<\/span><\/h3>\nLe soulev\u00e9 de terre est un des exercices les plus populaire en musculation et ce n\u2019est pas pour rien. Cet exercice tr\u00e8s complet sollicite un grand nombre de muscles<\/strong>, et en particulier les muscles du dos (grands dorsaux, lombaires, trap\u00e8zes) et des membres inf\u00e9rieurs (quadriceps, ischios-jambier et fessiers). Il peut donc \u00eatre aussi bien plac\u00e9 dans une s\u00e9ance dos que dans une s\u00e9ance jambes. Mais c\u2019est pour la grande sollicitation des muscles du dos que nous avons d\u00e9cid\u00e9 de le placer dans ce top 5 des meilleurs exercices de musculation du dos.<\/p>\n![\"soulev\u00e9](\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/03\/soulev\u00e9-de-terre-Musculation-Dos.png\"\" "\\"soulev\u00e9")
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L\u2019illustration repr\u00e9sente un soulev\u00e9 de terre classique o\u00f9 la barre est prise depuis le sol et le mouvement s\u2019effectue en amplitude compl\u00e8te.<\/p>\n
Il est possible que suivant votre morphologie, vous ressentiez de plus grandes sensations dans les fessiers et ischios. Dans ce cas, vous pourrez vous tourner vers une des nombres variantes du soulev\u00e9 de terre comme le soulev\u00e9 de terre roumain qui s\u2019effectue sur une amplitude moins grande. La barre \u00e9tant sur\u00e9lev\u00e9e de 10\/15cm, ce mouvement permet de diminuer la tension sur les ischios et fessiers pour am\u00e9liorer le recrutement des lombaires<\/p>\n
<\/span>Les Tractions<\/span><\/h2>\nDeuxi\u00e8me exercice de notre top des meilleurs exercices de musculation du dos : Les Tractions. Les tractions sont excellentes pour d\u00e9velopper un dos large et imposant<\/strong>, c\u2019est pourquoi cet exercice de musculation du dos est consid\u00e9r\u00e9 depuis longtemps comme l\u2019un des meilleurs. Il peut se r\u00e9aliser quasiment n\u2019importe o\u00f9, puisque vous n\u2019avez besoins que d\u2019une barre ou tout autre chose qui puisse vous permettre de vous suspendre.<\/p>\n![\"Tractions](\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/03\/Tractions-pronation-Musculation-Dos.png\"\" "\\"Tractions")
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Le Tirage vertical<\/h4>\n
Les tractions comme les autres exercices au poids du corps, peuvent \u00eatre difficiles \u00e0 r\u00e9aliser pour les d\u00e9butants. L\u2019alternative sera alors de r\u00e9aliser ce mouvement \u00e0 la machine de tirage verticale comme vous le voyez sur l\u2019illustration ci-dessous. Vous pourrez ainsi adapter la charge \u00e0 votre niveau et r\u00e9aliser un mouvement propre et efficace.<\/p>\n
![\"Tirage](\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/03\/Tirage-Verticale-Musculation-du-Dos.png\"\" "\\"Tirage")
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<\/span>Le Tirage horizontale<\/span><\/h3>\nLe Tirage horizontale est lui aussi un exercice incontournable de musculation du dos. Il intervient en compl\u00e9ment des tractions et du tirage horizontal car il va favoriser le travail du dos en \u00e9paisseur. <\/strong><\/p>\n![\"Tirage](\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/03\/Tirage-horizontal-poign\u00e9es-Musculation-dos.png\"\" "\\"Tirage")
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Cet exercice de musculation du dos est tr\u00e8s complet, puisque qu\u2019il va solliciter les grand dorsaux, les grands ronds et petits ronds, les rhombo\u00efdes et les trap\u00e8zes inf\u00e9rieurs.<\/p>\n
Le tirage horizontal est souvent r\u00e9alis\u00e9 avec une barre en prise neutre comme sur l\u2019illustration, cette prise vous permettra de tirer lourd. Mais vous pouvez aussi ex\u00e9cuter cet exercice avec diff\u00e9rentes barres (barre droite, corde, poign\u00e9es) et prises (serr\u00e9e, large, pronation, supination) pour faire varier les stimulations musculaires.<\/p>\n
<\/span>Le Rowing buste pench\u00e9<\/span><\/h2>\nLe rowing buste pench\u00e9 \u00e0 la barre fait partie comme les exercices pr\u00e9c\u00e9dents des mass-builders. Il permet de d\u00e9velopper un dos massif et puissant<\/strong> mais n\u00e9cessite une bonne technique pour qu\u2019il soit r\u00e9alis\u00e9 avec efficacit\u00e9 et s\u00e9curit\u00e9.<\/p>\n![\"Rowing](\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/03\/Rowing-buste-pench\u00e9-\u00e0-la-barre-Musculation-Dos.png\"\")
<\/p>\n
Cet exercice va comme pour le tirage horizontal, principalement solliciter les muscles qui vont vous donner de la profondeur, de l\u2019\u00e9paisseur \u00e0 votre dos<\/strong> : les trap\u00e8zes inf\u00e9rieurs, rhombo\u00efdes et les grands dorsaux sur leur partie inf\u00e9rieur.<\/p>\nVous pouvez r\u00e9aliser cet exercice en pronation (paume de mains vers le bas) ou en supination (paume de mains vers le haut) mais aussi avec des halt\u00e8res en unilat\u00e9ral, pour am\u00e9liorer vos sensations.<\/p>\n
<\/span>Pull-over \u00e0 la poulie haute<\/span><\/h2>\nPour terminer cette s\u00e9rie d\u2019exercice de musculation pour le dos, un exercice d\u2019isolation<\/strong> qui vous donnera d\u2019excellentes sensations. Le pull-over \u00e0 la poulie haute est en g\u00e9n\u00e9ral plac\u00e9 en fin d’entra\u00eenement, c\u2019est ce que l\u2019on appelle un \u201cfinisher\u201d. En tant qu\u2019exercice d\u2019isolation, c\u2019est un des rares exercice pour le dos qui ne fait pas intervenir les bras, m\u00eame si la longue portion du triceps est un peu sollicit\u00e9e, les biceps eux sont plut\u00f4t au repos pour une fois, contrairement \u00e0 tous les tirages.<\/p>\n![\"Pull](\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2018\/03\/Pull-Over-Poulie-haute-Exercice-Musculation-Dos.png\"\" "\\"Pull")
<\/p>\n
Cet exercice va vous permettre de solliciter jusqu\u2019au bout les fibres de vos grands dorsaux. Il permet un bon \u00e9tirement des fibres ext\u00e9rieures<\/strong> pour terminer votre s\u00e9ance dos avec de tr\u00e8s bonne sensations et une bonne congestion.<\/p>\nEn tant qu\u2019exercice d\u2019isolation et au vu de la position plut\u00f4t instable cet exercice n\u2019est pas fait pour tirer lourd. R\u00e9alisez un mouvement de qualit\u00e9 pour ne pas risquer de vous ab\u00eemer les \u00e9paules.<\/p>\n
<\/p>\n","protected":false},"excerpt":{"rendered":"
Vous voulez d\u00e9velopp\u00e9 un dos large et puissant ? Il est important d\u2019inclure dans votre entra\u00eenement des exercices efficaces qui vous apporteront des r\u00e9sultats rapides et efficaces. D\u00e9couvrez notre Top 5 des meilleurs exercices de musculation pour le dos. Les […]<\/p>\n","protected":false},"author":2,"featured_media":4712,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-4702","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness"],"yoast_head":"\n
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