3 exercices efficaces pour muscler le dos

tirage nuque pourmuscler le dosVous 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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