{"id":47741,"date":"2020-06-09T14:00:02","date_gmt":"2020-06-09T12:00:02","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47741"},"modified":"2020-08-03T10:49:51","modified_gmt":"2020-08-03T08:49:51","slug":"programme-musculation-epaules","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-musculation-epaules\/","title":{"rendered":"Programme musculation pour les \u00e9paules"},"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\/programme-epaules-1.jpg\" alt=\"entrainement musculation epaules\" class=\"wp-image-47938\"\/><\/figure>\n\n\n\n<p>Ce <strong>programme<\/strong> sp\u00e9cialement consacr\u00e9 au <strong>d\u00e9veloppement des \u00e9paules<\/strong> a \u00e9t\u00e9 \u00e9labor\u00e9 par nos coachs. Il inclut 4 <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/epaules\/\">exercices destin\u00e9s aux \u00e9paules<\/a><\/strong> propos\u00e9s avec plusieurs variantes et combine les <strong><a href=\"\/conseils\/augmenter-intensite\/\">techniques du d\u00e9gressif et du pyramidal<\/a><\/strong><a href=\"\/conseils\/augmenter-intensite\/\"> <\/a>pour plus d&rsquo;intensit\u00e9.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>D\u00e9velopp\u00e9 assis avec barre ou halt\u00e8re : 6 s\u00e9ries <strong>pyramidales*<\/strong> 15\/12\/10\/8\/10\/12 r\u00e9p\u00e9titions.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"295\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/00911105-Barbell-Seated-Overhead-Press_Shoulders_small.png\" alt=\"\" class=\"wp-image-48144\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"398\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/02901105-Dumbbell-Bench-Seated-Press_Shoulders_small.png\" alt=\"\" class=\"wp-image-48145\"\/><\/figure><\/div>\n\n\n\n<p>Saisir la <strong>barre ou les halt\u00e8res en pronation<\/strong> au niveau des oreilles. Assurez-vous d\u2019avoir le dos fixe et gain\u00e9. Les lombaires en position neutre,<strong> poussez verticalement jusqu\u2019\u00e0 extension compl\u00e8te des bras<\/strong> avant de redescendre en prenant soin que les coudes soient dirig\u00e9s vers le sol. <\/p>\n\n\n\n<p><strong>*Pyramidale consiste \u00e0 faire une premi\u00e8re s\u00e9rie longue\navec une charge mod\u00e9r\u00e9e et graduellement, \u00e0 chaque s\u00e9rie, augmenter la charge\nen diminuant le nombre de r\u00e9p\u00e9titions pour terminer par une s\u00e9rie longue est\nl\u00e9g\u00e8re.&nbsp; <\/strong><\/p>\n\n\n\n<p>Conseil<\/p>\n\n\n\n<p>Si le d\u00e9velopp\u00e9 nuque suscite trop de contraintes sur les \u00e9paules (tiraillement, inconfort), n\u2019h\u00e9sitez pas \u00e0 <strong>placer la barre devant<\/strong>. Il faut d\u00e8s lors adapter le dossier de mani\u00e8re \u00e0 ce que la barre passe librement devant le visage. <\/p>\n\n\n\n<p>NB&nbsp;: Mise en garde lors de l\u2019utilisation du cadre\nguide&nbsp;: <\/p>\n\n\n\n<p>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. Au moment de la descente <strong>maintenez les coudes dans l\u2019axe du corps dirig\u00e9s vers le bas<\/strong>. N\u2019h\u00e9sitez pas \u00e0 vous repositionner \u00e0 chaque r\u00e9p\u00e9tition au d\u00e9but. Ce risque est quasiment inexistant au travail \u00e0 la barre libre ou aux halt\u00e8res. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00c9l\u00e9vations lat\u00e9rales avec halt\u00e8res ou au\nc\u00e2ble&nbsp;: 4 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"288\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/03341105-Dumbbell-Lateral-Raise_shoulder_small.png\" alt=\"\" class=\"wp-image-48146\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"334\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/01921105-Cable-One-Arm-Lateral-Raise_Shoulders_small.png\" alt=\"\" class=\"wp-image-48148\"\/><\/figure><\/div>\n\n\n\n<p>En position debout, <strong>saisissez les halt\u00e8res qui sont plac\u00e9s de chaque c\u00f4t\u00e9 des hanches.