{"id":48567,"date":"2020-08-21T11:00:43","date_gmt":"2020-08-21T09:00:43","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=48567"},"modified":"2020-11-13T10:49:53","modified_gmt":"2020-11-13T09:49:53","slug":"lombaires","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/lombaires\/","title":{"rendered":"Les lombaires"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"alignleft\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/lombaires-chaise-a-lombaires.jpg\" alt=\"\" class=\"wp-image-49550\"\/><\/figure><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Difficult\u00e9 technique:<\/strong>&nbsp;<strong>****<\/strong><\/li><li> <strong>Zone<\/strong>:&nbsp;<strong>lombaires, dos<\/strong> <\/li><li> <strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>banc ou chaise \u00e0 lombaires, barre droite.<\/strong> <\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Les exercices lombaires: pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Les <strong>muscles lombaires<\/strong> sont des muscles <strong>situ\u00e9s de chaque c\u00f4t\u00e9 de la colonne vert\u00e9brale<\/strong> qui permettent de <strong>redresser le dos. <\/strong>Ce sont les muscles<strong> \u00e9recteurs du rachis<\/strong>. Ils ont aussi un <strong>r\u00f4le protecteur de la colonne<\/strong> qui gr\u00e2ce \u00e0 une bonne tonicit\u00e9 s\u00e9curise la zone lombaire, notamment lors d&rsquo;exercices lourds.. <\/p>\n\n\n\n<p>Les muscles qui composent les lombaires sont aussi appel\u00e9s \u00e9recteurs spinaux et carr\u00e9 des lombes.<\/p>\n\n\n\n<p>Ces muscles sont<strong> tr\u00e8s sollicit\u00e9s lors des activit\u00e9s de tous les jours<\/strong> qu\u2019elles soient professionnelles ou sportives. Associ\u00e9s aux abdominaux, ce sont eux qui <strong>participent au gainage<\/strong>. <\/p>\n\n\n\n<p>En contractions concentriques (redressement du dos), excentriques (inclinaison vers l\u2019avant, lat\u00e9rale) ou isom\u00e9triques (gainage), les muscles lombaires garantissent le <strong>bon maintien du buste en toute circonstance. &nbsp; <\/strong><\/p>\n\n\n\n<p>Dans ces exercices de musculation lombaires, les grands fessiers et les ischios sont aussi fortement mobilis\u00e9s. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter les exercices lombaires?<\/h2>\n\n\n\n<p>Le renforcement des muscles lombaires peut \u00eatre <strong>r\u00e9alis\u00e9 au poids de corps<\/strong> <strong>ou avec des charges <\/strong>(barre ou halt\u00e8res). <\/p>\n\n\n\n<p>Il consiste \u00e0 redresser le buste en r\u00e9alisant une <strong>contraction concentrique<\/strong> des muscles lombaires. <\/p>\n\n\n\n<p>Les lombaires sont <strong>engag\u00e9s dans de nombreux exercices de musculation<\/strong> fr\u00e9quemment pratiqu\u00e9s comme le squat, le <strong><a href=\"\/conseils\/rowing-dos\/\">rowing<\/a><\/strong> ou le <strong><a href=\"\/conseils\/souleve-de-terre-deadlift\/\">soulev\u00e9 de terre<\/a><\/strong>, mais pour un travail lombaire cibl\u00e9, misez sur ces trois exercices.<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">La chaise \u00e0 lombaires<\/h3>\n\n\n\n<p>La <strong>Chaise \u00e0 Lombaires ou extension lombaires<\/strong> est un dispositif pour exercice lombaire machine, permettant de bloquer les chevilles en \u00e9tant en appui sur les cuisses. <\/p>\n\n\n\n<p>Placez le buste en porte-\u00e0-faux, dans le vide, de mani\u00e8re \u00e0 pouvoir librement basculer vers le bas et revenir en position horizontale par la contraction des muscles lombaires. <\/p>\n\n\n\n<p>En <strong>contraction isom\u00e9trique,<\/strong> l\u2019exercice d&rsquo;extension au banc consiste \u00e0 maintenir le buste sur une ligne oblique en effort statique.  <\/p>\n\n\n\n<p>Attention, ne remontez pas au-del\u00e0 de votre cambrure naturelle,  au risque de mettre trop de pression sur les lombaires. Gardez le dos dans l&rsquo;axe des jambes.