{"id":48258,"date":"2020-06-19T22:30:25","date_gmt":"2020-06-19T20:30:25","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=48258"},"modified":"2020-08-03T10:38:55","modified_gmt":"2020-08-03T08:38:55","slug":"programme-musculation-dos","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-musculation-dos\/","title":{"rendered":"Programme musculation pour le dos"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/programme-musculation-dos.jpg\" alt=\"Programme musculation dos\" class=\"wp-image-48480\"\/><\/figure>\n\n\n\n<p>Pour que le <strong>dos soit muscl\u00e9 de mani\u00e8re harmonieuse,<\/strong> il faut <strong>modifier les angles d\u2019attaque<\/strong> sur les diff\u00e9rents muscles. Ce programme musculation dos mixe travail vertical, \u00e0 45\u00b0, horizontal et exercices mono et polyarticulaires pour mobiliser ces groupes musculaires.&nbsp; <\/p>\n\n\n\n<p>Voici le programme dos musculation id\u00e9al, pr\u00e9vu par notre coach, \u00e0 int\u00e9grer dans vos s\u00e9ances de musculation.<\/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;un coach pour d\u00e9velopper votre dos?<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<h2>6 exercices pour ce programme dos<\/h2>\n\n\n\n<ul><li>Tractions verticales ou tirages verticaux \u00e0 la poulie haute devant ou derri\u00e8re la nuque en prise large : 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\" width=\"411\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/01971105-Cable-Pulldown-pro-lat-bar_Back_small.png\" alt=\"Tractions verticales devant poulie haute\" class=\"wp-image-48259\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"348\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/13251105-Cable-Wide-Grip-Rear-Pulldown-Behind-Neck_Back_small.png\" alt=\"Tractions verticales nuque poulie haute\" class=\"wp-image-48260\"\/><\/figure><\/div>\n\n\n\n<p><strong>OU<\/strong><\/p>\n\n\n\n<ul><li>Tractions \u00e0 la barre fixe en <strong>pronation<\/strong> ou <strong>supination, <\/strong>prise large ou prise serr\u00e9e : 4 s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions en ajustant avec lest si n\u00e9cessaire.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"361\" height=\"320\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/06521105-Pull-up_Back_small.png\" alt=\"Tractions barre fixe pronation\" class=\"wp-image-48261\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"358\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/13271105-Close-Grip-Chin-Up_Back_small.png\" alt=\"Tractions barre fixe supination\" class=\"wp-image-48262\"\/><\/figure><\/div>\n\n\n\n<ul><li>Soulev\u00e9s de terre&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\" width=\"480\" height=\"267\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/00321105-Barbell-Deadlift_Hips_small.png\" alt=\"Soulev\u00e9 de terre\" class=\"wp-image-48263\"\/><\/figure><\/div>\n\n\n\n<ul><li>Tractions horizontales (ou tirage horizontal) prise neutre largeur moyenne : 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\" width=\"480\" height=\"274\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/02391105-Cable-Straight-Back-Seated-Row_Back_small.png\" alt=\"Tractions horizontales prise neutre\" class=\"wp-image-48264\"\/><\/figure><\/div>\n\n\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <strong>OU <\/strong><\/p>\n\n\n\n<ul><li>Rowing avec une barre ou avec un halt\u00e8re&nbsp;:\n4 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\" width=\"480\" height=\"247\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/00271105-Barbell-Bent-Over-Row_Back_small.png\" alt=\"Rowing barre\" class=\"wp-image-48265\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"480\" height=\"263\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/02921105-Dumbbell-Bent-over-Row_back_Back_small.png\" alt=\"Rowing \u00e0 un bras\" class=\"wp-image-48266\"\/><\/figure><\/div>\n\n\n\n<ul><li>Push down bras tendus en pronation prise\nmoyenne&nbsp;: 4 s\u00e9ries de 15 r\u00e9p\u00e9titions. <\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/06\/12291105-Cable-Standing-Lat-Pushdown-rope-equipment_Back_small.png\" alt=\"Push down bras tendus pronation\" class=\"wp-image-48267\" width=\"480\" height=\"258\"\/><\/figure><\/div>\n\n\n\n<h2>Les 4 conseils pour le succ\u00e8s<\/h2>\n\n\n\n<ul><li>Pour ces exercices de musculation, ex\u00e9cutez tous les mouvements dans leur amplitude maximum.<\/li><li>Gardez la poitrine ouverte sur chaque exercice.<\/li><li>Pensez \u00e0 toujours \u00eatre gain\u00e9.<\/li><li>Conservez l\u2019angle initial (position du dos) pendant tout l\u2019exercice.<\/li><\/ul>\n\n\n\n<h3>Conclusion<\/h3>\n\n\n\n<p>Pour une <strong>bonne musculature du dos,<\/strong> il faut int\u00e9grer dans votre programme musculation dos pour le volume des <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/dos\/\">exercices qui sollicitent le dos<\/a><\/strong> sous diff\u00e9rents angles. Les muscles dorsaux \u00e9tant actifs sur presque 180\u00b0 il est essentiel de les travailler dans des postures multiples. C\u2019est l\u2019<strong>angle d\u00e9crit par le buste<\/strong> en relation avec la <strong>charge<\/strong> et la <strong>position des mains<\/strong> (pronation \/ supination) <strong>qui d\u00e9terminent la zone travaill\u00e9e<\/strong>.&nbsp; Pour la musculation du dos, ce programme est compl\u00e9mentaire d&rsquo;un <strong><a href=\"\/conseils\/programme-musculation-epaules\/\">programme \u00e9paules<\/a><\/strong>. Respectez bien les temps de repos pour ne pas surentrainer vos muscles.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pour que le dos soit muscl\u00e9 de mani\u00e8re harmonieuse, il faut modifier les angles d\u2019attaque sur les diff\u00e9rents muscles. Ce programme musculation dos mixe travail vertical, \u00e0 45\u00b0, horizontal et exercices mono et polyarticulaires pour mobiliser ces groupes musculaires.&nbsp; Voici le programme dos musculation id\u00e9al, pr\u00e9vu par notre coach, \u00e0 int\u00e9grer dans vos s\u00e9ances de [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":48480,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2173],"tags":[746,550,2193],"post_theme":[1943],"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 dos et les dorsaux<\/title>\n<meta name=\"description\" content=\"Un programme de musculation pour le dos avec 6 exercices ciblant les dorsaux permettant de travailler et d\u00e9velopper les muscles du dos.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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