{"id":50010,"date":"2020-12-04T10:30:17","date_gmt":"2020-12-04T09:30:17","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=50010"},"modified":"2020-12-03T09:41:19","modified_gmt":"2020-12-03T08:41:19","slug":"developpe-nuque","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/developpe-nuque\/","title":{"rendered":"Le d\u00e9velopp\u00e9 nuque"},"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\/developpe-nuque.jpg\" alt=\"\" class=\"wp-image-50016\"\/><\/figure>\n\n\n\n<p><br><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li> <strong>Difficult\u00e9 technique:&nbsp;****<\/strong>  <\/li><li><strong>Zone:&nbsp;\u00e9paules<\/strong><\/li><li><strong>\u00c9quipement&nbsp;:&nbsp;barre<\/strong><\/li><\/ul>\n\n\n\n<p>Cet exercice polyarticulaire est <strong>destin\u00e9 au renforcement des muscles des \u00e9paules<\/strong>. <\/p>\n\n\n\n<p>Les muscles des \u00e9paules sont compos\u00e9s de trois faisceaux principaux qui travaillent en synergie. L\u2019\u00e9paule \u00e9tant une articulation complexe car multidirectionnelle, il est essentiel de <strong>bien maitriser le d\u00e9velopp\u00e9 nuque<\/strong> afin de ne pas g\u00e9n\u00e9rer de blessure. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Le d\u00e9velopp\u00e9 nuque, pour quels groupes musculaires?<\/strong><\/h2>\n\n\n\n<p>Ce mouvement polyarticulaire met \u00e0 contribution les triceps, les trap\u00e8zes sup\u00e9rieurs et bien entendu les trois faisceaux des delto\u00efdes (ant\u00e9rieurs, moyens et post\u00e9rieurs) avec une pr\u00e9dominance des delto\u00efdes ant\u00e9rieurs. <\/p>\n\n\n\n<p>Cet exercice, ex\u00e9cut\u00e9 \u00e0 la barre libre sur un banc sans appui dorsal, n\u00e9cessite un parfaite fixit\u00e9 du buste qui est assur\u00e9e par le gainage de la zone abdo-lombaire.<\/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 de conseils \u00ab\u00a0pro\u00a0\u00bb pour vos exercices?<\/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\"><strong>Comment ex\u00e9cuter\nle d\u00e9velopp\u00e9 nuque avec barre&nbsp;? <\/strong><strong><\/strong><\/h2>\n\n\n\n<p>En positon debout ou assise, il est essentiel de <strong>garantir une bonne stabilit\u00e9 du buste<\/strong> en positionnant les pieds large et en assurant un bon gainage. <\/p>\n\n\n\n<p>Saisir une <strong>barre<\/strong> \u00e0 une largeur l\u00e9g\u00e8rement sup\u00e9rieure \u00e0 celle des \u00e9paules et <strong>placez-la au niveau de la nuque<\/strong>. Les <strong>coudes<\/strong> sont <strong>fl\u00e9chis<\/strong> et dirig\u00e9s vers le sol. <\/p>\n\n\n\n<p>Avec la t\u00eate l\u00e9g\u00e8rement inclin\u00e9e vers l\u2019avant, permettant le libre passage de la barre, <strong>poussez verticalement<\/strong> sans tendre compl\u00e8tement les bras. Ensuite, <strong>redescendre au niveau de la partie haute de la nuque<\/strong> sans la toucher.  <\/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\/00861301-Barbell-Seated-Behind-Head-Military-Press_Shoulders_720.gif\" alt=\"\" class=\"wp-image-50019\"\/><\/figure><\/div>\n\n\n\n<p><strong>Conseils du coach <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>D\u00e9conseill\u00e9 aux d\u00e9butants car le dos est mis \u00e0\nrude \u00e9preuve si la position n\u2019est pas parfaite.<\/li><li>Assurez une bonne stabilit\u00e9 du buste par un\nexcellent gainage et la position large des pieds. <\/li><li>Incliner la t\u00eate l\u00e9g\u00e8rement en avant pour\nfavoriser le passage de la barre. <\/li><li>Saisir la barre de fa\u00e7on \u00e0 conserver un angle de\n90 \u00b0 entre les bras et les avant-bras quand la barre est en bas, derri\u00e8re la\nnuque.<\/li><li>Redescendre en maitrisant la charge sans toucher\nla nuque. <\/li><\/ul>\n\n\n\n<p> Retrouvez les <strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/epaules\/\">autres exercices \u00e9paules<\/a> <\/strong>ou le <strong><a href=\"\/conseils\/programme-musculation-epaules\/\">programme \u00e9paules<\/a><\/strong> <a href=\"\/conseils\/programme-musculation-epaules\/\"><\/a>ou pour d\u00e9velopper vos muscles, <strong><a href=\"https:\/\/www.fitadium.com\/conseils\/entrainement\/exercices-musculation\/\">tous nos exercices de musculation<\/a> .<\/strong> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le d\u00e9velopp\u00e9 nuque permet de solliciter l\u2019arri\u00e8re des \u00e9paules (delto\u00efdes post\u00e9rieurs). <\/p>\n","protected":false},"author":16,"featured_media":50016,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2175],"tags":[2419,225,1853],"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>Conseils pour l&#039;exercice de Musculation le d\u00e9velopp\u00e9 nuque<\/title>\n<meta name=\"description\" content=\"Le d\u00e9velopp\u00e9 nuque: tous les conseils de notre coach pour ex\u00e9cuter cet exercice de musculation particulier qui cible les \u00e9paules.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/developpe-nuque\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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