{"id":3185,"date":"2017-11-29T18:30:42","date_gmt":"2017-11-29T17:30:42","guid":{"rendered":"https:\/\/www.checkyeti.com\/blog\/?p=3185"},"modified":"2019-09-19T19:03:19","modified_gmt":"2019-09-19T17:03:19","slug":"fitness-hiver-musculation-dos","status":"publish","type":"post","link":"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-dos","title":{"rendered":"En forme pour skier #6 : musculation du dos"},"content":{"rendered":"<p>Vous voulez \u00eatre en forme olympique pour la saison des sports d\u2019hiver ? Pas de probl\u00e8me ! La 6\u00e8me s\u00e9rie\u00a0<a title=\"Exercices En forme pour skier\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/tag\/en-forme-pour-skier\">d\u2019exercices pr\u00e9paratoires au ski<\/a> est consacr\u00e9e \u00e0 la musculation du dos.<!--more--><\/p>\n<p>Comme les autres elle a \u00e9t\u00e9 d\u00e9velopp\u00e9e avec soin par le champion olympique G\u00fcnther Matzinger &#8211; \u00e9galement cr\u00e9ateur de la <a title=\"SportboXX\" href=\"http:\/\/shop.sportboxx.eu\/\">SportboXX<\/a> &#8211; et des moniteurs de ski exp\u00e9riment\u00e9s.<\/p>\n<p>Avec eux, votre dos est entre de bonnes mains. Il ne tient qu\u2019\u00e0 vous de r\u00e9aliser les exercices avec s\u00e9rieux.<\/p>\n<h2>C\u2019est parti pour la musculation du dos<\/h2>\n<p style=\"text-align: center;\">Avec <a title=\"\u00c9cole de Ski d'Ingrid Salvenmoser\" href=\"https:\/\/www.checkyeti.com\/fr\/ingrid-salvenmoser\">Ingrid Salvenmoser<\/a><\/p>\n<p>Directrice d\u2019\u00e9cole de ski \u00e0 Scheffau am wilden Kaiser (Tyrol autrichien)<\/p>\n<figure id=\"attachment_3105\" aria-describedby=\"caption-attachment-3105\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"size-thumbnail wp-image-3105\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-150x150.jpg\" alt=\"Portrait d'Ingrid Salvenmoser.\" width=\"150\" height=\"150\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-150x150.jpg 150w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-300x300.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-768x768.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-1024x1024.jpg 1024w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser-100x100.jpg 100w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/10\/fitness-hiver-ingrid-salvenmoser.jpg 1920w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><figcaption id=\"caption-attachment-3105\" class=\"wp-caption-text\">Ingrid Salvenmoser<\/figcaption><\/figure>\n<blockquote>\n<p style=\"text-align: center;\">&#8220;Les skieurs qui aiment la vitesse ont besoin d\u2019un dos muscl\u00e9 pour amortir les irr\u00e9gularit\u00e9s de la piste.&#8221;<\/p>\n<\/blockquote>\n<p>Au sommaire :<\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li><a href=\"#instructions\">Mode d\u2019emploi<\/a><\/li>\n<li><a href=\"#supermanalterne\">&#8220;Superman&#8221; altern\u00e9<\/a><\/li>\n<li><a href=\"#torsioncouche\">Torsion couch\u00e9<\/a><\/li>\n<li><a href=\"#bascule\">Bascule sur le ventre<\/a><\/li>\n<\/ul>\n<h3 id=\"instructions\">Mode d&#8217;emploi :<\/h3>\n<ul>\n<li><strong>\u00c9chauffez-vous<\/strong> avant chaque s\u00e9ance<\/li>\n<li><strong>Choisissez vous-m\u00eame<\/strong> le nombre d\u2019exercices que vous voulez effectuer, en fonction de vos capacit\u00e9s et de l\u2019intensit\u00e9 souhait\u00e9e<\/li>\n<li>Dans l\u2019id\u00e9al commencez l\u2019entra\u00eenement environ 3 mois avant votre s\u00e9jour au ski et faites <strong>2 \u00e0 3 s\u00e9ances par semaine<\/strong>.<\/li>\n<\/ul>\n<p>&nbsp;<\/li>\n<li style=\"list-style-type: none;\">Rep\u00e9rez-vous gr\u00e2ce au code couleurs :\n<figure id=\"attachment_2692\" aria-describedby=\"caption-attachment-2692\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2692\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs.jpg\" alt=\"Les couleurs donnent un aper\u00e7u de la difficult\u00e9 de l\u2019exercice.\" width=\"2000\" height=\"620\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-300x93.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-768x238.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2018\/09\/fitness_hiver_echelle_niveaux_couleurs-1024x317.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-2692\" class=\"wp-caption-text\">Gr\u00e2ce aux pastilles de couleur rep\u00e9rez le nombre d\u2019exercices que vous devez effectuer ou leur dur\u00e9e, selon votre niveau de forme<\/figcaption><\/figure>\n<h3 id=\"supermanalterne\">&#8220;Superman&#8221; altern\u00e9<\/h3>\n<figure id=\"attachment_3190\" aria-describedby=\"caption-attachment-3190\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3190\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-superman-alterne.jpg\" alt=\"Description de l\u2019exercice de \u201cSuperman\u201d altern\u00e9.\" width=\"2000\" height=\"1008\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-superman-alterne.