{"id":49764,"date":"2020-09-04T11:30:55","date_gmt":"2020-09-04T09:30:55","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=49764"},"modified":"2020-09-04T10:23:43","modified_gmt":"2020-09-04T08:23:43","slug":"elevations-frontales","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/elevations-frontales\/","title":{"rendered":"Les \u00e9l\u00e9vations frontales"},"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\/elevations-frontales.jpg\" alt=\"\" class=\"wp-image-49985\"\/><\/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>\u00e9paules<\/strong><\/li><li><strong>\u00c9quipement<\/strong>&nbsp;:&nbsp;<strong>halt\u00e8res ou barre.<\/strong><\/li><\/ul>\n\n\n\n<p><strong>Les \u00e9l\u00e9vations frontales halt\u00e8res sont un mouvement id\u00e9al pour travailler en isolation la partie ant\u00e9rieure des \u00e9paules m\u00eame si c&rsquo;est une partie difficile \u00e0 isoler. On peut l&rsquo;ex\u00e9cuter avec un seul bras ou les deux. Cet exercice est souvent utilis\u00e9 en technique de pr\u00e9-fatigue avant d&rsquo;attaquer vraiment les exercices de d\u00e9velopp\u00e9 pour les \u00e9paules. Bonus, il aide \u00e0 renforcer les petits muscles de la coiffe des rotateurs rattach\u00e9s \u00e0 l&rsquo;omoplate.<\/strong><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Les \u00e9l\u00e9vations frontales: pour quels groupes musculaires?<\/h2>\n\n\n\n<p>Les muscles principaux sollicit\u00e9s par cet exercice \u00e9l\u00e9vation frontale sont les <strong>\u00e9paules et les pectoraux<\/strong>, et dans une moindre mesure les <strong>trap\u00e8zes<\/strong>, les biceps et les avant bras.<\/p>\n\n\n\n<p>Bien qu\u2019il soit impossible de dissocier l\u2019activit\u00e9 des <strong>3 faisceaux qui composent le delto\u00efde<\/strong>, <strong>l\u2019\u00e9l\u00e9vation frontale<\/strong> donne une pr\u00e9dominance sur les <strong>faisceaux ant\u00e9rieurs<\/strong> qui sont assist\u00e9s des pectoraux (partie haute). <\/p>\n\n\n\n<p><strong>En fonction de la prise<\/strong> qui peut \u00eatre en pronation, en supination ou neutre (marteau),<strong> la<\/strong> <strong>contraction du delto\u00efde ant\u00e9rieu<\/strong>r peut varier. <\/p>\n\n\n\n<p>Cet exercice monoarticulaire peut se r\u00e9aliser soit avec <strong>une barre, avec des halt\u00e8res, ou encore \u00e0 la poulie basse<\/strong> (charge constante). <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Comment ex\u00e9cuter les \u00e9l\u00e9vations frontales?<\/h2>\n\n\n\n<p>En position debout,<strong> saisissez la barre ou les halt\u00e8res en pronation<\/strong>. Les mains sont \u00e0 la largeur des hanches et le dos est gain\u00e9. <\/p>\n\n\n\n<p><strong>Bras tendus<\/strong> normalement et sans l\u2019aide du dos, <strong>montez la barre ou les halt\u00e8res devant vous de mani\u00e8re \u00e0 d\u00e9passer l\u2019horizontale<\/strong> de + ou \u2013 15 cm &#8211; (maximum au niveau des yeux). <\/p>\n\n\n\n<p>Ensuite, redescendez lentement pour revenir en position initiale. <\/p>\n\n\n\n<p>Avec les halt\u00e8res, les <strong>alternatives sont nombreuses et l&rsquo;amplitude plus grande<\/strong>. En pronation, supination ou en prise marteau de multiples options sont possibles. Cet exercice se pratique \u00e9galement avec avec un seul halt\u00e8re ou un kettlebell. <\/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\/03101301-Dumbbell-Front-Raise_Shoulders_720.gif\" alt=\"\" class=\"wp-image-49987\"\/><\/figure><\/div>\n\n\n\n<p>Il est possible de <strong>commencer le mouvement en pronation<\/strong> et le <strong>terminer en supination<\/strong> (dans ce cas, le biceps travaille plus), en prise marteau, en restant dans l\u2019axe ou <strong>en resserrant les halt\u00e8res en fin de course<\/strong>. Toutes ces techniques permettent de mieux concentrer l\u2019effort et doivent s\u2019adapter en fonction du ressenti.