{"id":725,"date":"2016-03-03T00:00:00","date_gmt":"2016-03-02T22:00:00","guid":{"rendered":"http:\/\/entrainement-epaules-masse,fr,8,673.html"},"modified":"2024-04-30T11:34:00","modified_gmt":"2024-04-30T09:34:00","slug":"epaules-masse","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/epaules-masse\/","title":{"rendered":"Entrainement des \u00e9paules pour la masse"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

Attention : \u00e2mes sensibles s’abstenir ! Cet entrainement pour des \u00e9paules massives <\/a>est r\u00e9serv\u00e9 aux motiv\u00e9s et aux d\u00e9termin\u00e9s. Et oui, c’est fini les s\u00e9ries interminables. Passons aux entrainements courts, lourds et intenses.<\/strong><\/p>\n\n\n

Comment avoir des \u00e9paules massives ?<\/h2>\n\n\n\n

Pour avoir de superbes \u00e9paules larges. Il ne faut pas s’\u00e9terniser sur l’\u00e9chauffement en s\u00e9ries longues qui vous pomperont toute votre \u00e9nergie ; il faut cependant bien pr\u00e9parer son muscle<\/strong> \u00e0 recevoir du lourd.
Ne cherchez pas la facilit\u00e9 \u00e0 l’entrainement pour la masse<\/strong><\/a>: n’ayez pas peur d’aller jusqu’\u00e0 la faillite musculaire.<\/p>\n\n\n\n

D\u00e9velopp\u00e9 devant<\/h3>\n\n\n
\n
\n
Davantage de masse au niveau des \u00e9paules<\/blockquote>\n <\/div>\n
\n \n\n

\n\nIl vous permet d’avoir une meilleur amplitude que le d\u00e9velopp\u00e9 nuque le mouvement est plus complet ; descendez au-dessus du pec. Il permet de travailler les \u00e9paules (delto\u00efdes, trap\u00e8zes\u2026) et aussi les pectoraux, et triceps. Comme il fait travailler plusieurs muscles \u00e0 la fois<\/strong>, il donne davantage de masse au niveau des \u00e9paules<\/strong>.\n\n<\/p>\n\n\n <\/div>\n<\/div>\n\n\n\n

Assis sur un banc dos droit, sans cambrer tenir la barre au-dessus des \u00e9paules, bras \u00e9cart\u00e9s de la largeur des \u00e9paules et descendre la barre au niveau de la poitrine, remonter sans tendre les bras.<\/p>\n\n\n\n

El\u00e9vations lat\u00e9rales pour les delto\u00efdes.<\/h3>\n\n\n\n

Halt\u00e8re dans chaque main, genoux non verrouill\u00e9s, monter les bras \u00e0 l’horizontale \u00e0 hauteur des \u00e9paules. Retenir la charge \u00e0 la descente en veillant \u00e0 garder le coude vers le haut.<\/p>\n\n\n\n

Tirage \u00e0 la barre au menton<\/h3>\n\n\n\n

Debout, tenir la barre, en bas devant les cuisses, mains \u00e9cart\u00e9es de 30 \u00e0 40 cm environ. Remonter la barre vers le haut en contractant \u00e9paules et trap\u00e8zes pour amener la barre au niveau du menton, coudes pli\u00e9s et bien hauts (de chaque c\u00f4t\u00e9 des oreilles). <\/p>\n\n\n\n

Plus la prise est serr\u00e9e, plus c’est difficile<\/p><\/blockquote>\n\n\n\n

L’oiseau \u00e9l\u00e9vation lat\u00e9rale buste pench\u00e9<\/h2>\n\n\n\n

Debout, buste pench\u00e9, tenir les halt\u00e8res en mains \u00e0 bout de bras et \u00e9carter les bras lat\u00e9ralement en les remontant au niveau des \u00e9paules et travailler le muscle vers l’arri\u00e8re des \u00e9paules (pas plus haut). Redescendre en retenant la charge.<\/p>\n\n\n

\n
\n
Si c’est trop facile, c’est que c’est trop l\u00e9ger<\/blockquote>\n <\/div>\n
\n \n\n

\n\nIl faut faire 3 s\u00e9ries effectives de 6 \u00e0 8 rep. max pour les 4 mouvements. Lorsque je dis 8 max c’est que vous ne pouvez plus en faire une de plus. Si c’est trop facile et que vous avez assez de jus pour en faire une ou deux de plus, c’est que c’est trop l\u00e9ger.\n\n<\/p>\n\n\n <\/div>\n<\/div>\n\n\n\n

C’est un peu difficile au d\u00e9but de connaitre ses limites dans le lourd. Il y aura des petits r\u00e9glages \u00e0 faire au cours des entrainements.

Sources: Photo Shutterstock.com<\/p>\n\n\n

\n
\n \n\n

Prise de masse<\/p>\n\n\n <\/div>\n

\n
\n
\n \n \"\"\n <\/a>\n <\/div>\n
\n
Superset Nutrition<\/div>\n \n MASS HARDCORE (4,5KG)\n <\/a>\n 89.9 \u20ac<\/span>\n
Pourquoi prendre le MASS HARDCORE (4,5KG) ? Le MASS HARDCORE\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Attention : \u00e2mes sensibles s’abstenir ! Cet entrainement pour des \u00e9paules massives est r\u00e9serv\u00e9 aux motiv\u00e9s et aux d\u00e9termin\u00e9s. Et oui, c’est fini les s\u00e9ries interminables. Passons aux entrainements courts, lourds et intenses. Pour avoir de superbes \u00e9paules larges. Il ne faut pas s’\u00e9terniser sur l’\u00e9chauffement en s\u00e9ries longues qui vous pomperont toute votre \u00e9nergie […]<\/p>\n","protected":false},"author":2,"featured_media":27978,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1882],"tags":[43,225,223,48,224],"post_theme":[1943],"class_list":null,"yoast_head":"\nConseils entrainement \u00e9paules pour la masse<\/title>\n<meta name=\"description\" content=\"Des conseils et techniques d'entrainement cibl\u00e9s pour obtenir des \u00e9paules aussi massives et dessin\u00e9es que celles de nos coachs\" \/>\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\/epaules-masse\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" 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