3 exercices efficaces pour muscler le dos
Vous trouverez dans cet article 3 exercices pour muscler le dos . Un exercice de tirage poitrine à la poulie haute, un exercice de tirage nuque à la poulie haute également et un exercice de traction à la barre .
TIRAGE NUQUE POULIE HAUTE
CONSIGNES
Asseyez vous sur le siège et coincez vos pieds .Saisissez la barre en pronation .Prenez la barre en prise large puis amenez la barre dans le dos sur la nuque en soufflant. Revenez à la position initiale.
MUSCLES SOLLICITES
Principalement le grand dorsal, petit rond et secondairement les muscles des bras
MATERIEL
1 appareil à tirage
[youtube https://www.youtube.com/watch?v=uq8OXMuU4_o]
TIRAGE POITRINE POULIE HAUTE pour muscler le dos
CONSIGNES
En position assise pieds bloqués par les boudins, saisissez la barre avec les mains aux extrémités (au-delà de la largeur des épaules).Amenez la barre au dessus de la poitrine en soufflant. Le buste est légèrement penché en arrière. Puis revenez à la position initiale.
MUSCLES SOLLICITES
Principalement le grand dorsal, grand rond, petit rond et secondairement les muscles des bras
MATERIEL
1 appareil à tirage
[youtube https://www.youtube.com/watch?v=9fEGXlAOC8g?list=PL558E97CF1E8CC417]
TRACTION A LA BARRE EN PRONATION
CONSIGNES
Départ bras tendus ,mains en pronation amenez le menton au niveau de la barre (prise écart moyen).Gardez le corps aligné ,soufflez en remontant lors de la flexion des bras .
MUSCLES SOLLICITES
Grand dorsal et grand rond
Biceps, brachial antérieur
Trapèze, rhomboïde
MATERIEL
Une barre de traction
[youtube https://www.youtube.com/watch?v=EUlKk0Qzz6s?list=PL558E97CF1E8CC417]
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