{"id":4230,"date":"2017-01-10T16:15:35","date_gmt":"2017-01-10T15:15:35","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4230"},"modified":"2022-01-06T19:32:08","modified_gmt":"2022-01-06T18:32:08","slug":"entrainement-dos-biceps","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/","title":{"rendered":"Entra\u00eenement Dos-Biceps Prise de Masse"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">En lien avec <a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/entrainement-pectoraux-epaules-triceps\/\">l\u2019entrainement pectoraux \u2013 \u00e9paules &#8211; triceps<\/a> que nous vous proposions dans l\u2019article pr\u00e9c\u00e9dent. Nous vous proposons maintenant un entrainement Pull&nbsp;: dos et biceps. Ces deux entra\u00eenements compl\u00e9mentaires s\u2019incluent tr\u00e8s bien dans un programme hebdomadaire avec une s\u00e9ance pour les jambes, suivant la logique Push, Pull, Legs.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sur le m\u00eame principe, apr\u00e8s avoir travaill\u00e9 le groupe musculaire le plus important, le but est de continuer l\u2019entrainement sur les groupes musculaires secondaires. L\u2019entrainement va donc logiquement commencer par le dos&nbsp;puis se finir par les biceps.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Les b\u00e9n\u00e9fices d\u2019un renforcement musculaire au niveau du dos ne sont pas seulement esth\u00e9tiques. En effet, cela permet de pr\u00e9venir certaines pathologies dues \u00e0 une mauvaise posture ou \u00e0 des efforts mal ex\u00e9cut\u00e9s.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/#Deroulement_de_la_seance_dos_biceps\" >D\u00e9roulement de la s\u00e9ance dos &amp; biceps<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/#Exercices_largeur_du_dos\" >Exercices largeur du dos&nbsp;:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/#Exercices_epaisseur_du_dos\" >Exercices \u00e9paisseur du dos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/#Exercices_Biceps\" >Exercices Biceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/#Remarque\" >Remarque&nbsp;:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/#Resume_de_lentrainement_dos_et_biceps\" >R\u00e9sum\u00e9 de l&rsquo;entrainement dos et biceps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/#Conclusion\" >Conclusion&nbsp;:<\/a><\/li><\/ul><\/nav><\/div>\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deroulement_de_la_seance_dos_biceps\"><\/span><span style=\"text-decoration: underline;\">D\u00e9roulement de la s\u00e9ance dos &amp; biceps<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Pour <strong>travailler les grands dorsaux dans leur int\u00e9gralit\u00e9<\/strong>, il est important d\u2019inclure des exercices qui les feront travailler <strong>en largeur et en \u00e9paisseur<\/strong>. Pour faire simple, les exercices de largeur vont \u00eatre ceux o\u00f9 les coudes seront tir\u00e9s vers le bas et les exercices d\u2019\u00e9paisseur vont \u00eatre ceux o\u00f9 les coudes seront tir\u00e9s vers l\u2019arri\u00e8re. Une multitude d\u2019exercices existent, \u00e0 la barre (fixe ou olympique), en variant la prise (pronation, supination ou neutre) ou encore en variant l\u2019angle d\u2019ex\u00e9cution. Cependant, il ne tient qu\u2019\u00e0 vous de d\u00e9terminer quel exercice est le mieux adapt\u00e9 \u00e0 votre morphologie et vous procure les meilleures sensations musculaires.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercices_largeur_du_dos\"><\/span>Exercices largeur du dos&nbsp;:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Le travail du dos en largeur contribue au d\u00e9veloppement du \u00ab\u00a0V\u00a0\u00bb tant recherch\u00e9 car il montre un physique impressionnant en creusant la diff\u00e9rence entre la taille fine et le haut du dos large.