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-superman-alterne-300x151.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-superman-alterne-768x387.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-superman-alterne-1024x516.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3190\" class=\"wp-caption-text\">Le \u201cSuperman\u201d altern\u00e9 fait partie des classiques pour muscler son dos<\/figcaption><\/figure>\n<ul>\n<li>Allongez-vous sur le ventre<\/li>\n<li>Soulevez les bras et les jambes et regardez vers le sol<\/li>\n<li>Effectuez des mouvements de bas en haut avec vos bras et vos jambes tendus, en bougeant simultan\u00e9ment le bras et la jambe oppos\u00e9s.<\/li>\n<\/ul>\n<h3 id=\"torsioncouche\">Torsion couch\u00e9<\/h3>\n<figure id=\"attachment_3191\" aria-describedby=\"caption-attachment-3191\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3191 size-full\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-torsion-couche.jpg\" alt=\"Consignes pour bien effectuer la torsion couch\u00e9.\" width=\"2000\" height=\"1008\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-torsion-couche.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-torsion-couche-300x151.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-torsion-couche-768x387.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-torsion-couche-1024x516.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3191\" class=\"wp-caption-text\">La torsion couch\u00e9 permet de renforcer les abdominaux, en plus du dos<\/figcaption><\/figure>\n<ul>\n<li>Allongez-vous sur le dos<\/li>\n<li>Levez vos jambes pli\u00e9es et mettez les bras en croix sur le sol<\/li>\n<li>Abaissez vos jambes toujours pli\u00e9es vers la droite puis vers la gauche, jusqu\u2019\u00e0 ce que le genou du dessous touche le sol<\/li>\n<li>Vos \u00e9paules ne doivent jamais cesser de toucher le sol<\/li>\n<\/ul>\n<h3 id=\"bascule\">Bascule sur le ventre<\/h3>\n<figure id=\"attachment_3189\" aria-describedby=\"caption-attachment-3189\" style=\"width: 2000px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-3189\" src=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-bascule.jpg\" alt=\"Mod\u00e8le pour effectuer l\u2019exercice de la bascule.\" width=\"2000\" height=\"1008\" srcset=\"https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-bascule.jpg 2000w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-bascule-300x151.jpg 300w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-bascule-768x387.jpg 768w, https:\/\/blog-cdn.checkyeti.com\/wp-content\/uploads\/2016\/11\/fitness-hiver-dos-bascule-1024x516.jpg 1024w\" sizes=\"(max-width: 767px) 89vw, (max-width: 1000px) 54vw, (max-width: 1071px) 543px, 580px\" \/><figcaption id=\"caption-attachment-3189\" class=\"wp-caption-text\">Cet exercice de bascule est excellent pour le dos, en plus d\u2019\u00eatre amusant<\/figcaption><\/figure>\n<ul>\n<li>Allongez-vous sur le ventre<\/li>\n<li>Soulevez simultan\u00e9ment vos bras et vos jambes tendus<\/li>\n<li>Conservez cette position et balancez-vous d\u2019avant en arri\u00e8re<\/li>\n<\/ul>\n<p>Bravo, vous \u00eates sur la bonne voie pour arriver au ski avec un dos correctement muscl\u00e9 !<\/p>\n<p>Le fitness est tr\u00e8s important dans la pr\u00e9paration physique au ski. D\u00e9couvrez pourquoi <a title=\"Interview de G\u00fcnther Matzinger\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/en-forme-skier-interview-champion\">dans cette interview du cr\u00e9ateur de la SportboXX G\u00fcnther Matzinger<\/a>.<\/p>\n<p>&nbsp;<\/p>\n\n<p>&nbsp;<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Vous voulez \u00eatre en forme olympique pour la saison des sports d\u2019hiver ? Pas de probl\u00e8me ! La 6\u00e8me s\u00e9rie\u00a0d\u2019exercices pr\u00e9paratoires au ski est consacr\u00e9e \u00e0 la musculation du dos.<\/p>\n","protected":false},"author":9,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_generate-full-width-content":"","footnotes":""},"categories":[128],"tags":[525],"coauthors":[275],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>En forme pour skier #6 : musculation du dos<\/title>\n<meta name=\"description\" content=\"S\u00e9rie n\u00b06 : En ski, il est important d&#039;avoir un dos muscl\u00e9 pour amortir les irr\u00e9gularit\u00e9s de la piste. Ces exercices vous aideront \u00e0 bien pr\u00e9parer votre dos\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.checkyeti.com\/blog\/fr\/fitness-hiver-musculation-dos\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"En forme pour skier #6 : musculation du dos\" \/>\n<meta property=\"og:description\" content=\"S\u00e9rie n\u00b06 : En ski, il est important d&#039;avoir un dos muscl\u00e9 pour amortir les irr\u00e9gularit\u00e9s de la piste. 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