{"id":48584,"date":"2020-08-25T15:30:42","date_gmt":"2020-08-25T13:30:42","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=48584"},"modified":"2020-08-25T14:08:41","modified_gmt":"2020-08-25T12:08:41","slug":"poulie-vis-a-vis","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/poulie-vis-a-vis\/","title":{"rendered":"L&rsquo;\u00e9cart\u00e9 poulie vis \u00e0 vis"},"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\/08\/poulie-vis-a-vis.jpg\" alt=\"\" class=\"wp-image-49556\"\/><\/figure>\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>pectoraux<\/strong><\/li><li><strong>\u00c9quipement<\/strong> : <strong>poulie.<\/strong><\/li><\/ul>\n\n\n\n<p><strong>La poulie vis \u00e0 vis ou <\/strong>\u00e9cart\u00e9s \u00e0 la poulie  <strong>est un exercice d\u2019isolation<\/strong> qui requiert une <strong>bonne technique<\/strong> ainsi qu\u2019une <strong>bonne base musculaire.<\/strong> <\/p>\n\n\n\n<p>Cet exercice poulie pour pectoraux permet de <strong>solliciter les pectoraux en r\u00e9duisant la participation des \u00e9paules et des triceps<\/strong>.  <br>Plut\u00f4t destin\u00e9 aux sportifs confirm\u00e9s, la poulie vis-\u00e0-vis ne permet pas l\u2019utilisation de charges tr\u00e8s lourdes.  Les d\u00e9butants ont plus int\u00e9r\u00eat \u00e0 travailler d&rsquo;abord leur d\u00e9velopp\u00e9 couch\u00e9, pour am\u00e9liorer leur masse. <\/p>\n\n\n\n<p>Cet exercice de finition, utilis\u00e9 en fin de s\u00e9ance, permet de <strong>congestionner les muscles pectoraux<\/strong>.  <br><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">La poulie vis \u00e0 vis: pour quels groupes musculaires?<\/h2>\n\n\n\n<p>En th\u00e9orie, les pectoraux seuls travaillent, mais en r\u00e9alit\u00e9 aucun exercice ne permet d\u2019isoler les faisceaux des pectoraux. Toutefois,<strong> l\u2019angle d\u2019ex\u00e9cution <\/strong> <br><strong>de ces exercices pectoraux \u00e0 la poulie,<\/strong> <strong>permet d\u2019en cibler davantage certaines zones.  <\/strong>Lorsque vous \u00e9cartez les mains, <strong>l&rsquo;ext\u00e9rieur des pectoraux<\/strong> est mobilis\u00e9 pour l&rsquo;ouverture de la cage thoracique. Au contraire, lorsque vous rapprochez les mains, c&rsquo;est <strong>l&rsquo;int\u00e9rieur des pectoraux<\/strong> qui contracte davantage.<\/p>\n\n\n\n<p>Trois possibilit\u00e9s permettent de cibler les diff\u00e9rents faisceaux : <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Poulie haute avec contraction vers le bas&nbsp;:\nfaisceaux inf\u00e9rieurs<\/li><li>Poulie moyenne avec contraction au niveau des\npectoraux&nbsp;: faisceaux moyens<\/li><li>Poulie basse avec contraction vers le\nhaut&nbsp;: faisceaux sup\u00e9rieurs<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter le poulie vis-\u00e0-vis?<\/h2>\n\n\n\n<p>Les \u00e9cart\u00e9s poulie vis \u00e0 vis permettent un <strong>meilleur \u00e9tirement musculaire<\/strong>, r\u00e9alis\u00e9s avec des <strong>charges l\u00e9g\u00e8res<\/strong>, pour ne pas surcharger muscles et tendons.<\/p>\n\n\n\n<p>Apr\u00e8s avoir r\u00e9gl\u00e9 les charges et saisi une poign\u00e9e dans chaque main, en position de d\u00e9part, placez-vous debout au centre du cadre. <\/p>\n\n\n\n<p>Le buste l\u00e9g\u00e8rement inclin\u00e9 vers l\u2019avant, la ceinture abdominale assure la fixit\u00e9 du tronc. <\/p>\n\n\n\n<p>Les coudes tr\u00e8s l\u00e9g\u00e8rement pli\u00e9s, ramenez les poign\u00e9es en bas, au milieu ou en haut et en avant du buste en <strong>contractant bien les pectoraux<\/strong>. <\/p>\n\n\n\n<p>Ensuite, revenez en position initiale en retenant les charges. <\/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 vos pectoraux?<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/div>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"720\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/01851301-Cable-Lying-Fly_Chest_720.gif\" alt=\"Poulie basse vis \u00e0 vis\" class=\"wp-image-49162\"\/><\/figure>\n\n\n\n<p>On peut r\u00e9aliser des \u00e9cart\u00e9s aux halt\u00e8res ou bien \u00e0 la poulie vis-\u00e0-vis. Mais l&rsquo;exercice pectoraux poulie basse ou l&rsquo;\u00e9cart\u00e9 poulie haute aura l\u2019avantage de <strong>maintenir les pectoraux en tension tout au long du mouvement<\/strong> alors qu\u2019avec les halt\u00e8res cette tension est perdue lorsque les bras sont amen\u00e9s \u00e0 la verticale.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"218\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/02271105-Cable-Standing-Fly_Chest_small.png\" alt=\"Poulie haute vis \u00e0 vis\" class=\"wp-image-49161\"\/><\/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>Il est important de garder le dos plat, poitrine ouverte et bassin fixe. Le mouvement doit \u00eatre ex\u00e9cut\u00e9 dans son amplitude maximum. <\/li><li> Pour ne pas trop tirer sur les biceps ou les \u00e9paules et \u00e9pargner la coiffe des rotateurs, n&rsquo;allez pas trop loin dans l&rsquo;amplitude et gardez les bras l\u00e9g\u00e8rement fl\u00e9chis. <\/li><li>Certains pratiquants croisent l\u00e9g\u00e8rement les mains devant pour accentuer la contraction des pectoraux. <\/li><li>Pour augmenter la stabilit\u00e9, si vous r\u00e9alisez cet exercice debout,  placez un pied en avant avec le genou l\u00e9g\u00e8rement fl\u00e9chi. <\/li><\/ul>\n\n\n\n<p>Suivez notre <strong><a href=\"\/conseils\/programme-musculation-pectoraux\/\">programme complet de musculation pour les pectoraux<\/a><\/strong><strong> <\/strong>ou nos <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/pectoraux\/\">autres exercices pour les pectoraux<\/a><\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cet exercice d\u2019isolation permet de solliciter les pectoraux en r\u00e9duisant la participation des \u00e9paules et des triceps. <\/p>\n","protected":false},"author":16,"featured_media":49556,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2174],"tags":[1853,136,2345],"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: les pectoraux \u00e0 la poulie vis-\u00e0-vis<\/title>\n<meta name=\"description\" content=\"Qu&#039;est-ce que l&#039;exercice de musculation poulie vis-\u00e0-vis pour les pectoraux et comment l&#039;ex\u00e9cuter? 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