<\/strong> Les pieds \u00e0 la largeur des \u00e9paules, la ceinture lombaire est gain\u00e9e. Proc\u00e9dez \u00e0 une l\u00e9g\u00e8re flexion des coudes et verrouillez-les afin de les s\u00e9curiser. Ensuite, <strong>montez les bras lat\u00e9ralement de fa\u00e7on \u00e0 garder les coudes et les mains sur une m\u00eame ligne.<\/strong> \u00c0 aucun moment les mains ne peuvent \u00eatre plus hautes que les coudes ce qui limite l\u2019amplitude du mouvement. Puis, <strong>redescendez en retenant les halt\u00e8res<\/strong> de fa\u00e7on \u00e0 rejoindre le c\u00f4t\u00e9 des hanches.<\/p>\n\n\n\n<p>Il existe une autre alternative qui <strong>utilise la poulie basse<\/strong> et qui s\u2019effectue <strong>\u00e0 un bras<\/strong>. Le passage du c\u00e2ble impose de se tenir l\u00e9g\u00e8rement en retrait de la main. Cette m\u00e9thode permet de maintenir une tension constante sur le muscle. <\/p>\n\n\n\n<p>Conseil<\/p>\n\n\n\n<p>Ne vous \u00e9tonnez pas d\u2019\u00eatre oblig\u00e9 d\u2019<strong>utiliser des charges l\u00e9g\u00e8res<\/strong>\u2026 tout est relatif&nbsp;! La distance entre le muscle travaill\u00e9 et la charge augmente consid\u00e9rablement la difficult\u00e9. Ne vous aidez pas du dos pour remonter et \u00e9vitez de redescendre les halt\u00e8res devant en courbant l\u2019\u00e9chine au risque de vous blesser au niveau des lombaires. \u00c9vitez de plier les coudes exag\u00e9r\u00e9ment pour augmenter les poids. Le fait de rapprocher les halt\u00e8res du corps augmente la force mais sollicite davantage les trap\u00e8zes qui pendant cet exercice doivent limiter leur effort. <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00c9l\u00e9vation lat\u00e9rales pench\u00e9 dit\n\u00ab&nbsp;l\u2019oiseau&nbsp;\u00bb,&nbsp;aux c\u00e2bles ou Peck Deck : 4 s\u00e9ries de 8 \u00e0 12\nr\u00e9p\u00e9titions.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"220\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/01541105-Cable-Cross-over-Revers-Fly_Shoulders_small.png\" alt=\"\" class=\"wp-image-48147\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"293\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/06021105-Lever-Seated-Reverse-Fly_Shoulders_small.png\" alt=\"\" class=\"wp-image-48149\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"173\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/03781105-Dumbbell-Rear-Fly_Shoulders_small.png\" alt=\"\" class=\"wp-image-48150\"\/><\/figure><\/div>\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>Un coach pour tes \u00e9paules?<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<p>Cet exercice r\u00e9clame une rigueur de placement pour qu\u2019il puisse \u00eatre effectu\u00e9 correctement. Assis ou debout, le but est de pouvoir <strong>maintenir le buste tr\u00e8s inclin\u00e9 et fixe<\/strong>. Une fois en position, saisissez les halt\u00e8res et placez-les de chaque c\u00f4t\u00e9 des pieds qui sont pos\u00e9s \u00e0 plat au sol. Ensuite,<strong> en r\u00e9alisant une tr\u00e8s l\u00e9g\u00e8re flexion des coudes, montez-les dans un axe qui se dirige en avant des \u00e9paules<\/strong>. Puis, <strong>redescendez lentement vers la position initiale<\/strong>. <\/p>\n\n\n\n<p>Ce m\u00eame mouvement peut \u00eatre r\u00e9alis\u00e9 <strong>\u00e0 la poulie basse, d\u2019un bras ou des deux simultan\u00e9ment<\/strong>. <\/p>\n\n\n\n<p>La <strong>machine Pec Deck<\/strong> 