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Tractions pronation&nbsp;: 4&#215;10 <\/strong>\n<ul>\n<li>Excellent exercice pour se <strong>d\u00e9velopper un dos large et gagner en force<\/strong>. Veillez \u00e0 avoir une prise large, c\u2019est-\u00e0-dire que l\u2019\u00e9cartement des mains sera sup\u00e9rieur \u00e0 la largeur des \u00e9paules. Tout en ayant une amplitude maximale afin d\u2019<strong>\u00e9tirer les grands dorsaux autant que possible<\/strong>, il est important de garder une l\u00e9g\u00e8re flexion au niveau des coudes pour pr\u00e9server les articulations et de maintenir une tension musculaire continue.<\/li>\n<\/ul>\n<\/li><li><strong>Tirage vertical poitrine&nbsp;: 4&#215;10<\/strong>\n<ul>\n<li>Dans la continuit\u00e9 des tractions, on cherche ici aussi \u00e0 travailler les grands dorsaux dans leurs largeurs. Cependant, on pourra profiter de l\u2019aisance ergonomique qu\u2019offre cette machine pour accentuer le travail sur d\u2019autres muscles comme les trap\u00e8zes inf\u00e9rieurs et les rhombo\u00efdes en s\u2019inclinant de l\u00e9g\u00e8rement en arri\u00e8re de 10-15\u00b0.<\/li>\n<li>Il est aussi int\u00e9ressant de pouvoir travailler le dos sous diff\u00e9rents angles en utilisant d\u2019autres poign\u00e9es comme une prise neutre ou des poign\u00e9es amovibles.<\/li>\n<\/ul>\n<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercices_epaisseur_du_dos\"><\/span>Exercices \u00e9paisseur du dos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Apr\u00e8s avoir travaill\u00e9 le dos dans sa largeur, il est n\u00e9cessaire de solliciter les fibres int\u00e9rieures. Cela va permettre de gagner en \u00e9paisseur et d\u2019avoir un dos massif et imposant.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Rowing \u00e0 la barre&nbsp;: 4&#215;8<\/strong>\n<ul>\n<li>Cet exercice permet de <strong>se forger un dos \u00e9pais et massif<\/strong>. Il s\u2019ex\u00e9cute debout en inclinant le buste, la prise peut-\u00eatre en pronation ou en supination. La barre doit \u00eatre tir\u00e9e parall\u00e8lement aux cuisses et \u00eatre amen\u00e9e au niveau du nombril.<\/li>\n<li>Cet exercice peut \u00eatre remplac\u00e9 par des machines qui permettent d\u2019avoir une position plus stable et donc d\u2019effectuer le mouvement avec plus de s\u00e9curit\u00e9.<\/li>\n<\/ul>\n<\/li><li><strong>Tirage horizontal poign\u00e9es&nbsp;: 3&#215;12<\/strong>\n<ul>\n<li>Pour finir le travail du dos en \u00e9paisseur, nous allons chercher ici <strong>une plus grande amplitude<\/strong> qui permettra un <strong>meilleur \u00e9tirement du muscle<\/strong>. Pour cela, le mouvement sera ex\u00e9cut\u00e9 avec deux poign\u00e9es simples au tirage \u00e0 la poulie basse. Le but est d\u2019aller chercher la plus grande amplitude possible dans la phase excentrique (\u00e9tirement du muscle) et concentrique (contraction du muscle).<\/li>\n<\/ul>\n<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Exercices_Biceps\"><\/span>Exercices Biceps<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Durant tout l\u2019entrainement, les biceps auront d\u00e9j\u00e0 \u00e9t\u00e9 \u00e9chauff\u00e9s et travaill\u00e9s. Les biceps \u00e9tant des \u00ab&nbsp;petits&nbsp;\u00bb muscles, 6 s\u00e9ries devraient \u00eatre suffisantes pour terminer cet entrainement efficacement. Il n\u2019est pas question ici de chercher \u00e0 exploser ses biceps, mais de profiter du travail effectu\u00e9 auparavant sur les exercices du dos pour finir le travail qui a \u00e9t\u00e9 commenc\u00e9.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Curl barre&nbsp;: 3&#215;10<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Cet exercice cherche \u00e0 <strong>solliciter les biceps dans leur int\u00e9gralit\u00e9<\/strong> (courte et longue portion du biceps brachial). Si la prise sur une barre droite ne vous convient pas, pensez \u00e0 utiliser une barre \u00ab&nbsp;EZ&nbsp;\u00bb qui soulagera vos poignets.