{"id":27234,"date":"2019-01-22T15:46:37","date_gmt":"2019-01-22T20:46:37","guid":{"rendered":"https:\/\/www.nautilusplus.com\/fr\/?p=27234"},"modified":"2024-10-07T17:04:49","modified_gmt":"2024-10-07T21:04:49","slug":"musculation-du-dos-comment-choisir-ses-exercices","status":"publish","type":"post","link":"https:\/\/www.nautilusplus.com\/fr\/musculation-du-dos-comment-choisir-ses-exercices\/","title":{"rendered":"Musculation du dos : comment choisir ses exercices"},"content":{"rendered":"\n<p>La musculature du dos est sans contredis une zone \u00e0 privil\u00e9gier lorsque vient le temps de planifier ses s\u00e9ances d\u2019entra\u00eenement. Lorsqu&rsquo;on parle de la musculation du dos : comment choisir ses exercices? Avec les abdominaux, <strong>les muscles du dos soutiennent votre colonne vert\u00e9brale<\/strong>. Cela gagne en importance lorsqu\u2019on r\u00e9alise tout le temps pass\u00e9 en position assise au travail et dans la voiture.<\/p>\n\n\n\n<p>La fatigue des muscles posturaux nous force \u00e0 courber les \u00e9paules vers l\u2019avant et \u00e0 d\u00e9naturer la courbe lombaire. Plusieurs d\u2019entres vous connaissez les r\u00e9sultats: <strong>douleurs au bas du dos, tensions dans le cou et les trap\u00e8zes et douleurs aux \u00e9paules \u00e0 l\u2019exercice<\/strong>.<\/p>\n\n\n\n<p>Laissez-moi vous aider \u00e0 b\u00e2tir votre programme pour le dos en ciblant ses principaux mouvements&nbsp;: la tirade verticale, la tirade horizontale et l\u2019extension de la colonne.<\/p>\n\n\n\n<h2>Tirade verticale<\/h2>\n\n\n\n<p>La tirade verticale est excellente pour d\u00e9velopper la force du haut du corps, car elle utilise les grands dorsaux, d\u2019imposants muscles du dos. Toutefois, m\u00eame si les grands dorsaux stabilisent les \u00e9paules, ce type de mouvement ne repr\u00e9sente pas l\u2019option \u00e0 privil\u00e9gier pour redresser la posture de bureau.<\/p>\n\n\n\n<h3>Recommandations&nbsp;:<\/h3>\n\n\n\n<ul>\n<li>Session tout le corps (\u00ab&nbsp;full body&nbsp;\u00bb)&nbsp;: Faire de 0 \u00e0 1 exercice, 2 \u00e0 3 s\u00e9ries<\/li>\n\n\n\n<li>Session de dos&nbsp;: Faire 1 exercice, 2 \u00e0 5 s\u00e9ries<\/li>\n\n\n\n<li>Favoriser des s\u00e9ries de 8 r\u00e9p\u00e9titions et moins pour des gains en force<\/li>\n\n\n\n<li>Exemple&nbsp;:<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"101\" height=\"87\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-1-e1548189006259.png\" alt=\"dos-1\" class=\"wp-image-27235\"\/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"91\" height=\"77\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-2-e1548188989919.png\" alt=\"dos-2\" class=\"wp-image-27236\"\/><\/figure><\/div>\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2>Tirade horizontale<\/h2>\n\n\n\n<p>La tirade horizontale est <strong>essentielle pour le maintien d\u2019une bonne posture<\/strong>. Elle implique plusieurs petits groupes musculaires dans le haut du dos. Ce type d\u2019exercice est donc <strong>\u00e0 privil\u00e9gier<\/strong> dans votre entra\u00eenement.<\/p>\n\n\n\n<h3>Recommandations&nbsp;(exercice impliquant plusieurs articulation (\u00e9paules \u2013 coudes))&nbsp;:<\/h3>\n\n\n\n<ul>\n<li>Session tout le corps (\u00ab&nbsp;full body&nbsp;\u00bb)&nbsp;: Faire au moins 1 exercice, 2 \u00e0 3 s\u00e9ries<\/li>\n\n\n\n<li>Session de dos&nbsp;: Faire de 1 \u00e0 3 exercice(s), 2 \u00e0 5 s\u00e9ries \/ exercice<\/li>\n\n\n\n<li>Favoriser des s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions pour des gains en masse