\u00a0\u00a0 <\/p>\n\n\n\n<p>Pratiqu\u00e9 <strong>\u00e0 un seul bras<\/strong>, l&rsquo;exercice \u00e9l\u00e9vations frontales a l&rsquo;avantage de <strong>rattraper un d\u00e9s\u00e9quilibre<\/strong> entre les deux delto\u00efdes, si l&rsquo;un est plus volumineux que l&rsquo;autre. <\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/09771301-Band-front-lateral-raise_Shoulders_360.gif\" alt=\"\" class=\"wp-image-49989\"\/><\/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> Besoin de conseils pour mieux t&rsquo;entrainer? <\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n      <\/div>\n<\/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 \u00e9l\u00e9vations frontales mettent beaucoup de contraintes sur le bas du dos, il est donc essentiel de rester gain\u00e9 pendant toute la dur\u00e9e de l\u2019exercice. <\/li><li>Ne pas balancer le corps afin de profiter de l\u2019\u00e9lan pour soulever plus lourd ou plus haut au risque de provoquer douleur et blessure au dos.<\/li><li>Soyez conscient que l\u2019\u00e9paule (delto\u00efde) est compos\u00e9e de 3 faisceaux qui, bien que travaillant ensemble, doivent avoir une routine sp\u00e9cifique.<\/li><li>L\u2019harmonie de ce groupe musculaire d\u00e9pend de l\u2019\u00e9quilibre de votre programme d\u2019entra\u00eenement.   <\/li><\/ul>\n\n\n\n<p>Consultez nos programmes d\u00e9di\u00e9s pour un <strong><a href=\"\/conseils\/programme-musculation-epaules\/\">travail cibl\u00e9 des \u00e9paules<\/a><\/strong> ou nos autres <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/epaules\/\">exercices pour la musculation des \u00e9paules<\/a><\/strong><br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les \u00e9l\u00e9vations frontales sont un mouvement id\u00e9al pour travailler en isolation la partie ant\u00e9rieure des \u00e9paules, m\u00eame si c&rsquo;est une partie difficile \u00e0 isoler, l<\/p>\n","protected":false},"author":16,"featured_media":49985,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2175],"tags":[2352,225,1853],"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>Comment faire des \u00e9l\u00e9vations frontales pour se muscler les \u00e9paules?<\/title>\n<meta name=\"description\" content=\"Tout savoir sur l&#039;exercice de musculation \u00e9l\u00e9vations frontales pour se muscler les \u00e9paules. 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Ex g\u00e9rant de club de sport, ex comp\u00e9titeur de bodybuilding, il a eu tout le loisir de peaufiner ses m\u00e9thodes de coaching durant sa longue exp\u00e9rience. Dipl\u00f4m\u00e9 de l\u2019Apex FNAS, (Fitness Nutritional Analysis Sytem), une \u00e9cole de nutrition sp\u00e9cifique \u00e0 Los Angeles, il a \u00e9galement particip\u00e9 au d\u00e9veloppement de plusieurs gammes de compl\u00e9ments alimentaires. 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\/08\/elevations-frontales-600x400.jpg","featured_image_src_square":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/elevations-frontales-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\/49764","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=49764"}],"version-history":[{"count":22,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/49764\/revisions"}],"predecessor-version":[{"id":50340,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/49764\/revisions\/50340"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media\/49985"}],"wp:attachment":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media?parent=49764"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/categories?post=49764"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/tags?post=49764"},{"taxonomy":"post_theme","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/post_theme?post=49764"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}