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Curl marteau aux halt\u00e8res&nbsp;: 3&#215;10<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Le curl marteau est un tr\u00e8s bon exercice pour terminer le travail des biceps. Il va permettre d\u2019accentuer le <strong>travail sur le brachial ant\u00e9rieur<\/strong> (le muscle qui fait la jointure entre le biceps et le triceps sur l\u2019ext\u00e9rieur du bras), ce qui va <strong>permettre \u00e0 votre bras de gagner en largeur<\/strong>. Il va aussi faire travailler le long supinateur, l\u2019un des plus gros muscles des avant-bras.<\/li><\/ul>\n\n\n<p>[all4affiliates id=\u00a0\u00bb4862&Prime; title=\u00a0\u00bbBandeau Comparatif\u00a0\u00bb]<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Remarque\"><\/span>Remarque&nbsp;:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Vous remarquerez que les lombaires n\u2019ont pas \u00e9t\u00e9 sp\u00e9cifiquement mis \u00e0 l\u2019honneur dans cet entrainement, pourtant il est primordial de les travailler pour pr\u00e9venir de certaines l\u00e9sions dues \u00e0 de mauvaises positions. Il est possible d\u2019inclure dans cet entrainement quelques s\u00e9ries d\u2019extensions du buste au banc \u00e0 lombaires. Il est encore possible de placer du soulev\u00e9 de terre a charge mod\u00e9r\u00e9e, toutefois je privil\u00e9gie le soulev\u00e9 de terre dans ma s\u00e9ance jambes car il me donne de tr\u00e8s bonnes sensations aux fessiers et aux ischio-jambiers. Le placer dans ma s\u00e9ance dos me donnerait des courbatures qui ne me permettraient pas de faire mon entrainement des jambes de fa\u00e7on optimale.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Resume_de_lentrainement_dos_et_biceps\"><\/span><span style=\"text-decoration: underline;\">R\u00e9sum\u00e9 de l&rsquo;entrainement dos et biceps<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"671\" height=\"156\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/Synth\u00e8se_Entrainement-Dos-Biceps.jpg\" alt=\"r\u00e9sum\u00e9 seance dos et biceps - Musculation dos \" class=\"wp-image-4231\" title=\"r\u00e9sum\u00e9 entrainement dos et biceps\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/Synth\u00e8se_Entrainement-Dos-Biceps.jpg 671w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/01\/Synth\u00e8se_Entrainement-Dos-Biceps-300x70.jpg 300w\" sizes=\"auto, (max-width: 671px) 100vw, 671px\" \/><\/figure>\n\n\n\n<h1 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><span style=\"text-decoration: underline;\">Conclusion<\/span>&nbsp;:<span class=\"ez-toc-section-end\"><\/span><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Comme pour la s\u00e9ance <a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/entrainement-pectoraux-epaules-triceps\/\">push&nbsp;: pectoraux\/\u00e9paules\/triceps<\/a>, cette s\u00e9ance s\u2019inscrit dans un travail intense mais sans aller jusqu\u2019\u00e0 l\u2019\u00e9chec, puisque l\u2019objectifs est de pouvoir r\u00e9aliser un deuxi\u00e8me entrainement de ce type dans la semaine. Cette deuxi\u00e8me s\u00e9ance va s\u2019inscrire dans la continuit\u00e9 du programme Push-Pull-Legs et vous permettre de d\u00e9velopper un dos et des biceps massifs.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>En lien avec l\u2019entrainement pectoraux \u2013 \u00e9paules &#8211; triceps que nous vous proposions dans l\u2019article pr\u00e9c\u00e9dent. Nous vous proposons maintenant un entrainement Pull&nbsp;: dos et biceps. Ces deux entra\u00eenements compl\u00e9mentaires s\u2019incluent tr\u00e8s bien dans un programme hebdomadaire avec une s\u00e9ance [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4235,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-4230","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Entrainement Pull - S\u00e9ance Dos et Biceps pour Prise de Masse | Fitnition<\/title>\n<meta name=\"description\" content=\"Nous vous pr\u00e9sentons ici un entrainement Pull pour une s\u00e9ance dos et biceps. 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