{"id":47747,"date":"2020-06-10T10:00:33","date_gmt":"2020-06-10T08:00:33","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=47747"},"modified":"2020-08-03T10:49:26","modified_gmt":"2020-08-03T08:49:26","slug":"programme-musculation-trapezes","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-musculation-trapezes\/","title":{"rendered":"Programme musculation pour les trap\u00e8zes"},"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\/trapeze-exercices-muscu.jpg\" alt=\"exercices pour muscler les trap\u00e8zes\" class=\"wp-image-47942\"\/><\/figure>\n\n\n\n<p>Les <strong>trap\u00e8zes<\/strong> sont des <strong>muscles situ\u00e9s sur la partie haute du dos<\/strong>, entre la nuque et les \u00e9paules, descendant entre les omoplates vers les vert\u00e8bres dorsales. Bien qu\u2019ils contribuent aux efforts produits par les \u00e9paules et le dos, ils peuvent avoir une routine qui leur est sp\u00e9cialement d\u00e9di\u00e9e. Ils permettent de hausser et descendre les \u00e9paules, de les tirer vers l\u2019arri\u00e8re et participent aussi aux mouvements de la t\u00eate. <\/p>\n\n\n\n<p>Les trap\u00e8zes sont consid\u00e9r\u00e9s comme des <strong>muscles appartenant au groupe des muscles du dos<\/strong> car la partie sup\u00e9rieure s\u2019ins\u00e8re au niveau des vert\u00e8bres cervicales et la partie inf\u00e9rieure rejoint les dorsales entre la dixi\u00e8me et douzi\u00e8me vert\u00e8bre.&nbsp; <\/p>\n\n\n\n<p>Consultez \u00e9galement nos <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/epaules\/\">autres exercices \u00e9paules<\/a><\/strong> ou notre <strong><a href=\"\/conseils\/programme-musculation-epaules\/\">programme d\u00e9di\u00e9 aux \u00e9paules<\/a><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les muscles concern\u00e9s&nbsp;:<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Trap\u00e8zes sup\u00e9rieurs situ\u00e9s entre la nuque et l\u2019\u00e9paule qui sont fortement sollicit\u00e9s lors du haussement d\u2019\u00e9paules. <\/li><li>Trap\u00e8zes moyens situ\u00e9s entre les omoplates qui sont fortement sollicit\u00e9s lors du tirage des \u00e9paules vers l\u2019arri\u00e8re. <\/li><li>Trap\u00e8zes inf\u00e9rieurs situ\u00e9s entre les grands dorsaux qui sont fortement sollicit\u00e9s lors de l\u2019extension du dos, \u00e9paules vers l\u2019arri\u00e8re. <\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">La routine id\u00e9ale pour des trap\u00e8zes bien muscl\u00e9s<\/h2>\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=\"480\" height=\"334\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/02461105-Cable-Upright-Row_shoulder_small.png\" alt=\"Rowing menton\" class=\"wp-image-48093\"\/><\/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 la barre est plac\u00e9e devant vous bras tendus. Ensuite, en prenant soin d\u2019effectuer une traction verticale qui longe le buste, montez les coudes au point le plus haut. 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>*D\u00e9gressive: consiste \u00e0 r\u00e9aliser chaque s\u00e9rie jusqu\u2019\u00e0 l\u2019\u00e9chec en diminuant la charge \u00e0 chaque s\u00e9rie sans temps de repos.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Schugs \u00e0 la barre ou aux halt\u00e8res&nbsp;: 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=\"354\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/04061105-Dumbbell-Shrug_Back_small-1.png\" alt=\"Shrug avec halt\u00e8res\" class=\"wp-image-48097\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"276\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/00951105-Barbell-Shrug_Back_small.png\" alt=\"Shrug \u00e0 la barre\" class=\"wp-image-48095\"\/><\/figure><\/div>\n\n\n\n<p>Cet exercice permet d\u2019<strong>isoler le travail des trap\u00e8zes sup\u00e9rieurs<\/strong>. Il peut se r\u00e9aliser avec une barre ou des halt\u00e8res en position debout ou assise uniquement avec les halt\u00e8res. Le travail <strong>avec une barre<\/strong> impose de faire le choix de la <strong>placer devant ou derri\u00e8re le corps<\/strong>. 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.&nbsp; <\/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>Ton propre programme trap\u00e8zes avec un coach<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<p>Que ce soit avec une barre ou des halt\u00e8res l\u2019exercice\nconsiste \u00e0 remonter les \u00e9paules en direction des oreilles. La prise avec barre\npeut se faire soit en pronation, soit en supination ou les mains en prise\noppos\u00e9e pour emp\u00eacher la barre de tourner lors de charges importantes. La barre\nplac\u00e9e derri\u00e8re le bassin fait intervenir davantage les delto\u00efdes post\u00e9rieurs. Quand\nla barre est plac\u00e9e devant il est possible de modifier l\u00e9g\u00e8rement l\u2019inclinaison\ndu buste vers l\u2019avant afin de varier quelque peu la zone cibl\u00e9e. En vous\ninclinant vers l\u2019avant vous ciblez davantage la partie basse des trap\u00e8zes\nsup\u00e9rieurs. \u00c0 l\u2019inverse, si vous restez droit vous aurez plus d\u2019effet sur la\npartie sup\u00e9rieure. L\u2019utilisation des halt\u00e8res permet de varier \u00e0 chaque\nr\u00e9p\u00e9tition en fonction du ressenti.&nbsp; <\/p>\n\n\n\n<p>Conseil<\/p>\n\n\n\n<p>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 au niveau du cou.&nbsp;&nbsp;&nbsp; <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les trap\u00e8zes sont des muscles situ\u00e9s sur la partie haute du dos, entre la nuque et les \u00e9paules, descendant entre les omoplates vers les vert\u00e8bres dorsales. Bien qu\u2019ils contribuent aux efforts produits par les \u00e9paules et le dos, ils peuvent avoir une routine qui leur est sp\u00e9cialement d\u00e9di\u00e9e. <\/p>\n","protected":false},"author":16,"featured_media":47942,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2175],"tags":[113,251,581],"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>Exercice et programme musculation trap\u00e8zes: se muscler les trap\u00e8zes<\/title>\n<meta name=\"description\" content=\"Un programme d&#039;exercices complet pour se muscler les trap\u00e8zes en suivant le programme musculation sp\u00e9cialement con\u00e7u par nos coachs\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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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\/06\/trapeze-exercices-muscu-600x400.jpg","featured_image_src_square":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/trapeze-exercices-muscu-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\/47747","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=47747"}],"version-history":[{"count":27,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/47747\/revisions"}],"predecessor-version":[{"id":48934,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/47747\/revisions\/48934"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media\/47942"}],"wp:attachment":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media?parent=47747"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/categories?post=47747"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/tags?post=47747"},{"taxonomy":"post_theme","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/post_theme?post=47747"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}