{"id":558,"date":"2024-09-27T11:17:32","date_gmt":"2024-09-27T09:17:32","guid":{"rendered":"https:\/\/vieassociative.be\/actualites\/10-exercices-de-traction-plus-faciles-que-les-tractions\/"},"modified":"2024-09-27T11:17:32","modified_gmt":"2024-09-27T09:17:32","slug":"10-exercices-de-traction-plus-faciles-que-les-tractions","status":"publish","type":"post","link":"https:\/\/vieassociative.be\/actualites\/10-exercices-de-traction-plus-faciles-que-les-tractions\/","title":{"rendered":"10 exercices de traction plus faciles que les tractions"},"content":{"rendered":"
Si vous ne pouvez pas faire de tractions compl\u00e8tes, essayez plut\u00f4t ces variantes, machines et exercices accessoires.<\/div>\n

<\/p>\n

Le voyage de z\u00e9ro traction \u00e0 une seule traction est long, difficile et peut parfois sembler insurmontable. Et puis une fois sur place, la victoire est \u00e9ph\u00e9m\u00e8re : chaque s\u00e9rie que vous tentez contient une maigre r\u00e9p\u00e9tition. Que vous soyez en voyage ou que vous veniez de le terminer, vous aurez besoin de moyens pour ramener ce noble exercice sur terre.<\/p>\n

Ce qui suit est une liste d’exercices plus faciles qu’un pull-up strict, mais qui font travailler les m\u00eames muscles. Choisissez quelque chose qui vous semble difficile mais r\u00e9alisable, et vous vous rapprocherez encore plus de votre objectif de r\u00e9aliser des r\u00e9p\u00e9titions compl\u00e8tes. Ces exercices plus faciles sont parfois appel\u00e9s r\u00e9gressions pullup. (Les exercices plus difficiles qu’un pull-up seraient des progressions.) <\/p>\n

Je les ai class\u00e9s grossi\u00e8rement du plus facile au plus difficile, mais n’h\u00e9sitez pas \u00e0 parcourir la liste en fonction de ce qui vous semble le plus appropri\u00e9. <\/p>\n

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<\/div>\n<\/div>\n
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  • \n

    Tractions assist\u00e9es avec une machine<\/strong> comme le Gravitron (ci-dessus) qui enl\u00e8ve autant de poids que vous le souhaitez. Plus vous mettez de poids sur la pile, plus Plus facile<\/em> ceux-ci obtiennent (le contraire de la fa\u00e7on dont fonctionnent la plupart des machines).<\/p>\n<\/li>\n

  • \n

    Tirages lat\u00e9raux<\/strong>une autre machine de gym. C’est le m\u00eame mouvement qu’un pull-up, mais vous \u00eates assis, donc c’est plus une question de bras et moins de corps et de tout le reste. Vous pouvez \u00e9galement ajuster le poids de ceux-ci. <\/p>\n<\/li>\n

  • \n

    Lignes invers\u00e9es<\/strong>un exercice que vous pouvez faire sur une barre de hauteur inf\u00e9rieure. R\u00e9glez la barre de la machine Smith \u00e0 la hauteur de votre choix, ou faites-le sur des anneaux de gymnastique (\u00ab\u00a0rang\u00e9es d’anneaux) ou sur un entra\u00eeneur \u00e0 suspension. <\/p>\n<\/li>\n

  • \n

    Tractions assist\u00e9es avec bande de r\u00e9sistance<\/strong>. Vous devez accrocher une de ces grosses bandes \u00e9lastiques \u00e0 la barre pour pouvoir y mettre un pied ou un genou, puis la bande vous aide \u00e0 vous donner un coup de pouce lorsque vous tirez. <\/p>\n<\/li>\n<\/ul>\n

    \n
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      \n
    • \n

      Tractions en bo\u00eete<\/strong> sont simples \u00e0 installer si vous avez une barre de porte : placez simplement une chaise dans l’embrasure de la porte et posez un pied dessus pendant que vous faites vos tractions. Poussez avec votre pied autant que n\u00e9cessaire. Dans une salle de sport, plut\u00f4t qu’une chaise de salle \u00e0 manger, vous pouvez utiliser une bo\u00eete plyo, un banc ou tout ce qui vous semble appropri\u00e9 (et s\u00fbr).<\/p>\n<\/li>\n

    • \n

      Repr\u00e9sentants n\u00e9gatifs<\/strong> d\u00e9velopper rapidement sa force. Sautez ou grimpez jusqu’au sommet de la position de traction, puis abaissez-vous lentement. <\/p>\n<\/li>\n

    • \n

      Le bras fl\u00e9chi pend<\/strong> impliquent de se suspendre \u00e0 la barre de traction en position haute, sans essayer de monter et descendre. Ils font travailler certains des m\u00eames muscles et vous pouvez mesurer les progr\u00e8s en fonction de la dur\u00e9e pendant laquelle vous pouvez vous accrocher. <\/p>\n<\/li>\n<\/ul>\n

      \n
      <\/div>\n<\/div>\n
        \n
      • \n

        Tractions Scap<\/strong> (ci-dessus) travaillez le bas du mouvement de traction. Commencez par un point mort, puis imaginez que vous poussez la barre vers votre taille avec les bras tendus. Cela active les muscles du dos et des \u00e9paules. (Le \u00ab scap \u00bb dans le nom fait r\u00e9f\u00e9rence \u00e0 votre omoplate, ce gros os de l’omoplate sur votre dos.) <\/p>\n<\/li>\n

      • \n

        Tractions \u00e0 la barre<\/strong> et adh\u00e9rence neutre<\/strong> tractions<\/strong> ne sont que des variations sur la pr\u00e9hension\u00a0: lors d’une traction, vos paumes sont tourn\u00e9es vers vous au lieu d’\u00eatre tourn\u00e9es vers vous. Ils permettent \u00e0 davantage de petits muscles de votre avant-bras de participer \u00e0 l’action, donc ils sont juste un peu plus faciles.<\/p>\n<\/li>\n<\/ul>\n

        Une fois que vous \u00eates devenu un adepte des tractions, n’oubliez pas que vous pouvez utiliser ces m\u00eames exercices, notamment les tractions assist\u00e9es, pour pratiquer des mouvements plus avanc\u00e9s comme les tractions \u00e0 un bras, les tractions avec juste les doigts, ou tout autre pull-up de vos r\u00eaves. <\/p>\n","protected":false},"excerpt":{"rendered":"

        Si vous ne pouvez pas faire de tractions compl\u00e8tes, essayez plut\u00f4t ces variantes, machines et exercices accessoires. Le voyage de z\u00e9ro traction \u00e0 une seule<\/p>\n","protected":false},"author":1,"featured_media":559,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[192,912,14,911,913],"class_list":["post-558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante","tag-exercices","tag-faciles","tag-les","tag-traction","tag-tractions","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"yoast_head":"\n10 exercices de traction plus faciles que les tractions | Vie Associative<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/vieassociative.be\/actualites\/10-exercices-de-traction-plus-faciles-que-les-tractions\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 exercices de traction plus faciles que les tractions | Vie Associative\" \/>\n<meta property=\"og:description\" content=\"Si vous ne pouvez pas faire de tractions compl\u00e8tes, essayez plut\u00f4t ces variantes, machines et exercices accessoires. 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