat\u00e9ral ou moyen et le post\u00e9rieur. <\/p>\n","protected":false},"author":16,"featured_media":50014,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2175],"tags":[1920,225,87,113],"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 d\u00e9velopp\u00e9 militaire, comment l&#039;ex\u00e9cuter?<\/title>\n<meta name=\"description\" content=\"Le d\u00e9velopp\u00e9 militaire, comment ex\u00e9cuter cet exercice de musculation? 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Vous allez adorer son humour, m\u00eame s'il ne plaisante pas avec le coaching...","url":"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/"}]}},"featured_image_src":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/developpe-militaire-2-600x400.jpg","featured_image_src_square":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/developpe-militaire-2-600x600.jpg","author_info":{"display_name":"Patrick W.","author_link":"https:\/\/www.fitadium.com\/conseils\/author\/patrick\/"},"_links":{"self":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/47018","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/users\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/comments?post=47018"}],"version-history":[{"count":19,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/47018\/revisions"}],"predecessor-version":[{"id":59949,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/47018\/revisions\/59949"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media\/50014"}],"wp:attachment":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media?parent=47018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/categories?post=47018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/tags?post=47018"},{"taxonomy":"post_theme","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/post_theme?post=47018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}