musculaire<\/li>\n\n\n\n<li>Exemple&nbsp;:<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"210\" height=\"90\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-3.png\" alt=\"dos-3\" class=\"wp-image-27237\"\/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"218\" height=\"96\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-4.png\" alt=\"dos-4\" class=\"wp-image-27238\"\/><\/figure><\/div>\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3>Recommandations (exercice impliquant une seule articulation (\u00e9paule))\u00a0:<\/h3>\n\n\n\n<ul>\n<li>Faire 1 exercice \u00e0 TOUTES les sessions d\u2019entra\u00eenement, 2 \u00e0 3 s\u00e9ries<\/li>\n\n\n\n<li>Favoriser des s\u00e9ries de 10 \u00e0 20 r\u00e9p\u00e9titions pour am\u00e9liorer l\u2019endurance<\/li>\n\n\n\n<li>Exemple&nbsp;:<\/li>\n<\/ul>\n\n\n\n<h2><strong>Extension de la colonne<\/strong><\/h2>\n\n\n\n<p>Bien que l\u2019extension soit une fonction importante des muscles du dos, elle est accomplie dans la majorit\u00e9 des exercices de tirades horizontales.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"179\" height=\"81\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-7-e1548189465476.png\" alt=\"dos-7\" class=\"wp-image-27241\"\/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"96\" height=\"82\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-5-e1548189479495.png\" alt=\"dos-5\" class=\"wp-image-27239\"\/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"208\" height=\"86\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-6-e1548189631860.png\" alt=\"dos-6\" class=\"wp-image-27240\"\/><\/figure><\/div>\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3>Recommandations\u00a0:<\/h3>\n\n\n\n<ul>\n<li>\u00c0 chaque semaine: Faire de 0 \u00e0 1 exercice, 2 \u00e0 3 s\u00e9ries<\/li>\n\n\n\n<li>Exemple\u00a0:<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"218\" height=\"80\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-9.png\" alt=\"dos-9\" class=\"wp-image-27245\"\/><\/figure><\/div>\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img decoding=\"async\" loading=\"lazy\" width=\"188\" height=\"88\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-8.png\" alt=\"dos-8\" class=\"wp-image-27244\"\/><\/figure><\/div>\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2>Douleurs au bas du dos<\/h2>\n\n\n\n<p>Pour les gens qui ont tendance \u00e0 d\u00e9velopper des douleurs au bas du dos, je conseille de choisir des exercices de tirades horizontales avec appui au niveau de la poitrine ou au niveau du haut du corps. <\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Par exemple\u00a0:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" loading=\"lazy\" width=\"212\" height=\"94\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-10.png\" alt=\"dos-10\" class=\"wp-image-27246\"\/><\/figure><\/div>\n\n\n<p>plut\u00f4t que&#8230;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" loading=\"lazy\" width=\"184\" height=\"79\" src=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/dos-11-e1548189766758.png\" alt=\"dos-11\" class=\"wp-image-27247\"\/><\/figure><\/div>\n\n\n<p>Cela permettra de r\u00e9duire une grande partie du stress sur la r\u00e9gion lombaire.<\/p>\n\n\n\n<p>Musculation du dos : comment choisir ses exercices<\/p>\n\n\n\n<p>Pour conclure, <em>Musculation du dos : comment choisir ses exercices<\/em> propose de faire <strong><u>2 fois plus<\/u> <\/strong>de r\u00e9p\u00e9titions pour vos exercices de<strong> dos<\/strong> que pour les exercices qui demandent d\u2019appliquer une force vers l\u2019avant avec les bras, comme le d\u00e9velopp\u00e9 des pectoraux. Vous en ressentirez les b\u00e9n\u00e9fices!<\/p>\n\n\n\n<p><strong>Pour un programme personnalis\u00e9 \u00e0 vos besoin, passez chez Nautilus Plus rencontrer un de nos entra\u00eeneur\/kin\u00e9siologue.<a href=\"\/prendre-un-rendez-vous\/\"> Prenez rendez-vous ici<\/a>.