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"720\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/14651301-45-degree-hyperextension-arms-in-front-of-chest-Side-POV_Back_720.gif\" alt=\"Extension lombaire ou chaise \u00e0 lombaires\" class=\"wp-image-49446\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> Le \u00ab&nbsp;Good Morning&nbsp;\u00bb <\/h3>\n\n\n\n<p>Cet exercice consiste \u00e0 placer une barre sur les \u00e9paules pour ensuite exercer une inclinaison vers l\u2019avant, comme pour saluer. <\/p>\n\n\n\n<p>Debout, les pieds \u00e0 la largeur des hanches, le <strong>dos est plat et reste parfaitement gain\u00e9<\/strong>. Une fois que le buste est proche de l\u2019horizontale, dos l\u00e9g\u00e8rement cambr\u00e9, vous revenez en position verticale. <\/p>\n\n\n\n<p>Pour une bonne ex\u00e9cution, il faut que les <strong>genoux soient l\u00e9g\u00e8rement fl\u00e9chis<\/strong> et que <strong>le<\/strong> <strong>bassin se dirige un peu vers l\u2019arri\u00e8re<\/strong> lors de l\u2019inclinaison. <\/p>\n\n\n\n<p>C&rsquo;est un exercice risqu\u00e9 pour le dos si non ma\u00eetris\u00e9 et pratiqu\u00e9 avec des charges trop lourdes: attention \u00e0 ne pas arrondir le dos, ni descendre trop bas. Veillez \u00e0 r\u00e9aliser parfaitement le mouvement \u00e0 vide avant de charger les barres.<\/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\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"757\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/07\/22151101-Barbell-Good-Morning-female_Thighs_medium.png\" alt=\"Good morning barre\" class=\"wp-image-48818\"\/><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"296\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/15191101-Smith-Good-Morning-Off-Pins_Hips_small.png\" alt=\"Good morning \u00e0 la smith machine ou barre guid\u00e9e\" class=\"wp-image-49448\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Gainage lombaire&nbsp;:<\/h3>\n\n\n\n<p>En musculation lombaire sans mat\u00e9riel, le  <strong>gainage lombaire<\/strong> peut aussi se r\u00e9aliser <strong>au sol <\/strong>avec un exercice de soulev\u00e9 de hanche. <\/p>\n\n\n\n<p>Couch\u00e9 sur le dos, jambes pli\u00e9es, placez les pieds \u00e0 plat au sol. Ensuite, relevez le bassin de mani\u00e8re \u00e0 l\u2019aligner entre les \u00e9paules et les genoux. Maintenez la posture 30 \u00e0 120 secondes en fonction de votre niveau et r\u00e9p\u00e9tez l\u2019exercice 4 \u00e0 6 fois.&nbsp; <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"220\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/14221101-Pelvic-Tilt-Into-Bridge_Hips_medium.png\" alt=\"Gainage lombaire\" class=\"wp-image-49460\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Conseils du coach<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Les muscles lombaires sont les antagonistes des abdominaux. Pour cette raison il est essentiel de garder l\u2019\u00e9quilibre entre ces deux groupes musculaires.<\/li><li>Trop de pratiquants travaillent leurs abdominaux \u00e0 outrance et n\u00e9gligent la zone lombaire. Tr\u00e8s vite ils sont confront\u00e9s \u00e0 des douleurs dorsales qui sont g\u00e9n\u00e9r\u00e9es par ce d\u00e9s\u00e9quilibre musculaire. <\/li><li>Un programme d\u2019entra\u00eenement bien con\u00e7u doit comporter autant d\u2019exercices de renforcement lombaires que pour les abdominaux qui sont des zones cl\u00e9s de votre corps pour la stabilit\u00e9 et la posture. <\/li><\/ul>\n\n\n\n<p><strong>Ceinture ou pas ? Ecoutez notre podcast pour le savoir!<\/strong><\/p>\n\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/anchor.fm\/fitadium\/embed\/episodes\/Episode3---Faut-il-porter-une-ceinture-lombaire-pour-protger-le-dos-en-musculation-ek1umb\/a-a3lf2s6\" height=\"102px\" width=\"100%\" frameborder=\"0\" scrolling=\"no\"><\/iframe>\n\n\n\n<p>Consultez nos programmes d\u00e9di\u00e9s pour un <strong><a href=\"\/conseils\/programme-musculation-dos\/\">travail cibl\u00e9 du dos<\/a><\/strong> ou nos <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/dos\/\">autres exercices pour le dos<\/a><\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les muscles lombaires sont tr\u00e8s sollicit\u00e9s lors des activit\u00e9s de tous les jours, qu\u2019elles soient professionnelles ou sportives. <\/p>\n","protected":false},"author":16,"featured_media":49550,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2173],"tags":[2340,2339,1843,2331,2332],"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>Les exercices pour les lombaires: gainage, good morning, extensions<\/title>\n<meta name=\"description\" content=\"Quels sont les exercices qui font travailler les lombaires et le bas du dos? 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