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. <\/p>\n\n\n\n<p>Conseil<\/p>\n\n\n\n<p>La <strong>position pench\u00e9e<\/strong> est parfois difficile \u00e0 maintenir pourtant elle est cruciale pour un travail bien cibl\u00e9. Le cas \u00e9ch\u00e9ant, placez-vous la poitrine en appui sur un banc l\u00e9g\u00e8rement inclin\u00e9. <strong>Si le buste se rel\u00e8ve<\/strong> m\u00eame de mani\u00e8re imperceptible <strong>le travail du faisceau post\u00e9rieur est moins important<\/strong> car la participation des trap\u00e8zes moyens et sup\u00e9rieurs est plus grande. 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.&nbsp;&nbsp;&nbsp; <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Rowing menton avec barre en Z ou\nclassique&nbsp;: 5 s\u00e9ries <strong>d\u00e9gressives*&nbsp; <\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"353\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/01201105-Barbell-Upright-Row_shoulder_small.png\" alt=\"\" class=\"wp-image-48151\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"274\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/01231105-Barbell-Wide-Grip-Upright-Row_Shoulders_small.png\" alt=\"\" class=\"wp-image-48154\"\/><\/figure><\/div>\n\n\n\n<p>En position debout, les pieds \u00e0 la largeur des hanches saisissez la barre en pronation. Le dos gain\u00e9 <strong>la barre est plac\u00e9e devant vous bras tendus<\/strong>. Ensuite, en prenant soin d\u2019effectuer une <strong>traction verticale<\/strong> qui longe le buste, <strong>montez les coudes au point le plus haut<\/strong>. Ce sont les coudes qui sont les points culminants et non les mains. Puis redescendez en position initiale en longeant le corps. <\/p>\n\n\n\n<p><strong>*<\/strong><strong>D\u00e9gressive\nconsiste \u00e0 r\u00e9aliser chaque s\u00e9rie jusqu\u2019\u00e0 l\u2019\u00e9chec en diminuant la charge \u00e0\nchaque s\u00e9rie sans temps de repos.<\/strong><\/p>\n\n\n\n<p>Conseil<\/p>\n\n\n\n<p>Pour que le rowing soit efficace, il est essentiel de <strong>tirer les coudes vers le point le plus haut<\/strong>. Gardez le dos plat et verrouill\u00e9 \u00e0 tout moment. Bien qu\u2019il soit impossible de dissocier le travail des \u00e9paules et des trap\u00e8zes, la <strong>prise large augmente le travail des \u00e9paules<\/strong> en limitant la participation des trap\u00e8zes. \u00c0 l\u2019inverse, la <strong>prise \u00e9troite<\/strong> <strong>cible davantage le travail des trap\u00e8zes<\/strong>. &nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ce programme sp\u00e9cialement consacr\u00e9 au d\u00e9veloppement des \u00e9paules a \u00e9t\u00e9 \u00e9labor\u00e9 par nos coachs. Il inclut 4 exercices destin\u00e9s aux \u00e9paules propos\u00e9s avec plusieurs variantes et combine les techniques du d\u00e9gressif et du pyramidal pour plus d&rsquo;intensit\u00e9. D\u00e9velopp\u00e9 assis avec barre ou halt\u00e8re : 6 s\u00e9ries pyramidales* 15\/12\/10\/8\/10\/12 r\u00e9p\u00e9titions. Saisir la barre ou les halt\u00e8res [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":47938,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2175],"tags":[225,113,251],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme de musculation pour le d\u00e9veloppement des \u00e9paules<\/title>\n<meta name=\"description\" content=\"Ce programme de musculation est pr\u00e9vu pour le d\u00e9veloppement des \u00e9paules et inclut des exercices sp\u00e9cifiques pour le travail de ces muscles\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-epaules\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" 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