<\/strong><\/p>\n\n\n\n<h4>Articles en lien&nbsp;:<\/h4>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.nautilusplus.com\/fr\/comment-doit-entrainer-ses-abdominaux\/\">Comment doit-on entrainer ses abdominaux?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nautilusplus.com\/fr\/limpact-de-la-cafeine-sur-la-performance\/\">L\u2019impact de la caf\u00e9ine sur la performance<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.nautilusplus.com\/fr\/les-etirements-apres-lentrainement-pour-etre-moins-courbature\/\">Les \u00e9tirements apr\u00e8s l\u2019entrainement pour \u00eatre moins courbatur\u00e9?<\/a><\/li>\n<\/ul>\n\n\n\n<p><em>*Images de&nbsp;Physigraphe,&nbsp;tir\u00e9es du logiciel&nbsp;HexFit, utilis\u00e9 par les entra\u00eeneurs du Nautilus Plus<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La musculature du dos est sans contredis une zone \u00e0 privil\u00e9gier lorsque vient le temps de planifier ses s\u00e9ances d\u2019entra\u00eenement. Lorsqu&rsquo;on parle de la musculation du dos : comment choisir ses exercices? Avec les abdominaux, les muscles du dos soutiennent votre colonne vert\u00e9brale. Cela gagne en importance lorsqu\u2019on r\u00e9alise tout le temps pass\u00e9 en position [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":27248,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1265,1266,5184,5674],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<meta name=\"description\" content=\"La musculature du dos est sans contredis une zone \u00e0 privil\u00e9gier lorsque vient le temps de planifier ses s\u00e9ances d\u2019entra\u00eenement.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.nautilusplus.com\/fr\/musculation-du-dos-comment-choisir-ses-exercices\/\" \/>\r\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Musculation du dos : comment choisir ses exercices\" \/>\r\n<meta property=\"og:description\" content=\"La musculature du dos est sans contredis une zone \u00e0 privil\u00e9gier lorsque vient le temps de planifier ses s\u00e9ances d\u2019entra\u00eenement.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.nautilusplus.com\/fr\/musculation-du-dos-comment-choisir-ses-exercices\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Nautilus Plus\" \/>\r\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/nautilusplus\" \/>\r\n<meta property=\"article:published_time\" content=\"2019-01-22T20:46:37+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2024-10-07T21:04:49+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/Shoot_Jan_2019_669-1024x683.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\r\n\t<meta property=\"og:image:height\" content=\"683\" \/>\r\n<meta name=\"twitter:label1\" content=\"Est. reading time\">\n\t<meta name=\"twitter:data1\" content=\"5 minutes\">\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.nautilusplus.com\/fr\/#website\",\"url\":\"https:\/\/www.nautilusplus.com\/fr\/\",\"name\":\"Nautilus Plus\",\"description\":\"Plus qu&#039;un gym\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":\"https:\/\/www.nautilusplus.com\/fr\/?s={search_term_string}\",\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.nautilusplus.com\/fr\/musculation-du-dos-comment-choisir-ses-exercices\/#primaryimage\",\"inLanguage\":\"fr-FR\",\"url\":\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/Shoot_Jan_2019_669.jpg\",\"contentUrl\":\"https:\/\/www.nautilusplus.com\/content\/uploads\/2019\/01\/Shoot_Jan_2019_669.jpg\",\"width\":5472,\"height\":3648},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.nautilusplus.com\/fr\/musculation-du-dos-comment-choisir-ses-exercices\/#webpage\",\"url\":\"https:\/\/www.nautilusplus.com\/fr\/musculation-du-dos-comment-choisir-ses-exercices\/\",\"name\":\"Musculation du dos : comment choisir ses exercices - 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